When we first get in touch with fitness, we always make mistakes and ugly actions. Sometimes we even find it difficult to make a seemingly simple action. In fact, the correct fitness posture is not so difficult to master. Today I will tell you a principle that can run through all movements. As long as you remember this principle, basically all your movements will have 90% correct posture.
The principle is: make sure that the head, upper back (middle shoulder blade), and coccyx are in line.
Keeping the upper body straight and tightening allows our body to exert its maximum strength. Below you can see some training action diagrams. No matter the leg movements, back movements, abdominal movements, or chest movements, the correct posture of the head, back, and hips are in a straight line.
To achieve a straight line of head, back and hip, just follow 4 points
1) Take your chin
Many fitness people are easy to ignore this. Basically, all training movements need to tighten the chin, which can protect our cervical spine, because when the strength is not enough, the body naturally uses the neck to exert force.
For example, when many friends do abdominal curling, the abdomen has not felt yet, and the neck is sore first. This is because the chin is not tightened and the strength is used to exert force. For a long time, this will not only achieve the training effect, but also cause the neck Injured.
(The chin is on the right)
2) Straighten the chest
You can recall that none of the training moves need to be chest-lifting. The function of chest stiffening is to straighten the spine and stabilize the upper body, so anything must be done to do chest stiffness.
3) Scapula retracted inward
In addition to the rowing or reverse bird movements involved, it is recommended that you perform other movements to adduct the scapula to further stabilize the upper body. Especially the movement of training the chest is particularly important. If you do n’t know how to adduct the scapula, then imagine that the scapula is sandwiched inwards by a piece of paper.
4) Force on the abdomen
Abdominal exertion is different from abdomen tightening. It seems that abdomen is retracted into the body, and the abdomen exerts different force. You are making you tighten your abdominal muscles and exert force. Tightening the abdominal muscles can straighten your back and avoid straining your waist with improper force. Therefore, all movements must be made with abdominal pressure and tightened.
As long as you do enough to reach 4 points, you can achieve a straight line of the head, back and hips, apply it to all training, in addition to ensuring the safety during training, you will also find that your fitness effect will be greatly improved!
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