Every time I go out to the stadium, I see new enthusiasts who today have the very same Monday from which they decided to start running, training and leading a healthy lifestyle. Most of them do not last long. I think, largely because they feel after such attacks is not very good.
Climbing to them with my own advice and recommendations seems to me wrong, although I really want to. To restore your emotional balance, and still convey information to the public, I will share my observations here. Suddenly, my experience will be useful to someone.
In fact, there is no consensus on how to correctly set foot when running. But once, having run the first half marathon in my life, I realized that putting a foot on the heel is to provide knee pain at least. Maximum – pain in different parts of the spine.
Another typical, but less traumatic mistake is jumping and cross-overs while running. Usually, men run like bears, waving from one foot to the other, and women, like bunnies, are jumping too high. Proper running allows you to keep the body almost at the same level, pushing it forward.
2. Exercise on the press
At the stadium, it is usually done on pipes: they sit on one, legs are hooked on the other, and the body is pulled back. But due to weak muscles, the abdominals are strongly bent back, sagging too much in the lower back. And then they wonder why this loin hurts.
The fact is that in the lumbar spine physiologically bend forward. Too arching back, we further increase this bend. And when the muscles are weak and can not control the load, the vertebrae are easily injured.
To do the exercise correctly, you have to sit down, press your chin to your chest and, slightly rounded back, deviate downward until you manage to keep this construction. As soon as it is ready to be broken – we rise up. This is not only safe for the spine, but the abdominal press itself is worked out as efficiently as possible.
3. Exercise for the back
In the gym, this exercise is called hyperextension. Many people think that it is exclusively for the priests. And one young lady assured me that with his help she had made herself a beautiful breast. Although in fact it uses mainly the muscles of the lower back, the back of the thigh and yes, the buttocks also work here.
But what do I see in the stadium? Because of the weakness of these muscles, enthusiasts seek to make their work easier. Therefore, go down too low, completely relaxing. Then the body is raised high, sagging too low. And in fact, and in another case, it is quite dangerous for the spine, and the effectiveness of the exercise approaches zero.
To feel the beauty of the exercise (by the way, one of my favorites!), You need to lower the body down until it does not form a 90-degree angle with your legs. This is easy to do if you try to look ahead, and not into the ground.
Upstairs, the body is raised not due to inertia, but due to the voltage above the described muscles. At that, we lift it so that the body stretches into a string, and does not bend in the shape of a bow. In this position, you need to stay for a couple of seconds and only then go down. Legs do not bend under any circumstances!
4. Breathe, Shura, breathe!
Once in my youth, when I also made the first forays into the stadium, after a couple of weeks of training, I began to noticeably hurt my heart. I refused to train for some time. And then after a few years I realized my mistake: shaking the press and my back, at the point of maximum tension, I held my breath.
I will not describe the whole physiology of the process, but my heart sinks very quickly, no matter how healthy it is. Therefore, do not hesitate to make every effort as you exhale, even if you have to growl. Agree, a healthy heart is more important than what others think of you.
Well, what, do we do the exercises correctly, or did someone recognize himself in these mistakes?