The 11 most common fitness mistakes

In daily fitness, if you can't accurately grasp the essentials of movement and scientific training, it is easy to be thankless. Not only can you not get any significant results, but you may end up with an injury!

Therefore, below we have summarized the 11 most common high-frequency mistakes made by novices and veterans in the daily gym. Friends can pay attention to self-examination, and change if there is no, so as to ensure the most efficient and safe training effect!

01

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1 Group, shape symmetrical and powerful lower limbs. However, when practicing, many friends will make mistakes such as low back flexion, improper squatting, heel off the ground, and knees tilted inward! Not only significantly weakens the training effect, but also greatly increases the risk of injury.

The correct way to practice should be: first, when you stand upright, you need to make sure that your shoulders are extended, the whole back is upright, and the chest is held upright in this way; The correct posture. Then open your legs, shoulder-width apart, and toes face outward at a 45-degree angle. Finally, in the course of the action, ensure that the core is tightened, emphasize the strength of the thigh and gluteal muscles, and squat and stand up in a controlled manner. The center of gravity should be on the back heel, with the knees facing outward, in the same direction as the toes. After the movement essentials are accurately mastered, everyone can gradually increase the weight-bearing exercises.

02

leg press

leg press, is also a very good lower limb exercises, can effectively strengthen Quadriceps, gluteus maximus, etc. But when practicing, everyone must first avoid excessive bending of the legs, which will significantly stimulate the lower back and cause injuries. The ideal range is to bend your legs to about 90 degrees. Then stretch and push up. At this time, remember not to stretch completely to avoid locking your knees.

Also, everyone should make sure that your feet are completely on the pedals. Don’t let your heels step on the air, which will increase the risk of injury. .

Finally, be careful not to pursue too much load and ignore the range of motion, which will greatly weaken the effect of muscle force. Ensuring proper weight and range is the kingly way!

03

When strengthening the side deltoid muscle , the most common misunderstanding is that the higher the arms are raised, the better the muscle force will be! In fact, if the amplitude is too large, not only will it not be able to bring about a significant training effect, but it will easily cause muscle strain and excessive joint pressure, which must be avoided!

The correct way to practice is: when you lift the dumbbell upwards, you can stop at the height of your shoulder. In addition, moderately reduce the abduction angle of the arms so that they face the front side instead of the sides; hold the dumbbells with the thumbs down and the little thumbs towards the ceiling. Finally, make sure that your feet are shoulder-width apart, your knees are bent, and you stand stably. This exercise can not only ensure that the side deltoid muscle is efficient and full, but also avoid pressure on the shoulder joint!

04

treadmill

treadmill, you must have daily aerobic fitness most commonly used instrument of One. When using a treadmill to exercise, do not use both hands to hold the handles and hunch over for training, which will greatly reduce the difficulty and affect the effect. If you feel that the movement is too difficult and unsustainable, you should lower the speed or slope appropriately instead of grasping the handle.

Finally,Never jump down from a moving treadmill! Although it sounds funny, it is a common cause of fitness injuries!

05

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Mass abs, vest line. But when practicing, we must avoid the posture of chin adduction to avoid excessive pressure on the cervical spine. At the same time, don't pursue the range and rhythm too much, but feel the contraction of the abdominal muscles effectively.

The correct way to practice is: maintain the natural extension of the neck, forcefully contract the abdominal muscles and lift the body until the upper back is off the ground; the overall movement is slow and full of control.

06

bench arm flexion and extension

bench arm flexion and extension of this action, can effectively stimulate the strengthening brachial three Head muscles , to help you shape a strong arm line.When practicing, be sure to avoid the distance between the body and the bench too far, which will cause excessive extension and compression of the shoulders, and significantly increase the risk of injury.

Ensure that the body is as close to the bench as possible. When bending and extending the arm, the movement track is straight up and down, which is the key to efficient lifting and avoiding injuries. If the movement is too difficult, you can also practice bending your legs!

07

rowing machine

rowing machine, it is also a body to mobilize and efficient fat burning Aerobic exercise. But when practicing, you must avoid using your arms alone. This is very easy to cause excessive pressure on the back and shoulders. Ensure that the muscles of the whole body work together, of which 60% of the power comes from the lower limbs and 40% from the core of the upper limbs, is a reasonable rowing method.

In addition, during the rowing process, be sure to keep your back upright, avoid bending over and hunch back; the movements are in control, and do not overly pursue speed and neglect training quality. Finally, ensure that the movements and breathing rhythms are consistent. Usually when pulling back, use your mouth to exhale; when pulling forward, use your nose to inhale.

08

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171span_strongp br_strong3p strong_ppan5ppan_strongpIt is a basic fitness exercise that no one knows. It can effectively stimulate the chest muscles and strengthen the upper limbs. However, in actual training, there are still many small partners who make mistakes of this and that-for example, the elbow is too abducted, the hips are only used to move up and down, the neck and back are bent sharply, and the range of motion is not in place...

The correct practice method should be: During the movement, always maintain the body in a straight line from head to toe, and only use both arms to flex and extend. When bending your arms down, press your chest against the ground and make sure your hands are parallel to your chest; then push up until your arms are fully extended and straight. The overall movement is slow and controlled.

09

biceps curl

move through this action biceps bend to It must be the dream of many friends to build a strong and stylish arm! But if you want to have a significant effect, you must avoid the mistakes of sharply flexing your wrists, excessively fast movements, and taking advantage of body swings.

The correct practice method should be: during preparation, make sure that the arm is almost in a line from top to bottom to avoid bending the wrist.Then bend the elbows in a controlled manner and contract the biceps to lift the weight upwards, keeping the other parts as immobile as possible.

10

arm flexion and extension cord

this action arm flexion and extension cable can efficiently stimulate and strengthen triceps , To help you sculpt powerful arm muscle lines. When practicing, friends can flexibly choose straight rods or rope handles. Either way, make sure that your elbows are fixed on your sides instead of moving back and forth.

In addition, don’t stand up too much. Lean forward moderately to better ensure the range of motion!

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Remember to avoid the mistakes of swaying your body heavily, loosening your core lower extremity muscles, and improper motion range, otherwise the training effect will be greatly weakened!

The correct practice method should be: fully extend and hang both hands,Generally, it is recommended that your hands be shoulder-width apart when grasping with forehands; and when the palms are relatively grasped, they should be narrowed appropriately. After accurate preparation, close the shoulder blades on both sides, guided by the elbow, mobilize the back muscles and biceps, and pull the body to the top.

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