Probably most people have such doubts, why the same movement, the feeling and effect that others say is so much better than their own, perhaps it is closely related to the movement itself, not everyone is born with the ability to quickly master the correct movement Ability, so we must strive for perfection to avoid potential harm and waste time doing unnecessary training. If you follow the video to work out, or “steal” the movements learned from gym trainers, there may be several common misunderstandings in these movements. What are some of them?
1. Biceps curl
Target muscles: biceps
Problem: arms away from both sides of the body
This is a common mistake in most biceps movements. When you perform a curl, in order to increase the weight as much as possible, when lifting, often make the biceps deviate from both sides of the body. At this time, the deltoid anterior beam will also participate, making a biceps The single-joint movement of the muscle becomes a multi-joint movement of the shoulder and biceps. In addition, when your elbow joint is far away from your body, your hands and bars will eventually form a “rest” point at the peak position, which should maximize the contraction of the biceps and relax, which is not good for maximizing stimulation.
Modification: Keep and lock your elbows at your sides. Whether you do standing curls, sitting curls, or even rope curls, it’s the same (except for priest stool curls), hands and barbells The position above the shoulder means that your biceps has not reached the optimal contraction state.
2. Rope clip chest (rope cross)
Target muscles: chest
The problem: the misunderstanding of pushing and clamping
This is a single-joint exercise of the pectoralis major muscle, but the trainer is often made into a rope push to push the chest. What is the difference between the chest clamping and the chest pushing? You can observe through the elbow joint: If you keep repeating straight and bending in this movement, it is similar to a bench press, with the triceps participating in the exercise. That will make this movement a multi-joint movement. Although this is not necessarily a big problem, most people choose ropes and must do exercises for isolated chests. If you want to do chest pushes, you can choose dumbbells or barbells. That’s not the case. Can more weight be used?
Modification: The arm is bent about 135 degrees and locked and kept during the whole movement. You might as well observe your elbow in the mirror. You must keep it in the same position from the beginning to the end.
3. Bend over dumbbell arm flexion and extension
Target muscles: triceps
Problem: The boom is tilted to the ground
The same is an isolated action, which is very common in training, is it important? Not necessarily, it will only shorten the range of motion of the triceps brachii muscle, and may also compensate for the borrowing force, but this form cannot better train the target muscles. I believe it is not the purpose of your training.
Modification: The forearm is parallel to the ground, and the elbow joint is locked during the entire training. If you cannot maintain it, the weight may be too heavy. Reduce the weight. Bottom: The forearm and the forearm are at an angle of 90 degrees, the forearm is perpendicular to the ground, and the top: the forearm is parallel to the forearm, and the weight is controlled to drop slowly during the fall process.
4.Dumbbell shrug
Target muscle: trapezius
Problem: Rolling shoulder
This kind of mistake is usually a kind of negative communication. If you see others doing this, you do the same. Maybe you think that this way of shrugging your shoulders can more thoroughly exercise the upper side of your trapezius muscles. In fact, it is not. The method is not only much less irritating, but it even puts extra pressure on your cervical spine.
Modification: The simple and effective way is to shrug your shoulders straight up and down, try not to stretch your head and neck forward, keep your arms straight and droop naturally, focus on the trapezius muscles, and never look down at the ground. This is the point. GM is in any shrug, whether it is a barbell or dumbbell.
5. Leg lifts
Target muscles: thighs, buttocks
The problem: the hips are far away from the backrest
It’s hard to keep your hips close to the backrest, right? Sometimes it is even an unconscious mistake, because when the thigh is as close to the body as possible, it will be easy to naturally lift the buttocks away from the backrest, which will increase the risk of your lumbar intervertebral disc injury.
Modification: First, control the speed of descent, minimize the dustpan to your spine, and second, pay attention to the point where the hips begin to move during the descent, and don’t sacrifice your spine health in an attempt to increase the range of movement (ROM).
6. Sitting in a high position and pull down
Target muscle: Latissimus dorsi
Problem: Sway back and forth
Borrowing the strength of the waist during the pull-down process, although the swing helps to generate momentum and allows you to lift more weight, but it also increases the risk of injury.
Modification: In every effort to maintain an upright position, lean forward or backward no more than about 10 degrees, and make the muscles more stimulated by the action. You might as well try more training techniques to give greater and deeper muscle stimulation.
7. Lean over
Target muscles: according to different movements, different muscle groups
Problems: Humpback, round shoulders
Leaning is very common in training exercises, deadlifts, leaning over rowing, leaning sideways, etc. For most people, the leaning posture is more difficult to do correctly, but it is easier to maintain once done correctly. The focus is on the back. The problem of round shoulders and kyphosis can easily increase the risk of intervertebral discs, especially when increasing weight.
Modification: Keep your head, neck, back, and hips in the same plane, and keep your chest tall. If you have wooden sticks or PVC pipes, you can use the following picture as a correction method.
8. Shoulder internal and external rotation
Target muscles: Rotator cuff, usually as a warm-up
Problem: swing the dumbbell
I often see people in the gym wave this dumbbell to warm up. Although this exercise is an effective way to activate the supraspinatus, infraspinatus, teres minor and subscapularis, swinging a pair of dumbbells is not effective.
Modification: To train your rotation muscles, the pulling force must penetrate your body. When you stand and use dumbbells, the gravity is vertical downwards, so adjust to a pulley rope, keep the elbow joint at 90 degrees, and the rope height is parallel to the small Arm-elbow joint, or use elastic band, etc. During training, keep your elbows close to your body, light weight, and do it frequently. Of course, dumbbells can also be done, but you need to lie on your side on a bench instead of standing.
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