Many people have recently re-started exercising, such as jumping exercises at home, lifting dumbbells, fitness rings, or running outdoors. After a few days, the effect of exercise has not yet been seen, and some people stop because of the pain in their knees, waist or shoulders and begin to complain: "Exercise is really dangerous!" ”
If you had read this article earlier, the results might have been different.
Because, there is nothing wrong with the exercise itself, what really hurts is your lack of ability to use the body and the wrong practice plan. Before starting exercise, you need to understand your basic abilities, know which movements you have the ability to do, and which are unsafe and ineffective for the time being.
People who can use the body correctly have a straight back and strong hips and legs
People with insufficient ability bend over, and the harder they practice, the more painful it is
Compare the correct and wrong movements of lifting a heavy object from the ground
As for how to test this ability, there are already mature methods that have been applied to the Chinese national team, the American Professional Basketball League (NBA), European football clubs and ordinary people, such as functional action screening (FMS). From completely immovable whites to high-level athletes, you can get help from it.
Football players from the Chinese national swimming team, NBA and Roma are conducting FMS screening | FMS
If you don't have a professional to screen for you, you can do the following self-test, just a door and a pole, a person at home can complete:
Before you can move, you can move
As long as you move, you need to pull some joints, and the degree of motion is the ability of the joints to move in all directions.
If the range of motion is insufficient and the movements are not in place, the body also needs to struggle to resist the additional resistance. Moreover, if a joint is stiff, adjacent joints may be forced to increase the range of motion to compensate, and it is easy to cause damage if it is not moving in places that should not be moved. However, the degree of activity is not as big as possible, if its own strength is not enough to control such a wide range of activities, it is easy to be injured.
The following 4 movements can help spot the most common lack of mobility.
Touch the ground with your head down
The first movement tests the ability of the spine and hip to bend, and it is used in bending the body, such as various squats and leg lifts. If the bend cannot be bent, other parts may be overactive, and it is easy to suffer from shoulder and neck pain.
Stand up straight with your feet together before the test, try to keep your head down as much as possible, and then try to touch the ground with your fingertips.
The following test is only for healthy people, please stop immediately if you feel pain or other discomfort during the process, the test movement is not suitable as a practice action.
■ Criteria for passing the test: the chin and chest distance is not more than two finger widths, the fingertips can touch the ground, and the back contour is smooth (the force of the downward force does not count, the GIF is 2 times the speed).
■ If the chin is far from the chest, indicating that the neck movement is not good, you may also have the habit of stretching your head forward, and the shoulder movement is not smooth, and it is easy to have neck and shoulder pain.
■ If your hand can't reach the ground, look from the side to see which section can't be bent. The first case is a very flat back, suggesting poor spinal range of motion.
■ The second is back bending, but the angle between the waist and thighs is very large, indicating that the hip joint flexion ability is insufficient, and it is easy to have low back pain.
Knee top door
This movement tests the ability of the ankle to flex back, that is, how much the body can move forward when the foot is on the ground. If the test is not passed, actions such as running, jumping and squatting are easily deformed, and the posture of walking and going up and down stairs will also be affected in severe cases.
Test toe half a foot from the door frame, keep the heel close to the ground, try to hold the knee against the door frame, and then swap the feet to measure the other side.
■Criteria for passing the test: The knee can touch the door frame, and the heel is not lifted off the ground.
If the knee cannot touch the door frame, it may be bent over or the torso leans forward when doing squats and other movements, which is easy to hurt the waist. At this time, you can put your toes against the door frame and try again, if you still can't touch it, your running, walking and other postures will be affected.
If this is not possible, the daily life posture may be affected.
Straight legs up
The third movement mainly tests the hip joint, but it does not indicate that the legs are raised and the standing prone movements are unsafe, and the movements related to running and jumping are also affected to a certain extent, and it is easy to have low back pain and leg strains.
Lie on your back at the door, the edge of the door frame aligned to the midpoint of the right thigh (the lower end is the knee bend, the upper end is the bend between the thigh and the torso), and the toes are pointed to the sky. Press your right foot against the ground and lift your left leg as far as possible, keeping your knees straight and your toes hooked. Then test the other side.
■ Criteria for passing the test: The left ankle can exceed the edge of the door frame (the most protruding part of the bone on the outside of the ankle), and the position of the right leg remains unchanged.
The left ankle is not lifted to the edge of the door frame, indicating insufficient flexion of the left hip, and it may bend over when doing high leg lifting or hard pulling, which is easy to suffer from low back pain.
Correct leg lifting movements
People with insufficient ability bend over, and the harder they practice, the more painful it is
Insufficient hip flexion deforms the high leg lift movement
■ The right toe is tilted outward or the right knee is bent, indicating insufficient stretching ability of the right hip joint, which may be forced to exert too much force on the front of the thigh, the weakness of the buttocks and low back pain.
Rotate to touch the ground
Next you can lie in place and continue with the fourth movement to test the ability of the spine to rotate. If you can't pass, the action of twisting the upper body or hitting the ball hard will be affected, and it will easily affect the waist.
Lift your right thigh to the vertical ground and then fall to the left, pressing your right knee to the ground with your left hand, keeping your left leg straight. Then raise your right arm to the sky and slowly fall to the ground to the right. Test the other side again.
■ Passed the test standard: The right arm can touch the ground, and the position of the right leg is unchanged
The latter three are tests performed separately on the left and right sides, not only to see the unilateral situation, but also to compare the results of the two sides. If there is a big difference between the left and right, the other movements usually do may also be asymmetrical, resulting in one side being more likely to be injured.
After being able to move, it is most important not to move
After the range of motion is large enough, it is necessary to stabilize the ability of the body to avoid overactivity leading to injury and lack of strength.
The following two movements mainly test the core stability, which is simply the ability of the waist and abdomen to control posture and transmit strength.
Even if you do not exercise at all, sitting in a chair, standing and walking usually need stability to support the body, and if you are not stable enough, you will be prone to back pain. If you like to run, play ball or lift iron, you need to keep the trunk basically stable while moving your limbs to avoid injury, and pass the force of pedaling to the ground into your hands.
Push-ups
It looks like push-ups, but it's not a test of how many you can do, it's about the ability to control your body when propped up. If it is difficult to maintain physical stability, at least you need to pause the push-up class and hand weightlifting exercises, and the heavy squats and hard pulls are not safe.
Hands on the outside of both shoulders, the male tiptoe to the ground, the female kneeling on the ground, and then try to hold the whole body up at the same time.
■ Criteria for passing the test: the chest and abdomen are from the ground at the same time, the head, torso, and thighs are in a straight line throughout the process, the curve behind the waist does not change significantly, and the shoulder blades are close to the chest wall.
■ First stand up to let the chest off the ground, and then the abdomen leaves the ground, indicating poor core stability, so that the lumbar spine is forced to overextend.
In this way, the torso that cannot be stabilized in daily life is easy to be sore in the waist, and there will be undesirable waist flexion and extension during exercise, and it is easy to be injured and unable to exert strength (except for the simple ability to support the upper limbs due to small strength).
■ The body is lifted up, but the head does not follow up, has been extended forward, and the shoulder blade is obviously supported, which indicates that the stability of the neck and shoulder is insufficient, and it is easy to feel uncomfortable in the shoulder and neck.
Elevate the limbs
The test mainly tests the body's ability to resist rotation and is divided into two difficulties. If you can't complete the simple version, your body may shake as you should when walking, climbing stairs or carrying heavy objects, and you need to make up for it as soon as possible.
People who like sports, it is best to do the difficult version, so as to maintain physical stability in various postures, reduce waist and knee damage, and make sports performance better.
Prepare a straight rod before testing, remove the lever of the mop. Land on the ground with both hands, knees and toes, both hands are shoulder width wide, feet are the width of the hips, and arms and thighs are basically vertical to the ground. Then place the rod upright in the middle of the back, and support the rod for the head, back, and hips. Finally, one arm and the other leg are simultaneously raised to the ground that is basically parallel.
■ Passed the test criteria: the torso does not have obvious shaking and rotation during the lifting and falling process, the shoulders and hips are still basically parallel to the ground, the head, back, and hips support the pole, and the rod does not fall (the GIF is 3 times the speed).
The difficult version is to lift your knees off the ground on the basis of the previous action, so that the calves are basically parallel to the ground, repeating the previous action.
■The standards that passed the test are the same as before
■ When the stability is insufficient, it is easy to lift the side arms and legs excessively, when the body is twisted, the rod will fall.
The above are the first two items of the self-test, mobility and stability, and if all six movements can pass, then it is usually easy for you to complete daily activities. However, if you usually exercise a lot or have high intensity, you also need to pass the next three tests to fully test the basic motor ability.
In addition, this test is not a physical fitness test, can not represent physical fitness, sports performance must be good, the main purpose is to find the current unsafe, inefficient movements, and then through the next few periods of targeted exercises to make up for the deficiencies, so that you can safely do more kinds of higher intensity exercises, but also get better results.
Note: Unless otherwise noted, the pictures in this article are provided by the author
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Author: Dai Tian Doctor
EDIT: odette
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