Xiao Bian feels that exercise is not the most terrible, because it will help if you move! The terrible thing is to waste time on ineffective and dangerous sports. Promise Xiaobian must not make the following mistakes! First, don't do this kind of exercise behind your head. Explanation: Only those with very good shoulder mobility can keep the spine straight while doing this exercise. Once the action is not correct, it will cause a shoulder strain and even tear the rotator cuff. And if the pull rod hits the back of the neck, it may hurt the cervical vertebrae. The correct way: try to do high-strength training in front of you Safer high-strength training method: Before the high-strength trainer, tilt it back a few degrees, hold the tension bar with both hands, and the distance between the hands is greater than the shoulder width. Pull the tension bar to the chest and pull the shoulder blades back together. Tighten the abdomen to balance the body and avoid using the impulse to move the tension bar up and down. High-tension training exercises the upper back muscles. Second, don't do this dangerous sport Explanation: Lifting heavy objects or barbells behind the head can cause the same problems as high-strength training after head. The correct way: use this more secure barbell training method Safer shoulder training: Keep the barbell or dumbbell in front when lifting the barbell. In a standing position, the barbell is higher than the collarbone and keeps the upper body straight. The training can also be carried out in a sitting position. Sit straight, the spine is naturally bent, and the upper back is close to the back of the chair. Third, do not do lifting exercises at the chin Interpretation: Lifting the barbell under the chin is very wrong, because it will compress the shoulder nerves and hit the shoulders. Correct practice: Try lateral lift instead of vertical lift Safer than vertical lifting: Instead of a vertical lift, use a premise or a lateral lift. Fourth, the knee joint bending should not exceed 90 degrees Interpretation: Exercise on the back, ankle pedals up and down to exercise the quadriceps, tendons and buttocks muscles. The problem is that if the legs are bent too much, the back and knees will be damaged. Correct practice: correct posture when the horizontal and small legs are stretching Safe posture for stretching legs: If you want to practice horizontal and leg stretching, avoid the hips from getting out of the back and bend the knees no more than 90 degrees. 5. Don't do squats on the squat type compound training machine. The crossbar of the training machine has no elasticity and is easily injured. In addition, when using the jaw-type compound training machine to make a kneeling posture, people are used to moving their feet forward, which is more likely to be injured. The correct way: try not to carry heavy squat exercises Safer squat posture: It's best not to carry weight when doing squat exercises, but if you want to keep the shape, adding some weight will increase your exercise intensity. Stand with your feet apart, shoulder width, slow down, and straight back. Move the hip as if you were sitting in a chair. Keep your body center of gravity on your feet and keep your heel on the ground. Kneeling to the knee joint at 90 degrees. Slowly return to the standing position.
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Interpretation: Do squats on the è¹² type compound training machine 
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