9 Least Effective Exercises
Workout Not Working?
Who has time to waste on ineffective, risky exercises? Not
you. So ditch these nine moves that may not deliver the results you want — and
may even cause injury.
you. So ditch these nine moves that may not deliver the results you want — and
may even cause injury.
#1: Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can
keep their spines straight enough to do this exercise properly. So the move —
done wrong — can lead to shoulder impingement or worse, a tear in the rotator
cuff. And if the bar hits the back of the neck, it could injure cervical
vertebrae.
keep their spines straight enough to do this exercise properly. So the move —
done wrong — can lead to shoulder impingement or worse, a tear in the rotator
cuff. And if the bar hits the back of the neck, it could injure cervical
vertebrae.
#2: Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up
and down behind the head, can cause the same problems as the lat pull–down
behind the head.
and down behind the head, can cause the same problems as the lat pull–down
behind the head.
A Safer Military Press
A safer shoulder alternative: When doing the military press,
keep the bar or dumbbells in front of your head. Stand with the weight no lower
than the collarbone and keep your upper body upright. The exercise can also be
done seated. Always sit straight against a back support, and keep the natural
curve in your spine, with upper back and glutes pressed to the chair.
keep the bar or dumbbells in front of your head. Stand with the weight no lower
than the collarbone and keep your upper body upright. The exercise can also be
done seated. Always sit straight against a back support, and keep the natural
curve in your spine, with upper back and glutes pressed to the chair.
#3: Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled
bar up under your chin is a big no-no because it can compress the nerves in the
shoulder area, impinging the should
bar up under your chin is a big no-no because it can compress the nerves in the
shoulder area, impinging the should
Safer Alternative to the Upright Row
Instead of doing an upright row, work your shoulders with a
front or lateral shoulder raise, lifting weights out to the front or side of the
body.
front or lateral shoulder raise, lifting weights out to the front or side of the
body.
#4: Lying Leg Press with Knees Bent Too Deeply
From a reclining position, you push the plate up and bring it
down in this common exercise to work the quadriceps, hamstrings, and glutes. The
problem comes when you bend your legs too far -- past a 90-degree angle -- which
can hurt your back and knees.
down in this common exercise to work the quadriceps, hamstrings, and glutes. The
problem comes when you bend your legs too far -- past a 90-degree angle -- which
can hurt your back and knees.
Leg Press: Safer Moves
If you want to do a lying leg press, keep your butt from
rotating off the back of the machine, and don't bend past 90 degrees at the
knee.
rotating off the back of the machine, and don't bend past 90 degrees at the
knee.
#5: Squats on the Smith Machine
The problem: The bar on the machine doesn't give, which can
force the body into risky positions. Plus, people tend to put their feet farther
in front of their bodies when doing squats on the machine, which makes matters
worse.
force the body into risky positions. Plus, people tend to put their feet farther
in front of their bodies when doing squats on the machine, which makes matters
worse.
Squats: A Safer Alternative
It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move
the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.
the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.
#6: Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the
handrail cheats your body and can throw off your alignment, jarring your spine,
shoulders, and elbows.
handrail cheats your body and can throw off your alignment, jarring your spine,
shoulders, and elbows.
Better Technique on Cardio Machines
Don't set the incline or resistance so high that it causes you
to hang on to the machine too tightly. Use a natural gait with a light grip. For
a more challenging workout, hold on lightly with one hand and move the other
arm, switching arms periodically. And save the reading for after your workout so
you can focus on good form.
to hang on to the machine too tightly. Use a natural gait with a light grip. For
a more challenging workout, hold on lightly with one hand and move the other
arm, switching arms periodically. And save the reading for after your workout so
you can focus on good form.
#7: Exercises Done with Goal of Spot Reduction
People who do strengthening and toning exercises in an effort
to trim fat from a certain area — thighs, hips, stomach, or arms — have the
wrong idea. Although these exercises can help firm muscles, if the targeted area
still carries an extra layer of fat, it won't look much different. You can't
isolate fat loss to one part of the body.
do you have any routines you are concerned about in the workout area?
to trim fat from a certain area — thighs, hips, stomach, or arms — have the
wrong idea. Although these exercises can help firm muscles, if the targeted area
still carries an extra layer of fat, it won't look much different. You can't
isolate fat loss to one part of the body.
Effective Ways to Reshape Your Body
Cardiovascular exercise will torch calories, but resistance
training is a big part of the equation if you want to burn fat. Boosting your
muscle mass increases your metabolism, so you burn more calories all the time,
even when you're not working out.
source :wmd
training is a big part of the equation if you want to burn fat. Boosting your
muscle mass increases your metabolism, so you burn more calories all the time,
even when you're not working out.
# 8: Always Lifting with a Weight Belt
The problem: Too many people wear weight belts too often.
Unless you have a back injury or other medical reason — or are lifting a lot of
weight — the weight belt may let your core muscles slack off — and you need your
core muscles all the time in everyday life.
The solution: Back off the weight belt unless it's necessary.
Unless you have a back injury or other medical reason — or are lifting a lot of
weight — the weight belt may let your core muscles slack off — and you need your
core muscles all the time in everyday life.
The solution: Back off the weight belt unless it's necessary.
#9: Any Exercise Done Wearing the Wrong Shoes
Even if you're doing everything else right, your efforts can
be undermined by improper footwear. Working out with the wrong shoes increases
pounding on the joints, and can lead to injuries like plantar fasciitis or
tendinitis.
be undermined by improper footwear. Working out with the wrong shoes increases
pounding on the joints, and can lead to injuries like plantar fasciitis or
tendinitis.
Shoe Solution
The key, experts say, is to choose a shoe that is specific to
your activity and that suits your particular foot. They recommend shopping at
stores specializing in athletic shoes, where you can seek advice from a
knowledgeable salesperson. And don't forget to replace your shoes when they show
signs of wear.
your activity and that suits your particular foot. They recommend shopping at
stores specializing in athletic shoes, where you can seek advice from a
knowledgeable salesperson. And don't forget to replace your shoes when they show
signs of wear.
source :wmd
do you have any routines you are concerned about in the workout area?
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