Self-proclaimed fitness gurus can be convincing on occasion, claiming you don’t need to go to the gym to get in shape. You’ll be fine at home, on your own, because what’s the harm?!
They are wrong about that. Of course, it’s cheaper to work out at home following YouTube videos or live workouts, but there are as many drawbacks to this solution as there are benefits. Think about what happens if you do a lift or stretch with the wrong posture? Muscle soreness, strain, or worse, pulls and even sprains.
The gym should not be about wasting money. It’s not about going to the most expensive gym and it’s not about personal training. Noname brand sportswear will do the trick, just make sure the shoes are comfortable! The gyms have at least 1-2 coaches in each room who anyone can go to for advice and help, they are there to provide guidance and the service is part of the hire.
Brightside.me has rounded up the 8 most common exercises that pose the most problems when it comes to getting it right.
Plank
The plank is one of the simplest, most effective exercises for training multiple muscle groups at the same time. However, improperly performed, it can lead to spinal problems.
Don’t lift your hips too high, because your balance point will tilt forward and you’ll be carrying a good part of your body weight on your shoulders. Neck pain can occur if you do this.
If you lower your hips too much, you put unnecessary strain on your waist and knees, and your abdominal muscles don’t work as effectively.
The head posture is also important. Don’t look sideways or forwards, just look at the ground.
Dips, “dive”
This movement is also recommended for beginners, because it is easy to do and there are 1-2 more degrees of difficulty. The muscles of the triceps and upper body are strengthened together if the exercise is performed flawlessly. A stable chair, bench or stool will do.
If you extend your elbows out to the side, it is not the triceps that are working, but the shoulder joints.
Curving your back also puts stress on the shoulders, which can lead to injury in the long run.
Hash press
To train abs correctly, it’s essential to get the perfect abdominal press, which most people get wrong, exaggerate or overdo the number of reps. Less is sometimes more.
For example, big movements, full sit-ups, are useless, as they work the hips and not the abdominal muscles.
Don’t put your hands on the back of your neck, as some of the weight will put unnecessary strain on your neck.
Leave the legs free, they should float, because if they are held down, the hips are also working instead of the abdomen.
The correct execution is to lift the shoulder blades off the ground when tensing the abdominal muscles. Exhale when tensing, inhale when releasing. Legs slightly apart, hands on chest.
Lightweight push-ups
Studies have shown that this exercise also works the same muscle groups as the regular version, but does not put as much stress on the joints. It can be done on your knees, leaning against a wall or sofa.
The concave posture is really hard on the spine.
If the elbows face outwards when descending and form a T-shape with the spine when viewed from above, this is also not good. In this case the shoulders work instead of the triceps and chest.
Squats
Keeping the heel off the ground when squatting is clear for everyone. But this is just the tip of the iceberg. The following are much bigger problems:
The shoulder-width spread should also be maintained with the knees during descent and ascent, otherwise the joints work instead of the thigh muscles.
The knees should not be in front of the toes. The weight is then put on the joints, not the buttock muscles.
Do not lift your head and do not look to the side. Look forward, so you will have balance and solve the set correctly.
Breakout
It is a useful exercise, but not easy to do well, just like the squat. Alternating between the two, however, is a perfect way to work the same muscle groups without getting bored with endless repetition. The potential for error is endless, but it is important to pay attention to these to ensure that the load and efficiency are right:
The stepping knee should not fall in front of the toe, while the thigh should be at right angles to the leg.
The torso, buttocks and the upper part of the leg behind, i.e. the thigh, are in a straight vertical line perpendicular to the ground.
The remaining hind leg forms a right angle with the thigh.
