Fitness misunderstandings: Don’t keep your arms too far apart when doing push-ups

1. Push-ups with arms too far apart

Doing so will not only have a poor exercise effect, but will also cause stress injuries to the shoulder. The correct form for push-ups is to keep your wrists directly under your shoulders.

2. Stand and bend over to reach your toes

Many people like to bend over and reach their toes, believing that this can effectively stretch the Achilles tendon. In fact, this exercise method will cause the entire body's gravity to be concentrated on the back, which will cause great pressure on the back and overload the intervertebral discs. You can sit down and bend over to reach your toes, which is relatively safer.

3. The steps of the lunge stretch are too small

This will put greater pressure on the bent knee and tendon muscles, and may even cause arthritis over time. The correct way to do the lunge stretch is to take big steps, and the distance between the front heel and the back knee should be about 60 cm.

4. Lift your hips during side push-ups

Raising your hips will reduce the body's gravity. Many people will unconsciously raise their hips after supporting their bodies, which will reduce the effect of the exercise. The body should be kept in a straight line from head to feet, and always remind yourself not to lift your hips. 20 seconds of correct action is equivalent to more than 1 minute of incorrect action.

5. Doing Too Many Sit-ups

Many people do a lot of sit-ups to reduce belly fat. In fact, the effect of this exercise is not obvious. Doing it too much can easily damage the back muscles. So, don't do too many sit-ups, and be sure to bend your knees.

6. Lean your neck forward when lifting dumbbells

This is actually an unconscious behavior during weight-bearing exercise, but doing this all the time will damage the neck muscles. A clever solution is to consciously stare at a place in front of you and deliberately tighten your chin when exercising, so as to avoid leaning your neck forward.

7. Lifting the dumbbells too high

Don't think that the higher you do the lateral raise, the better the effect. This may not necessarily produce significant training effects, but may damage your shoulder muscles. Studies have shown that when doing a lateral dumbbell raise, you only need to lift the dumbbells to the hips, and the effect is similar to lifting them to the shoulders.

8. Stretch your thighs outwards

It's easier to injure yourself when your knees are bent inward and your feet are facing outward. The correct and relatively safe method is to bend your knees outward and let the sole of your foot apply force to the inner side of the other thigh, so that your two legs are in the shape of the number "4" (as shown in the picture).

9. Dumbbell lift with back tilt

Leaning back can cause your ribs to protrude forward, increasing back stress and possibly injuring your shoulders. Bend your knees slightly as you raise the dumbbells to prevent your back from unconsciously arching back.

Comment: Even for an exercise as simple as push-ups, there are many techniques. It can be seen that if we are not careful when doing sports health care, it is easy to fall into various sports misunderstandings. At the very least, it will affect the effect of exercise, and at worst, sports injuries may occur. So we should pay more attention to it, otherwise it would be bad if the loss outweighs the gain.