alert! Ten dangerous moves in the gym

　　How to improve your fitness plan during the fitness process? Let’s take a look. There are a lot of equipment in the gym that can be used for people to exercise, but incorrect exercise methods may cause serious injuries to the body. Here’s a closer look at ten dangerous gym moves.

　　Dangerous moves in the gym

　　1. Sit-ups

　　We used to think of sit-ups as abdominal exercise is synonymous with exercise, but it is indeed no longer suitable for today's concept of precise movement. Doing so will not allow the fat around the waist to fully move. On the contrary, it will add additional burden to the spine that is compressed in a long-term sitting position due to repeated bending.

　　2. Hip abduction

　　I wanted to use this action to shape the leg lines, but when you sit down, the abductors of the thighs are not actually well involved in exerting force. Instead, the piriformis muscles of the buttocks are struggling to support the completion of this action. When they are too tired, they will use the adjacent ischium. nerve Taking it out may cause deep pain and obviously does more harm than good.

　　3. Dumbbells in front of chest

　　Holding a dumbbell in each hand, rely on the strength of the upper arm to lift it in front of the body to the level of the shoulder. The biggest problem is that the shoulder muscles and nerve tissue will bear a certain amount of pressure, which is not only prone to soreness, but also causes sports injuries.

　　4. Pull down the back of the neck

　　The spine has a complex structure, which makes it a relatively fragile skeletal tissue in the human body. Any amount of exercise on it has the potential risk of injury. Therefore, non-professionals using this action are more likely to cause muscle strain or even more serious spinal strain, so experienced fitness coaches will not recommend us to do this.

　　5. Hold dumbbells and lean sideways

　　This is an action with almost no merit. Don’t have any illusions about exercising your waist. In fact, the force is exerted on the soft tissue around the spine, which will bring a great risk of disc dislocation.

　　6. Sitting and raising legs

　　This action is intended to train the quadriceps muscles located on the front of the thigh. Although the knee is fixed in a more appropriate position, the ankle has to bear all the weight, and injuries caused by the reciprocal force are inevitable.

　　7. Stretch your back and stand up

　　When the muscle group is strong enough, stretching your back to stand up is a good move. However, for beginners, especially when they are carrying weight, it is easy to lose their body balance during the standing process, causing certain injuries.

　　8. Lift the legs before hanging the arms

　　It seems to be a coordinated whole-body exercise of the upper and lower limbs, and the intensity can be imagined, but the possibility of injury cannot be ignored.

　　The friction of the palms, the stretching of the arms, and the load on the shoulders cannot be ignored, and the legs need to continue to exert force, which can easily cause hip flexor spasm, and even cause intervertebral disc herniation due to the weight of the legs acting on the spine. It is really not worth the gain.

　　9. Triceps brachii push-up

　　Every woman doesn't want to have "bye bye flesh" on her arms, but even so, it is definitely not recommended to rely on the arms to support weight training, because the intensity is too high, and a little carelessness can cause sprains of elbows, wrists or shoulder joints, or even worse falls.

　　10. Elliptical machine

　　Using an elliptical machine can effectively burn calories and improve cardiopulmonary function. However, many fitness coaches do not highly recommend this unnatural exercise method that is completely divorced from real postures because it cannot be well connected with daily life.