Top 10 Gym Exercises Done Incorrectly
Get the most out of your workouts and avoid injury with these tips for the top 10 gym exercises most frequently performed incorrectly.
According to a poll of 942 specialist sports retailer of Sweat band, the list is the bicep curl, crunches followed by stomach and chest press.
Nick Sinfield physiotherapist, a specialist in back pain, describe the most common exercises are performed incorrectly, and explain how to do them safely and effectively.
“To maximize the benefits of these exercises, aim to implement them in a slow and controlled, fully passing motion and lifting in your comfort zone,” Sinfield said.
Objective: the front of the upper arm
|Gym Home Bicep Curls|
The most commonly reported bugs are people simply trying to lift too much weight, which join forces on the shoulders and reduce biceps.
“If the weight is too heavy, you will be working with the shoulders and do not target your right biceps,” Sinfield said. “Your shoulders hunched forward, rather than back when you lift weights, which can cause injury.”
He said after leaning toward lifting too much weight puts a lot of pressure on the lower back, which can also lead to injury.
“To maximize the effectiveness of the bicep curl, lifting in your comfort zone, keep your back straight and still, and focus our efforts on the biceps only. If you can not do the exercise with the skills accurate, it means that the weight may be too heavy. ”
How to do a bicep curl correctly:
- Stand tall with your shoulder blades back and down, and unless your abs.
- Keeping your back, elbow and shoulder still.
- Curl your arms until they are in front of your shoulders.
|Gym Home Stomach Crunches|
Common mistakes that reduce the effectiveness of a crisis stomach tucked his chin to his chest, jerked up into a crisis, raise yourself so high off the floor, and do not keep your abs contracted throughout all training.
“All the work must come from the belly, not the neck” said Sinfield. “If done properly, you will not feel the tension in the neck.”
While crunches improve posture, core stability muscles and contribute to a healthy back, hundreds of them can be a waste of time. “No matter how many crunches you do, you will not get a six pack if your abs are hidden under layers of fat,” Sinfield said.
How to make a crisis correctly:
- Curl up to your shoulder is about three inches off the floor.
- Do not tuck your neck when your chest increases – imagine a tennis ball between your chin and chest.
- Contract your abs throughout the exercise.
- Do not jerk your head off the floor.
Objective: chest, shoulders and triceps
|Gym home chest press|
Not keeping his shoulders back and down was the most common mistakes with chest press.
“To do a chest press correctly and reduce the risk of shoulder injury, you should keep your shoulders back and down throughout the entire movement,” said Sinfield.
The common mistake is to round shoulders forward and up when you hit, it not only reduces the work on the chest, but also put the shoulder in a vulnerable position.
Sinfield said there is also a tendency to recruit legs and buttocks to help with the effort. “Do not distort your body in an attempt to lift the weight – if you can not maintain proper form, you’re lifting too much,” he said.
How to do a chest press correctly:
- Keep your shoulders back and down.
- Contract your abs throughout the exercise and keep your neck relaxed.
- Maintain a natural arch in the lower back – not to give it too much curvature.
- Do not lock your elbows when lifting weights.
Objective: thighs, buttocks and lower back
|Gym Home squat lift|
Putting too much pressure on the lower back and leg work is not enough the most common mistakes with squat lifts.
“Do not round your back” Sinfield said. “Your spine should be maintained in a neutral position throughout the exercise. All these efforts should come from the leg muscles.”
To keep your back in the right position, keep your back straight and core muscle contraction and your butt. As you lower yourself, sit back on the couch imagine, and do not let your knees on your toes.
“Practice proper techniques with a barbell squat rack or without weights in front of a mirror” Sinfield said. “When you come to use the weight, it is advisable to have experienced people see you.”
How to do a proper squat lifts:
- Feet should be shoulder width apart and slightly turned out.
- Keep your shoulders back and down, and your chest pushed out.
- Shoulders should remain directly above your hips.
- Lower yourself as if you were sitting back in a chair.
- Keep your weight on your heels, not your toes, around the movement.
- Do not let your knees on your toes as you lower yourself.
Back muscles and biceps: Target
|Gym home pulldonw|
Pull the bar down behind the neck is often reported problems with lat pulldown.
“When people make a lat pulldown behind the neck, they tend to bend the output before they bring down the bar, which puts stress on the neck and shoulders,” Sinfield said. “Safe to bring the bar down in front of your body.”
To do lat pull-down correctly, leaning a bit back from your hips, bring the shoulder blades back and down, and pull the bar down toward your chest.
“Keep your spine in a neutral position and engage your core muscles throughout the exercise to protect your back,” Sinfield said. “If you think that you are bent back as you pull down, it could mean you’re lifting too much.”
How to do a lat pulldown correctly:
- Keep your shoulders back and down.
- Tilted slightly back from your hips.
- Pull the bar down toward your chest.
- Contract your core muscles.
- Do not bend your back.
Objective: stomach and muscles
|Gym home plank|
The plank is an effective exercise for developing your core strength around the spine, but bad form can hurt your shoulders and back.
“A common mistake here is sagging at the hips, improve the bottom is too high” said Sinfield. Raised buttocks or fall back is a sign of a weak core. “Either way, you are reducing the effectiveness of the exercise” Sinfield said.
A fall back also put too much pressure on the lower back, which can lead to back pain. “To get the best results, always maintain perfect form,” Sinfield said. “If you take the form of implementation, it means your muscles are tired. Stop and rest. You can build as long as you do planks gradually.”
How to make the boards correctly:
- Keep legs straight and hips lifted to create a straight line and rigid from head to toe.
- Your shoulders should be directly over your elbows.
- Keep your abs contracted during exercise.
- Do not allow your lower back to sink.
- Looking at the floor.
Bent Over Row
Objective: back muscles and biceps
|Gym home bent over row|
A folded is the most common errors were reported in people who do bend over rows.
“There is a curved spine when doing this exercise puts a lot of pressure on your back and can cause injury,” Sinfield said. “You should maintain a neutral spine throughout the exercise.”
To fix this, pull in your core muscles, to look ahead and keep your chest high. Pull the bar up to the waist, not the chest. “Pinch your shoulder blades together as you pull the bar towards your waist” Sinfield said.
To get the full benefits from this move, scroll all the way up to just above the navel waist, keeping your elbows tucked in. Lower the bar by hand completely straight.
How to do a bent over rows correctly:
Bend forward at the waist, keeping your chest high.
Bend your knees slightly and keep your back straight.
Keep your shoulders back and down.
Pull the bar toward your waist, just above the navel.
Objective: thighs and buttocks
|Gym home press|
Start with knees bent right into your chest is the most common mistake with leg press.
“The start location is often referred to as going too far and it puts a lot of pressure on the lower back” Sinfield said.
In the starting position, your leg should not be bent more than 90 degrees. When you stretch your legs, pushing through the heel, not the toe, to avoid straining the knees. Do not lock your knees when you straighten the legs.
“As you straighten the leg, maintaining a neutral spine and keep your neck relaxed” Sinfield said. “Do not get under your flat against your favor.”
How to do a leg press accuracy:
Start with knees bent less than 90 degrees.
Stretch your legs by pushing through the heels, not your toes.
Do not lock your knees at the top move.
Maintain the natural curve of your lower back – not flatten your lower back for support.
Keep your neck relaxed and your head pressed against the support.
Objective: abs, hip flexors
|Gym home Leg lifts|
The most common mistakes seen with leg lifts are allowed excessive lower back curvature. This strain and make moving less effective as an abdominal exercise.
“If you do not keep your back muscles and contract your abs, you just work your hip flexors” Sinfield said. “If you are just starting out with this exercise, focus on doing a few while focusing on proper techniques” he said. “You can increase the number of repetitions gradually”.
To get the most out of this exercise, Sinfield recommend reducing and lifting legs slowly, while keeping constant abdominal contractions, and not to the heel hits the ground. “When you feel lower back began to arch, it is time to stop.”
How to do leg lifts correctly:
Do not get under your flat against the surface – to maintain its natural curve.
Keep your head and shoulders pressed against your floor.
Your neck should be loosened.
Keep your abs contracted throughout the exercise.
Objective: thighs and buttocks
|Gym home Lunges|
Done right, lunges are a great exercise to improve your core strength, but all too often people are risking injury because of poor technique.
One of the most common bug with entering lunge lunges and allow front knee to rely on the toes. “This causes a lot of stress on the knee” said Sinfield.
Other common mistakes include upper body leaning forward or to the side, rather than upright, looking down, can make neck strain.
“Using improper form not only have little benefit for the thighs and buttocks, but it can lead to injuries, especially knee and back” said Sinfield.
How to make a lunge correctly:
Step forward with one leg, lowering your hips until both knees are bent about 90 degrees.
Do not let your front knee over the toes lean as you knead.
Keep your body straight at all times and look straight ahead.