يتطوّر أنا يتلقّى يكون لأكثر من أربعة سنون وأنا قد لاحظوا بعض ممتعة تمرين بدنيّ مقاربة في ال [جم]. جيّدا, لا تماما يهمّ, يعني أنا, بعض من هم واقعيّا مقاربة خطرة. هذا حصلواني يفكّر من تقنيات جديدة أن يدمج داخل ي خاصّة تدريب. ب يعلم قليل من معرفة أساسيّة, أنت يستطيع بشكل مثير حسنت نتيجاتك بينما يحافظ إصابات في نباح. تركتني شاركت مع أنت ماذا أنا قد رأيت وماذا أنا أفكّر حول هم:
لا يتنفّس بعض بشكل صحيح, يمسك ال [برث] ل أيضا طويلة. Keep breath flow steady to constantly nourish your body with oxygenated air. As a rule of thumb, inhale on the easy part of an exercise and exhale on the hard part. Using leg extension machine as an example - exhale as you lift up the weights and inhale as you go down. Another example - bench press, inhale when you lift the weight up and exhale when you lower down the weight to your chest bench press, inhale when you lower the weight down to your chest and exhale when you pushing the weight away from your chest. I shall write more about the correct breathing technique in near future.
4) Leaning On The Cardio Machines
This is a common mistake, especially among those on the stepper machines. Handrails are there in case you are falling off the machine and need help, or to rest your towel on, not to hold you up throughout the exercise.
I am sure you have seen it many times before, the person on the step machine who looks like they are holding on for too long, their arms supporting all their weight and feet barely even touching the pedals. This person might as well move over to the arm machines if they wanted to give their arms a workout because they are not doing much for their legs.
Another example is the person on the treadmill who is walking on an incline and holding on to the front rails. This is supposed to stimulate you walking up a hill. If you were walking up a hill in real life, you will not have a handrail in front of you.
As for Stairmaster, some tend to step only on the tip of toes the whole time and lean forward too much. Leaning forward can compromise your lower back.
In A Nutshell
The purpose of working out is to challenge your body. Those examples are only a few of the mistakes that people tend to make in the gym. Everyone, including myself, has been making at least one of them at one time or another (without realizing). But, hopefully, this post has helped you realize what you are doing and fix the problem before it becomes a habit. If it becomes a habit, it will be tough to get rid of it.
Keep these tips in mind during your next visit to the gym. Stay focus in your workouts and perform everything to the best of your knowledge and ability. Take care of your safety and health. I hope that you will see a greater improvement.
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trey // Apr 10, 2008 at 4:37 pm
Quoting your article :
As a rule of thumb, inhale on the easy part of an exercise and exhale on the hard part. Using leg extension machine as an example - exhale as you lift up the weights and inhale as you go down. Another example - bench press, inhale when you lift the weight up and exhale when you lower down the weight to your chest. I shall write more about the correct breathing technique in near future.
i hope you meant, INHALE during the PRESSING phase of the BENCH PRESS is THE WRONG WAY TO DO IT.
maybe i’m reading your article wrong (the way you put your words kinda got me confoooosed :)
anyway, always INHALE when lowering the weight to your chest, and exhale to press it back up.
Mun // Apr 10, 2008 at 4:43 pm
Hi trey, Opps. You are right. Sorry for the mistake and thanks for pointing it out. Cheers.
trey // Apr 10, 2008 at 7:48 pm
no problem Mun, i am also learning and soaking in all the knowledge that i can gather. I learn alot from your articles aswell ;)
Jubby // Apr 14, 2008 at 3:30 pm
hey mun, what bout lateral raises and front raises for shoulders. i mean does our hand actually form a straight line through out that exercise, or do we bend slightly in order to have a correct form. ive read some articles saying that we should have a slight bend and vice versa. which one should i follow?
Mun // Apr 14, 2008 at 3:35 pm
Hi Jubby, good question. Thanks for asking that and I shall reply that in a standalone post when I write about lateral raise for shoulders.