Fitness won't hurt your body: 5 wrong postures will hurt you

5 wrong postures that cause sports injuries

　　The benefits of exercise to the body are endless. The only disadvantage is that you will get injured occasionally.

　　Injury is something that everyone is worried about, but it is often because of a mistake and doing something wrong! It is hard to prevent sports injuries

　　Miscellaneous postures and force points will bring devastating damage. I will introduce you to 5 wrong postures during fitness exercises. Don’t be careless next time you do specific fitness exercises!

　　1. Shrugging your shoulders

　　This is a very common mistake that almost everyone will make (You will know if you ask those personal trainers in gyms). Most of us are used to sitting at the desk with their shoulders shrugging, but shruging them during training may cause uncorrectable postures that are difficult to correct, resulting in physical imbalance and strain. Before exercising, don’t forget to relax and hang naturally, straighten your neck to avoid injuries to your shoulders and back.

　　2. Bending spine

　　No matter what training you do, you will hear the coach’s warning from time to time not to bend your spine. If you bend your spine during exercises, it will cause your lower back to bear too much pressure and cannot continue to have a healthy body with zero injury. Next time, whether you are carrying weights, weight training, or supporting exercise, you should pay attention to whether the spine is in a normal physiological position (neutral position), and the abdomen should be tightened

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

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3. The wrists and arms are not in a straight line

　　Many exercises require careful use of the wrist joints. During weightlifting, your wrist may be injured if you are not careful. Generally speaking, the tips for preventing injuries are mostly about preparing in advance. Before and after any exercise that requires a lot of use of the wrist, be sure to stretch the wrist joints. Before lifting weights, make sure that the wrist and forearm are aligned in a straight line; perform push-ups, push-up movements and support postures to open your fingers to reduce wrist pressure.

4. The knees and toes are not on the same line!

　　　In training! Especially during lower body exercises! Whether it is squats, squats, deadlifts, you need to keep the knees facing toes and stable!

　　　Effective warm-up before exercise, so that the knees secrete joint synovial fluid and reduce knee friction.

　　　　Avoid excessive movement of the knees forward. It is recommended to place the center of gravity on the middle and back of the soles of the feet, which can effectively reduce the pressure on the knee.

　　　　　The knee joint should not be valgus or inward. It should be reversed toward your toes. This is a major reason for damage to the knee joint

　　　　　Do not relax the knee joint! Do not deflate. The pressure will be borne on the knee joint. You should start from the heel and straighten your back as quickly as possible.

　　　　　Do not lock the knee joint when standing up, as this will apply pressure to the joints and bones. Long-term training will inevitably cause wear and injury!

　　5. An unbalanced body

　　The harm related to balance may occur to anyone. If the body is severely imbalanced, it may turn any ordinary day into a disaster in an instant, such as: accidentally stepping on the last step of the air staircase and not paying attention to the high railroad side, which will turn into serious injuries. Any exercise can help exercise your muscles and improve the sense of balance, but be careful not to overtrain any part of the body, which will also cause imbalance. Start quickly! Balance between chest and back, front and back legs!

  (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")

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