What are common exercise errors?

　　In daily exercise, we often make some mistakes unconsciously. These mistakes not only affect the effect of exercise, but may also lead to sports injuries. Here are some common exercise mistakes for you.

Wrong posture

　　Waist collapse: Waist slumping is one of the common posture errors. During exercise, if the waist cannot maintain normal physiological curvature, it will increase the pressure on the lumbar spine, which may lead to lumbar spine injury in the long term. For example, when squatting, waist collapse will prevent the waist muscles from effectively exerting force, and the force will be excessively concentrated on the lumbar spine.

　　Elbow valgus: Elbow valgus will change the normal force-bearing structure of the joint and increase the wear and tear of the elbow joint and the risk of injury. When performing some upper limb strength training, such as dumbbell curls, if the elbow is everted, the muscles and ligaments around the elbow joint will be unevenly stressed.

　　drooping head: Head droop will affect the normal physiological curvature of the cervical spine, causing neck muscle tension and fatigue. In running, aerobics and other sports, head droop can also affect breathing and body balance.

action problem

　　Insufficient range of motion: Insufficient range of motion will greatly reduce the effectiveness of exercise. For example, when doing push-ups, if the range of movement is not enough, the chest muscles cannot be fully stretched and contracted, and it will be difficult to reach the desired height. exercise Purpose of chest muscles.

　　Shoulder forward: Pulling the shoulder forward can lead to shoulder muscle imbalance and increase the likelihood of shoulder injury. In daily sports and life, keeping the shoulders forward for a long time will cause the muscles in the front of the shoulders to become tense and the muscles in the back to relax.

　　motion deformation: When the body is tired or lacks strength, movement deformation may easily occur. For example, when performing barbell bench presses, in order to complete more reps, deformations such as arching the back and shrugging the shoulders may occur. This will not only affect the training effect, but may also cause sports injuries.

Other errors

　　breathing disorder: Breathing disorders can affect the body's oxygen supply and energy metabolism. During exercise, the correct breathing method should be coordinated with the movements. For example, when doing a squat, inhale when you squat down and exhale when you get up. If breathing is disordered, it may cause symptoms such as dizziness and fatigue.

　　core slack: The core muscles are the stabilizers of the body. A loose core will cause the body to lose balance and stability during exercise. When performing various sports, such as running, jumping, etc., the core muscles need to be kept tight to reduce stress on the joints and reduce the risk of injury.

　　Hyperextension of the wrist: Wrist hyperextension is more common in some upper limb support exercises, such as push-ups, planks, etc. This increases stress on the wrist joints and can easily lead to wrist pain and injury.

　　lumbar hyperextension: Lumbar hyperextension will change the physiological curvature of the lumbar spine and increase lumbar disc herniation, etc. disease risk of disease. When standing or exercising, avoid excessive straightening of the waist and maintain a neutral spine.

　　When exercising, many people may overlook some details and fall into wrong exercise patterns. These errors may result from a lack of professional guidance, missing posture assessment, etc. Timely detection and correction of these errors is crucial to improving the quality of sports and preventing sports injuries.