Flat back is a particularly common mistake in bench press When many people lie down The entire back is close to the stool surface The flat back puts more stress on the shoulder and hurts the waist The thoracic spine should be raised when lying down The upper back sits firmly on the buttocks buttocks Form an arch
Mistake 2: The shoulder Blades Are Not Clamped
A loose shoulder blade will increase the instability of the bench press Reduced chest strength and increased shoulder pressure Also prone to chest-containing state
Mistake 3: Excessive Abduction of Elbows
Excessive elbow abduction will bend the elbow too much This makes the barbell originally in a safe position Move to the front of the collarbone instead of the sternum At this time, it may cause stress to flow to the shoulder The head will also lift up unconsciously Resulting in a shoulder injury If you accidentally take off your hands, it will be easier to “lock your throat”
Mistake 4: The Barbell Fell Too Fast
When pushing the barbell to the top Immediately down, may get rid of There is also a risk of muscle strain
Mistake 5: Straight Up and Down
Find a good initial dangling point when pulling out the bar preparation Even if this balance point is heavy, it is not difficult Usually just above the head to the neck The falling point of the barbell remains near the nipple The process of ensuring that the barbell falls is curved Instead of going straight up and down
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The park in the morning, the gym in the afternoon, the sports ground in the evening, people who can be seen everywhere in the day.
Regarding the best time for fitness, some people feel that fitness in the morning is spirited, and some people feel that fitness in the afternoon is more refreshing.
Which time period does fitness have the best effect? In fact, you can choose the appropriate exercise for each time period of the day.
More Effective to Burn Fat in the Morning
Aerobic exercise in the morning, fat burning effect is better. It is usually between 6: 30-9: 00 in the morning.
This is because after a night of consumption, the glycogen in the body has almost been consumed, and the exercise is mainly aerobic exercise at this time.
Do some low-intensity aerobic exercise such as jogging, brisk walking, yoga, etc., can consume glycogen faster in the body, enter the fat supply mode, and get better fat burning effect.
The anaerobic exercise will consume the body’s glycogen, and the body’s glycogen content is very low in the morning. At this time, doing anaerobic training exercise may easily lead to syncope, and even a day of dullness.
What to Notice when Exercising in the Morning?
Just wake up in the morning, the body has not been turned on, and the muscles are relatively stiff, so the warm-up before exercise in the morning must be done enough, otherwise it is particularly easy to get injured.
Morning exercise will make the blood pressure and heart rate fluctuate greatly, so don’t run too long or too fast, just jog for 30 minutes.
If you have insomnia, you should stop morning exercises in the morning.
In addition, patients with diabetes or hypoglycemia are not suitable for exercising in the morning.
Promote Muscle Growth When Exercise in the Afternoon
Compared with the morning exercise, more people will choose 4: 00-7: 00 pm. This time just after work, you can arrange the time more reasonably, which is the first choice for many office workers.
Choosing to exercise during this period has obvious benefits:
1. Faster Muscle Synthesis
In scientific research, the testosterone / cortisol ratio is often used as an indicator of exercise recovery and muscle synthesis potential. The higher the ratio, the easier the body will form muscles. In the evening, cortisol levels are low and testosterone levels are high. Strength training is more effective for muscle growth.
2. In the Evening, the Core Temperature of the Body Will Be Higher
Afternoon is the time of the highest body temperature in a day. Within a certain range, body temperature and exercise performance are proportional. Higher body temperature can relax the muscles of the human body and make the body more flexible, which may also be one of the reasons for the increase in physical strength later in the day.
In addition, most people have higher levels of muscle activity at night than in the morning. This means that exercising at night can mobilize more muscle fibers.
Soothe Exercise Before Bed and Promote Sleep
If you ca n’t get up early in the morning and have no time in the afternoon, you can choose to do some soothing exercise 1-2 hours before bedtime, which can not only improve the body ’s metabolic rate during sleep, accelerate fat burning, but also improve sleep quality.
For example, yoga is the prime time to practice yoga before going to bed. Fat burning can also relax muscles, make your body and mind more calm, eliminate mental stress, and help you fall asleep.
You can also do some stretching properly. During the stretching process, slowly relax your body and adjust your breathing, which will help you sleep faster and improve your sleep quality.
It should be noted that strenuous exercise is not suitable for going to bed, because strenuous exercise will cause redistribution of blood throughout the body, making the visceral blood supply relatively inadequate, affecting the function of liver and other organs at night, and strenuous exercise will also excite the brain and affect sleep quality.
We should find our own fitness time according to our work schedule and physical condition, and try to fix this time as much as possible to develop the habit of exercise.
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After the exercise, I feel very cool, but also very hungry.
At this time, we have to think about a question: whether to have food or not?
If it will affect the result to weight loss after eating?
But if we don’t eat anyting, we will feel hungry most of time.
Why You Are Hungry After Exercise?
When we exercise, we will consume a lot of glycogen in muscle tissue, stimulate insulin secretion, and lower blood sugar, which will cause hunger.
It ’s Really Necessary to Eat Something After Exercise
It ’s like driving a car. If we drove out for a lap today and found that the fuel tank had bottomed out, what should we do then? Refueling of course!
Usually within 45 minutes after exercise, our body is in the golden window period. At this time, supplementing nutrition is the most critical. Reasonably supplementing food, nutrition will be quickly supplemented to all parts of the body with blood circulation, helping to recover quickly after exercise.
After exercise, the glycogen in the muscle is consumed. If you don’t eat in time to replenish, the body will break down the muscles to supply energy, which will cause muscle loss.
The nutrients ingested after exercise help to restore physical fitness, and promote muscle synthesis, not easy to rebound and gain weight.
How To Eat After Exercise?
Drink Enough water to ensure metabolism
The first thing after exercise is to drink water to replenish your body fluids lost during sweating. If you don’t replenish water in time, it will cause metabolic imbalance, and in severe cases you will be dizzy. Therefore, we must do a good job of replenishing water in time after exercise.
No matter when, you should add water in time, do not wait until you are thirsty before drinking, remember to drink a small amount of times.
2. Eating better 30 minutes after exercise
After exercise, there is a lot of blood in the muscles, and the gastrointestinal blood will be less. At this time, the gastrointestinal motility is slow. If you eat immediately, it is easy to indigestion.
30 minutes after exercise, when the digestive system gradually resumes operation, the body’s metabolism is more active. At this time, eating nutrients can be used efficiently, fat is not easy to accumulate, and the body can achieve the best recovery state.
3.Carbohydrates provide energy to the body
After a lot of exercise, the glycogen in the muscle is too low, and the body uses the protein as fuel, which consumes the muscle. In order to make exercise more effective, you can eat some low-GI staple foods such as whole wheat bread and quinoa after exercise.
4.Muscle repair needs protein supplement
Protein is a source of muscle. The essential amino acids provided by protein can repair damaged muscle tissue during exercise and relieve exercise fatigue. Choose high-protein foods in moderation, such as egg whites, chicken breasts, and salmon.
5. Trace elements relieve movement discomfort
After a lot of exercise, we are often accompanied by cramps, muscle weakness, etc., because a lot of minerals are also taken away when sweating.
After exercise, moderate amounts of magnesium supplements such as spinach and avocado can effectively reduce the probability of cramps; and the potassium in bananas and kelp can help regulate the body’s water balance and avoid muscle weakness.
Fruits and vegetables rich in vitamins are also indispensable. For example, vitamin C in orange can help the body synthesize carnitine and promote fat burning.
But do n’t use this as an excuse to eat uncontrollably when you ’re hungry after exercise, and lie to yourself that you will “thinner faster”.
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At least 150 minutes of moderate-intensity physical activity per week, or at least 75 minutes of high-intensity activity per week, or an equivalent combination of moderate and high-intensity activity.
Do you meet the standard?
Many people say that they don’t have time to exercise. Is there any way to suit the fast-paced people?
If you don’t have a sports foundation and are weak, but can’t participate in system training, you can configure an exercise bike.
With it, it is equivalent to having a small gym at home, which can reduce fat and relax at home, and the whole family can use it together.
The exercise bike can strengthen our lower limb strength and muscles, and it is also a very good aerobic fat-reducing exercise, and it has the effect of strengthening cardiopulmonary function.
The magnetic exercise bike is soft and can effectively reduce the stress on the knee, so it is especially suitable for people with weak knee joints for daily fitness.
Today I recommend the vertical magnetic exercise bike, called HARISON B6, which is a very suitable fitness equipment of the whole family.
Solid magnetic control flywheel, stable is stable
The core of the exercise bike is the flywheel. The bigger and heavier the exercise bike is, the more “powerful” it is. The 18.7LB flywheel group greatly increases the stability and safety of sports.
High-quality Materials
Made of high-quality stainless steel, laser welding technology seamlessly connects, without fear of external force extrusion.
Easy Seat Adjustment
According to each person’s height and leg length, the seat can be moved up and down, back and forth to find the most comfortable position for sports. The humanized design is suitable for the whole family.
Heart Rate Sensors Show the Data Clear
The heart rate test is standard for exercise bikes. Observe the heart rate changes in real time by holding the heart rate handle, adjust the exercise intensity to meet the requirements of aerobic or anaerobic exercise.
Built-in Virtual SceneryExercise Mode
Built-in a variety of scenes, highways, grasslands, snow mountains, wilderness, deserts … Mobile phones, tablets can be connected to Bluetooth, choose the scene you like and soothe the mood.
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In barbell approach, it is always necessary to know the exact weights of the barbell. Because the weight helps you work out the total number of heavyweight you lifted. In this post, we’d like to figure out the question of Read more
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Inversion therapy has been used for ages to treat a lot of ailments. With back and neck pains being the most common ones. Inversion therapy has also been known to promote the flow of blood around the body.
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Everyone may exercise chest muscles and abs during exercise.
In fact, the muscles of the lower body are the largest muscles in the whole body. After training, all aspects of the body’s ability will be fully improved.
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For people who can’t go to the gym often, the elastic band is also a good home fitness tool. The advantage of the elastic band is that it can increase or decrease the resistance, and the pressure on the joint is extremely small. The elasticity has several resistances to choose from, generally 5 pounds, 10 pounds, 15 pounds, 20 pounds, 25 pounds, and 30 pounds.
Beginners can choose 5-10 pounds, and after some experience can add weight appropriately. Today I share a set of methods for practicing chest with elastic bands, which is very suitable for female friends.
Elastic Band for Push-ups
Each Group of 10 to 15 Times, A Total of 4 Groups
Push-ups can be said to be the most basic form of chest training. Using elastic bands around the shoulder blades and holding the elastic bands with both hands can increase the difficulty.
For girls with a small core strength and unable to do push-ups, they can tie the elastic band to a higher position and pull the body with the elastic band to reduce their weight.
Elastic Band for Push Chest
10 ~ 15 times per group, 4 groups in total
This action is similar to dumbbell bench presses and can be used to practice pectoralis major.The standing position is used here, the elastic band is wrapped around the scapula, and the two ends of the elastic band are grasped with both hands.
Straighten your arms first, this is the starting position, then bend your elbows so that the elbow joints are 90 °, and then push forward to feel the expansion of your chest.
You can also do a bench press with a stretch band while lying on a fitness bench.
Elastic Band for Chest movement
10 ~ 15 times per group, 4 groups in total
This action is the same as pulling a chest with a tensioner, and you can practice pectoralis major.
Pass the elastic band around the column or other fixing points. The fixing point of the elastic band is on the same level as the chest. Make two forward and backward lunges. Keep the upper body straight. Do not exceed the height of your shoulders.
The chest is clamped inward at a uniform speed, and the motion trajectory is semi-arc. Hold for two seconds, then slowly open your arms to return to the original position.
The arms are slightly flexed during chest clamping, but not elbow movements.
Upper Oblique Clip Chest
10 ~ 15 times per group, 4 groups in total
The movement is the same as that of the chest clip, except that the fixing point of the elastic band is placed at a lower position, and then the arm is pulled up.
Diagonal clip chest
10 ~ 15 times per group, 4 groups in total
The same operation is performed for the lower oblique clamping chest. The fixing point of the elastic band is placed at a lower position, and the arm is pulled down.
The pectoral muscle is a large muscle. The flat, upward, and downward oblique clamping chest can stimulate the chest from three directions. The flat clamping is aimed at the entire chest. The upper oblique clamping is biased toward the upper chest. Prefer training for the lower chest.
Such training can be targeted to strengthen the training of the weak parts, so that the entire chest is fully optimized.
HARISONFITNESS will provide you more training skills, just keep following us. You can also head to our social media for more products information via the icons below.
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