5 common mistakes in the gym have you ever made?

 　　It would be great to exercise every day. But if the method is wrong and you get hurt, it will be a waste of the word "excellent". Why not come and listen to the advice of professional fitness coaches, seek advantages and avoid disadvantages, and make this exercise The effect is maximized and it lives up to our annual fitness card.

　　Excessive use of aerobic equipment

　　Regular aerobic exercise healthy The benefits are huge: lowering the risk of obesity and diabetes, strengthening the cardiovascular system, and possibly staving off Alzheimer's disease. The problem is that many people either operate the equipment incorrectly or exercise at the wrong pace during daily exercise, and do not get the maximum benefits of exercise.

　　For example, if you set the resistance too high when using an elliptical machine, you will feel very uncomfortable unless you lean on the machine for strength. “Hunching your shoulders and grabbing the armrest because the resistance is set too high is simply cheating your body. At this time, your body is not in a straight line, and it is easy to injure your spine, shoulders, and elbows. ”Challenging oneself can certainly achieve sufficient exercise intensity, but that does not mean that using a more natural stepping rhythm and holding the handle lightly will not have such an effect. In fact, this is true for any equipment.

　　Scott Danberg, a fitness instructor at Pritikin Health Center in Miami, suggests that if you want to increase the difficulty of exercise when using the elliptical trainer, you can gently hold it with one hand and let go of the other hand, alternating from time to time. As for those books or videos, save them until you're done exercising so you can concentrate on your movements.

　　And spending too much time on the aerobic equipment just means you're not working hard enough. Sara Haley, a training expert and independent fitness consultant for a sports brand, suggested: “Increasing intensity and shortening time can cut the time you usually spend on exercise in half. ” Try mixing up different exercises. If you're a treadmill fan, add some high-intensity equipment like a rowing machine or Jacob's Ladder. These machines make aerobic exercise more effective because you engage more muscle groups and burn more calories.

　　“When using horizontal exercise equipment such as Ulatraslide and stepper, all planes of motion are used, which can also prevent endless training of the same muscle group. ”Haley said. Variety your workouts to ensure you hit all muscles.

　　Wrong ways to lift weights: too heavy, too light, too fast

　　Many people make poor judgments about weight selection when lifting weights. male Often selected too heavily, and female Because I'm afraid of becoming muscular, I always choose to be light. But a recent study shows that if you want to grow muscles, you don't have to use a heavy barbell. If the method is correct, a lighter barbell is just as effective. Fitness coaches recommend choosing a barbell that can be lifted 30 times the first time and can only be lifted 15 times after a pause. When you hit your target number of reps, you should be thinking, “What next? ”, instead of being exhausted the moment you reach your goal and just thinking "Oh my God, I'm finally done." This will save you from injury and allow you to experience the feeling of burning energy.

　　Essentially, to get the best resistance training, it's important to get your form right. If your posture is incorrect, your balance will be easily disrupted and your body will bear unnecessary burden.

　　Lifting weights with the right form can improve your overall posture. “Generally speaking, people with poor form have muscles that are either too loose or too tight," says Coach Damberg. "If you lift without considering the movement, you're training ugly form. ”

　　Coach Haley said that it is okay to do it slowly, but many kinds of exercises are more difficult to do in slow motion. “Try lowering your arms more slowly when doing biceps exercises," she says. "Movements that control range of motion are often more difficult because all the muscles are involved. ” Weightlifting tips: Keep your back strong, lift your chest, raise your chin, and tighten your core muscles.

　　Not focusing on core muscles

　　Coach Damberg says you can tell at a glance if someone isn't paying attention to their core muscles in the gym, as if they're standing in front of their kitchen counter.

　　The muscle group in the center of the body is the basis for whole-body exercise. The core muscle group includes the entire area from below the chest to above the buttocks, not just the abdominal muscles. Also, strengthening your core muscles means paying attention to your legs, as well as your entire back.

　　Strengthening these muscles improves all other athletic abilities. Many people only pay attention to tightening their abdominal muscles when doing abdominal exercises, such as sit-ups or on an abdominal muscle exerciser. That's great, but if you also tighten your abs during bench lifts, back pulls, and push-ups, you'll greatly increase stability and reduce the risk of injury.

　　A responsible coach should tell his clients to always perform exercises in a "sport-ready position": that is, standing in a position that allows you to move immediately if someone throws a ball at you. With your knees slightly bent and your abdomen tightened, your posture will immediately change. You can feel that your whole body is being exercised.

　　Ignore invisible muscle groups

　　People always pursue well-developed biceps and well-defined abs at all costs, but forget about the small or invisible muscle groups, such as the muscles around the joints.

　　Many people like to target the larger muscles, but they are indeed very important and we rely on them to move. But we should also be concerned about the stabilizing muscles around our hips and shoulders. Exercising these muscles can help improve our movements, allowing us to do more when exercising.

　　Coach Haley recommends that people pay attention to those inner, invisible muscles, such as those that control urination. Kegel exercises - rotating the muscles of your pelvic floor - target these deep muscles. These pelvic floor muscles have long been shown to help women have a smooth delivery during childbirth. baby , there are also studies that believe that exercising these muscles can improve male sexual function and help overcome incontinence problems that occur in both genders.

　　Therefore, this type of exercise should be added to people's daily fitness strategies, both men and women.

　　Intensity is too high, time is too short

　　If you're new to the gym or don't exercise regularly, be sure to take it slow when you first start. Haley said that some people get ready to exercise for an hour as soon as they start going to the gym, which sounds scary and difficult to stick to. In fact, half an hour of activity every day and more than three days a week is enough. ”

　　Moreover, even these 30 minutes can be carried out separately, such as 10 minutes of exercise three times a day. “You can run for 15 minutes in the morning and do sit-ups and push-ups in the evening after get off work. ”"Those of us who are super into sports can do the same," Haley said. I'd much rather work out for a short amount of time each day than do it all at once and then not move for two days. ”

　　In the same way, when you first try a new movement or a new event, it is right to take it easy because the new movement requires new muscles. nerve Collaboration. “The new coordination system often requires more muscles to participate and requires greater balance and flexibility. ”"Elbows, wrists, shoulders and knees that lack strength are susceptible to injury when they are suddenly subjected to many new physiological loads," Damberg said. ”

　　This advice applies especially to exercises that involve the use of medicine balls, medicine balls, or muscle stretching (such as bouncing and throwing). Only a good sense of balance and coordination can protect you from injury.