Nine fitness misunderstandings that are most easily overlooked in sports and fitness

Regular exercise is beneficial to health, but exercise is of particular importance. If you want to do it well, you need to hold the correct method. If we only exercise blindly and do not have the correct method, there will be problems. Therefore, if friends choose to exercise and maintain health, you must understand the health misunderstandings we often fall into. Let’s take a look.

1. Do too many sit-ups

Many people do sit-ups to reduce abdominal fat. In fact, this exercise effect is not obvious. It is almost impossible to do aerobic exercise without the support. Doing too much will easily damage the back muscles. Therefore, do not overload sit-ups, and bend your knees.

2. Push-up arms are too far away

Do this Not only does the exercise effect be poor, it will also cause shoulder pressure damage. The correct action of push-ups is to keep your wrist directly under the shoulder.

3. Stand and bend to the toes

Many people like to bend to the toes, thinking that this can effectively stretch the Achilles tendon. In fact, this exercise method will concentrate the gravity of the entire body on the back, putting a lot of pressure on the back, and overload the intervertebral discs. You can use a sitting position and bend to the toes, which is relatively safer.

4. The step of lunge leg pressing is too small

This will put a lot of pressure on the bent knees and tendon muscles, and you may even get arthritis over time. The correct way to press lunge leg pressing is to take big steps, and the distance between the front heel and the back knee should be 60 cm. Left and right.

5. Stretch your thighs outwards

When your knees are bent inwards and the soles of your feet are facing outwards, the correct and safer method is to bend your knees outwards, and let the soles of your feet apply force to the inner side of the other thighs, so that your legs are in the shape of a number "4".

6. When lifting a dumbbell, your neck is stretched forward

This is actually an unconscious behavior when exercising, but it will always damage the neck muscles. A clever solution is to consciously stare at a place in front of you during exercise and deliberately tighten your chin, so that your neck can be avoided from slacking forward.

7. When lifting the dumbbell, your back is leaning back

When leaning back, it will cause ribs to protrude, increase back pressure, and may also be damaged Shoulder. When lifting the dumbbells up, you can bend your knees slightly to avoid unconsciously leaning back.

8. Lifting the dumbbell on the side is too high

Don't think that the higher the side is, the better the effect. This exercise effect may not be prominent, but will damage the shoulder muscles. Studies have shown that in fact, just lift the dumbbell on the side is enough, and the effect is similar to lifting it to the shoulder.

9. Lifting the hips during side burping

Rinding the hips will reduce the gravity of the body. Many people will lift the hips unconsciously after supporting them. Doing this will reduce the effect of the exercise. The body should be kept in an oblique straight line from the head to the feet, and always remind yourself not to lift the hips. The correct action is 20 seconds, which is equivalent to the effect of the wrong action for more than 1 minute.