9 ineffective exercise modes

Many fitness whites often think that they need to increase their weight in sports, or they can make fat drop or muscle growth by constantly trying hard. In fact, not paying attention to these training methods will make you go further and further on the right path, but still don't know. What is wrong in the end.

1400.jpg 1, the neck behind the pulley pull down

Only a few people have flexible shoulder joints that allow them to keep their spine straight while pulling down on the pulley. Therefore, if this action is performed, if the action is not correct, it may cause injury to the shoulder and the rotating muscle group. If the pulley of the pulley hits the back side of the neck, it may cause injury to the cervical vertebra.

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So it's safer not to put the bar behind the head, but to put it in front, tighten your core muscles, stabilize your body, control its speed and weight, and help your upper back muscles. Group training.

2. Barbell shoulder press

1404.jpg Putting the barbell behind it creates the same condition as the upper pulley pulls down. A safer way is to put it on the front side of the body.

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Upright

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Lifting the barbell up to the chin is really impossible (big no-no) , which will press the nerves at the shoulders and hit the shoulders. 1405.jpg

So the safer way is Front Shoulder Raise or Lateral Shoulder Raise .

4. Thigh pusher, uncomfortable knee position

1408.jpg1409.jpg In the push action, don't let the knee bend too far, more than 90 degrees, which hurts your back and knees.

5. Using the Smith machine to assist in squatting

1403.jpg Deep squatting with the Smith machine may force the body posture to be at risk of injury. When using Smith machines to assist, people tend to step forward. (In other words, when training with equipment, some people will follow the machine, but in fact the chance of running away or being injured is greatly improved ) . 1407.jpg

When doing squats , the weight is actually second, the focus is on the body to maintain a good posture. When the posture is correct, the weight is increased in a sequential manner, and the body must be able to control the weight and slow down.

6. Bad actions on burning calorie machines (aerobic equipment)

1412.jpg1413 (1).jpg When using a calorie-burning machine ( treadmill ) , do not set the slope or resistance too strong, causing you to hold the handle. Set in a natural condition, hold the handle gently, let your body move naturally and in balance.

7. Local movements (eg: which fat is reduced)

1414.jpg People use local training to cut fat in specific parts, such as thighs, hips, stomach and arms. This is the wrong idea. You can't think of fat as a district or a district.

8. Always wear heavy lifting straps for weight training

1416.jpg Unless you have back pain or medical reasons, or to lift very high weight, weightlifting belt so that you may make a temporary relaxation of the core muscles taut. The real solution is to not use the weight-lifting belt, but to strengthen the core muscles and increase the transmission of the whole body's power, unless you really need it, then use the weight-lifting belt.

9. Put on unsuitable shoes

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1418.jpg Choosing the right pair of shoes based on the type of your sport will really help you with the effects of your workout. It is recommended to go to the sports shop to choose the type of shoes that suits your sporting style and replace them according to the condition of the shoes.

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