幸运的是，我们大多数人都可以告诉明显的事情，无论Instagram怎么说，都可以尝试在健身房尝试。但是，还有其他许多人犯的错误锻炼错误，我们中的许多人都会犯，并且不知道它们可能有多糟糕。
Here are four common workout blunders and how to fix them so you can stay safe and get the results you want.
Going from pushups to mountain climbers or squats to tuck jumps or lunges to switch jumps can help athletes train for endurance and explosive power. “But the majority of people won’t be as successful on the second exercise,” says Amy Dixon,春分小组健身编程主任。
In the case of pushups followed by mountain climbers, first you give everything you have and tax your wrists, core, shoulders, chest and arms. “Then you ask pretty much the same muscle groups and joints to align and fire again. This could lead to injuries,” Dixon explains.
使固定：Work different muscle groups, move in different planes of motion and mix up yourmovement patterns. Follow pushups or chest presses with a rowing movement, for example. If you’re moving in the sagittal plane (front-to-back), doing something like a reverse lunge with a biceps curl, add movement in the frontal plane (side-to-side) with skater squats.
Sometimes instructors simply say “grab a set of dumbbells” when you walk into a group class. If you don’t ask what you will be doing, you may grab something too light and end up doing deadlifts with 5 pounds or you could go too heavy and struggle to do overhead presses with 20 pounds.
使固定：询问您将要做什么练习，以及您将进行多长时间。如果您正在做针对较大肌肉和其他针对较小肌肉的动作，请采取多套哑铃。（但是要体贴同学，并尽量不要服用超过两组。）如果您发现自己在运动中飞行或一旦上课开始遇到困难，请不要害羞 - 停止并获得更合适的体重。
Combination exercisesare great to get your heart rate up, build more muscle and increase coordination and proprioception. But, if your core isn’t strong and pliable, it could lead to injury. “Everything is dependent on what is happening in the middle of your body before you add any load,” Dixon explains. By engaging and warming up your core, you’ll add stability to your movements and ensure better form with lower injury risk.
使固定：Do core activation exercises, such as deadbugs and planks, before doing combination exercises. If you feel unstable doing a Romanian deadlift and bent-over row, stop, engage your core and establish a solid foundation first.
“ HIIT，泵和旋转课程都很棒，火炬快速的卡路里很快，但它们不应该是您唯一的运动。”Barrosofit. Although these classes improve muscular endurance, they don’t have much muscle-building work. “There comes a point of diminishing returns with muscular endurance workouts where being able to last longer won’t benefit you in shorter, more explosive activities like box jumps, barbell squats and overhead presses. You’ll need some muscle for those,” Barroso adds.
使固定：Do 1–2 muscle-building workouts a week. For each exercise, do 3–5 sets of 8–12 reps using 60–85% of your 1-rep-max weight. Barroso recommends supersets of exercises such as dumbbell bench presses and barbell bent-over rows, and front dumbbell raises and machine rear deltoid flies.
“Training on an unstable surface has incredible benefits. It amplifies all the work you’d do on a stable surface and really works your core and ankle stability,” says Dixon, who is on the development team for BOSU. But you’re actually only supposed to use a BOSU with the flat, black side on the ground, she adds. Most non-athletes who use it the other way are likely not using their full range of motion and also using less weight, she explains.
使固定：将其翻转并以正确的方式使用它，然后使用更大的动作（即，您的全部运动范围）和真正挑战您的重量。迪克森说：“您将保持安全并达到您想要的健身水平”，而不会受伤的风险。
