Heard that “no squat, no hips”, someone began to squat, the result is no hips, legs thick Heard that “flat support to reduce the stomach”, someone started flat support, also said that can support more than 4 minutes, the result is not small stomach, low back pain I heard that “roll abdomen to practice vest line”, someone began to roll abdomen, and can quickly do dozens of, the result vest line did not come out, lumbar and cervical problems Most of the time, we think it’s just a movement, and it’s good to do the same as in the video
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However, you think you’re doing the same thing
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In fact, it’s just that you think the movement is almost the same, but it’s actually much worse
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The sequence of muscle exercises and the correct power mode are not correct, and the results are completely different
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Here’s a list of 10 postures we usually do to see if you’ve been shot! 1
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Dog down [wrong version] waist collapse: beginners are easy to get used to waist collapse, because it is difficult to relax, so it may make the lumbar vertebrae compressed and unable to stretch
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[correct practice] the spine, arms and body should be in a straight line as far as possible, and form an inverted “V” shape with the lower body
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The center of gravity should be on the legs to avoid too much pressure on the wrists; tips: try not to bend the knees, if you have difficulties, you can slightly raise the heels, stretch the legs every time you exhale, and try to make the heels closer to the ground
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2
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Plate type [wrong version] waist collapse and hip warping: when beginners first do it, it’s easy for them to exert force on the waist and hip to support the whole body
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If they can’t make the core muscle group exert force correctly, they will damage the lumbar spine
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[correct practice] ① sink your shoulders, open your hands and fingers, and support to the ground forcefully, keeping your arms perpendicular to the ground; ② tighten your abdominal muscles, keep your cervical spine, back, waist, buttocks and legs in a straight line, push your heels back, extend your head straight ahead, look at the ground with your eyes, and keep a steady breath
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Tips: shaking is a normal phenomenon, which indicates that the ability of the core muscle group is still relatively weak
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More practice will improve it
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3
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Crescent [wrong version] knee over toe: if you want to make the crotch close to the ground excessively, it is easy for the knee to exceed the toe, which will put great pressure on the knee joint
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(1) kneel and stand with your toes back
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Step forward with your right foot so that your lower leg is perpendicular to the ground
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2
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Lean forward with your hands on both sides of your right foot and touch the ground with your palms or fingertips
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Slide the left leg back slightly and lower the hip; 3
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When breathing in, lift the arms from the front and palm forward
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Close your hips and bend your spine back to make the back of your body look like a crescent moon
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Turn your neck back, keep breathing for several groups, and change sides
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Tips: keep the lower leg vertical to the ground, and the knee should not exceed the toe
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It can be used in all similar knee flexion postures
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4
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Tree style [contrast picture] knee on top of foot and center of gravity deviation: try to step on the foot at the root of thigh to avoid knee injury [correct practice] ① stand in mountain style with hands folded in front of chest to keep pelvis on the same level
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One foot slightly off the ground, the center of gravity will be transferred to the other foot, to maintain the stability of the hip; ② support foot thigh muscle tightening, the other foot on the inside of the thigh root, by the interaction of two forces to maintain stability
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Keep your arms behind your ears
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Tips: ① if you can’t step on the thigh root, you can step on the inside of the calf to avoid the knee; ② if the center of gravity is not stable, you can focus on a fixed point in front of you, which can help you keep your balance, or temporarily keep your hands in the chest position, and then raise your head
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5
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Upper dog [wrong version] excessive elbow straightening and shoulder shrugging: upper dog’s whole body strength depends on the feet and hands
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If the elbow joint is extended excessively, it will cause excessive pressure on the elbow joint, which is not conducive to maintaining stability and joint health
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[correct method] ① lie prone on the ground, with feet 20-25 cm apart, knees straight, hands on the ground on both sides of the ribs, fingers forward; ② inhale, lift the head and upper body off the ground, consciously force the muscles of the arms, lift the thighs off the ground, lift the upper body as high as possible, head backward, eyes toward the ceiling
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Tips: ① the arms should be vertical to the ground and extended in a controlled way
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If there is over extension (more than 180 degrees) during full extension, the arms can be slightly bent in and the shoulders can sink
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Don’t use the arms to squeeze the ribs; ② the hips, knees and calves should be tightened
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6
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Shoulder handstand [contrast picture] chest, waist, buttocks and legs are not in a straight line, elbow expansion: shoulder handstand is known as the “mother of Yoga Postures”, from shoulder to foot in a straight line can maintain the balance and stability of the body, elbow expansion is not conducive to provide strong support for the body
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[correct practice] 1
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Lie on the ground with your feet together, arms straight, and shoulders down
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Exhale, bend your knees toward your chest, lift your waist and buttocks, support your hips with both hands, lift your upper body, and keep breathing normally; ② continue to lift your hips and thighs, support your back with your hands, so that your body is perpendicular to the ground from shoulder to knee, and your chin touches your sternum
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Tighten the hips so that the lumbar spine and tailbone adduction, feet straight to the ceiling
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Hold for 2-5 minutes
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Tips: press your back tightly from your fingers to your palms, retract your elbows as far as possible to provide stable support, and keep your upper arms as close to each other as possible
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7
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Pelvic rollover: pelvic rollover is not conducive to the balance and stability of the posture, nor can it achieve effective stretching
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[correct method] 1
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Stand in mountain style with left arm extended forward
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Bend the right knee, lift the right foot, grasp the inside of the right foot or ankle with the right hand, and stretch the right leg backward and upward; ② make the right thigh parallel to the ground as far as possible, the lower leg vertical to the ground, form a bow behind, tighten the left leg muscle, and lift the knee up
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Keep breathing evenly and deeply
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Tips: ① keep both hips in a horizontal line, and extend the left arm at shoulder level; ② if not, keep the left leg vertical to the ground and stretch the thigh upward as far as possible
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Do the wrong action, not only will not shape, but also cause certain harm to the body, so, when you do it at home, you must pay attention to the above mentioned problems.
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