There are often friends who leave a message saying that they usually do not do less training and eat less chicken breasts, but why the body shape does not change much and they are often uncomfortable. If you have a similar experience, you should pay attention to it: your training moves may be wrong !
Irregular fitness movements will not only greatly reduce the strength of stimulating muscles, but also easily lead to injury, and it will be inevitable that the whole body is uncomfortable.
Luisa is a fitness hot girl from Germany. Not only does she have a hip waistline, she often helps fitness Xiaobai to do exercise guidance, which is very popular in the gym!
In order to help more people correct the most common wrong actions, she also personally demonstrates what is wrong and how to do it on her social account. The two are very intuitive and easy to understand, and have attracted 150,000 fans to watch and learn.
Let's check the number of seats, it is estimated that many people have made the same mistake!
ã€Kneeling Rally Curl Abdomen】
Wrong practice The upper body is always kept straight, and the hips are used as the fulcrum to move up and down, so that the back is actually exerting strength, not the abdominal muscles â–¼
Correctly demonstrate leaning over and bending down to bend your back so that your head is as close as possible to your knees, roll up your abdomen like a flat curl, and pay attention to the peak contraction at the lowest point â–¼
ã€Sitting device push chest】
The wrong way is to push the head and shoulders forward by the inertia of pushing forward, so that the scapula can not be locked, which is not only ineffective but the shoulders will be sore â–¼
Correctly demonstrate that the back is close to the backrest, the shoulder blades are tightened backwards and fixed, and the shoulder and back remain unchanged when doing chest push â–¼
ã€Barbell hip bridge】
The wrong way to keep your head up is not straight with the upper body. In addition, the height of the buttocks to the apex is not enough, which causes insufficient stimulation of the buttocks â–¼
Correctly demonstrate that the head is always in a straight line with the upper body regardless of whether it is up or down. To fully stimulate the buttocks muscles, the position of the apex should be slightly higher â–¼
ã€Draft】
The wrong way to raise the head and cause pressure on the neck, the most important thing is that when the barbell is lowered, move forward away from the knee, this is a big tab
Correctly demonstrate the chest straightening, the shoulder blades tighten, the head and the upper body maintain a line, the barbell is always in the vertical direction when lowering and pulling up, usually as close as possible to the knee â–¼
ã€Rally pull down】
Wrong practice 1 When pulling down at a high position, the body shakes back and forth â–¼
Mistake 2 The body leans too far back, and the back is always in an overstretched state â–¼
Correctly demonstrate that as the lever pulls down and returns, the upper body moves slightly, don't shrug, don't bow or look up â–¼
ã€Sitting Dumbbell Press】
The wrong way to put the dumbbell down, the arm and the arm stop at 90 degrees, the integrity of the movement is not enough, and the dumbbells cannot touch together at the apex â–¼
It is enough to accurately demonstrate the up and down amplitude of the entire movement. When the dumbbell is at the apex, the two arms are Y-shaped, and the dumbbell must maintain a distance â–¼
ã€Weight-bearing steps】
Wrong practice The whole body is always in a bent state, and there is no moment to stand upright, the body tends to lean forward when the arrow moves â–¼
Do not rush in the correct demonstration. Do the movements at once, squat down and stand upright and straighten your whole body, and keep the upper body upright during the movement, not lean forward â–¼
ã€Hip Bridge】
Wrong practice Feet are too far away from the body, the calves are not perpendicular to the ground, the hips are too wide, and the hips cannot be attached to the ground when they reach the bottom â–¼
Correct demonstration
Keep the calf perpendicular to the ground, fully push up the buttocks, make the upper body, core and thighs straight, but the hips are suspended when lowered, do not stick to the ground
â–¼
ã€Reverse Birds in Rally】
Wrong practice
After careful observation, it is found that the elbow is doing a bending and stretching action, which causes the muscles behind the shoulders to be improperly stimulated, and the arms are fully straightened after the reverse stretching, which is obviously wrong.
â–¼
The arm is always bent during the correct demonstration . Do not shrug your shoulders. Pay attention to tighten the scapula. It is felt that the deltoid muscle is driving the arm movement, not the process of elbow from bending to straightening.
ã€Draping knee bending belly】
The wrong way to bend the knee and raise the leg is not enough, and the abdominal muscles are not fully stimulated â–¼
Correctly demonstrate that knee flexion and leg lift should be as close as possible to the chest, so that it is the real curling belly, and the abdominal muscles can be fully stimulated â–¼
ã€Narrow grip pull-ups】
The wrong approach is the same as Li Chen's previous pull-up, the movement is not enough, the arm has been bent â–¼
Properly demonstrate a complete pull-up, with the arm fully extended when lowered, and then slowly pulled up to the apex â–¼
ã€Loading Russian Swivel】
Wrong practice This action is to practice the abdomen, but look carefully at the following practice, in fact, the arm is rotating left and right, and the abdominal muscles cannot be stimulated at all â–¼
Correctly demonstrate holding a dumbbell piece, keeping the arm posture fixed, and the abdominal muscles driving the upper body to rotate left and right, and the amplitude of the rotation must be sufficient â–¼
ã€Behind the arm flexion and extension】
Incorrect practice, the back is not straightened, the bottom position is a little too low, it will cause pressure on the shoulder, and the arm is slightly bent when it is lifted â–¼
Correctly demonstrate that the upper body is always perpendicular to the ground. When lowered to the low point, the upper arm and the lower arm are at 90 degrees. After supporting the body, the two arms should be straightened â–¼
ã€Instrument curling】
The wrong way does not completely stick the back to the back, and the entire upper body leans forward, causing pressure on the back â–¼
The correct demonstration should be the same as lying on the belly. When doing the exercise, the lower back does not leave the backrest, bending the back to roll up the abdominal muscles, so that the abdomen can be stimulated â–¼
ã€Training stool squatting on one leg】
Wrong practice One- leg squat is a good exercise to exercise the hips. The following method is a bit too large, but it is more stimulating to the front of the thigh, and this posture can also easily cause the pelvis to lean forward
â–¼
Properly demonstrate that the front leg stride distance is moderate. When squatting, the buttocks tend to squat backwards. The upper body always stays upright. This posture can fully stimulate the hips â–¼
After reading these demonstrations, have you been shot?
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