Efficiency is one of the most important elements of everyone now, and everything is fast, accurate, and ambiguous! Efficiency can also be interpreted as a lazy way on the right track.
In the field of fitness, if you use fast, accurate, and ambiguous to describe efficiency, then the standard must be the first, and you must consider your personal ability. Fitness methods that are too aggressive are often accompanied by excessive body consumption, and the cost is difficult to estimate.
In the absence of professional coaching, blindly adding weight to your training, means that you may be only a little bit away from the injury.
However, under the general trend, everyone is desperately pursuing the so-called efficiency for the legendary vest line, strong shoulders, and big breasts, but in the end it hurts their body.
Especially when it comes to the training of the waist, many training actions require that the waist and back continue to exert force when the movement is completed, so that the trunk is kept straight.
If you do these exercises, the action can not reach the absolute standard, but also to improve the so-called "efficiency" - add weight, and insist on persistence. The muscles of the waist and even the spine may be damaged to varying degrees.
Hard pull
Narcissism must not
Turning your head to look at the mirror during the deadlift process and observing your movements may cause the spine to twist. It may be injured under load.
over confidence
The load is too large, the number of times is too much, and the movement is deformed when it is exhausted.
solution
When doing the deadlift, the head is kept neutral, and the chin is slightly closed. Each time the deadlift is done, the shoulder blade is inwardly closed, and the spine is not bent as much as possible. Can be protected with a belt.
Choose a training day to test your own deadlift's single limit load. In the future training, you can try to use 75% of the single limit load and do 12 X 5 sets.
Dumbbell/barbell push shoulder
The weight is too large, too many times, and the movement is deformed when it is exhausted.
The thoracic vertebrae are posterior and the lumbar curvature is too large.
solution
Use alternating shoulders instead of arms to push shoulders or barbells at the same time.
In addition to the shoulders, the abdomen should also participate in the force to avoid the thoracic spine.
Plank
Collapsed and hard
solution
Sucking the abdomen, the abdomen exerts force, the navel is slightly higher than the thoracic vertebra 1cm (although not the standard of Plank - the body is completely flat, but it is better than the waist and does not know that it hurts the waist).
Once you have a feeling of low back pain, stop immediately
When completing the above three training actions, if you are eager to increase the amount and gain weight, it will cause damage to the waist.
If it is the muscles of the injured waist, you can use the following two methods to relieve the pain.
Massage with a tennis ball or a peanut ball: Place the tennis ball under your body and massage back and forth at the position of the erector spinae and the lumbar muscles to relax the tight waist muscles.
When you sleep, face up and put a pillow under your knee to relax your waist muscles.
The old waist, especially the spine, is too worthwhile if you suffer a waist injury due to excessive force during training.
No matter what training you do, you must do your best. The efficiency of fitness is not reflected in the speed, accuracy, and ambiguity. You must pay attention to the accuracy of the action and cooperate with the scientific training plan.
If you have to train the vest line and the mermaid line in a short time, first ask your "waist" to agree?
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