These actions are most likely to make people "derail"

We have collected here some basic actions that are most likely to lead to derailment. Just take a look at them and you will know where you are going wrong.

1. Basic hip muscle posture (exercise hip muscles and abductor muscles)

Stand up, stretch your left leg to the left and then return to the starting position. Repeat on the other side.

Off-track pose: The right knee is bent too much, beyond the right foot, and the upper body leans forward too much.

Sequelae: All body weight falls on the knees, the lower back is overstressed, the trapezius muscles are exerted, and the abductor and gluteal muscles are in a resting state.

Corrected version: Try to spread your legs to a certain width, keep your center of gravity stable on your hips, keep your upper body slightly leaning forward, and cooperate with the exercise to avoid injuring your waist.

2. Basic triceps posture (triceps exercise)

Keep your buttocks close to the stool, support your body on the edge of the stool with your hands behind your back, and slide your body down along the edge of the stool.

Derailment style: Place your hands on both sides of the body, with the center of gravity forward, and your arms are too straight when your body slides down.

Sequelae: The wrong position of the hands puts strain on the shoulders and deltoid muscles, replacing the movement of the arms. The forward tilt of the pelvis makes the joints bear weight, which can cause pain and excessive pressure on the waist.

Corrected version: Place your hands behind your hips, squat vertically along the edge of the bench, keep your shoulders and back straight, keep your feet together, and lift your upper body, chest and head straight (thighs are basically parallel to the ground).

3. Basic shoulder posture (shoulder exercise)

Sit up straight, hold a dumbbell in each hand, and slowly lift them up to your chest at the same time. Fall, repeatedly.

Off-track pose: The lumbar spine is bent and the body is too tense when the hands are raised.

Sequelae: The back is used to replace abdominal movement, the body loses control, the waist muscles are under pressure, and the arms are overly tense when raised horizontally, making the forearms too strenuous, and causing pain in the trapezius and neck muscles.

Corrected version: Sit upright, keep your upper body straight, tilt your pelvis backward, avoid bending your body, bend your elbows and raise the dumbbells to shoulder height, then stretch your arms and put the dumbbells down while relaxing your shoulders.

4. Basic chest muscle posture (exercise chest and abdominal muscles)

Kneel on your knees, support your body with your hands on the ground, bend your elbows, bend your body down, touch your forehead to the ground, and then stand up to the starting position. repeatedly.

Off-rail pose: The distance between the hands is too close, the back is too bent, and the abdominal muscles are not exercised. When the forehead touches the ground, the lower jaw does not retract towards the chest, but falls between the hands.

Sequelae: Because the hands are not spaced far enough apart, the wrists are overly strained; the back is too bent, which can cause waist injury. It's only the wrists and neck that get exercise, not the chest.

Corrected version: When you bend over to touch the ground, pull your body back as far as you can, keeping it straight, and making your abdominal muscles feel tense. Place your hands shoulder-width apart and try to lower your head so that the weight of your entire body (including your hips) falls on your chest.

5. Basic posture for inner thigh muscles (exercise inner thigh and abductor muscles)

Lie on your left side, bend your right leg, straighten your left leg, then slowly lift it up and down, repeating the movement.

Off-track position: The upper body is not straight enough and the left foot is raised too far upwards.

Sequelae: The quadriceps are exercised, but the abductors are neglected and the inner back muscles are overly tense.

Corrected version: Lie on your side with your hips straight, lift your left leg to the side, with your toes at right angles to your leg. Do not bend your knees and do not pause for too long. This will allow the inner thigh and abductor muscles to be fully exercised.

6. Basic thigh muscle posture (exercise thigh and buttocks muscles)

Bend your right leg forward, slowly place your left knee on the ground, and then slowly stand up. Repeat several times, then switch sides.

Off-track style: The forward and backward lunges are too large and the upper body leans too far forward.

Sequelae: The weight of the whole body is concentrated on the knees, which can easily cause knee joint injuries. In order to maintain body balance, the waist strength must be used, which can injure the waist muscles.

Corrected version: When bending your left knee to the ground, do it slowly, keep your upper body straight, and make your right knee and ankle at right angles. This way, the weight of your whole body will be reasonably distributed, allowing the thigh and buttocks muscles to be fully exercised.

7. Basic side gluteus posture (exercises gluteus and abductor muscles)

Stand up, support the wall with your right arm, keep your upper body stable, and lift your left leg to the side. Swing your leg up and down several times, then repeat on the other side.

Off-track posture: legs are raised too high, toes are not straight, back is bent, and upper body swings with the movement of legs.

Sequelae: The upper body is tilted, the range of motion of the hip joint is reduced, and the excessive bending of the back can easily cause injury. If the toes are not straight, the leg-lifting movement can only exercise the thigh muscles but not the buttocks muscles.

Corrected version: You don't need to lift your legs too high. Keep your upper body straight and slowly lift your left leg. Make sure your foot and leg are in a straight line. Only in this way can you exercise your gluteal muscles and abductor muscles.