Why am I not losing weight even though I follow the exercise menu?

First of all, the body posture caused by daily life may prevent the muscles that should be exercised from being fully exercised during exercise, so the exercise is ineffective. Therefore, "adjusting body posture", "learning to control muscles", "awakening sleeping muscles" and "rebuilding muscle strength" are the first steps to start an exercise life! We can also simply say that this is part of "functional training", which is to re-establish the functions that various parts of the body were originally designed to perform.

If you don’t learn how to control your muscles and just exercise according to the menu, you may have no hope of losing weight and may get hurt first! If you want to exercise to improve your body shape and physical fitness, first of all, doing the movements correctly is the most important foundation! During an exercise, if the joints are not operated within the correct range and the range of joint motion is not large enough, the muscle groups that should be exercised are not actually trained, physical fitness improvement is limited, and calorie consumption will naturally not be much, and it is even more impossible to achieve effective fat loss and weight loss! What’s more serious is that it can cause twisting injuries to the joints, which is even more distressing!

Exercise is not just a homework, nor is it effective if you just follow the instructions and do similar movements a few times. Exercise requires correct "posture" and "movements", appropriate "effort", "rhythm" and "rest time", and the content must be suitable for you and be executed in a planned manner.

So softness is very important! It can affect health, body shape, exercise posture, and exercise results. In fact, we can assert that because modern people "sit for long periods of time", "use computers", "scroll on mobile phones"... these lifestyles account for 80% of our daily lives, our muscles have long been tense, and even the soft tissues around the joints have been in a high risk of inflammation for a long time, or have already been chronically inflamed without us knowing it!

When exercising, the wide range of motion makes symptoms of inflammation that have already occurred more prominent, so what many people think of as "sports injuries" are actually "daily routine injuries." If the injury has already occurred, you can only see a doctor for treatment and correction. If the situation is not serious, start by adjusting your posture!

For the upper body, long-term computer and mobile phone use, bad sleeping posture, lead to forward head and upward shoulders; long-term relaxation of core muscles and long-term sitting lead to hunchback and round shoulders; mothers often carry children and heavy objects, and the belly is heavy during pregnancy, which leads to obvious round shoulder symptoms. These problems not only deform the body shape, but also put great pressure on the shoulders and neck, and the spine. When exercising, the following conditions are likely to occur:

Neck pain during sit-ups or crunches

● When doing the stick push-up, the shoulder blade cannot be controlled, resulting in the core muscles not being properly trained and the shoulder joints being under great pressure.

● I always forget (or cannot) straighten my back, I can’t straighten my chest, and I get back pain when I start exercising.

● Can’t do any movements that require core strength support

To correct all these, we still have to start with adjusting our posture in daily life!

With correct posture, the earlobe should be located above the acromion of the shoulder.

However, when people are looking down at their phones, the following situations may occur when their heads are forward:

Bad habits during sleep may also cause the head to sink forward, such as sleeping on your side for a long time:

Or the headrest is too high when sleeping (the diagram is a bit exaggerated):

Rounded shoulders indicate an internal rotation of the shoulder joint, with the elbow facing the body:

For correct posture, the elbows should be facing forward and the shoulders should be in a normal position:

There are two reasons for posture problems:

1. Certain muscles are too tight.

2. Certain muscles become weak and relaxed.

This is all caused by long-term habits! The first step to improving your posture is to stretch and relax the tight muscle groups, and the second is to strengthen the weaker muscle groups. These all require long-term adjustments!

How to improve forward head posture and rounded shoulders?

The head tends to lean forward easily, so you can do the "back pressed tightly against the wall" exercise more often to learn how to adapt, keep your head up and chest out, and let your head be on the extension line of your spine. The main thing is to wake yourself up from time to time in daily life and adjust to the correct posture.

Long-term rounded shoulders make the pectoralis major tight and shortened, so you can stretch the pectoralis major more:

In addition, you also need to stretch the latissimus dorsi and upper trapezius muscles. Too tight latissimus dorsi will cause the shoulder joint to internally rotate, leading to round shoulders. Too tight upper trapezius muscles will keep the shoulders in an upward and tense posture, causing pressure on the shoulders and neck. Round shoulders and lifted shoulders will make you look more muscular.

How to avoid internal rotation of the shoulder during exercise?

Because of the long-term internal rotation of the shoulder joint due to round shoulders, when in the stick position, the shoulder joint can easily continue to internally rotate or even increase the internal rotation angle, making the round shoulder condition more serious, causing high pressure on the shoulder joint and difficulty in activating the core.

In the general plank pose, people are accustomed to "supporting with fists" or "palms facing down". These are angles that most people don't realize can easily cause the shoulder joint to continue to rotate internally. (There is no right or wrong way to place your hands when doing the stick-type support. It all depends on your personal situation to find the right way.)

You can try to do the stick push-up with your palms facing up. Because when the palms are facing upwards, the shoulder joints naturally rotate outward, the back straightens, and the chest rises.

Another exercise that many girls can't do is the push-up, which can easily aggravate the round shoulder condition! In the past, we were used to doing push-ups with our fingers pointing forward. At this time, for people who already have round shoulders, the shoulder joints may become more internally rotated.

(Similarly, this does not mean that the palms must be placed in a certain direction when doing push-ups, but the method should be adjusted according to personal situation)

Try placing your fingers toward the sides of your body. Your shoulder joint will then rotate outward, your back will be straightened, and your chest will rise. When doing push-ups, you will be able to focus more on developing your core strength!

There are many small ways to correct your posture during exercise, which can make the exercise process more in line with your physical condition; but after all, exercise time accounts for a small part of your overall life. If you exercise for one hour a day, the other 23 hours are spent sleeping or resting. Being able to maintain a correct posture for these twenty hours is the most basic way to stay healthy!

This article comes from: Muscle Mom Blog

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