still ask the question first
see if you have encountered this situation
I obviously want to practice my arms, but my neck gets shorter...
is an illusion?
Lifting dumbbells, the arms do not hurt and the back hurts, what's the matter?
I believe there are not a few students like this
, let’s leave this approach is not correct
, but at least the goal of was not reached at the beginning of ppan0 "In this place it became a derogatory word actually This situation comes from a word "span0" 2span_p span0 pspan2 The part you want to practice is not practiced The part that you didn't want to practice may be affected is the part that you don't want to practice is compensated What is the compensation? How to avoid ? What is compensation? When the body wants to achieve a certain goal,It was discovered that the originally set action was an extended alternative action when the goal could not be successfully achieved. means that the muscles that are supposed to exert force, do not exert the correct force, allows the surrounding muscles and even joints of the body to replace the task. There are many reasons for muscle compensation, for example, due to weak muscle strength, too much fatigue, muscles in a suppressed state and use other muscle groups to borrow force and so on. For example, the following
Many girls will practice this swan arm (swan2 span_uspan_span_span 132 span_2 span_uspan 132) Often appear at the same time shrug come to make up for the lack of arm strength , over time it will cause the development of trapezius muscle.
This is a very common problem to compensate for insufficient strength. Some people do weight exercises to practice the arm biceps or pectoralis major. If you choose the wrong weight,It is very easy to cause. To put it bluntly, it is the trapezius muscle that helps other muscles to do their jobs, so they get stronger by themselves. This just tells us that fitness can’t take pictures of cats and tigers , you feel that you are doing the same movements as others, but it is very likely that the muscles you train are different from others.
What are the harms of compensation?
When there is a compensatory action, it means that some muscles and joints are carrying work that it does not need to bear. Pain, or the thicker and thicker the shoulders and backs are exercised.
Some people will always use compensation to practice consciously or unconsciously, or challenge their bodies casually. Over time, a vicious circle will form. This is why many people clearly practice according to the video or APP, practice the abdomen, but hurt the waist, practice the buttocks, but thicken the legs.
movement in common compensatory
There are several training mode often compensatory
explosive training
The participation of inertia will increase the load on the muscles and joints.In order to protect the body from injury, the muscles will work together in burst training.
How to avoid it? Tighten the body and replace the muscles with the rigidity of the whole body to cope with the inertia compensation problem. Such as explosive push-up , squat jump and other explosive training, you can tighten the whole body, which can reduce compensation.
heavy weight training
1span is too familiar with the muscle strength during single muscle training, or the is too familiar with the muscle strength during single muscle training. Weakly lead.
The first thing you should think of is to reduce the weight and try again. In addition, you can also pause for a long time at the top and bottom of the action to enhance your familiarity with the action. For example, during bench presses and deadlifts, you can try to pause at the bottom of the action to enhance familiarity.
difficult maneuvers
The more complex the muscles are involved, the more complicated the is.
This has different methods and poses for different actions,Such as squat hip flexion posture, push-ups elbow clamping posture, bench press bow waist posture and so on.
In yoga practice, it is also easy to get modern compensation. Compensation caused by excessive lordosis of the chest cavity and collapse of the waist.
In the forward bend pose, some people hamstrings are very tight and do not bend the knees, so that the strength of _ will be strong to reach the feet with the hands. Compensation for the lumbar spine.
In the back bend pose, if rectus abdominis and strong span 1span and strong vertebral spine are not enough to extend the length of the body, the iliopsoas 79 will not be enough to extend the body. .
How to avoid compensation?
So in sports,The point is not how many exercises you practiced and how much sweat you sweat, but whether the muscles of are activated correctly?
The trick to reduce muscle compensation lies in
_span 2 _span strong 79strong _span strong 79strong _span strong 79strong _span strong 79strong _span strong 79strong _span strong 79strong
own roots and whether anteroposterior stability
core is active
spine rollover
pelvis Whether the rotation is correct
Whether the asana is beyond the control range of the body.
The coordination and balance of the muscles are very important. Small compensation will not hurt you immediately. But you have to learn to perceive and avoid.
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