You must know the details that invalidate the movement
Time is precious.
We want every minute of fitness time to be spent on the blade.
So, did you get the expected results?
Does the maintenance campaign work?
If you don’t look as slim and fit as you might expect, it may indicate a problem with your fitness method, which prevents you from getting the results you deserve from your exercise.
Of course, you may already know some issues that need to be avoided during exercise.
For example, not warming up before exercise can cause premature fatigue and affect your potential.
In addition, leaning on a stepper or elliptical machine during exercise, although extending the exercise time, will greatly reduce exercise intensity and reduce fat burning.
Member of the American Fitness Commission, Los Angeles fitness coach Ken?
Allen pointed out that people often make mistakes in daily exercises. Some of these mistakes are ideas and movements. These mistakes seem to be small but the losses are great. A small deformation of the movement will have a huge effect on traininginfluences.
5 mistakes that make exercise ineffective 1: Keep the same set of strength exercises: If you repeat the same set of exercises over and over, our muscles will gradually adapt.
Because each exercise can only stimulate a limited number of muscle fibers, fitness exercises can stagnate.
However, if we gradually add new exercises or rotate different exercises and exercise from various angles, we will have more muscle fibers to exercise, so as to achieve the purpose of improving muscle elasticity and increasing body strength.
True: For each muscle group, learn 2?
3 practice methods, try new angles and new equipment, if there is no coach’s guidance, you can refer to the relevant bibliography and video.
For example, if you often do dumbbell push-up exercises on your back, you can try to adjust the angle of change; if you usually use the chest trainer, you can try dumbbell push-ups or barbell push-up training.
Learn multiple training methods, try every 6?
Change one set of exercises in 8 weeks.
2: Action repeats too quickly: If the action is repeated too quickly during strength practice, the muscles will not be stimulated enough due to the assistance of potential energy, and the amount of fat burning will be greatly reduced.
In addition, it can easily cause damage to muscles and connective tissue.
Correction: Each action takes 6 seconds-2 seconds to lift, 4 seconds to lower.
In the process of lowering, due to gravity assistance, the movement should be slower at this stage, and the brakes have reached sufficient strength.
Experts believe that slowdown is a major improvement so that you can get the most from your strength exercises.
3: Exercise intensity is too high, too repetitive state: If the body does not get enough rest between endurance exercises or strength exercises, then not only can not improve, the existing fitness results will be restored.
Correct: In order to maintain the vitality of the body and the freshness of exercise, the fitness plan should be relaxed, that is, short-term endurance training (such as 20 minutes) and long-term low-intensity exercises (40?
High intensity exercises are violated more than 2 times per week.
You know, the harder the training, the slower your body recovers.
The ideal state is 2 days of intense training and 1 day of rest time.
For strength training, you should rest for at least one day between two exercises for the same muscle group.
4: Endurance training lacks a challenging state: Endurance training is not as challenging as overtraining, it will damage existing fitness results.
In order to get better results, and to burn fat less hard, you need to challenge yourself twice a week and train until you are out of breath.
Correction: At the same time, perform high-endurance endurance training step by step. It is better to insert high-intensity training twice a week.
For example, after warming up on a treadmill for 10 minutes, speed up or slope for 30 seconds?
1 minute and then 1?
3 minutes of moderate to high intensity exercise as a recovery.
This alternates 10?
20 minutes, stop again.
5: Dumbbell weight is unsuitable: dumbbell weight is too light, of course, can not achieve training purposes, is not conducive to the improvement of muscle strength, elasticity and bone density.
Excessive weight increases the risk of serious injury.
In addition, you must use other muscles to help lift weights, reduce weights, and use the strength of the whole body to complete the flexion and extension of the biceps, which will not allow the target muscles to be fully exercised.
True: For high-intensity strength exercises, do 4 for each group?
6 times for mid-strength strength exercises, 8 for each group?
The choice of weight should be appropriate, and the last exercise of each group should be very difficult to complete, but it should not be heavy enough to deform the action.
If you feel you have the ability to do another exercise after completing the last exercise, it is recommended that you increase the weight by 5?
You may find that when you increase the weight significantly, you will reduce the number of repetitions, it does not matter, as long as the target muscle is tired in the last few repetitions.
Rest assured that lifting to fatigue will not make your muscles large and thick.
5 actions to invalidate the movement1.
When squatting, contract over your toes, lift your heels, and tilt inward vertically.
Condition: These incorrect actions put excessive pressure on radial tendons and ligaments.
Correction: Hold one dumbbell in each hand and straighten it, separate your feet, and make it as wide as your hips. Stand your feet upright and lift your chest and abdomen.
Place your body center of gravity on the heel, bend and tilt it down, and back down, trying to make your thighs parallel to the ground, with your upper body straight and aligned with your feet.
Then straighten your legs and lift your body.
Exercise your chest, quadriceps and biceps.
When leaning over for side pull training, arch upwards, the body does not start from the crotch, and pull the dumbbells too far back.
Condition: The pressure caused by these wrong radial spines reduces the requirements on the back muscles and affects the effect of exercise.
Tip: Keep your feet apart and the same width as your hoe. Hold a dumbbell in each hand and hang perpendicular to your body.
The tip is curved, the body is bent down from the crotch, the upper body is kept straight, and it is 90 degrees to the lower limbs.
Align the shoulders with your palms inward.
The abdominal muscles are contracted to support the hips and the chest is pressed against the shoulders.
Keep your body posture, bend your elbows upwards, and lift them towards your waist until your upper arms are flush with your upper body, your forearms are perpendicular to the ground, and your knuckles are down.
Slowly straighten your arms to the initial position and keep your upper body posture unchanged.
Exercise your hips, back shoulders, and biceps.
When lifting the abdominal triceps, the upper arm swings and the shoulders tilt, raising the arms and dumbbells too high.
Situation: If the above error occurs, the fractured triceps will not be fully exercised and will cause pressure on the shoulder and elbow joints.
Correct: Hold a dumbbell in your right hand, stand and point to the right, with your feet apart, the same width as your hip, or stride apart (you can also kneel your right knee on the replacement).
The body bends forward from the crotch, 90 degrees, with the right hand on the stool.
Keep your upper body still and bend your left elbow until your upper arm is parallel to the ground, your forearm is perpendicular to the ground, and your palms are inward.
Place your elbows close to your waist and contract your abdomen.
Keep your upper arm still, and use your abdominal triceps to stretch your arm straight to the back of your body until the dumbbells are down.
Bend your elbows slowly to return to the vertical position.
Exercise the triceps.
When you do sit-ups, you yanked and raised without lifting your shoulders and your abdomen.
Condition: These errors can cause acid soreness, but cannot make the kidneys firm.
Correction: Lie on your back, shrink and bend, keep your feet close to the floor, separate your feet, and make them as wide as your hips.
Put your hands behind your head, put your thumbs behind your ears, and keep your fingers crossed.
Spread elbows to both sides.
The abdomen is tightened so that the lower ribs are close to the crotch and the chest is relaxed.
Without pulling or pulling, or pulling your elbows toward your body, lift your upper body upwards, lift your shoulders off the ground, and relax your head and replacement during the whole process.
Stop and lie down slowly.
Strengthen your abdomen.
5. When the horizontal dumbbell expands the chest, the arm position is too low.
Condition: This wrong movement leads to the shoulder and shoulder rotation tendons (the shoulder rotation tendon is in the shoulder joint, which consists of the superior muscle, infraganglia, infrascapularis and small round muscles, which connect the muscle groups of the scapula and bones.Allow your arms to perform lifting, throwing, pushing, pulling, rotating, and forward motions.
) Cause tremendous oppression.
In addition, it is difficult to lift the arm again, and it is impossible to effectively exercise the chest muscles.
Correction: Lie on your back, align and bend, put your feet on the edge.
Hold a dumbbell in each hand and reduce the diameter. Lift it above and above. The elbows are slightly bent with the palms facing inward.
Contract the abs and keep your chin level.
Keeping the elbow arc, extend the elbow downward and laterally until it is in a plane with the shoulder or slightly below the shoulder.
Then lift the dumbbells to the initial state. Do not let the two dumbbells touch each other or lift the shoulders off the bench.