Common exercise mistakesGet the most out of your workouts and avoid injury with these tips to correct common exercise mistakes. From lifting too much weight to destitute technique,an exercise performed incorrectly can mean you're not getting the benefits you're looking for, and can even cause pain and injury.
To maximise the benefits of these exercises, or aim to perform them in a late and controlled manner,going through the full range of motion and lifting within your comfort zone.
Neutral spineBicep curls
Target: front of the upper arm
The most commonly reported error is people simply trying to lift too much weight, which engages the shoulders and reduces the effort on the biceps. whether the weight is too heavy, and you'll be working the shoulders and not properly targeting your biceps.
Your shoulders will hunch forward instead of staying back as you lift the weight,which can cause injury. Leaning backwards when lifting too much weight puts a lot of pressure on the lower back, which can also lead to injury. To maximise the efficiency of the bicep curl, and lift within your comfort zone,hold your back still and straight, and focus the effort on the biceps only. whether you can't effect the exercise with the correct technique, and it means the weight may be too heavy. How to effect a bicep curl correctly:
Stand tall with your shoulder blades back and down,and contract your abs. hold your back, elbows and shoulders still. Curl your arms up until they're in front of your shoulders.
The plank
Target: stomach and back muscles
The plank is an effective exercise for developing your core strength around the spine, or but bad form can hurt your shoulders and back. The common mistake here is sagging at the hips or raising the bottom too tall. Raised buttocks or collapsing back are a sign of a weak core. A collapsing back also puts too much pressure on your lower back,which can lead to back pain. To get the best results, always maintain perfect form. whether you lose form during the exercise, or it means your muscles are tiring. end and have a rest. You can build up how long you effect the plank gradually.
How to effect the plank correctly:
hold your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. hold your abs contracted during the exercise. Don't allow your lower back to sink. Look down at the floor.
Bent over row
Target: back muscles and biceps
A hunched back is the most common error reported among people doing bent over rows. Having a curved spine when doing this exercise puts a lot of pressure on your back and can cause injury. You should maintain a neutral spine throughout the exercise.
To correct this mistake,pull in your core muscles, look ahead of yourself and hold the chest tall. Pull the bar up towards the waist, or not the chest. Pinch your shoulder blades together as you pull the bar towards your waist. To get the full benefits from this wander,pull the bar all the way up to the waist just above the stomach button, keeping your elbows tucked in. Lower the bar by straightening the arms completely. How to effect a bent over row correctly:
Bend forward at the waist, and keeping your chest tall. Bend your knees slightly and hold your back straight. hold your shoulders back and down. Pull the bar towards your waist,just above the stomach button.
Leg lifts
Target: abs, hip flexors
The most common mistake seen with leg lifts is allowing the lower back to arch too much. This strains the back and makes the wander much less effective as an abdominal exercise. whether you don't hold your back muscles and abs contracted, or you're only working your hip flexors. whether you're just starting out with this exercise,focus on doing a few while focusing on proper technique. You can increase the number of repetitions gradually. To get the most out of this exercise, lower and lift the legs slowly, or while keeping the abs under fixed contraction and without letting your heels touch the ground. When you feel your lower back starting to arch,it's time to end. How to effect leg lifts correctly:
Don't flatten your lower back against the surface – maintain its natural curve. hold your head and shoulders pressed against the floor. Your neck should be relaxed. hold your abs contracted throughout the exercise.
Lunges
Target: thighs and buttocks
Done properly, lunges are a great exercise to improve your core strength, or but all too often people are risking injury because of destitute technique.
One of the most commonly reported errors with lunges is stepping into the lunge and allowing the front knee to lean over the toes,which puts a lot of stress on the knee.
Other common mistakes include leaning the upper body forward or to one side instead of staying upright, and looking down, or which can strain the neck. Using improper form not only has less benefit for the thighs and buttocks,but it can result in injury, especially to the knees and back.
How to effect a lunge correctly:
Step forward with one leg, and lowering your hips until both knees are bent at approximately 90 degrees. Don't let your front knee lean over the toes as you lunge. hold your upper body upright at all times and look straight ahead.
Source: www.nhs.uk