2023-09-09 19:49:53
The gym is an ideal place to stay in shape and improve physical health, but it can also become dangerous terrain if exercises are not performed properly. Some exercises, due to their complexity or lack of technique, can increase the risk of injury rather than benefit the body. Here we present a list of six exercises that should be reconsidered or modified to avoid injuries:
These exercises can harm your health
1. High bar squats without proper technique: High bar squats are an excellent exercise to strengthen your legs and glutes, but performing them without proper technique can be harmful. Poor posture or carrying too much weight can put excessive strain on your back and knees. To avoid injury, it is important to learn correct technique and start with light weights before increasing the load.
2. Bench press with excessive range of motion: The bench press is a popular exercise for developing the chest and triceps, but performing excessive range of motion, such as lowering the bar to the chest or using extreme range with dumbbells, can increase the risk of injuries to the shoulders and legs. elbows. Maintain a controlled range of motion and within your limits of flexibility.
3. Heavy Lateral Raises: Lateral raises are great for strengthening your shoulders, but using weights that are too heavy can cause injury to your shoulder muscles or tendons. Opt for lighter weights and focus on proper form to avoid unnecessary strain.
4. Cervical shrugs with weights: Cervical shrugs involve moving the head back and forth while holding a weight on the forehead. This exercise can put extreme stress on the neck and spine, increasing the risk of injury to these areas. Instead of cervical shrugs, consider safer exercises to strengthen your neck muscles.
5. Leg press with knees locked: The leg press is great for developing your legs, but locking your knees in the fully extended position can put excessive pressure on your knee joints. Maintain a slight bend in your knees throughout the movement to reduce the risk of injury.
6. Traditional crunches with great breadth: Crunches are popular for working the abs, but performing them with a high amplitude, where the head is raised too much off the ground, can lead to lower back and neck injuries. Opt for a controlled movement and don’t use neck momentum to lift your torso.
By stopping these exercises you can avoid serious injuries
In conclusion, avoiding injuries in the gym is essential to maintaining a safe and effective exercise routine. It is always advisable to seek the guidance of a professional trainer to ensure that you are performing the exercises correctly and within your limits of ability. Modifying or leaving out these problematic exercises can help you prevent injuries and achieve your fitness goals more safely and effectively.
1694335831
#exercises #put
