Lin Zhiwei said that excessive pursuit of standardization and obsession in fitness may have limited help for muscle hypertrophy or bodybuilding. The standard of movement should be determined according to the purpose of training and the degree of activity; according to the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Many people go to the gym to exercise, and they often hear that the movements must be the most standard, such as touching the chest when holding and pushing the barbell, and not shrugging when rowing.

The doctor said that the standard of fitness movements has its significance, but if you pursue standardization too much and are too persistent, it may not be of great help to muscle hypertrophy or bodybuilding. The movement standard should be determined according to the purpose of training and the degree of activity.

Physician Lin Zhiwei of Luzhou Ailin Clinic posted on the Facebook fan page "Yi Xin Wei You Wei Physician ~ Lin Zhiwei Physician" and pointed out that the standard of movement depends on the purpose of training to determine the movement mode. Everyone's purpose in the gym is different, not everyone They all pursue large muscles and bodybuilding-style training; some people just want to add more resistance training to avoid sarcopenia, some people just strengthen their rehabilitation after injury, and some people just come to the gym to pass the time with a little activity.

Please read on...

Training can be divided into the following 4 purposes:

●Simple exercise: just ask for a little physical activity to promote health.

●Functional Crossfit: The purpose of training is to increase muscle activity, and it focuses on functional training that is practical for daily life.

●Bodybuilding training: pursue muscle hypertrophy and shape proportion.

●Health-style training: Pursue muscle strength and nerve connection.

Lin Zhiwei said that the three strength training items (grip, squat, deadlift) of strength training have strict definition of standard movements, but if it is not a special strength training, it is not necessary to be so obsessed with standardization.

He pointed out that different degrees of activity will have different action standards, and it is recommended not to pay too much attention to standardization because insisting on standardization can sometimes increase the risk of injury.

Take the bench press as an example. For some people, the humerus (upper arm) is very long relative to the body, and the scapula has insufficient mobility. It is actually very dangerous for the shoulders to force the barbell to touch the chest at the end of the eccentric, and the probability of injury is greatly increased. Not much, the risks clearly outweigh the benefits.

He also mentioned that taking squats as an example, some people do not have enough ankle mobility, and their hips are not relaxed and are too tight. If they insist on squatting until the depth of the thighs is parallel to the floor, the lower back may be injured.

Bodybuilding movements should vary from person to person. If you are pursuing the goal of muscle hypertrophy and bodybuilding, you should not focus on standardization of movements, because each person's muscles are naturally different in shape, direction, and bone length. What is important is the proportion of the shape and the fullness of the muscles. If everyone with different muscle genes wants to achieve a beautiful shape, how can the movements they do be exactly the same.

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  • muscle

  • weight training

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