Frequently Asked Questions

Why is it better to wear thick-soled shoes when doing squats?

When practicing squats, choosing shoes with a solid bottom and a slightly elevated heel, or using weight plates to slightly raise the heel, can make the feet naturally arch, which is beneficial for maintaining balance. It also helps the knees move forward more smoothly and with a greater range of motion, and allows for a greater degree of ankle dorsiflexion, which helps to deepen the squat and enhance training effectiveness. In addition, this moderately elevated heel position can also help the body maintain an upright and stable posture more easily, avoiding excessive pressure on the lumbar spine and erector spinae muscles.

How to breathe correctly during high-intensity training?

During training, many people don’t pay enough attention to breathing, but correct breathing is crucial for performing exercises and preventing injuries, especially during high-intensity and high-load training. Firstly, before starting a movement, you need to take a deep breath and make sure to inhale fully into your abdomen. If you’re breathing correctly, you should see a noticeable protrusion in your abdomen, and you may feel your abdomen and even your waist expanding. Be careful not to only breathe shallowly into your chest. After inhaling, hold your breath and start the movement, then exhale and inhale again after completing the entire movement.

What shoes should I wear when practicing deadlifts?

When practicing the deadlift, a high-intensity exercise, it is recommended to choose shoes with a solid bottom and no air cushions, as air cushions can often hinder and weaken muscle force. Additionally, the bottom of the shoe should be relatively thin and evenly thick, which is not only beneficial for maintaining balance but also helps to avoid unnecessary movement range. Finally, if the shoe sole has good grip, it is even better, as it can help to avoid slipping during training.

Pros and cons of various deadlift grip techniques

Overhand grip: Benefits include improving the grip strength of both hands, being relatively safe, and keeping the barbell closer to the body during the deadlift. However, there are limitations to the overall grip strength of the barbell, especially when the weight or training volume is high, which may cause unstable grip and affect training. Mixed grip (one overhand, one underhand): Provides stronger grip strength for the barbell. However, it can also cause injury problems, such as biceps tears, and may cause some degree of uneven muscle strength on both sides. Hook grip: Provides extremely strong grip strength for the barbell. However, it can be painful and uncomfortable when starting to use this grip, and it may take some time to adapt after the thumb develops calluses. Lifting straps: Can help people grip the barbell easily and securely, allowing them to focus entirely on the technical movements of the exercise without having to worry about grip issues. However, it does not improve grip strength for both hands.

Why is it better to tilt your body when doing lateral raises?

Although standing lateral raises are very effective for training and strengthening shoulder muscles, if you can slightly tilt your body during training, you can further increase the range of motion of the exercise, allowing your arms to lift up more significantly, and significantly improve the training effect of the shoulder muscles, especially the middle deltoids.

Why does an offset grip help to better strengthen the biceps?

When practicing dumbbell curls, most people place their hands in the center of the dumbbell. However, if you want a more significant strengthening effect on the biceps, try holding the dumbbell with your hands offset to the outside and let your thumbs touch the outside of the dumbbell. In this way, the overall center of gravity is more inward, which will naturally drive the palms to rotate inward. At this time, in order to ensure that the palms are facing outward during training and accurately and properly complete the upward bending motion of the arms, undoubtedly more effort is needed, which can more effectively stimulate and enhance the biceps.

How narrow should the grip be when doing narrow grip bench press?

When doing narrow grip bench press, some people may have the problem of having a grip that is too wide, which turns it into a regular bench press and cannot effectively train the triceps. On the other hand, some people may have a grip that is too narrow, which can cause excessive pressure on the wrists and weaken the stimulation effect on the triceps. So, what is the most appropriate distance between the hands? Let’s find out below. Generally, the fists should be in the middle of both shoulders when gripping the bar. Depending on individual body types, the distance between the hands is usually between 20-25 centimeters.

What is the ideal width for the grip when performing barbell curls?

When performing barbell curls, using a standard grip that is shoulder-width apart can provide a more balanced and comprehensive training, strengthening both the long and short heads of the biceps. However, widening the grip will shift the focus of the exercise more towards the short head, resulting in a wider appearance of the biceps as a whole. Conversely, narrowing the grip will emphasize the long head, resulting in a thicker appearance of the biceps as a whole.

What is the ideal starting position for deadlifts based on your body proportions?

The ideal starting position for deadlifts can vary depending on an individual’s body proportions. If a person has a balanced upper and lower body with similar length proportions, their back will typically be at a 45-degree angle and their hips will be in a central position during the starting position of the deadlift. However, if a person has a longer upper body and shorter lower body, their back will be more upright and their hips will be lower, relying mainly on their back muscles to initiate the lift. Conversely, if a person has a shorter upper body and longer lower body, their back will be more horizontal and their hips will be higher, relying mainly on leg muscles to initiate the lift.

How should I breathe when training my abs?

When training the abdominal muscles, the correct breathing technique is very important. Before starting the exercise, it is necessary to take a deep breath to ensure that the abdominal cavity is filled with oxygen. Then, as the movement begins, the abdominal muscles should contract forcefully and exhale slowly. When the movement is completed, all the air should be exhaled, and at the same time, the abdominal muscles should be in a fully contracted and exerted state to ensure that the training effect is significant and in place.

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