"In order to lose weight, I do exercises with Teacher OO every day!" Recently, Chinese people have paid more and more attention to their own body shape and health, so there has been a craze of home exercise teaching videos on the Internet, and some even combine popular music to do various cardio-pulmonary exercises. Oxygen allows people to have fun while losing weight, which is very gratifying. However , some training movements hide some operation essentials, which are actually not so friendly to novices. Here are three movements in particular. Be sure to read the public instructions carefully before operating.
The push-up is one of the most common and familiar freehand training movements. You may have been exposed to it in physical education classes in elementary schools. How come it is on the list? Push-ups are an action that puts a lot of stress on the shoulders and arms. If the arms touching the ground are not vertical and the shoulders are externally rotated too much, it is very likely to injure the wrists and shoulders. If the core is not tight enough, the lower body will not be able to hang down, which will affect the spine . Therefore, novices may make wrong postures without realizing it without the observation of others. If you really want to try push-ups, you must first find a professional coach or sports practitioner to confirm whether the posture is correct, and then practice at home.
Sit-ups and push-ups are two of the best. We have been exposed to them since we were very young. How come they are also on the list? What many people don’t know is that the sit-up posture of bending the knees and holding the head may cause burden on the lumbar spine. After doing it for a long time, the abdominal muscles may not be trained, and the waist will finish class first. In a correct sit-up, the waist is pressed against the ground the entire time, so the stroke is very short. If you see someone doing short-stroke sit-ups at the gym, don't laugh because they are right.
Vertical jump, interactive squat jump, frog jump and various "knee jumps"
"I'm very familiar with cross squat jumps and frog jumps. I was often punished by the dean of students when I was in junior high school." I know you are familiar with them, but you may not do them right. Any movement related to "jumping" is a burden on the knees. If you jump violently and continuously, the impact of falling is likely to injure the cruciate ligament and ankle. Therefore, it is not recommended for novices to practice without the guidance of others (unless you are being physically punished by your wife, then that is a different matter). But if you really want to train your lower body at home but don’t dare to try jumping movements, I really recommend using squats instead. As long as the squat is done slowly enough during the descent process (count silently to three times), the burden on the knees is actually very small. You can also try single-leg split squats to increase training intensity and cardiopulmonary function.
Is it okay to skip rope? Yes, because there is no knee bending movement in skipping, which puts less stress on the knees. As long as there is enough space, jumping rope is indeed a good choice to improve your cardio training. After reading the above explanation, have you found that you happen to have the above-mentioned wrong posture or knee pain? If so, quickly find a professional coach to guide the movements, so as not to worsen the injuries caused by exercise!