Without using a gym, you may still maintain a healthy weight, according to fitness experts. And for this, exercises like planks, twists, and squats that can be done at home are ideal. They may appear straightforward at first glance, yet many individuals really use them incorrectly. And this can not only compromise their efficacy but also have negative health effects.
1. Plank
One of the easiest workouts that works every body part is the plank. But if this exercise is done incorrectly, it loses all of its benefits and might harm the spine.
Mistakes
- The raising of the pelvis leads to improper distribution of the load, which puts too much pressure on the shoulders, causing pain in the neck.
- Deflection in the lower back reduces the engagement of the ab muscles, harms the knees, and may cause pain in the lumbar area.
- Improper head position: Looking up or to the side may lead to cervical osteochondrosis.
The right technique
- Place your elbows right under your shoulder joints, relax your neck, and look down.
- Your legs must be straight, and your gluteal muscles should be engaged.
- Your back should be straight, your stomach should be tightened, and your hips should form a straight line with your shoulders and heels.
2. Dips
Due to its ease of execution, this straightforward exercise, which targets the triceps and the upper body, is appropriate for novices. Tricep dips should often be performed on a bench or chair, but with enough practice, you may also execute them on the ground.
Mistakes
- The shoulder joints will be loaded instead of the triceps if you stretch your elbows out to the sides.
- Additionally, a rounded back overworks the shoulders and increases the risk of injury.
The right technique
- Stretch your legs forward, placing your heels on the floor, and place your palms shoulder-width apart on the edge of a sturdy chair.
- Using the power of your hands, slowly lower your body. Finally, your elbows should be at a 90-degree angle. After that, move the bench aside with your arms before starting over.
- Your back should be as level and as near to the chair as you can make it. Instead of bending your elbows inward or outward, do so backwards.
Crunches 3.
You should lie on the floor and bend your knees at a 90° angle to properly execute a crunch. Then you should easily raise your shoulders off the floor while contracting your ab muscles. Although this practice appears to be the simplest there is, many individuals nevertheless make some errors.
- a broad range of movement. The major strain will be on your hip muscles rather than your ab muscles if you elevate your body too high.
- bowed neck If you keep your hands behind your head and press on the back of your head in this situation, some of the weight is transferred to your neck or hands.
- By using the hip muscles, securing the legs lessens the strain on the ab muscles.
The right technique
- Put your lower back on the floor while bending your knees at a 90° angle. You can either place your hands behind your head or cross them over your chest.
- Lay back on the floor gently without letting your muscles rest after lifting your shoulders 6 to 9 inches off the ground with ease.
- Throughout the exercise, keep your feet flat on the ground and maintain a straight forward gaze.
4. Pushups (a lighter version)
According to studies, a less strenuous kind of push-ups nevertheless targets the same muscles. You can perform push-ups from the wall, a bench, a sofa, or even from your knees or toes.
Mistakes
The spine will be overloaded if the lower back is deflected.
When viewed from the top, the elbows are positioned to the sides and resemble the letter "T." The triceps and chest do less effort in this position while the shoulders overwork.
Place your hands against a wall, the sofa, or the ground. Lower your body as low as you can while keeping it straight like a string. then ascend gradually.
You should hold yourself with your arms slightly broader than shoulder-width apart. You want your fingers pointing forward.
Your elbows should be at a 45° angle with respect to your body.
5. Kneel
There are less visible errors, though, such lifting your heels off the floor or hunching your back when performing squats.
You don't bend your knees toward your toes, which puts more strain on your joints and uses less of your thigh abductor muscles.
Your knees sag forward and extend past your toes. This might cause soreness and lessen the strain on your buttocks.
Some individuals squat while raising their heads. You shouldn't do this since it interferes with your balance and technique and may result in lower back and neck pain.
The entire exercise should be performed with the back straight, eyes forward, and feet flat on the floor.
Knees shouldn't extend past toes. Instead of bending your legs, consider lowering your buttocks to improve your technique.
The toes and patella should point in the same direction.
Without jerking, the squat should be executed smoothly.
8 Common Exercises Even Fitness Instructors Mistakenly Perform
A lot depends on how deep you squat and how wide you spread your legs.
Squatting properly involves bringing the hips parallel to the ground. The knees get burdened with too-deep squats, while the thigh muscles are insufficiently engaged with incomplete squats.
The muscles in your inner thighs and buttocks are put under additional strain the more apart you spread your legs.
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