Usually, all kinds of weightlifting exercises are not designed with your joint bearing capacity in mind. Almost everyone who has done recommended training in the gym has encountered some joint pain problems. So, here are the methods I have compiled for you to avoid joint injuries in fitness. Welcome to read and browse.
1. Stop if it hurts. Switch to other similar actions.
If you go to see a doctor, the doctor will definitely say directly, don't do this action if it hurts. But in fact, similar movements can still keep you moving. For example, some people have shoulder pain when exercising (such as myself! ), so the action of barbell pushing is difficult to do. Because the shoulder is locked in a fixed position when pushing with a barbell, the damaged part can't get rid of the pain at all.
Therefore, instead of doing barbell push, it is better to do some supine postures instead. It would be nice to change to dumbbells, so that your shoulders can move. Just look at it from another angle and the pain will leave you.
You can pay attention to hi Sports and Fitness WeChat (hiydjs) and look for alternative actions in the action library. At present, the action library contains more than 3,000 unarmed and equipment fitness actions, with detailed introduction and video demonstration.
2. Do more smooth and controlled movements to avoid hard impact.
As long as the weight used in an action exceeds the daily needs, these actions generally require strict posture and movements. If your posture is not correct, it will aggravate your joint pain.
For example, if you need the push of your crotch to do barbell squats, your joints, tendons and ligaments will be under more pressure. Suggestions are: reduce the weight used, try to make the movements smoother and smoother, and be able to control the whole set of movements.
3. Use less machines
In fact, fitness machinery has advantages and disadvantages for sports. It is difficult for many novices to complete an action correctly by using machinery. Machinery will force you to complete the action in a certain direction, thus reducing the space for your joint activities. You can change barbells, dumbbells or similar movements of pulley block to exercise.
It is necessary to warm up.
Do you feel a little impatient when the coach asks you to warm up? However, ginger is always old and spicy. Young people are often eager for success when exercising, ignoring the most basic lessons. In fact, warm-up can not only increase your exercise frequency and improve your effect, but also relax your muscle tissue, expand your range of exercise and make you more flexible.
Note: Do dynamic warm-up before exercise, and then do static stretching after exercise. Pay attention to hi Sports and Fitness WeChat (hiydjs), reply? Warm up? Or? Stretch? The system will recommend you a scientific warm-up method.
5. Pay attention to stress time and don't care too much about fatigue.
Even if the number of times is not much, once the exercise is exhausted, the joints will definitely have problems. That's why there are always reservation groups.
Thorough training must be supported by skilled skills. Recent research shows that stress time has a greater impact on muscle growth, rather than exhausting you every time. It can improve the stress time of muscles, even if 6RM is increased to 12RM, it is worth it!
6. Reduce the intensity training in the course.
Breaking the limit can not only make you stronger and stronger, but also bring you great satisfaction. But if you often use various techniques to improve your strength, your joints will be injured. Add an appropriate reduction cycle to your course to give your body and joints time to recover and exercise. You really don't have to be exhausted every time.
7. Training methods before fatigue
During general exercise, we train from light to heavy every day. However, we can use this method to warm the joints. To put it simply, do 1-2 single-joint movements first, and then do regular double-joint movements (such as squats), so that your big muscles can be exercised first, and then you can reduce the weight used, and reducing weight is to reduce joint pressure.
8. Slow practice method
The easiest way to relieve joint pressure is to slow down. Controlling the speed of your movements will make your muscles concentrate more strength and make your muscles grow more easily. By reducing kinetic energy, the chance of joint injury can be reduced. However, reducing the action speed will generally reduce the use weight.
9. Be careful not to lock the joints.
Usually when doing actions, we need to reach the maximum range of actions. But when the action reaches the maximum, the pressure will be directly borne by the joints.
At this time, your joints will bear all the forces, and your muscles only play the role of force transmission. This is very inappropriate for joints. At this point, your muscles are not under pressure and will not grow. Therefore, it is best to keep the action in the middle level of the action range when doing the action.
10. Use slow-release anti-inflammatory drugs with caution.
I believe that most bodybuilders will use drugs or sprays to relieve tendon and joint pain to a greater or lesser extent. The biggest drawback of using this medicine is that it will cover up more harm. In addition, some anti-inflammatory drugs will also cause a great burden on your liver, so you must use them with caution.
1 1. Gradually improve the strength.
When doing muscle training, the usual training period is between 8- 12, and sometimes I try to do a single maximum weight exercise. A sudden increase of 20 to 30 kilograms of muscle and connective tissue will bring great pressure.
So, if you want to improve your training weight, then we should also give your muscles some preparation time. For example, what you used to do was 12RM. You can change it to 10RM first, then add it to 8RM, and finally add it to 6RM. In this way, even if you gain a lot of weight, your muscles will adapt well.
In addition, when you do strength training or muscle training, tendons and ligaments grow slower than muscles. This is your weakness. You shouldn't take risks in training.
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