Wrong posture can be said to be harmful. The purpose of exercise is to strengthen the core strength, and once you use the wrong posture, you will get twice the result with half the effort. Let's take a look at some common gestures!
First, triceps support
It's only a matter of minutes to develop triceps and core muscles and get rid of butterfly sleeve!
1. Error demonstration:
The distance between hands is too wide or too narrow, resulting in shoulder injury;
The arm and elbow are at right angles of more than 90 degrees;
2. The key points of correct posture:
Choose a stable chair. When sitting, the height of the chair surface is about the right angle between the thigh and the calf, and the width is more than the hip joint.
Sit your hips on the front edge of the chair, hang your hands at your sides naturally, hold the edge of the chair with your palms, and then hang your body forward;
Bend your elbow to lower your body so that your elbow and arm form a 90-degree right angle. Beginners can try to start from 30 degrees;
Then use triceps to prop up the body and return to the original height.
Second, the wall squats
Wall squat mainly exercises quadriceps, posterior thigh muscles and hip muscles. Strong thighs can protect the knees and avoid injury.
1. Error demonstration:
Head and back are not straight against the wall;
The heel is too close or too far from the wall, and the knee exceeds the toe when squatting;
Knees are not shoulder width when squatting;
Sitting too low or too high on the hips leads to knee joint injury;
2. The key points of correct posture:
Keep your back close to the wall and stand forward with your feet for about 2-3 steps. When the heel wall is at right angles to the knee, the knee should not exceed your sole.
Bend the knee and hip joints and keep the hips and back against the wall;
The thigh is parallel to the ground and perpendicular to the calf;
Hold for 5- 10 seconds and return to the original position.
Third, sit-ups
Mainly to exercise abdominal muscles. Have you been doing sit-ups since you were a child? Do you think you have reached the standard? Check whether it is correct!
1. Error demonstration:
Put your hands behind your neck, and when you get up, apply force to the cervical spine to pull yourself up;
Tight shoulders;
Chin down on the chest;
Hold your breath continuously;
2. Correct posture:
Put your hands on both sides of the temple or hold your chest;
Bend your knees about 90 degrees and put your feet flat on the ground;
It is best to use a slower speed;
Use the strength of the abdomen to pull your shoulders up 30 degrees and keep breathing normally.
Fourth, squat
This action can exercise quadriceps, posterior thigh muscles, hip muscles, lower back, hip flexors and core muscles.
1. Wrong posture:
Bend down and press the lower back spine;
The thigh is not parallel to the ground, and the center of gravity is not on the heel;
When squatting, the knee exceeds the toe too much, and the stress on the knee joint is too large and uneven;
When squatting, the feet and knees are not as wide as the hips, which makes the meniscus cartilage uneven;
2. The key points of correct posture:
Hold your head high;
Feet open and hip joint width;
Raise your hands horizontally forward;
The abdominal muscles are tightened and the back is straight;
Sit back on your hips;
When squatting, remember that the thighs should be parallel to the ground and the distance between shoulders, knees and feet should be consistent;
The center of gravity is located in the heel;
The knee is not the main muscle.
Verb (abbreviation of verb) flat bracket
This movement is recognized as the most effective exercise to exercise core muscles. So useful, don't make a mistake!
1. Common errors:
Shoulder joint injury caused by incorrect arm position;
Concave waist;
The lower body will unconsciously fall to the ground, resulting in lumbar injury;
Hips are too high, and head, back and hips are not in a straight line;
2. The key points of correct posture:
Hands flat on the ground, elbows under shoulders, toes pointing to the ground;
The upper arm position is perpendicular to the ground below the shoulder;
With the strength of the core muscles, the body is propped up, and the head, back and buttocks are connected in a straight line (try to imagine putting a ruler on your back, and all three parts should stand against a stick).
Six, lunge squat
This is the only exercise that belongs to asymmetry.
1. Common errors:
The distance between the feet is too narrow, and the knee exceeds the toe when squatting, which leads to excessive load on the knee joint and cartilage damage in the half moon;
Bend over, the upper body leans forward, and the center of gravity is unevenly distributed on the legs;
Kneel on the back foot;
2. The key points of correct posture:
Hands droop naturally, one foot moves forward, the distance between the front heel and the back toe is about two steps, and the toe points forward;
Hold your head high, hold your chest in, and pay attention to keeping your arms at the same level;
Sit down on your hips, bend your knees at a 90-degree angle, and distribute your strength evenly on your legs;
Viewed from the side, the center points of the head, shoulders, hips and hind knees should be connected in a straight line;
Note that the front knee should not exceed the front toe;
Push your body straight with the strength of your front foot and gluteal muscles.
Seven, push-ups
Push-ups mainly exercise triceps brachii, deltoid and pectoralis major to improve core stability and coordination. Don't think you know everything, see if there is anything wrong and sit in the right position!
1. Common errors:
The palm spacing is too wide, resulting in excessive shoulder pressure;
When the body is in the air, the hip position is too high;
Head down, unstable neck;
When pressed down, the elbow expands outward;
2. The key points of correct posture:
Palm flat under the shoulder;
Head, back and buttocks are connected in a straight line (imagine putting a ruler on your back and pushing a stick in all three parts);
Press your body down, keep your elbows as close to your body as possible, and keep the same straight line at three o'clock;
Use the strength of the pectoral muscles to push the body off the ground to support the body.
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