Common exercise mistakes that can ruin your health

 

If you want to attain lead to the health club, drop weight, and get muscle, it is very important to do fundamental workouts. We typically do them incorrectly, damaging our health and canceling out our efforts.

we established some suggestions on how to train in the fitness center correctly, efficiently, and without destroying your health.

15. Hip bridge

Wrong: If you arch your back when doing the hip bridge, you fill your lower back instead of your butts.

Right: Bend your knees so that they form the best angle to the flooring. Raise your hips up, and ensure that your body forms a straight line from your shoulders to your knees-- it is necessary.

On top, squeeze your butts as much as you can and contract your stomach muscles.

14. Rotating side lunges

Wrong: If you lean too far forward and flex your knees at an intense angle, your spinal column and knees end up being overwhelmed.

Right: Keep your back flat, and do not raise your hips. Make certain that your knee is bent at an angle of around 90 ° when crouching.

13. Plank

Wrong: If your back is not directly when doing the plank, the workout loses its efficiency and spoils.

Right: Hold your body in a straight line from the top of your head down to your heels. Keep your arms at an angle of 90 °, and do not flex your neck.

12. Back squat

Wrong: If your knees exceed your toes, you round your back and lay the barbell on your neck, moving the weight to your toes. You can significantly hurt your neck and drop.

Right: Make sure the barbell weight is kept in line with the middle of your feet. Arch your back, and do not raise your heels off the flooring. Keep your thighs parallel to the flooring, and do not squat too deeply.

11. Grip the barbell properly

Wrong: If the barbell is on your neck, it is very distressing.

Right: Pull your elbows back, and squeeze your shoulder blades together so that a "rack" appears through the contraction of your muscles.

Put the barbell on this rack as low as possible, supplied that you can progressively hold it.

10. Squat with a plate or a dumbbell

Wrong: Your shoulders are rounded forward, for this reason, your back is rounded too. Going too short on a squat provides you with an additional load.

Right: Pull your shoulders back, and squeeze your shoulder blades together. Keep your back directly, a little arched in your lower back.

When crouching, your thighs need to be parallel to the flooring.

9. Deadlift

Wrong: Your arms and legs are not vertical, putting you at risk of dropping and hurting your joints.

Right: Bend your knees, press your chest forward, arch your lower back, and pull your hips back.

Hold your arms and legs perpendicular to the flooring.

8. Stepping on a platform

Wrong: The more we stand from the platform, the higher the load is on our knees instead of our leg muscles.

Right: Align your back, and squeeze your shoulder blades together. A little arch your back, and stand closer to the exercise bench or platform. Your knee needs to remain in line with your foot.

7. Bench press

Wrong: Your knees are bent at an obtuse angle. Your back is straight, and the barbell is moved forward. Hence the load is unequal, and the workout ends up being inefficient.

Right: The barbell should be roughly in line with your shoulders. Arch your lower back. Bend your knees, and move your feet a little backward towards your hips.

6. Dumbbell lunges

Wrong: Your knee is twisted sideways, which is terrible and inefficient.

Right: Your knee should be in line with your foot and bent at an angle of 90 ° when stepping forward.

5. One-legged squat

Wrong: Your shoulders are rounded forward, so your back is rounded too. The squat is not low enough.

Right: Pull your shoulders back, and correct up. Crouch down up until your thighs is parallel to the flooring.

4. One-arm dumbbell row

Wrong: Your head is raised, so your back arches.

Right: It is essential that your body makes a straight line from the top of your head to your butts.

3. Dumbbell overhead triceps muscles extension

Wrong: If you grip the dumbbell in the middle of its management, your joints will be filled instead of your muscles.

Right: Take the dumbbell in both hands with your palms dealing with up. Keep your shoulders motionless, and push your elbows as near to your head as possible.

Raise the dumbbell overhead, and gradually lower it.

2. Standing calf raise

Wrong: Your feet are midway or practically totally on the platform. They are not lined up with your shoulders.

Right: Stand with 1/3 of your feet on the platform so that they are in line with your shoulders. Raise your heels as high as possible.

Hold for a couple of seconds, then lower your heels up until they're listed below the platform.

1. Hyperextension

Wrong: Your body does not form a straight line, and your lower back is highly arched.

Right: Prevent rounding or flexing your lower back. Raise your upper body to hip level, and do not round your back when bending down.