To achieve results in the gym, lose weight and tighten the muscles, it is important to do basic exercises. However, often we do them wrong, thereby harming our health and reducing our efforts to nothing. When regular exercising at the gym do not bring the desired result, it is worth thinking about what you are doing wrong.
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Usually the devil is in the details. Even the usual things can be completely wrong. This article will describe the main mistakes that novice athletes make in the gym. All of them will be described below, it will be useful also for experienced people, as some sometimes deceive your body, not working on it completely.
The enemy must be known in person, especially if it is about training and health. You can do it 5 times a week and follow all the instructions of trainers and nutritionists, and instead of the press you can get back pain and nervous tension. Fitness mistakes can spoil any result:
#1. Glute bridge. If the back is bent during the bridge, the load is not on the buttocks, but on the lower back.
#2. Side lunges. If the body is tilted forward, and the knees are bent at an acute angle, the spine and knees are overloaded.
#3. Plank. If the back is uneven during the strap, the exercise loses its effectiveness and becomes useless.
#4. Squats. If the knees go beyond the socks, the back is round, and the bar is on the neck, the weight is shifted to the toes. So, you can severely damage your neck and fall down.
#5. Hold the bar correctly. When the bar is on the neck - this is extremely traumatic.
#6. Dumbbell squats. Too low squats give an extra load on your spine.
#7. Deadlift. If your legs and arms are inclined, this is the risk of falling and injuring the joints.
#8. Step-ups. The further we stand from the platform, the bigger load falls on the knees, and not on the muscles of the legs.
#9. Bench press. If the back is straight, and the bar is forward, the load is uneven, and the exercise becomes ineffective.
#10. Lunges. If the knee is turned sideways, it is ineffective and traumatic.
#11. Single leg squats. The main mistake: the shoulders are brought forward, because of which the back is rounded.
#12. Thrust dumbbells. Do not raise your head, because of which the back deflects.
#13. Lifting dumbbells from behind the head. If you hold the dumbbell by your fists for the middle, then the load will shift from the muscles to the joints.
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#14. Calf rises. The main mistake: the feet are 1/2 or almost completely on the platform.
#15. Hyperextension. There is no straight line of the body, a strong deflection in the lower back.
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