You pay for a gym membership and walk in confident as can be. And when the front desk person asks you if you know how to work the machines you proudly say of course. Seconds later oh you realize you could have used some help but you’re too shy to ask for it. Sound familiar. In that case listen up. Doing certain exercises wrong isn’t just useless it can injure you.
Number 1: squats
If you do them properly squats are a perfect exercise that works out your entire lower body puts muscle on your legs and helps with posture. The most common mistakes while doing squats are rounding your back. Going only halfway down. Rising onto your toes
And caving in your knees to avoid all of these. Try to practice the proper form. Keep your back in a neutral position with your shoulders back your chest up and your feet shoulder width apart turned out at 45 degrees as you go down work your core and bum muscles and keep the weight on your heels as if you were sitting back into a chair.
Keep your arms straight and in front of your stomach when you’re doing it right. Your knees will push outward and your back will stay straight. If you want to add weights to it use lighter ones first and increase them as you gain strength.
Number 2: Leg Press
the leg press seems like a rather simple machine that works out glutes and thighs but if you’re using it wrong it won’t do you any good. Avoid going too deep with your knees from the start.
Since this can injure your lower back. It’s important to keep your legs bent at 90 degrees and don’t lock your knees as you straighten them. A lot of people ignore their heel position and let them slide off the edge of the platform.
Don’t make this mistake and keep them on the sled to keep your balance and avoid unnecessary pressure on your knees.Also only low to weight. You can work with. You won’t benefit from shallow Reps.
Number 3: front and lateral shoulder raises.
The most common mistake was shoulder raises is believing that the higher you go with the weights the more effective the exercise will be. It’s wrong and you risk straining your muscles if you do that instead lift the weights to the height of your shoulders.
Keeping your arms slightly forward. This way you won’t contract the shoulder blades back your pinky finger should be a little higher than the others during the exercise. As for your feet they should be a shoulder width with knees slightly bent
Number 4: treadmill
Cardio is an important part of any workout routine and treadmill training is a perfect way of doing it. When you’re on the treadmill. Avoid the temptation of holding onto the handrails. Been there done that. It makes running easier and thus less effective and can mess up your posture as you hunched over the machine.
If he can’t run without holding on. Try lowering the speed or incline level. Speaking of that don’t set it higher than 8 percent to save your back hips and ankles from a strain they don’t deserve and never ever jump off a machine that’s still in motion. This might sound funny and obvious but it’s one of the most widespread causes of gym injuries.
Number 5: stomach crunches
Anyone who wants to get a toned belly practice crunches. If you’re one of those people but aren’t seeing any results in your abdominal muscles you just might be doing crunches the wrong way. Don’t tuck your chin into your chest. Like many people do this strains the neck and stay closer to the floor. About three inches off the mat should be fine.
Take your time going slower will help you do the exercise properly and engage your core to the max 10 real crunches are better for your body than 10. Not so good attempts.
Number 6: tricep dips
Tricep dips won’t give you the shoulder injury that many people fear. If you do them the right way keep your torso and butt close to the bench step or chair your working out on this way you won’t overextend your shoulders.
It’s OK to bend your knees a bit if you can’t do it with straight legs but don’t try to make things easier by moving further from the base go down bending at the elbow and move back up contracting the triceps to make them work.
Number 7: rower
Both rowing in the open water and on a rowing machine are great. Calorie burners affecting all the muscles in your body. The right technique is the key to success with this exercise. When you row just with your arms you’re exposing your upper body to too much pressure and can injure your back and shoulders.
Try to split your efforts in a proportion of 60 percent going from your legs and the remaining 40 percent from your core in arms. This mental splitting of the pressure on your body parts should help keep you engaged. Sit tall on the rower avoid slouching.
Don’t go for speed over power. Make long and controlled roads don’t forget about sinking up your rhythm with your breath. It’s important for any rhythmic activity exhale through the mouth as you go back and inhale through the nose on reset.
Number 8: push ups
stretching the elbows too far out moving with your hips instead of your whole body bending your back and neck and going only halfway down are the most common mistakes people make while doing push ups. Are you guilty of any of those. I am to avoid them in the future.
Try to keep your back straight and let your arms do all the moving work. Keep your hands parallel to your chest on the floor. Your head should be a neutral position and your move should be slow and control. When your chest reaches the surface, push up until your arms lock out.
Number 9: bicep curls
Dumbbell and barbell. What’s the best way to get toned arms. Most people would say bicep curls. However they won’t do you much good if you curl your wrists upward while exercising.
Drop the weights down too quickly or swing them up engaging your shoulders and back instead to give your biceps a proper workout. Imagine there’s a string running from your shoulder to the weight you’re lifting that string should help you move the weight from your hand to your shoulder
And your biceps will squeeze at the top of that movement. It’s okay to either keep your risk straight or somewhat loose.It’s just important that you don’t work and injure the wrist joint
Number 10: cable triceps extensions
You can do it either with an easy bar attachment or a roll but in any case make sure you lock your elbows tight to your ribs. They shouldn’t be going back and forth with the weights.Try not to stand too straight during this exercise either. Instead slightly bend forward to give your body a full range of motion and a full extension
Eleven chin ups pull ups. Perhaps the biggest surprise on the list. Pull ups and chin ups are the exercises most people do wrong just because they believe there’s no way to mess them up.In fact if you’re swinging your body as you move up and down Don’t break your core and legs and flop around. You are indeed doing it wrong.
Your range of motion also matters so you’ve got to make sure you go both low and high enough a good starting position is a dead hang with fully extended arms you can keep them at shoulder width 4 pull ups and chin ups need a narrower grip.You start with retracting the shoulder blades then you pull hard engaging your biceps back muscles and elbows.
If you’re doing chin ups keep your chin over the bar for pull ups just try to make it as high as you can to become a pro at it. You can practice on a lap machine at first when it’s too hard to handle. Try jumping into a chin up or push up and holding the position for as long as you can manage.Then going down slowly. So were you doing any of these exercises wrong. Let me know down in the comments if you learn something new today then give this video a like and share it with a friend.But hey don’t go have lunch with a dumbbell just yet.
0 Comments