The stick can train the whole core muscle, which is related to the posture during exercise and will also affect the exercise effect. The correct posture can avoid sports injury. Although the stick technique is the basis of core training, beginners, even many people who have exercised for a period of time, may not be able to do the stick technique correctly.
Bar formula: applesauce
The well-known physical fitness coach "Muscle Mom" said that many people only remember to tighten their abdomen when making sticks, and other body parts, including hips, are in a relaxed state, as soft as jam, so the whole stick is misplaced.
If you want to make the right stick, you can remember "applesauce! (It's an apple, not applesauce) ",the shoulder blades, abdomen, buttocks and thighs should be tightly closed. When the ass is hard enough to poke with your fingers, it looks like a hard apple. This is the correct stick force method.
The stick brace is trained from the standing position, and the muscles of the whole body are hard!
My stout mother suggested that if you are not sure whether you can correctly grasp the essence of the stick movement, you can start to adjust from the way the core muscles of the standing posture are stressed. First of all, tighten the abdomen and hold out the chest, but it doesn't need to be too prominent. Then adjust the shoulders and shoulder blades, so that the shoulders are pressed down and the shoulder blades are tightened. Imagine that there is an apple in the middle of your shoulder blade, and you have to hold it. Finally, you should clamp your hips and thighs hard. Remember this tense and hard state of the whole body muscles, and then apply it to the poles.
Don't make a mistake! 7 stick to NG posture
In addition, Muscle Mom, who has just published a new book "Meet Better Yourself with Resistance", also demonstrated seven wrong postures that ordinary people often make when doing great, reminding everyone to pay more attention to their postures when exercising, so as not to cause sports injuries. If you can make a correct stick that lasts for more than 20 seconds, you can change the stick to increase the intensity of exercise, or even add a dynamic movement to strengthen the cardiopulmonary load, so that you can consume more calories and lose weight more obviously.
Error 1/ Turn the elbow socket inward.
Big NG: The inward elbow socket will lead to the internal rotation of the shoulder joint, which will make the arm exert too much force, and then the load on the shoulder and wrist will increase.
Improvement: Move the elbow socket forward as far as possible, with the chest above the middle of your hands.
Error 2/ The upper back scapula is not tightened and fixed.
Big NG: This habit will cause the scapula to protrude upwards and the lower back to sag downwards, which will put great pressure on the waist and cause discomfort or pain.
Improvement: It is suggested to practice clamping scapula from standing position, and then bring this feeling into stick practice after getting used to it.
Error 3/ Too much arm output and clenched fist, resulting in arching.
Big NG: The arm is unconsciously overexertion, and even the hands are clenched too tightly.
Improvement method: try to separate your hands as far as possible, shoulder width apart, keep your back straight, and don't use excessive force on your arms.
Error 4/ The body moves backwards, and the arm is not perpendicular to the ground.
Big NG: Hands deviate from the vertical ground angle, causing the body to push back unconsciously.
Improvement method: the chest should be located directly above the middle of the two palms, and the arms should be perpendicular to the ground, so that the body will not slide and the core muscles can be forged effectively.
Error 5/ Hip is too high
Big NG: Too high hips will distract the strength of the core muscles, and you will only feel your arms contributing.
Improvement: Remember not to push your hips up and keep your core muscles under pressure.
Error 6/ Foot askew
Big NG: The foot is excessively relaxed, which causes the soles of the feet to be skewed, which makes the joints of the legs bear the load and pressure.
Improvement method: Make the soles of feet vertical to the ground as far as possible, with toes and toes touching the ground, and tighten thighs and buttocks to make the whole body more fixed.
Error 7/ Bow your head too much or bow your head too much.
Big NG: always look up or forward, so that the neck is too hard; Or focus too much on the core muscles, the whole head falls off, leaving the neck in an excessively bent state.
Improvement: the correct stick type, the head should be on the extension line of the spine.