I wanted to shape the leg line through this action, but when you sit in the same place, the abductor muscle of the thigh did not actually participate in the stress, but the piriformis muscle of the hip struggled to support this action. When it is too tired, it will vent on the adjacent sciatic nerve, which may bring deep pain, obviously doing more harm than good.

Step 2 sit-ups

Sit-ups used to be synonymous with abdominal exercise, but now they really can't adapt to the concept of precise exercise. Doing so can't completely move the fat around the waist, but it will add extra burden to the spine that has been oppressed for a long time because of repeated bending.

3, chest premise dumbbell

Holding a dumbbell in each hand, relying on the strength of the upper arm to lift it to the front of the body and flush with the shoulder, the biggest problem is that it causes certain pressure on the muscles and nerve tissues of the shoulder, which is not only easy to ache, but also causes sports injuries.

Step 4 pull down at the back of your neck

The composition and structure of the spine are complex, which makes it a fragile bone tissue in the human body. Any exercise that acts on it has the potential risk of injury, so it is more likely for non-professionals to take this action to cause muscle strain or even more serious spinal strain, so experienced fitness coaches will not advise us to do so.

5. Hold the dumbbell sideways

This is an action with little merit. Don't have any illusions about exercising your waist. In fact, the stress on the soft tissue around the spine will bring great risk of disc dislocation.

6. Sit down and lift your legs.

This action aims to train the quadriceps femoris located on the front side of the thigh. Although the knee is fixed in a proper position, the ankle will bear all the weight, and the injury accompanied by reciprocating force is inevitable.

Step 7 stretch your waist and stand up

When the muscle group is strong enough, it is a good action to stretch your back and get up, but for beginners, especially in the case of heavy load, it is easy to lose balance in the process of getting up, causing certain harm.

8. Lift the legs before the boom.

It seems that the whole body movements of the upper limbs and lower limbs are coordinated and the intensity can be imagined, but the possibility of accompanying injuries cannot be ignored.

The friction of the palm, the stretching of the arm and the load on the shoulder can't be ignored. The leg needs continuous exertion, which is easy to cause hip flexor spasm, and even the disc herniation caused by the weight of the leg acting on the spine is really not worth the candle.

9, triceps brachii vertical support

Every woman doesn't want to have "bye-bye meat" on her arm, but even so, it is absolutely not recommended to support weight-bearing training by her arm, because the intensity is too strong, and a little carelessness will cause sprains in her elbow, wrist or shoulder, or even more serious falls.

10, elliptical machine

Elliptical machine can effectively burn calories and improve heart and lung function, but many fitness coaches don't admire this unnatural exercise mode that is completely divorced from the real posture because it can't connect with daily life well.