8 Popular Exercises That Even Fitness Experts Get Wrong
Even without going to the gym, you can still get into shape. There are many exercises which require no equipment or weights and can easily be performed at home. For example, push-ups squats, twists, and plank. However, while these may seem like simple exercises, most people do them wrong at the beginning. This affects the effectiveness of the exercise and can even lead to health problems.
There are several common exercising mistakes which people tend to make while performing even the most basic exercises.
As per studies, even a lighter version of push-ups engages the same targeted muscles- the chest muscles. However, it lessens the load. The lighter version of push-ups usually involves doing push-ups from the knees or toes, or from a bench, sofa or the wall.
- By deflecting your lower back you only overload your spine.
- Bending your elbows to the sides while pushing up in a way in which is resembles a “T” overworks the triceps more than your chest.
The correct technique
- Place your hands on the sofa, wall, or floor. Keep your body straight and lower it as much as you can and then rise back up smoothly.
- Keep your arms placed slightly wider than shoulder-width apart with your fingers pointed forward.
- It would be best if your elbows are kept at a 45° angle towards your body.
Crunches are typically an abs exercise. While it may look simple enough to do, people still end up making many exercising mistakes while performing it. A correct crunch is performed with your knees bent at a 90° angle.
- Lifting your body too high will result in a wide range of motion which will place the main load on your hips instead of your ab muscles.
- Bending your neck transfers the load to your neck and hands, especially if you place your hands behind your head. This also applies pressure to the back of your head.
- Securing your legs shifts the engagement to the hip muscles instead of the abs.
The correct technique:
- Lie down with your lower back pressed to the floor and your knees bent at a 90° angle. You can choose to place your hands behind your head or across your chest.
- Smoothly raise your shoulders 6-9 inches off the floor by engaging your ab muscles, and then slowly lie back down on the floor.
- Make sure your feet are planted firmly on the floor and keep looking straight in front of you.