If we want to have a successful training in the gym, we have to do the basic exercises in a proper way. Weight loss and muscles are a guaranteed result. But, still, there are many people who do them wrong and that can cause serious damage to their health. Their effort is then pointless.
In this article, we’re going to present you some of the most important exercises that we’re going to help you do in a proper and the most effective possible way!
Wrong: Although many people think that during this exercise they should lower their back, they’re wrong. Here, it’s all about lowering your buttocks. Arching your back is doing your exercise in a wrong way.
Right: Bent your knees to form an angle while you’re on the floor. Make sure your pelvis is up. Your body needs to be in a straight line from your shoulders to your knees. You need to squeeze your buttocks and your abdominal muscles should contract while you’re at the top.
Alternate side lunges
Wrong: In case you lean too forward or your knees are bent at an acute angle, your spine or your knees will be overloaded.
Right: Make sure your back is flat and your pelvis isn’t raised. Squat when your knee is bent at 90°.
Wrong: While you’re doing a plank, the most important thing is to have a straight back. If you do it in another way, it will be ineffective and useless.
Right: You need to create a straight line with your body that will go from the top of your head to your heels. Your arms should be at an angle of 90°. Just don’t bent your neck.
Wrong: You’re doing it wrong if your knees are beyond your toes. In this case, your back is round and the barbell becomes laid on your neck. The weight, which goes on your toes, can cause very severe injuries at any point.
Right: Keep the barbell aligned with the middle of your feet, but don’t lift your heels of the floor while you’re arching your back. Make sure your thighs are also parallel to the floor. Don’t squat very deeply!
Grip the barbell properly
Wrong: If you put the barbell on your neck, it could suffer a great traumatic injury, so you must be very careful!
Right: Pull your elbows back. You need to see “a shelf” appearing while you’re contracting your muscle. Squeeze your shoulder blades together. Make sure the barbell is on this shelf in a very low position so you can hold it very steady.
Squat with a plate or a dumbbell
Wrong: Your back shouldn’t be rounded since your shoulders are rounded. That’s wrong. Going too low while you’re performing a squat will cause an extra burden for you.
Right: Squeeze your shoulder blades together. Don’t pull your shoulders back. Your back needs to be straight while your lower back is a little bit arched! Make sure your thighs are in a parallel to the floor while you’re performing a squat.
Wrong: Your joints may suffer an injury in case your legs aren’t in a vertical line with your arms.
Right: Bend your knees and after that, push your chest forward to go along with your lower back. Pull your pelvis, too. Make sure your legs as well as your arms are vertical with the floor.
Step on a platform
Wrong: A greater burden on our knees is caused if we don’t stand close to the platform, but we shouldn’t burden them at all. Our leg muscles are the ones that should be burdened.
Right: Squeeze your shoulder together and make sure you straighten your back. Stand closer to the workout bench or the platform while you arch your back just for one bit. Your knee should be in a straight line with your foot.
Wrong: Don’t create an obtuse angle while you’re bending your knees! Your back is straight while the barbell is forward. The exercise becomes ineffective if the load is uneven.
Right: The barbell should almost be aligned with your shoulders while your lower back is arched. Bent your knees and then move your feet towards your hips.
Wrong: Twisting your knees sideways may cause a great injury.
Right: Your knee should be lined with your foot. While stepping forward, create an angle of 90° and bend.
Wrong: Your back and your shoulders are both in a round form. It is a clear sign that the squat is not done low enough.
Right: Pull your shoulders back. You should be straight. Make sure your thighs are parallel to the floor as you’re squatting down.
One-arm dumbbell row
Wrong: Raising your head makes your back arch instantly.
Right: Create a straight line with your body. It should start from the top of your head and go down your buttocks.
Dumbbell overhead triceps extension
Wrong: Holding the dumbbell in the middle will cause a burden for your joints and not the main target – your muscles.
Right: Take the dumbbell in both hands. Make sure your palms are facing up, but your shoulders are motionless. Your elbows have to be very close to your head. Raise the dumbbell over your head very slowly. Start lowering it slowly.
Standing calf raise
Wrong: Half of your feet or your whole feet are on the platform. They aren’t aligned with your shoulders.
Right: About 1/3 of your feet should only stand on the platform. They should be aligned with your shoulders. Lift your heels very high and remain in that position for several seconds. Lower your heels below the platform.
Wrong: Your body doesn’t form a straight line. Your lower back is arched greatly which isn’t good.
Right: Don’t round your lower back and don’t bend! Raise your torso to the level of your hips. Your back shouldn’t be round when you bend.
Article and image source: https://alternativehealthuniverse.com