Ineffective Workouts
August 10, 2009
You have very little time to exercise, and if you waste your time on exercise which isn’t effective, you would be doing a lot of problems for yourself.
Behind the back Lat Pull: Maintaining the right posture for this exercise isn’t easy, only people who have very flexible shoulders can keep the spine straiten in this exercise. If you don’t have the right posture then you can go extremely wrong with the exercise. You have the risk of hurting your cervical vertebrae. Front lat pull down is the safer version. Make sure you lean a little back while pulling the lat down, your grip should be wider than your shoulders. Contract your abs when you pull the lat down.
Behind the head Military presses: This causes the same problem as the previous exercise mentioned. Normal Military Presses are a better bet, keep the barbell in front of your head, your weight shouldn’t go below your collarbone. You can do this exercise sitting or standing. Make sure you keep your posture erect.
Upright Rows: Pulling your weight or a barbell under your chin is a sure no for anyone. They can tend to compress the nerves around your shoulders. You can choose to do lateral or front shoulder raises. Make sure your posture and breathing is correct.
Lie Down leg press (knee bent too deeply): This can be an effective form of workout but it can pose a problem when you bend your knees too close to your body. This way you can hurt your knees and back. You should keep a few things in mind while doing leg presses like: you shouldn’t rotate your butt from the machine, make sure you don’t bend your legs beyond 90 degrees.
Smith Machine Squat: When you hold the machine and squat you might compromise on your posture. People also tend to place their feet farther and might put pressure on your knees. You should go for simple squats. Keep your feet shoulder width apart, bend slowly while you breath out, while you go down imagine you are sitting on a chair. Bend not beyond 90 degrees and make sure you can see your toes in the bend posture.
Bad Cardio Machines: Bad machines would have sub standard grips and might hurt your legs, back, spine, arms, elbows etc. Make sure your techniques are right when you choose to work out on cardio machines. Go for a natural grip, and don’t grip too hard. Don’t incline the machine to raise problems further.
Spot Reduction: Spot reduction isn’t the right way to exercise, although the exercise might affect your specified body part but it wouldn’t be good for your overall health. Make sure you incorporate weight training along with cardio workout. Building the muscle mass will raise your metabolism and help you burn more calories.
Wrong Shoes: Even if your technique is good, your shoes can ruin your entire workout. It might have a negative impact on your body and especially your joints, this would lead to injuries. The key is choose your exercise shoes with expert guidance.
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