In the gym can be a safer one of exercise, but wrong fitness movement will also increase your risk of injury, while doing some strength training of the action will let you in a vulnerable state, but this is not to say that keep you away from strength training, do not do the barbell squat, pull hard.
Knowing when you're at risk, and how to avoid putting yourself in an injury-prone environment, is the first step in assessing your fitness mastery. After all, keeping fit is one of the goals of exercise. Before you start exercising, take a moment to check it outThese tips will help you stay healthy and fit, help you prevent injuries, teach you the right, safe moves, and know how to adjust your intensity once you get used to your workout routine.
There are two kinds of fitness injuries. One is"Acute injuries"The other is"Chronic strain".What is an acute injury?Dumbbell on the toe, for example, although the probability of this happening is very low, but in case you meet a rash novice, so we still need to pay attention.What is an acute injury?Like when you're doing a dumbbell overhead press and your shoulder is uncomfortable. You hurt your elbow when you bench press; When you finish a set of squats or hard pulls, feel like you're getting more work out of your lower back than your legs.
The pain may start out as mild, and you may think it's no big deal, but over time the symptoms become more severe (such as a strain, sprain, or tendinitis).Most strength-training injuries are the result of overtraining or technical mistakes, and they accumulate over time. So it's important to pay attention to these minor aches and pains.
Strain is preventable, and when your body feels discomfort or mild pain, it's your body's warning signal. You shouldn't ignore it and need to understand what the signal is telling you so you can better address the problem in the first place. You can also consult a professional fitness trainer to learn the details of movement changes that can help you avoid pain.Do not do complex, intensive weight training before mastering the basics.
This paper mainly discusses four kinds of common fitness movements, explains in detail what common injuries and illnesses these movements will bring, and understands the causes, so as to help people better, more healthy and scientific to participate in fitness.
A movement dominated by knee flexion and extension (e.g., squats)An action characterized by the extension of the hip joint, eg a hard pull.A "push" movement in which the hand is pushed away from the body (e.g., bench press)A "pull" movement that focuses on pulling the hand closer to the body (e.g., pull-up)First, to knee flexion and extension of the main action
Action type:Such as squats, steps and lunges
Frequently asked questions:Knee pain (especially around the kneecap), low back pain
Causes:Knee joint is used undeserved, gluteus maximus muscle strength is insufficient, ankle is not agile
Knee pain:Some people squatThe knee pinches inward(also known as eversion of the knee.) the pinch of the knee in the squat can damage the knee joint, especially the patellar tendon. It's not all the knee's fault. Your glutes are weak. When yourThe gluteus maximus doesn't have enough strengthWhen you're trying to bear a load, your knees can't help but push themselves inward to help you lift the load. Let's say you're working on a personal maximum load. This can happen occasionally, but should never happen again. Although weightlifters push themselves to the limit with their knees tucked in, this is actually a technique they pursue to the limit. Ordinary bodybuilders can't compare with it. They are professionalIt is not recommended to clip the knee in the ordinary training.
Low back pain:Appear in a weight squatLack of gluteus maximus strengthWhen, the torso will be too barbell pressure forward. There's another caseAnkle stiffness(if you lean forward in a squat, check to see if your heels can touch the ground. If you can't touch the ground, the main reason for leaning forward is your ankle.)
How to improve?
(1)Work your butt muscles. Strong gluteus muscles allow you to move your knees more steadily without having to pinch your knees(keep your knees to your toes when doing the squat). To enhance hip strength, you can add hip bridge to your workout.
(2)If you're doing a barbell squat, to prevent leaning forward and putting too much pressure on your lower back, use the high bar position and place the bar over the trapezius. This will help people with weak torques stabilize their upper body better.
(3)If you can't keep your heels on the ground, it's recommended that you use foam rollers, stretch your calves, do some flexibility exercises on your ankles, or place a small barbell piece over your heel before you squat.
(4)Before you master the squat, work out with the goblet squat, which makes it easier to squat, reduces your knee sway or lean forward, and you can use dumbbells or kettlebells to add weight.
Second, with the hip hip extension primarily movement
Action type:Such as hard pull, hip push, and hip bridge
Frequently asked questions:Spinal pain
Spinal pain:Many people's hips are so low that they look like they're doing both squats and hard pulls, or they're so high that they have to arch their backs in order to lift the barbell. Many people also have a rounded or overly arched back, which puts the spine in an injury-prone environment.
(1)Maintain a neutral spine throughout the process (the natural physiological curves of the waist, back, shoulders and neck). Whether at work or in fitness training, maintaining a neutral spine will keep your back and waist healthy.
(2)To do this, use as much of your hips as possible and as little of your front thigh muscles as possible. Use your hips to dominate the hard pull, pushing your hips as far back as possible while maintaining balance.
(3)Place a straight stick (such as a broom stick) on your back, keeping it straight and in contact with the three points on your body (the back of your head, shoulder and tailbone), and then hold the back of your head, shoulder and tailbone against the stick throughout the hard pull.
(4)During the hard pull, as you squat to lower your center of gravity, the barbell bars touch or almost touch the thigh bone. Make sure your center of gravity is as close to the center of your body as possible. This will help keep the barbell level closer to your body throughout the hard pull.
(5)If the current weight is hard to pull with a standard motion, there is no need to start from the ground. You can place the barbell on a box or squat rack, which will slowly perfect your movements, avoid distortion, and reduce the range of hard pulls, allowing you to lift more weight. As you get stronger and more skilled, you can trade in lower boxes.
(6)When your movements are limited by your own physical limitations, you can be more flexible by lifting the barbell with something high instead of pulling it all the way.
(7)You can use a small weight to do the front and rear foot posture hard pull. Its advantage is that it has the advantage of a hard pull on one leg, and does not require much balance. When you do a hard pull of a cross stand, the back legs are mainly used as a support point, making it easier for your body to maintain balance.
Three, to push the hand away from the body of the main "push" movement
Action type:Such as bench press, push-ups, shoulder push and so on
Frequently asked questions:Pain or discomfort in the shoulder, elbow, or wrist
Causes:The wrists, elbows and shoulders are not in the right position
Shoulder, elbow, wrist pain:When doing bench press and shoulder push, the wrist, elbow and shoulder are not properly placed, which can cause shoulder joint instability, wrist bending, and prone to injury. Bench press, shoulder press, etc. without professional instruction or supervision can easily turn exercise into a way to hurt yourself, especially if the amount of exercise increases the likelihood of injury.
(1)What you can do is correct your posture, from your wrists to your torso. To keep your wrists in normal condition, you need to start learning how to hold the barbell properly. At this point, it must be said that most people's "natural" movements, such as holding a club, are actually wrong when working out.
(2)So how to hold the club correctly? Instead of holding it with your fingers, place the base of your palm on the pole. The correct grip position allows the wrist to remain neutral, allows the forearm to bear more weight, allows you to push more weight, and is less prone to injury.
(3)If you're prone to shoulder injuries while bench pressing, check to see if you're squeezing between your shoulder blades. Also, once you've got the pole in your hands, hold your elbows in (like a cane) and turn them around at an Angle of about 45°. You need someone to assist you when you lift the bar, because your arm and shoulder joint are in an unstable state when you lift the bar, so it is easy to get injured when a person is lifting the bar. As for other moves, do push-ups with tight abs, tight shoulder blades, neutral wrists, no lower elbows than shoulders, and avoid acromion impacts.
Four, to pull the hand close to the body based on the "pull" movement
Action type:Such as rowing, pull-ups, biceps and so on
Frequently asked questions:Shoulder, wrist, elbow, etc.
Causes:Not controlling the centrifugal part of the action
Shoulder, elbow, wrist discomfort:Many people put their bodies in a vulnerable environment because they don't have good control of the pull-up phase. If you're doing a pull-up while your body is falling free from the top, then your shoulder pain may be caused by this. Because gravity plus acceleration in a free fall can tear shoulder blades, shoulders, elbows and wrist joints, once or twice is fine, but over time the injury builds up. The same is true for bicep bends, rowing, and other "pull" moves.
(1)Start with lighter weights. If you can't control the weight, you're hurting yourself. Generally speaking, if you can't hold the weight for 2-3 seconds during the descent, then the weight may be too heavy for you, and you need to lose weight or leverage. For example, when doing pull-ups, you can use your feet to use elastic bands to lend strength, or use pull-ups to lend strength to the machine at the gym. Do arm lifts to reduce weight, or dumbbell arm lifts with the other hand as you lower them.
(2)It's important to know the details of the movement so that we can turn the disadvantages into advantages and prevent you from getting hurt.The details vary with centrifugal contraction.For example, when I'm doing a pull-up, I spend 0.5 to 1 second doing a pull-up (pulling the body up), and then another 1 to 3 seconds controlling the drop (lowering the body down). It can be used for almost any kind of "pull" and the benefits go beyond injury prevention.Studies have shown that controlling centrifugal contractions in the lower part of the action gives you more benefits and helps you build muscle .
(3)Every time you do this, pretend you have a candle under your foot and don't let the flame go out. This naturally tightens your body as you descend to maintain a steady rate of descent.
(4)While pull-ups are a great free hand back workout, back training doesn't have to be free hand. You can do supine rowing by relying on your body weight, by adjusting the Angle of your body to the ground, the distance of your feet, the height, the weight, to adjust the difficulty.
(5)If you've experienced pain or discomfort in your elbow before, try switching to the back or middle grip (palm to palm grip) when you're doing "pull". As the grip changes, so does the Angle of the arm, and the pressure on the shoulders changes, the elbows become more comfortable.
The above are 4 kinds of common fitness moves, some ways to prevent injury, I hope to help you!
Reference: (1) higbie e j, cureton k j, warren iii g l, et al. Effects of concentric and eccentric training on muscle strength, cross – sectional area, and neural activation [j]. Journal of applied physiology. 1996, 81 (5) : 2173-2181.