Lift your legs first and then hang your arms.
It seems to be the coordinated movement of the upper and lower limbs, and the intensity can be imagined. But the possibility of injury, palm friction, arm stretching and shoulder load can not be ignored. Moreover, the leg needs to exert continuous force, which is easy to cause hip flexor spasm, and even lead to disc herniation because the weight of the leg acts on the spine, which is really not worth the candle.
Cervical posterior pull-down
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.
Postural hip abduction
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.
Brachial triceps erector
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.
Leg lift in sitting position
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.
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.
Chest dumbbell
Holding a dumbbell in each hand, relying on the strength of the upper arm, lifting it in front of the body until it is flush with the shoulder, the biggest problem is that it causes great pressure on the muscles and nerve tissues of the shoulder, which is not only easy to ache, but also causes sports injuries in the long run.
Hand dumbbell tilt
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.
Stretch out and stand up
When the muscle group is strong enough, it may be a good action to stretch your back and get up, but for beginners or people who exercise occasionally, especially under heavy load, it is easy to lose balance during getting up and cause sports injuries.
Gym exercise tips
Relax aerobic exercise
If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong rhythm consumes twice as much heat as that with steady rhythm.
Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
Exercise until you sweat.
Many people think that the more you sweat during exercise, the better the effect will be. In fact, this is not correct. Sweating a lot during exercise only makes you lose some weight of water, which is not good for your health. In addition, if you sweat too much during exercise, it will easily lead to cramps. You can bring a bottle of water when you exercise in the gym to replenish water to your body at any time.
Split motion time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. When the exercise time is shortened, you can try to increase the intensity, which can increase the heat consumption at the same distance. "
Bearing walkway
The weight-bearing vest can carry about 36 kilograms at most. These are very heavy and can be put directly in the vest pocket. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand.
Pay attention to posture
When you exercise on a treadmill, elliptical machine or treadmill, you can burn 65,438+00% more calories by swinging your arms naturally or gently putting your hands on the handle of the equipment. People who have seen it will also see: