4 time-wasting exercises

4 training moves that waste your time

　　A post on the Stack website mentioned 4 training moves that waste time, let's take a look.

1. Bend over arm flexion and extension

　　Theoretically, this move looks good, but in fact there are some defects in this move.

　　Because the relationship between tension angle and body posture, the triceps can completely achieve fatigue efficiency. The bend over arm flexion and extension will become an upward tension curve (the closer you get to the top of the action, the difficulty will increase exponentially). Therefore, you may feel that the weight is very light at the bottom of the action, or you may feel that you can't handle it at all at the top of the action. This is because The continuous increase in torque during the action process causes increased difficulty.

　　In short, this action gives you two choices: using too light weight to complete the entire action range, or using too heavy weight to create a limited action range. There is really not much intermediate area between them, there is a simple correction method here.

　　　Reply method: Use ropes to allow for a relatively average torque throughout the action. Cables allow you to adjust the tension angle and control the body's posture, and maintain the same tension throughout the action. Three-head downward pressure and over-extendance are good alternative actions.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Correct a fitness misunderstanding

　　Correcting the fitness misunderstanding

　　Fitness bar 8 pertinent suggestions for fitness novices

2. Thigh adduction/abduction machine

　　This action is very important for people with special circumstances such as rehabilitation or muscle adduction/abduction function defects. However, it is common in the gym. Many people abuse this machine.

　　The muscle groups of this action are mainly responsible for the stability of the femur and knees, and they do not need to generate strong strength Measurement or hypertrophy. They are used to fine-tune and control the direction of the movement, rather than the muscle groups that mainly produce movements.

　　　Revisation method: Perform multi-planar movements in the hip joint. Using change direction and side lunge squats is not only more challenging to your energy metabolism system, but also the movement patterns that muscles will face in exercise and life.

　　　Revisation

　　　Side lunge

　　　If you use these movements as correction training, and at the same time recruit the core muscles to help the pelvis stabilize, you can consider similar movements, such as Standing Side-Plank and Side-Plank change movements.

　　Side flat panel

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan to follow")

Related recommendations: 　　　Fitness beginners' fitness precautions for first time in the gym

　　Fitness Bar's letter to all fitness novices

　　How should fitness novices increase muscle lines and crack your misunderstandings

3. Use Leg Lifts to develop gluteal maximus (butts)

　　The purpose of lying on or kneeling back leg lifting (hip stretching) is to correct the movement mode, spine-hist-thigh The integration of movements between them awakens the strength of the gluteus maximus.

　　You cannot use this action to make your hips "mechanical overload" or metabolic stress (metabolic stress) (this is two necessary conditions for increasing muscle size and strength).

　　This action is a very effective warm-up action, especially for people who sit for a whole day, which can help them wake up the gluteus maximus. But it is not an effective action for developing the gluteus muscles.

　　Revised method: Use greater strength and weight bearing to train your gluteus muscles, you can change to using upstairs, hip bridges, Step squats, squats and uphill sprints.

4. Dumbbells lie on their backs

The reason why this movement is not recommended is that in the position where the shoulder joint is most susceptible to injury (external rotation and abduction), the torque of the movement is the longest (dumbbell to shoulder).

　　Corrective method: Use ropes or mechanical equipment to make the shoulder torque more evenly throughout the movement. Or use bench press to train.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Fitness Knowledge: Causes of joint damage!

　　Fitness Knowledge: Aerobic exercise vs anaerobic exercise

Fitness Knowledge: The benefits of squats you don't know!