It is said that “no squat, no hips”, some people began to squat deeply, but their buttocks did not tilt, and their legs were thick…
It was said that “flat support reduced their stomachs”, some people began to support flat, and they said they could support for more than 4 minutes, but their stomachs were not small, and their waist ached…
It was said that “belly curling practice waistcoat line”, some people began to curl their stomachs, and they could quickly make dozens of them at a time, but the waistcoat line did not come out, There is something wrong with the lumbar spine and cervical vertebra…
Many times we think it’s just a movement, and it’s good to do the same as the video.
However, you think you do the same thing, but it’s just that you think~looks like the movement is actually much worse.
The muscle exercise sequence and the correct power generation mode are not correct, and the result is completely different.
The following is a list of 10 postures we usually do.
Let’s see if you have been shot! 1.
Down dog [wrong version] waist collapse: beginners are easy to get used to waist collapse.
Because it is difficult to relax, it may make the lumbar spine compressed and unable to stretch.
[Correct practice] The spine, arms and body should be as straight as possible, and form an inverted “V” shape with the lower body.
The center of gravity should be placed on the leg to avoid excessive pressure on the wrist; Tips: Try not to bend your knees.
If you have difficulty, you can lift your heels slightly, stretch your legs each time you exhale, and try to bring your heels closer to the ground.
2.
Plate type [wrong version] waist collapse and hip warping: when beginners just do it, it is easy to exert force on the waist and hips to support the whole body.
If the core muscle group cannot exert force correctly, the lumbar spine will be damaged.
[Correct practice] ① The shoulders should sink, the fingers of both hands should be stretched to the ground, and the arms should be vertical to the ground; ② The abdominal muscles should be tightened, the cervical spine, back, waist, buttocks and legs should be in a straight line, the heels should be pushed back, the head should be extended straight ahead, the eyes should be on the ground, and the breath should be stable.
Tips: Shaking is a normal phenomenon, indicating that the ability of the core muscle group is still weak.
More practice will improve it.
3.
Crescent [wrong version] Knee over tiptoe: If you want to keep the crotch close to the ground too much, it is easy for the knee to exceed the tiptoe, which will put great pressure on the knee joint.
[Correct practice] ① Kneel and stand with toes backward.
Take a step forward with the right foot to make the lower leg perpendicular to the ground; ② Lean forward, put your hands on both sides of your right foot, and touch the ground with your palms or fingertips.
Slightly slide the left leg back and lower the hip; ③ As you inhale, lift your arms up from the front with the palms facing forward.
Close your hips and bend your spine back to make the back of your body look like a crescent moon.
Keep your neck back, keep breathing for several groups, and switch to the other side.
Tips: Keep the lower leg perpendicular to the ground, and the knee should not exceed the toe.
It is applicable in all similar knee bending postures.
4.
Tree pose [comparison picture]: the top of the foot, the knee, and the center of gravity deviation: try to step on the foot at the root of the thigh to avoid knee injury [correct practice] ① stand in mountain pose, with both hands in front of the chest, and keep the pelvis at the same level.
One foot is slightly off the ground, and the center of gravity is transferred to the other foot to maintain the stability of the hip; ② The thigh muscles of the supporting foot should be tightened, and the other foot should step on the inner side of the thigh root to maintain stability by the interaction of the two forces.
Keep your arms behind your ears.
Tips: ① If you can’t step on the root of the thigh, you can step on the inside of the calf, avoiding the knee; ② If the center of gravity is unstable, you can focus on a fixed point in front of you, which can help you maintain balance, or temporarily keep your hands in front of your chest, and then lift them above your head.
5.
The upper dog posture [wrong version] elbow joint is excessively stretched and shrugged: the upper dog posture is that all the strength of the whole body is supported by the feet and hands.
If the elbow joint is excessively extended, it will cause excessive pressure on the elbow joint, which is not conducive to maintaining stability and joint health.
[Correct practice] 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 both arms, lift the thigh off the ground, lift the upper body as high as possible, tilt the head back, and look at the ceiling.
Tips: ① The arms are vertical to the ground and extend in a controlled manner.
If the over-extension is found when fully extending (more than 180 °), you can bend slightly inward and sink your shoulders, do not squeeze the ribs with your arms; ② The hips, knees and calves should be tightened.
6.
Shoulder inverted stand [contrast picture] The chest, waist, hips and legs are not in a straight line, and the elbow is extended outward: Shoulder inverted stand is known as the “mother of yoga postures”, and the balance and stability of the body can be maintained only when it is in a straight line from shoulder to foot, while the elbow is not conducive to providing strong support for the body.
[Correct practice] ① Lie on the ground with your feet together, straighten your arms and press your shoulders down.
Exhale, bend the knee towards the chest, lift the waist and hips, support the hips with both hands and lift the upper body to maintain normal breathing; ② Continue to lift your hips and thighs, and 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.
Tighten the hips to make the lumbar spine and tailbone adduct, and straighten the feet to the ceiling.
Hold for 2-5 minutes.
Tips: Press the back tightly from the fingers to the palms of the hands, adduct the elbow joint as much as possible to provide stable support, and lean the upper arms towards each other as much as possible.
7.
Dancing King [wrong version] pelvic roll: pelvic roll is not only conducive to the balance and stability of posture, but also unable to achieve effective stretching.
[Correct practice] ① Stand in mountain style with the left arm extended forward.
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 Try to make the right thigh parallel to the ground, the lower leg perpendicular to the ground, form an arch behind, tighten the left leg muscles, and lift the knee up.
Keep breathing evenly and deeply.
Tips: ① Keep both hip joints in a horizontal line, and extend the left arm to shoulder level; ② If you can’t do it, you can keep your left calf perpendicular to the ground and stretch your thigh as far as possible.
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