7 Common Workout Mistakes To Avoid

Workout – mistakes. How not to harm yourself during fitness?

To achieve results in training, it is important to perform basic exercises. Not everyone has the opportunity to train with a trainer, so we often do even the seemingly simplest squats incorrectly. In addition to the fact that in this way we reduce all efforts to nothing, it is also unhealthy. Together with the personal trainer analyzes the most common mistakes of those who work out on their own.

Don't Do it in Exercises

1. Squats

How to Do Squat

How to Do:

During the correct squat, the feet are at the width of the pelvis, slightly diagonal, and the knees are aligned with the feet. Heels on the floor, back straight, look forward, and do not tilt the body. The squat starts from the hip joint, not from the knees.

Tips: Keep your back at 45 degrees, do not roll your back or forward. Get down to parallel with the floor.

2. Lunges

How to Do Lunges

How to Do:

For the competent performance of lunges, it is essential to maintain a right angle in the knee joints. The heel of the standing leg behind is directed to the ceiling, the knee to the floor. The body is tilted 10 degrees. The knee in front of the standing leg is above the ankle joint.

Tips: Do not tilt the body forward and also do not take the knee out of the line of the foot.

3. Plank

How To Plank to Do

How to Do:

The most important thing in the bar is to take the correct starting position. Elbows should be under the shoulder joints, feet hip-width apart. The neck is a continuation of the spine, and the gaze is directed to the floor.

Tips: Do not round your back and do not raise your pelvis too high, the body should be parallel to the floor only then all the muscles will be involved in the work.

4. ABS Crunch

how to do abs crunch

How to Do:

Straining the rectus abdominal, we round the thoracic region by raising the shoulder blades up. We raise the body vertebra by vertebra. The lower ribs stretch towards the pelvis. The loin is pressed to the floor.

5. Deadlift

How to Do DeadLift

How to Do:

The starting position of the foot at the width of the pelvis is parallel. The thoracic region is in a neutral position, the shoulder blades are adducted. Grip shoulder width, look straight. The knees are slightly bent. The movement begins with the abduction of the pelvis back, the weight of the body in the middle of the foot. The bar slides along the hips, keeping the back straight. We lower the bar to the level of the knees. By contracting the gluteal muscles, we return the body and pelvis to their original position.

Tips: It is important not to round your back.

6. Upright Row

How to Do Upright row

How to Do:

The starting position of the feet at the width of the pelvis. Grip the barbell shoulder-width apart, look straight ahead, back straight.

Tips: Do not round your back during the exercise.

We begin the movement by raising the elbows strictly parallel to the shoulders, do not fill up the elbows back. The movement of the bar is strictly along the body. Raise the bar to the level of the bottom of the pectoral muscle. We repeat the desired number of times.

7. Reduction Legs 

Reduction Legs

How to Do:

  • The back touch the back of the bench so that the position is stable;
  • Due to the work of the adductor muscles of the thigh, the legs are reduced in front of them;
  • The work goes to touch, in full amplitude;
  • With an exhalation, the legs return to their original position;
  • The required number of repetitions is performed, it is better to leave the simulator for the rest period in order to avoid overstretching of muscles and ligaments.

Tips:

  • Do not push your hips with your hands;
  • Fast low-amplitude operation;
  • Insufficiently complete reduction of the legs;
  • The curvature of the back in the thoracic region;
  • Too much deflection in the lumbar;
  • Displacement of the pelvis forward along the pillow of the simulator