Some exercises can cause more damage than the progress of your health, creating problems such as unnecessary tension in the neck, spine and shoulders, or excessive stress on the joints. There are also exercises that are so inefficient that you will waste your time doing them. The good news is that there is an adequate replacement option for each of them.
FullnessBuzz has investigated which exercises to abstain from and how to replace them.
1. Behind The Neck Pull-Downs Vs Traditional Pull-Downs
Stop doing In general, the deployable exercises are directed to the muscles of the back, which are an important muscle group that normally requires a relatively high weight. The problem begins when you pull the weight behind the neck. In this case, you have no choice but to tilt your head forward, putting a lot of tension. Also, your shoulders are in a very uncomfortable position. The reality is that behind the neck, the downcast have no particular advantage over the traditional downcast, where the weight is pulled on the chest.
Start to do The traditional drop-outs are an excellent exercise for the strength of the upper part of your body, aimed at the muscles of the back and biceps using the natural position of the body and the most natural movements.
• sit on a bench in front of the unrolling machine;
• Grab the bar with a wide handle;
• Pull the shoulder blades back and forth, bringing the bar to your chest;
• Return to the starting position and start again.
Make sure you adjust the weight correctly. If you find that you have to lean back to complete the drop-down, you’re probably a bit too ambitious with the weight.
2. Triceps Dips With Hands Behind Vs Tricep Extensions
Stop doing Dives are effective exercises for your triceps, it’s a good idea to get away from them. Because they force your shoulders to perform extreme internal rotation and exert excessive pressure on your joints. It gets even worse if you do it in a chair or on a high bench, as is usually recommended for beginners.
Start doing triceps extensions are a very effective isolated exercise for triceps.
• Begin by standing up with a dumbbell held in both hands and with your feet shoulder-width apart;
• Lift the dumbbell over your head with your arms extended and your elbows against your head.
• lower your forearms behind your head;
• Return to the starting position and start again.
Note: Only the forearms should move, the upper arms should remain in the same position, close to the head.
Another alternative is narrow pumps.
3. Tuck Jumps Vs Traditional Jumps
Stop doing This is where you do squats or burpees, then jump and bend your knees to your chest. It may sound great, but it puts a lot of unnecessary stress on your knees and ankles without any real benefit.
Start doing The jump increases your heart rate, which is beneficial for weight loss. If that is what you are working on and you really like to jump at the end of squats or burpees, avoid kicking your knees. In this way, your heart rate always increases, but you do not exert too much pressure on your ankles and knees.
4. Crunches Vs Plank
Stop doing We all want flat stomachs, but abdominals are not the best way to achieve this goal. Both are ineffective and dangerous. If you are a beginner, it is natural to stretch your neck too much by pressing too hard. And if you already have strong abs, you will have to make infinite crosses to get results, and your lower back will not forgive you.
Start doing We all like the boarding in different degrees. This is one of the most beneficial exercises and you can always adjust it to your own level.
• Start on the ground, on all fours. Lower your forearms on the floor and place your elbows directly under your shoulders.
• Go back to get a straight line between your heels and your head;
• To hold back.
There are some variations of this exercise, so you can always adjust it to your personal comfort level.
• Standard board: keep your hands in place of your elbows, keeping your arms straight
• One leg board: lift one foot to float from the ground
• Knee board: stay on your knees instead of your toes
5. Sit-Ups Vs Leg Raises
Stop doing This exercise may be popular, but it does not mean it is effective. In fact, the abdominals are even worse for the lower back than the abdominals.
Start doing The leg lifts are a simple but very effective exercise for the base and thighs.
Another good alternative is the Plank.
6. Side Bends Vs Side-Plank Crunch
Stop doing This exercise is a waste of time in the gym. If you decide to do this to lose unwanted fat on your side, this will not happen because you can not lose fat in specific places, but only in the body in general. In addition, this exercise requires you to bend the spine laterally, which is a very unnatural movement.
Start to do The grip on the side table works on the core, shoulders, back and arms.
• Start by lying on the left side with your forearm directly under your shoulder and your right hand behind your head, but do not press your neck with this hand, it is supposed to stay there to maintain balance. ;
• Lift the body with long legs and stacked feet;
• compromise your heart;
• Lower your body and lift it completely, repeat the operation.
7. Seated Leg Extensions Vs Goblet Squats
Stop doing Leg extension exercises work on the leg muscles, but these machines put your knees under tension, so the damage outweighs the benefits. These exercises are aimed at muscles that can normally support a relatively heavy weight, but their configuration becomes too heavy for the small and very important tendons and ligaments of their knees.
Start doing Goblet Squat works your whole body and is a very natural movement and posture.
Keep your feet apart from the width of your hips;
Keep the weight close to your chest (the weight remains in the same position throughout the exercise);
Squatting, sitting on your heels;
Duck as deeply as you can;
Return to the starting position and repeat.
8. Back Hyperextensions Vs Back Raises
Stop doing Back hyperextensions are a tension in the lower back, simply because the lower back is not designed to extend beyond a neutral position.
Start doing The back raises point to the same area and are equally beneficial, but they are a much safer exercise for the lower back.
• Position the rear bearing machine at a 45 ° angle.
• lower the upper part of the body;
• Start lifting your back in the neutral position;
• Return to the starting point and start over.