How to maintain regular movements when exercising at home?

The most reliable path is actually to first reduce the difficulty of the movements to match your current ability, and then use readily available tools for instant feedback. There is no need to memorize a bunch of sports anatomy knowledge points at all.

Several friends around me who just started practicing at home started doing advanced burpees and weight-bearing squats. After practicing for a week, they had knee pain and back pain. They thought it was because they didn't exercise enough. In fact, the movements were completely deformed and they couldn't stabilize their cores. They tried to increase the difficulty. Instead, it was better to start with low-level movements such as kneeling push-ups and bare-handed half-squats to develop a sense of strength.

There is no need to buy that kind of expensive motion capture equipment. A full-length mirror, an old mobile phone or even a bottle of mineral water at home can be used as calibration tools. Last time my cousin kept bending unconsciously when practicing deadlifts, I asked her to hold an empty mineral water bottle under her chin and drop it when she bent her back. After practicing three times, I found the feeling of straightening my waist and back. It is much more effective than me chanting "chest up and back" ten times. If you are worried that you will not be able to notice it when you look in the mirror, you can put your old mobile phone in front of you and record a 10-second action clip. Then play it back slowly and compare it with the demonstration. You can see where the compensation is at a glance, which is much more accurate than if you just stare at the blogger's actions and copy them.

Speaking of which, I would like to mention the controversy that is currently raging on the Internet: One group says that home fitness does not require any auxiliary tools at all, and the movements can be performed purely by physical sense. The other group says that you must have a bunch of calibration tools or you will get injured. In fact, there is nothing wrong with both of these opinions. When I was at home during the lockdown last year, I didn’t have any tools, so I practiced shoulder presses against the white wall of my rental house. Every time I reached the highest point, I touched the wall to make sure my arms were vertical. I practiced for two months without any problems. ； Later, I got loose and put in an elastic band. When I was practicing flying birds, I could clearly feel that if the force was off-centered, the strap would cause pain in my shoulders. It was faster to adjust. It all depends on your current conditions. There is no need to follow the bloggers and buy a bunch of equipment that is useless.

There are also many people who fall into the misunderstanding that "it must be exactly the same as what the blogger does to be considered standard." In fact, this is not the case at all. Everyone's joint mobility is different. For example, some people are born with flexible hips and can squat until their thighs touch the ground. Some people can already feel a clear sense of force when they squat until they are parallel. If you force yourself to squat deeper, your waist will break. As long as when you do the movements, only the target muscles are sore, and there are no inexplicable tingling or pulling sensations in other joints, then the movements are basically in line with your physical conditions. Don't be too harsh on yourself and have to follow the demonstration exactly.

Oh, by the way, if sharp joint pain suddenly occurs during training, don’t force yourself to make up the number of sets. Stop and adjust immediately. There is a high probability that the movements are out of shape. Even if you have only completed half of today’s exercise plan, it doesn’t matter. Doing 10 sets of deformed movements is not as effective as standard training of 3 sets. This is my experience after having a waist replacement that lasted for almost a week. Don’t do it blindly.