7 Common Exercises You Should Forget About Forever

It happens that the most popular fitness exercises are far from the most effective, and sometimes even can cause irreparable harm to our health. Especially if you do them wrong.

Website I have prepared for you a list of popular but dangerous exercises and what is the best way to replace them.

Torsions



Why is it dangerous? with excessive load during twisting, pressure on the vertebrae increases, and this threatens with injuries. In addition, if you have a sedentary job, during the day the vertebral discs are heavily loaded. And when we lift the hull, we load them even more. The front of the discs is compressed, and the back is stretched. There is pain in the lower back and neck.

What to replace: Stand on all fours, straighten one arm and the opposite leg. Lift them parallel to the floor (so they are on the same line) and stay in this position for 5-10 seconds. Then the same for the other side. This exercise will help pump the muscles of the press, hips and buttocks, while minimizing excessive tension and possible injuries.

Reverse push-ups



Why is it dangerous? The main harm is that the hands are in an unusual position and the joints have a large load. Shoulders and elbows also do not move in the traditional position, and this can lead to dislocations, sprains of ligaments and small cracks.

What to replace: Stand up to the classic bar. It is important that the back is flat, and the arms are slightly wider than the shoulders. Bend your legs at the knees, while the hips and back should maintain a straight line. Now start lowering so that your arms bend along your torso. With this exercise, the same muscles will work, but without the risk of damaging the joints.

Side twists



Why is it dangerous? side twists are considered effective for the lateral muscles of the press. But just like normal, dangerous for the spine and intervertebral discs.

What to replace: Do the sidebar. Lie on your side with an emphasis on one hand and raise the other. Slowly remove the hips from the floor, you will feel the tension of the muscles of the press. Make sure that the back is flat, without deflection. Stay in this position as long as you can. Then do the same on the other side. The side bar will help pump the muscles of the press, burn fat and protect against spinal injuries.

Bending forward with dumbbells



Why is it dangerous? This is where our backs suffer first. And if you perform the exercise incorrectly, there is a risk of muscle stretching and spinal injuries.

What to replace: This is an exercise called a woodcutter. Stand up straight, legs slightly wider than your shoulders. Take the ball in your hands and on straightened hands lift it up so that it is over the left shoulder. On exhalation, lower the ball diagonally from top to bottom to the right thigh, descending into a half-squat. Try to do it slowly and smoothly. Then repeat to the other side.

Lifting dumbbells on biceps



Why is it dangerous? Any work with weighting in a standing position strongly loads the spine. In addition, this exercise involves only a few muscles. If you are not a professional athlete and do not practice under the supervision of a coach, it is worth replacing it with a more effective and safe one.

What to replace: You're going to need a resistance band. Take each hand at the end of the rubber band with a lower grip (palms on yourself) and start in turn bend your hands to your chest. You will feel that the idle hand does not straighten to the end, it is always slightly bent. Due to the tension, the load on the hands will be constant and uniform, and the result will be seen better.

Trainers for hip muscles



Why is it dangerous? The main disadvantage of such simulators is that you can earn a strong stretch. And even if the established weight seems comfortable, the ligaments can still suffer.

What to replace: One of the best and safest exercises for developing the legs is stepping on a hill. Take the table - the higher it will be, the harder it is to perform and the greater the load. With a straight back, step on the sidewalk and stand on it. Then step back to the same place. You can also walk sideways, thereby alternating the load on the muscles.

French dumbbell press



Why is it dangerous? During the exercise, a large load goes on the elbow joints. In addition, due to the high injury risk, the French press should be done only with perfect technique, and it is better to replace it with a safer exercise.

What to replace: The most suitable is the “diamond” push-ups. Make sure you are lying down, as with normal push-ups. Place your hands so that the thumb and index finger touch each other on both hands. Now do the same thing as with normal push-ups. Knees should be on the floor, but if you want to increase the load, you can perform with straight legs.

Source gbpersonaltraining, unm
Photographer Roman Zakharchenkomodel of Alexander Martynov specifically for Website


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