If you
wish to achieve results in the gym, lose weight, and gain muscle,
it is important to do basic exercises. But we often do them wrong,
harming our health and canceling out our efforts.
How to train in the gym properly, effectively, and without ruining your health.
15. Hip bridge
Wrong: If you arch your back when doing the hip bridge, you load your lower back instead of your buttocks.
Right: Bend
your knees so that they form a right angle to the floor. Raise your
pelvis up, and make sure that your body forms a straight line from your
shoulders to your knees — it’s important. At the top, squeeze your
buttocks as much as you can and contract your abdominal muscles.
14. Alternating side lunges
Wrong: If you lean too far forward and bend your knees at an acute angle, your spine and knees become overloaded.
Right: Keep
your back flat, and don’t raise your pelvis. Make sure that your knee
is bent at an angle of approximately 90° when squatting.
13. Plank
Wrong: If your back is not straight when doing the plank, the exercise loses its effectiveness and becomes useless.
Right: Hold
your body in a straight line from the top of your head down to your
heels. Keep your arms at an angle of 90°, and don’t bend your neck.
12. Back squat
Wrong: If your
knees go beyond your toes, you round your back and lay the barbell
on your neck, shifting the weight to your toes. You can severely harm
your neck and fall down.
Right: Make
sure the barbell weight is kept in line with the middle of your feet.
Arch your back, and don’t lift your heels off the floor. Keep your
thighs parallel to the floor, and don’t squat too deeply.
11. Grip the barbell correctly
Wrong: If the barbell is on your neck, it is extremely traumatic.
Right: Pull
your elbows back, and squeeze your shoulder blades together so that
a "shelf" appears through the contraction of your muscles. Put the
barbell on this shelf as low as possible, provided that you can steadily
hold it.
10. Squat with a dumbbell or a plate
Wrong: Your shoulders are rounded forward, hence your back is rounded too. Going too low on a squat gives you an extra load.
Right: Pull
your shoulders back, and squeeze your shoulder blades together. Keep
your back straight, slightly arched in your lower back. Your thighs must
be parallel to the floor when squatting.
9. Deadlift
Wrong: Your legs and arms are not vertical, putting you at risk of falling down and injuring your joints.
Right: Bend
your knees, push your chest forward, arch your lower back, and pull
your pelvis back. Hold your legs and arms perpendicular to the floor.
8. Stepping on a platform
Wrong: The further we stand from the platform, the greater the load is on our knees instead of our leg muscles.
Right: Straighten
your back, and squeeze your shoulder blades together. Slightly arch
your back, and stand closer to the workout bench or platform. Your knee
must be in line with your foot.
7. Bench press
Wrong: Your
knees are bent at an obtuse angle. Your back is straight, and the
barbell is shifted forward. Thus the load is uneven, and the exercise
becomes ineffective.
Right: The
barbell must be approximately in line with your shoulders. Arch your
lower back. Bend your knees, and move your feet slightly backward toward
your hips.
6. Dumbbell lunges
Wrong: Your knee is twisted sideways, which is ineffective and traumatic.
Right: Your knee must be in line with your foot and bent at an angle of 90° when stepping forward.
5. One-legged squat
Wrong: Your shoulders are rounded forward, so your back is rounded too. The squat is not low enough.
Right: Pull your shoulders back, and straighten up. Squat down until your thighs are parallel to the floor.
4. One-arm dumbbell row
Wrong: Your head is raised, so your back arches.
Right: It is important that your body makes a straight line from the top of your head to your buttocks.
3. Dumbbell overhead triceps extension
Wrong: If you grip the dumbbell in the middle of its handle, your joints will be loaded instead of your muscles.
Right: Take
the dumbbell in both hands with your palms facing up. Keep your
shoulders motionless, and press your elbows as close to your head
as possible. Raise the dumbbell overhead, and slowly lower it.
2. Standing calf raise
Wrong: Your feet are halfway or almost completely on the platform. They are not aligned with your shoulders.
Right: Stand
with 1/3 of your feet on the platform so that they are in line with
your shoulders. Lift your heels as high as possible. Hold for a few
seconds, then lower your heels until they’re below the platform.
1. Hyperextension
Wrong: Your body doesn’t form a straight line, and your lower back is strongly arched.
Right: Avoid rounding or bending your lower back.Raise your torso to hip level, and don’t round your back when bending down.
courtesy: brightside