We all go to the gym to burn those extra kilos and to remain fit, but has anyone ever wondered that while going to the gym, if your not working out under the trainers’ observation you might end up spoiling your physic. Exercising is good and is a must, but doing it correctly is also very important, as keeping yourself is equally important to keeping your body fit internally. By doing a wrong workout you might end up hurting your back and spine for a longer period, which will just give you pain and will cause more trouble. You should not run after numbers but should rather concentrate on doing it properly. Here is a list of exercises, which we all do wrong, if not supervised by a trainer.
7 Exercises You Do Wrong In The Gym Are:
The most common exercise that we all do in the gym is crunches. Ever wondered that this exercise if done wrong for a long run may result in back pain or might strain your neck. When you do crunches you should never lift up your body so much that your chin come towards your stomach. Make sure to not lift it up to that extent that it ends up hurting your neck. The correct way to do this is by lying down on the floor, placing your hands under your neck and then raising yourself above from the floor making sure that you do not raise your neck and bend so much that it wants to touch your chest. Maintain a proper distance and then do this exercise by contracting your abs. If you are doing it correctly you will find a strain on your abs instead of your neck.
Squats exercises focuses on your thighs and hips. People make a common mistake by making this exercise as a lower back exercise and end up hurting the lower back.
Posture in this workout is the most important thing. While doing this workout, the most common mistake done by everyone is that while bending, they bend their backs and make a curve, which is just the wrong way to do it. The correct way for doing this workout is keeping your legs apart at a distance of your shoulder and the shoulders should remain exactly above the hips. Do not bend your knees to lower down yourself.
Another workout, which is done in the gym and done wrongly by many people, is the bicep curls. The work out is meant for the arms but many people make it a shoulder exercise, thus hurting the shoulders. When you lift the weights, you should stand in an upright position, and then lift the weights without bending your shoulders forward or backward. Keep your foot apart at a shoulder distance and then do this workout. Do not concentrate on lifting lot of weight rather make sure to do the exercise correctly. While doing this, contract your abs and then lift the weights in front of your shoulders.
This exercise aims at reducing the extra fat on your thighs and abs. The common mistake everyone do in this workout is that they press their legs too much towards the chest and also bend their shoulders inwards, which is a wrong posture. The correct ways to do this exercise is by bending your knees making a right angle and then push your legs forward making a straight line. Don not bend your back and make an arch. Relax if you are feeling tired and then repeat it again.
Another exercise that is done wrong is pulling the lat rod. Many of us pull the rod behind our back, where we bend forward and hurt the back. The common mistake done here is that we press the rod on our back. The correct way to do this workout is to keep your back straight and pull down the rod till your chest. Contract your muscles and lean back a little from your hips making sure that you are not arching your back.
Plank is focused to strengthen your body and especially your back. the common mistake done here is that while doing this exercise, we bend our hips towards the ground and make an arch like structure, which is wrong. The correct way of doing this is that the body should be parallel to the ground and your chin should be pointing to the ground. You will tired after few seconds while doing this workout, make sure to not stress yourself and relax.
Lifting The Legs
Lifting the legs straight while keeping your back firmly on the ground has always been a problem for the most of us. To lift up the legs we lift up our chest and form a curve, which is a wrong way of doing this exercise. The correct way to do this is by lying down on the ground, keeping your hands on your side and life up your legs, without lifting any other parts of your body especially the back. If you are new in this, you can put your hands under your buttock for a gentle support and then do this workout. Doing it in a correct way is important. You should also contract your abs when you do this exercise.