10 exercises you're doing wrong

Video: 10 exercises you're doing wrong

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

If you do exercises for a long time, you may forget about the important rules and details that make them effective. That is why it may turn out that you are doing some exercises incorrectly, and your muscles are not getting enough load.

Here are some common mistakes that are made when doing standard exercises. These shortcomings may prevent you from getting the full result.

Planks

If you think this is an easy exercise, chances are you are doing it wrong. If you can hold this position for more than 20 seconds, then you are not using your core muscles enough, putting extra stress on your joints. The elbows should be in line with the shoulders and the body should be in a straight line.

Side leg raises

The classic side leg raises will help you stay in shape, but if you are doing them on a level surface, you are doing it wrong. With this performance, you load more thigh muscles than the leg itself. Try to put your elbow on a low platform and bend your lower leg at the knee.

Lunges

When doing lunges, the knee should never extend beyond the ankle. This transfers all stress to the knee joint of the front leg instead of distributing it over the thigh and ankle. Focus on a static posture to make sure you don't push your knee too far forward.

Twisting

This is not only a great abdominal exercise, but also breeding ground for potential mistakes. The most common are using the arms to support the head and twisting with the legs. Keep your elbows wide apart and always make sure that the movement comes from the chest and not from the abdomen.

Squats

If you do this exercise incorrectly, you have an increased risk of knee damage. If your knees move forward, and you squat not low enough, then the joints have the bulk of the load, while the muscles remain practically unused. To perform correctly, you need to bend your knees when the hips go back. And always keep your knees in line with your ankles.

Pull of the block to the chest

Keeping your arms in good shape is essential, but make sure you are doing this exercise correctly. It will be a mistake to lean back too much and spread your arms too wide. To do this exercise correctly, keep your arms parallel to your spine and lean back no more than 15 ° from your hips. The bar should always be in front of you, just below your chin.

Curl biceps

The exercise loses its effectiveness when done while sitting, so always do it while standing. This will help work out the muscles in your legs and lower back. You can use both dumbbells and a barbell.

Push ups

There are many mistakes awaiting you in this exercise. The most common of these: lifting the hips too high with the arms too close, or too low an inclination, in which the correct body line is lost. Always keep your neck level with your spine and your body in a straight line.

Skipping rope

This simple exercise can also be done with errors. Most often, this is using a rope that is too short, because then you will bend your head. Choosing the right length is simple: step on the middle of the rope, while the handles should reach your armpits. When rotating the rope, use your wrists, not your shoulders, and you need to land on your toes, and not on your entire foot.

Resting your hands to maintain balance is not a good idea.

Ladder simulator

And here you can lie in wait for mistakes. It is not a good idea to use your hands to maintain balance, as it reduces the effectiveness of the exercise and negatively affects your posture. If you are unable to maintain balance with one finger on the sidewall, you should slow down.