Exercise has no effect?
Who will take the time wasted on ineffective and dangerous sports? Of course you don’t. So don’t do these nine wrong movement, these movements will not bring the results you want, but will make you hurt.
First, don’t do this exercise at the back of the head
Explanation: only those who shoulder joint activity very good people can do this kind of exercise to keep the spine straight.Once the action is wrong, will cause the shoulder injury, even cause rotator cuff tear. And if the bar hit the back of the neck, may hurt the cervical vertebra.
The right approach: try to do in front of high strength training
High strength training relatively safe:
In the high tension training device, lean back a few degrees, both hands pull rod, hands distance is greater than the shoulder width, the tension rod is pulled to the chest, pull the scapula, go on. Tighten the abdomen to balance the body, avoid using the impulsive force of the bar up and down. High strength training is on the back muscles.
Two, don’t be such a dangerous sport
Explanation: in the head after heavy lifting or barbell, and head will lead to the same problem after high strength training.
The right approach: the safe barbell training mode
Safe shoulder training:
Lifting the barbell, holding a barbell or dumbbells in front. A standing posture, barbell above the clavicle, keep the body upright. The training can also be done seated. Sit straight spine bend naturally back close to the back.
Three, do not lift the chin in practice
Explanation: under the chin lifting barbell is very wrong, because it will make the oppression of shoulder nerve, and hit the shoulder.
The right approach: try to replace the vertical lifting lateral pulling
Safer than vertical lifting practices:
Using the forward lifting or lateral lifting instead of vertical lift.
Four, do not exceed 90 degrees of knee bending
Explanation: supine, pedal movement up and down, to exercise four muscle, tendon and muscle. The problem is if the legs bend too, will be back and knee injury.
The right approach: horizontal leg stretching at the correct posture
The size of leg extension security posture movement:
If you want to carry out horizontal leg stretching exercises, to avoid out of your back, and don’t bend more than 90 degrees of knee joint.
Five, don’t do squats in the squat.
Explanation: in the squat on the squat
The bar training machine is not flexible, easy to make the body injured. In addition, the use of squat squat posture, people used to feet forward, it is easier to hurt.
The right approach: try not to squat exercises
Safe squat posture:
Doing squat exercises best when not loaded, but if you want to keep the body, adding weight will increase the intensity of exercise. Stand with feet apart, and with broad shoulders, slowly squat, back straight. Like to sit on the chair to move the hip. Keep your weight on your feet, keep the heel. Squat down to the knee 90 degrees. Slowly return to a standing position.
Six, don’t hold it too tightly using a treadmill or lying on top
Explanation: the body arched or firmly grasp the handrail will consume energy, and will make you lose your balance, spine, shoulder and elbow motions.
The right approach: inclination or by force is not too big, that will make you too close to the treadmill. Using natural light grip posture. If you want to get a better exercise, a hand grip, while swinging the other arm, arms alternately. So you can focus on exercise, and do not worry about the injured.
Seven, you can not lose a certain part of the body fat
Explanation: people in order to less specific parts (such as the thighs, buttocks, abdomen or arm fat etc.) and the corresponding strengthening exercises, this view is wrong.Although these muscles strong, but the target area still carries an extra layer of fat, does not seem to change what. You can not lose a part of fat.
The right approach: increase muscle mass to promote metabolism
Effective ways to reshape your body:
Cardiovascular exercise will consume Kaluri, but if you want to burn fat, exercise is the key. Increase muscle will accelerate the increase in overall energy consumption, The new supersedes the old., even when not exercise calorie consumption is also large.
Eight, using a weight belt (lead belt) may make the core muscles
Explanation: a lot of people wearing lead belt when too much. Unless you have a back injury or other medical reasons, and to lift very heavy things to wear with lead, or lead belt will make your core muscles, and our daily life all cannot do without the participation of the core muscles. The right approach: unless necessary, otherwise please remove lead belt.
Nine, sports shoes do not fit will make you hurt
Explanation: even if everything is correct, but if you wear a pair of wrong shoes, you will reduce the effect of motion.Exercise shoes do not fit will increase pressure on the joints, and will cause damage such as plantar fasciitis or tendinitis.
The right approach: according to different sports pick the right shoes
Experts believe that the key is to choose a pair of sports shoes for the right size, and. They suggested to the store to buy sports shoes shoes, where you can experience the suggestions for reference. And remember in the changing of new shoes to wear shoes.