How to develop the habit of correctly moving in everyday life

The standard movement in the gym and outside

Some people think that exercise in the gym is very far from the stresses of everyday life. Perhaps confusing all these bars, dumbbells and weights. The human body is designed, of course, difficult, but always in the same way.

At run time, the deadlift works the same muscles as when lifting heavy boxes or wheelchairs. Whether you are on a stand zashagivaete with a dumbbell in your hands or climb on a high curb with two packages of products.

And how wrong exercise equipment in the gym leads to pain in the joints, sprains and problems with spine, and the habit of moving properly in daily life provides you with musculoskeletal problems apparatus. Maybe less, if you tense up irregularly and not with such large weights in the gym, but still.

No one wants injuries. No one dreams of back pain in 30 years. Therefore, learn to move properly.

Here is a small guide on the correct performance of exercises in the gym and their counterparts in ordinary life. Especially recommended for those who never went to trenazhorku not going.

Lifting heavy weights off the floor

We will analyze this movement as an example the deadlift - exercise which involves lifting barbells from the floor or from a small elevation.

In everyday life, we often have to lift weights and sore then usually back. In case of incorrect lifting the main burden falls on the lumbar spine and untrained muscles can not cope with such a mockery.

To protect themselves from injuries, while lifting you need to follow a few rules:

1.Keep your back straight. The natural position of the spine - direct. When you are rounded back, slouch or sag, the vertebrae come in an unnatural position, and additional load increases the risk of injury. So remember: you need to lift weights with only the back straight!

2. Most of the load is transferred to the legs. There's a wonderful addiction: once you stretch the quadriceps and buttocks during lifting, the load is removed from the lower back and moves his feet. In addition, the lower while lifting the pelvis is, the greater the load goes to the leg muscles. So, before you lift a weight, you need to make a small squat (back straight!) And then, straining the legs, lift the weight.

3. Keep the weight close to your body. It is unlikely that someone will lift weights at arm's length in front of him, but still it is worth saying that the closer you are holding a heavy object, the less strain on the lower back. Lift very close to him, almost touching the body.

Hoisting with support on one leg

In the gym lifting relying on one leg - it attacks or zashagivaniya on the curbstone. They are often performed with the weight lunges - with dumbbells or kettlebells, zashagivaniya - with a barbell on your shoulders.

In everyday life, we too often carry out such movements, for example when a chair with zashagivaem heavy box or a bag to throw it on the wardrobe, or get up from the floor with a heavy object or a child in hands.

The fundamental error in this movement - an incorrect position of the knee joint. When you put your foot on the platform, and then carry it on your body weight, the knee can not turn inward. This reduces the stability of the position, so that when lifting weights or careless movement can stretch the ligaments or simply lose your balance and fall.

To avoid this, during zashagivaniya or lunge observe the location of the knee: it should be a little deployed outside. If, despite all your efforts, it continues to be wrapped inside, which means you have too much weight.

In addition, the effect on the stability of the posture and removal of the knee. In any analysis of engineering attacks, you will hear that the knee should not extend beyond the toe. Ideally the angle between the femur and tibia must be 90 degrees.

Another point: you can not round the back. As is the case with deadlifts, back rounded ensure the load on the lower back, and it should be protected. Therefore, any lifting is performed with a straight back to work in the main leg muscles.

squat

This is a basic exercise in powerlifting, which is performed with a barbell on your shoulders or chest. Where it may meet in real life? Hoisting low surface, for example a low benches.

Here is the correct technique that you need to follow in the hall and outside it:

1. Keep your back straight. You probably will not find one exercise that is performed with a hunched back. Remember this at least at the time of lifting. Direct dependence: hunched back during lift - patient loin.

2. Expand the toes and knees. If the socks just deployed in the hand, knee and looks at the toe, while lifting the pelvis is twisted forward, and the extensor muscles of the back spine is fixed firmly. This removes the burden from the lumbar.

In addition, as during the deadlift, the knees should not be wrapped inside another joint is loaded in an unnatural position in bodily injury.

Walking with weights

I think all periodically have to go with heavy objects in both hands. The gym is an analogue of the load - exercise "farmer walk": the athlete moves through the room with barbells, kettlebells or dumbbells.

Let's look at the technique of this exercise, which will be useful in everyday life, if you have to carry especially heavy things without preparation:

1. Lift the weight properly. Do this with a straight back and a little squat to relieve the load on the spine and move his feet.

2. Straighten shoulders. Slouching can lead to overstrain and injury of the shoulder joint. Therefore, while walking pinch blade - automatically straightened his shoulders. More are advised to raise a little shoulder to relieve the load on the joint.

3. Do not step widely. "Farmers walk" is performed in small steps, but, as in real life, we seldom raise such heavy objects, you can go to an average step - so you'll move more steadily.

Concentration on movement

I think the main cause of home injuries - a lack of concentration on the movements. If raising the heavy sofa, you think about how it will fit into the interior of the room, the risk injury greatly increased.

Therefore, when performing complex movements in the gym or in everyday life concentrate on the sensations of your body: what muscles are tensed, in what position the joints are, what comes the main load while lifting weights and how you can change the position of the body, so you comfortable.

Feel your body and move correctly.