5 common mistakes in the gym have you made

It is excellent to go to exercise every day. But if the method is deviated and you are hurt, it is a waste of the word "excellent". Why not listen to professional fitness coaches' guidance to seek benefits and avoid harm, so that the effect of this exercise will be at its peak, and it will not disappoint our annual fitness card.

Overuse of aerobic fitness equipment

　　　Frequent aerobic exercise is of great benefit to health: reduce the risk of obesity and diabetes, strengthen the cardiovascular system, and may also avoid the occurrence of Alzheimer's disease. The problem is that many people do either the equipment operation method is incorrect or the exercise rhythm is incorrect, and they do not gain the greatest benefit of exercise.

　　For example, when using an elliptical machine, you will feel uncomfortable unless you lean on the machine to leverage the force. "Shrugging and hunching the back because the resistance is too high and holding the handrail hard is simply a deceiving your body. At this time, your body is not straight, and it is easy to damage your spine, shoulders and elbows." Trying to challenge yourself can certainly achieve sufficient exercise intensity, but it does not mean that using a natural step rhythm and holding the handle lightly will not have such an effect. In fact, any device is like this.

　　Scott, fitness coach at Pritikin Health Center in Miami Danberg suggests that if you want to increase the difficulty of exercise when using an elliptical machine, you can gently hold it with one hand and the other hand is relaxed and alternate from time to time. As for those books or videos, please save it until you finish your exercise so that you can concentrate on your movements.

　　The long time you spend on aerobics equipment only shows that you are not working hard enough. Sara Haley, a training expert and independent fitness consultant for a sports brand, suggested: "Increase intensity and shorten time, you can cut off half of the time you usually spend on exercise." Try mixing different exercises. If you are a loyal treadmill, add some high-intensity equipment exercises, such as rowing machines or ladder training machines (Jacob’s). Ladder. These devices can make the aerobic exercise better because you have trained more muscle groups and burned more calories.

　　"When using horizontal exercise equipment such as Ulatraslide and steppers, all exercise planes are used, which can also prevent the same muscle group from being trained endlessly." Hailey said. Let your exercise diversify and ensure that all muscles are trained.

The wrong weight lifting method: too heavy, too light, too fast

Many people make mistakes in choosing weight when practicing weight lifting. Men often choose too heavy, while women always choose light ones because they are afraid of practicing muscle development. But a recent study shows that if you want to grow muscles, you don't have to use a very heavy barbell. If the method is correct, a lighter barbell is also effective. Fitness coaches recommend using The first time you can lift 30 times, and after a pause, you can only lift such a heavy barbell 15 times. When you lift the target, you should be thinking "What's next?" instead of being exhausted at the moment of reaching the target, just thinking "Oh my god, I'm finally done." This will save you from injury and let you feel the feeling of energy burning.

　　In essence, it is important to get the best resistance training and ensure the correct movements are correct. If the posture is not correct, the balance will easily be destroyed, so that your body will bear unnecessary burdens. Lifting weights in the right way can improve your overall posture. "Generally speaking, people with poor postures have either loose or too tight muscles," said Coach Danborg. "If you don't consider the movements when lifting, you are training an ugly body."

　　Coach Hailey said, it's okay to do it slowly Many types of exercises are more difficult to do in slow motion. "Try to lower your arms slowly when doing biceps training," she said. "It is often more difficult to control joint mobility because it ensures that all muscles participate in the entire process." Tips for weightlifting: Strong back, straighten your chest and chin, and tighten your core muscle groups.

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