You will definitely nod and say yes.
If I say you put down the dumbbell first
We need to practice breathing first.
You may think I'm crazy.
I want to exercise my muscles. What should I do to breathe?
Training should be gradual, not only referring to the load, but also including the motor function.
Motor function is controlled by nervous system, muscle system and skeletal system. If one system can't work normally, it will affect the work of other systems and ultimately affect the completion of the action.
It is extremely easy for people with round shoulders and hunchbacks to go to the gym and directly pick up dumbbells to press their shoulders. The hunchback with round shoulders will directly affect people's normal motor function. For example: respiratory disorder, unstable core, poor chest flexibility, insufficient scapular stability, weakness of holding hands above the head, and so on. If the missing function is not adjusted first, increasing the load will aggravate the damage.
So we need to restore the normal function of the human body first, then learn the correct action mode, and finally increase the load, improve muscle strength and circumference.
To judge whether your motor function is normal, you can start with your posture. Good posture reflects the correct arrangement of joints and the balance of muscle tension.
If our posture is unbalanced, the muscle length and joint mechanics will change, which will affect muscle function and nerve control, and the training action will be deformed, inefficient and even cause injury. Therefore, you should put your posture right before strength training.
Correcting posture begins with posture evaluation. Common compensatory postures are: pronation syndrome (flat feet, knee buckle), lower cross syndrome (pelvis leaning forward) and upper cross syndrome (hunchback with round shoulders). According to the situation, relax the stretched muscles and strengthen the stretched muscles.
After the posture is relatively good, the stability and flexibility of the joint area are established in an orderly manner. If an action is to be completed with good quality, it needs stable and flexible coordination among all joints in the whole power chain. For example, squat requires a relatively flexible chest and a relatively stable waist and neck. If the flexibility of the trainer's chest is limited (hunchback), when he is ready to hold the chest and grab the rod, the upper neck and lumbar spine usually overstretch (lose stability) to make up for the lack of extensiveness of the chest. At this time, the correct relationship between stability and flexibility will be broken, and the quality of squatting will decrease, which may cause harm.
According to the principle of interphase joint, we can first establish the stability of lumbar spine, that is, activate the core. The core refers to the whole area above the pelvic floor muscle and below the diaphragm. We first activate the diaphragm, transverse abdominis and pelvic floor muscles by controlling abdominal breathing. Then you can activate and train the multifidus through quadruped swimming (bird-dog style). Finally, the whole core is strengthened by side plates and plate supports.
Bird dog style
The next step is to improve the flexibility of hip joint and thoracic spine. The flexibility of hip joint focuses on improving the flexibility of hip flexor and thigh adductor. To establish the functional stability of hip abduction and external rotation muscles. The flexibility of thoracic spine is very important for the stability of scapula and lumbar spine. What more people need to improve is the extension and rotation of the thoracic spine. At this time, a lot of Pilates movements can be introduced for training. It is worth noting that the premise of improving the flexibility of hip joint and thoracic spine is to ensure the stability of the core and the correct breathing mode.
After the flexibility of thoracic spine was restored, the stability of scapula began to be established. First, balance the strength of the scapular muscles. Generally, the serratus anterior muscle, the lower and middle trapezius muscle and the rhomboid muscle need to be strengthened. When training these muscles, it is suggested to do isometric contraction with medium and low load in neutral position first, so as to gradually improve endurance and control. After the scapula is stable, strengthen the rotator cuff muscles. Finally, improve the flexibility of the shoulder joint (such as flexion to 180 degrees and external rotation to 90 degrees)
Next is the stability of the arch and the flexibility of the ankle. Insufficient arch and dorsiflexion of foot are the most common problems. This part of the situation is somewhat complicated and needs to be adjusted accordingly after evaluation. If you are not familiar with it, you should first train proper plantar muscles to improve the flexibility of triceps surae (especially soleus).
After all these are established, start to learn action patterns (push, pull, squat, turn). At this time, it is more self-weight training or small load endurance training. When the body posture is good and the action mode is correct, you can start the heavy load strength training.