Squats are included! Experts tell you the 5 most vulnerable movements to retrain

It is popular for modern people to do heavy training. If you want to develop a good figure and large muscles, Lin Shenghui, an orthopedic doctor who specializes in the treatment of sports injuries at the Tainan Qimei Medical Center, pointed out that the chance of injury after practicing the head will also increase, especially because most people like to practice the upper body, which has a fast and obvious effect, so the chance of injury to the upper body is also greater than that of the lower body.

Muscle damage is most likely to occur when performing "recovery".

Lin Shenghui said that the most susceptible time for retraining is "recovery". Usually, the training will be the most difficult to train until the final stage. At the end, the lengthened or contracted muscle fiber suddenly relaxes, and the gravity of the equipment will easily damage the muscles. If you are a little older, it is recommended to use TRX (suspension) or elastic snail to reduce the impact of the movement on the muscles and avoid injury.

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And if the training is too strong, it is easy to get hurt. He said that training is actually to stimulate muscle astral cells to make the muscle longer. However, if the tear is too severe, the muscle will be scab-like and has poor elasticity. How to control the two is just right? If you practice until you don’t practice it over, it is the key point that should be mastered.

He pointed out that many people have not noticed the harm of heavy training on the wrist. Compared with waist, knees, etc., the wrist has a lower bearing capacity, so you must use protective gear.

He said that common severe training items that are prone to injury include:

Hard

Commonly injured parts: lumbar spine, knee cushion, wrist

Why are you prone to injury: Hard cushion is the most susceptible action in the gym because it is the most convenient to work, and people are prone to compare with each other. If you want to put it heavier and show your training results, it is often because the waist and knees are damaged because the waist is too heavy.

Do not get hurt like this: only when you can, especially when you are at the last heaviest training, pay special attention when you return to avoid letting go and burying your muscles.

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Commonly known injured parts: lumbar spine, knee, wrist, why are you prone to injury: Compared with hardened ones, the degree of injury is more severe than hardened ones, because the hardened ones not only need to lift the horn, but also throw it out and then push it to the head. According to calculations, the thrown axis is 20 cm away from the spine and will bring 6 times the pressure to the lumbar spine. For example, if you reach 100 kg, the pressure of the lumbar spine is 600 kg. The farther the distance is, the greater the number of times. Often, if you move in a wrong position, the lumbar spine will be damaged. In addition, too heavy lifting can also cause knee wear and wrist damage.

Do this without any harm: special attention should be paid to the posture, the smaller the distance between you and your body, the better, and at the same time, you should also do what you can.

Breast expansion (butterfly machine in the gym)

Commonly affected parts: shoulder-length lip

Why are you prone to injury: Generally, using fitness equipment is more likely to be used to exercise with bare hands, and it is less likely to be injured. The main reason is that the fitness equipment has a certain amount of bracelets, which is safe to do as you do. However, for the butterfly machine for the chest muscles, different starting points should be set for different figures. People with thick breasts will start points ahead, and the back will be a little behind. However, some people will neglect to set settings. Usually, they are not easily injured during the operation. When they have to go back, the machine will be loosened and will cause lip damage. The shoulders will be painful next time they need to perform extreme angle movements. Baseball player Wang Jianmin is injured in the lip of his shoulder.

Do this without injury: pay special attention to the reversal movements, and the muscles should be tightened and slowly recovered.

Stretching and chest pushing

Commonly affected areas: dorsal stretching muscles, deltoid muscles (shoulder), triangular muscles (outer side of the upper arm)

Why are you prone to injury: The same as hard and straightening, usually the weight is the largest in the final training. When you need to recover, the muscles relax, causing damage.

Do not be hurt like this: it is also within your ability. Pay special attention to the actions during retrieval to avoid relaxation all at once.

Squat

Commonly affected parts: waist, knees

Why are you prone to injury: It is a very popular training posture nowadays, but many people make mistakes. Originally, they should be training the gluteus muscles, but the knees and waist are damaged because of the different postures, but the gluteus muscles are not trained.

Do not get hurt like this: The doctor said that the squat posture is right. Different parties have different opinions. If it is a more difficult position, do not overly hurt the first knee, straighten the back and tuck the butt, and straighten the forward with both hands. Feel the center of gravity in front. When squatting, try not to use the knee, but use the strength of the central muscle to move the butt.