Why it’s dangerous: Here, again, our back is the first to suffer. And when doing the exercise incorrectly, there’s a risk of stretching the muscles and causing spine injuries.What to replace it with: An exercise called a "woodcutter" can help you. Stand straight, legs slightly wider than shoulders. Pick up a stuffed ball, and raise it up on straightened hands so that it’s over your left shoulder. On the exhale, lower the ball diagonally downward to your right thigh, doing semi-squats. Try to perform it slowly and smoothly. Repeat on the other side.
Why it’s dangerous: Any work with weights in a standing position strongly loads the spine. In addition, this exercise involves only a few muscles. If you aren’t a professional athlete working under the supervision of a coach, it should be replaced with a more effective and safe exercise.What to replace it with: Here you’ll need a resistance band. Take one end of the elastic band in each hand with the bottom grip, and begin to bend your arms to your chest one by one. You’ll feel the nonworking hand doesn’t fully straighten and is always slightly bent. Due to the tension, the load on your hands will be constant and equal, and the result will be better.
Thigh muscle fitness equipment
Why it’s dangerous: The main drawback of such equipment is that you can get a severe distension. And even if the installed weight seems comfortable, the ligaments can still suffer.What to replace it with: One of the best and safest leg exercises is a high step. Take a step — the higher it is, the harder it is to do the exercise and the greater the load on the muscles. With a flat back, step up and stand on the step. Then step back to the same place. You can also step sideways, thereby alternating the load on your muscles.
Dumbbell French press
Why it’s dangerous: During the exercise, a large load goes to the elbow joints. In addition, because of the high traumatic risk, the French press should be done only with a perfect technique, so it’s better to replace it with a safer exercise.What to replace it with: The most suitable is the "diamond" push-up. Get into a front lying support, as with common push-ups. Place your hands so that your thumb and forefinger touch each other on both hands. Now do the push-ups as usual. Your knees should be on the floor, but if you want to increase the load you can perform it with straight legs.
