Fitness knowledge network

Deadlift

Deadlift can train the erector spinae, hamstrings, and core muscles of the waist. Generally speaking, there are three main reasons why this movement cannot be performed properly.

1. The lower legs are weak and the movements cannot be standardized

2. The back is hunched, the waist is not straight, and the arms and spine bear greater weight.

3. The movement did not cause the spinal muscles to swell, but caused pain.

When the intensity is not low, there are few trainings that do not cause movement deformation and compensation. It is difficult to predict which of so many muscle groups will be exhausted during the movement. If the grip strength is still If you do, you will continue to pull, but the risk of injury will also increase.

Squat

The squat is a more classic movement. This movement requires various squatting methods. Different squatting methods stimulate different muscle groups. This movement is also very dangerous and can stimulate all muscle groups and core muscles of the thighs. Group, if you can't do squats well, you will injure your lumbar spine. When doing squats, you must remember to keep your back straight and protect your knee joints when squatting. These two movements consume more energy and are more difficult to learn. Generally speaking, novices don’t do it.

High-rep squats have an impact on cardiopulmonary willpowerThe accuracy of the movements is a challenge. It is recommended not to use the barbell to do compound movements when you are relatively tired. It will put a great challenge on the shoulders and scapulae. You can take a proper rest after completing the movements, and then Correct the errors in the original movement, so that the quality of the squat movement will be more guaranteed.

Bar Ling Bench Press

This action is also the choice of many fitness trainers. I have to admit that this action puts the wrists and shoulders in an uncomfortable position for a long time, and puts greater pressure on the joints. When doing some difficult movements, it is still difficult to It may be due to exhaustion, so try not to choose a high-weight barbell when you start doing bench presses. The correct way is to slowly increase the weight through gradual training. The grip distance is also very important. Different grips are suitable for Muscle and joint exercises are all different.