Here are the wrong ways of exercise, you need to adjust in accordance with the instructions so as not to harm the body, ensure the effectiveness of the job.practice.
Hip Bridge (Hip Bridge)
Wrong: If you bend your back when performing the hip bridge, you are using the lower back instead of your butt.
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True: Bend knee so that they form a right angle with the floor.Make the pelvis up and ensure that the body forms a straight line from the shoulder to the knee.At the top, tighten the butt as much as possible as possible and abdominal muscles.
Hip Bridge movements.
Alternating side lunges (alternating side)
Wrong: If you tilt too much forward and bend your knees at a sharp corner, your spine and knee will be overloaded.
True: Keep the back flat and do not lift the pelvis, ensuring that the knee bends an angle of about 90 ° when squatting.
Alternating side Lunges
Plank movements (Plank)
Wrong: If your back is not straight when performing the Plank, the exercise will be ineffective and become in vain.
Right: Keep your body on a straight line from the top of the head to the heel, hold the arm at an angle of 90 ° and do not bend.
Plank movement.
Back Squats (Back Squats)
Wrong: If your knees go beyond the toe, you re -ring and place the bar on your neck, transfer weight to the toes, you may be seriously damaged in the neck and fall.
Right: Make sure the weight is kept in line between the feet.Burd's back and not lift the heel from the floor.Hold the thighs parallel to the floor and not squatting too deep.
Back Squats.
Hold the bar properly
Wrong: If the bar is on your neck, it will cause serious injury.
True: Pull the elbow back and tighten the shoulder blades together so that a "bracket" appears through muscle contraction.Place the bar on this bracket as low as possible, as long as you can keep it stable.
Hold the bar properly.
Squat with weights or discs
Wrong: Your shoulders curved forward, so your back is also bent.
True: Pull the shoulder back, and squeeze the shoulder blades together, hold the back straight, the lower back is slightly curved, the right thigh is parallel to the floor when squatting.
Squat with weights or discs.
Deadlift lifting (deadlift)
Wrong: Your legs and arms are not upright, making you at risk of falling and trauma.
True: curved knees, pushing the chest forward, curved the lower back and pulling the pelvis back, holding the foot and the arm perpendicular to the floor.
Deadlift lifting (deadlift)
Step on the podium
Wrong: The more we stand far away from the podium, the more pressure our knees are instead of the muscles in the legs.
Right: Stretching the back and tightening the shoulder blades.Slightly bent back and stand near the bench or podium.The knee must be aligned with the foot.
Step on the podium.
The movement is lifting weights
Wrong: Your knee is bent in a corner of prison, straight back and barber are skewed forward, so the load is uneven and the exercise becomes ineffective.
True: The bar must be approximately the same as your shoulders.Curved back.Bend your knees and move your feet slightly back to your hips.
The movement is lifting the weight.
Lunge movement with dumbbells
False: Your knee is scoliosis aside, ineffective and easy to cause injury.
True: The knee must be in line with the feet and bend at an angle of 90 ° when walking forward.
The movement of the dumbbell.
One -leg Squat movement
Wrong: Your shoulders bent forward so the back is also bent, the squat posture is not low enough.
True: Pull the back shoulder and stand upright, squatting down until the thighs are parallel to the floor.
One -leg Squat movement.
One -handed lifting movements
Wrong: Your head looks up, so your back will be bent.
True: It is important to keep the body forming a straight line from the top of the head to the buttocks.
The gesture lifts a hand.
The weight lift after the head
Wrong: If you hold the dumbbell in the middle part of the handle, the joints will bear the strength instead of muscles.
Right: Hold the dumbbell with both hands with your palms.Keep the shoulder and press the elbow as close to the head as possible.Lift the dumbbell through the head and slowly lower.
The weight lift after the head.
Stand
Wrong: Your feet are half or almost entirely on the platform and not in line with your role.
True: Stand with 1/3 of the feet on the podium so that they are aligned with the shoulders.Lift the heel up as high as possible.Hold for a few seconds, then lower the heel until the heel is under the podium.
Stand lifting heels.
Upper body lifting
Wrong: Your body does not form a straight line and the lower back is strongly bent.
True: Avoid rounding or bending the lower back.Raise the body to the hip and do not bend back when bent down.
The upper body lift.
Are you practicing these movements?Pay attention to adjust if you are doing wrong.