Exercise is good for health, but it also needs the right methods. If you don't exercise properly, it will not only do harm to your health, but also do harm to your health. Recently, the American magazine Prevention published an article, pointing out several error-prone exercise methods.
(1) Stand and bend your toes.
Many people like to bend over to reach their toes, thinking that this can effectively stretch the back of achilles tendon. In fact, this kind of exercise will focus the whole body on the back, causing great pressure on the back and overloading the intervertebral disc. You can sit in a sitting position and lean on your toes, which is relatively safe.
② The lunge leg press step is too small.
This will put a lot of pressure on the bent knees and tendons, and even get arthritis after a long time. The correct way to lunge leg press is to stride forward, and the distance from the front heel to the back knee should be about 60 cm.
③ Do too many sit-ups.
Many people do sit-ups to reduce abdominal fat. In fact, the effect of this exercise is not obvious. Doing too much can easily damage the back muscles. Therefore, don't overdo sit-ups and bend your knees.
4 push-ups with arms too far away.
Doing so will not only have a bad exercise effect, but also cause shoulder pressure injury. The correct action of push-ups is to keep the wrist directly below the shoulder.
⑤ The thighs are stretched outward.
Knees bend inward and soles face outward, which makes it easier to hurt yourself. The correct and safer way is to bend your knees outward, so that the soles of your feet apply force to the inner thighs of your opponent, so that your legs are in the shape of a number "4".
Office white-collar workers don't have time to lose weight, and they are easy to be eager for success in sports, especially prone to the above-mentioned wrong weight loss actions. Here I recommend a correct set of white-collar slimming exercises to lose weight together!
Exercise abdominal muscles
This action can be made static or dynamic. Of course, it is relatively difficult to be dynamic, and it can also train the strength of abdominal muscles and the coordination of the whole upper limb!
Rest your arms on the chair cushion, grab the back of the chair with both hands and fix your feet. Then push the chair forward until you can grasp the limit and let your body and the ground hang straight. Then pull the chair back with the strength of the abdomen and repeat this action back and forth! (in the same way as the roller)
Exercise abdominal muscles and thighs
Lift your feet so that they don't touch the ground, and your abdominal muscles work at the same time. You can also try to keep your thighs away from the chair surface, hang your feet higher within your acceptable range, then rest and repeat.
The advantage of this action is that you can do it anywhere you can sit down. At first, you may find it easy, but after a while, you will understand that it will be a very effective exercise. The key is to keep the abdominal muscles working!
Take a walk (after sitting for a long time)
Sit on the edge of the chair, straighten your feet, and then grab the back of your right foot with your right hand. In this process, we must pay attention to the fact that the back can't arch, and the lower abdomen just faces the thigh. If this action is correct, it should make the back of your left leg feel a little tight. Hold this stretch for ten seconds, then change the other leg and repeat!
Stretch groin
This action is mainly to stretch the inner thigh and groin area, release the pressure of the lower body, and enhance the flexibility and strength of this area. There are many ways to stretch your groin muscles (by stretching, you can indirectly reach the deep and shallow lymph nodes in this block), and sitting in an office chair is a simple method!
Sit on the edge of the chair, open your thighs to the maximum, point your toes to both sides, contract your lower abdomen, put your elbows on your knees, gently press your upper body to push your thighs to the limit, keep this posture for a while, then relax and repeat this action!