8 Popular Exercises That Even Fitness Experts Get Wrong

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3Squats

Squats are one of the many exercises which target many muscle groups in your body. At first, squats look easy enough to do, but, the reality is that it is much more of a complex set of movements. Doing squats without the proper technique and form will only reduce its effectiveness.

Common mistakes:

  • Not bending your knees in the direction of your toes will increase the load on your joints and will not engage much of the abducting muscles of the thighs.
  • Letting your knees fall forward beyond your toes will reduce the load on your buttocks and cause pain.
  • Raising your head during squats may ruin your technique and balance and even end up causing neck and lower back pain.
  • Keeping your legs too wide apart will lead to overload on the muscles of the inner thighs and buttocks.
Wrong positions of Squats

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The correct technique:

  • Keep your back straight and your feet flat on the ground. Squat down until your hips are parallel to the floor.
  • Don’t bend your knees beyond your toes. You can improve the technique by focusing on lowering your buttocks more than bending your legs.
  • Make your patella face the same direction of your toes.
  • Perform smooth squats without any jerking movements.
The correct technique for squats

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4Dips

Dips are great for beginners. This exercise targets the triceps and upper body and is quite simple to perform. Just, remember that triceps dips should always be performed with the help of a bench or chair. At an intermediate level, you can attempt to perform dips on the floor.

Common mistakes:

  • Extending your elbows to the sides will add extra load on your shoulder joints rather than your triceps.
  • Rounding the back can cause shoulder injury.
Dips are great for beginners

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The correct technique:

  • At the edge of a chair place your palms shoulder-width apart and stabilize your hips while stretching your legs forward. Rest your heels on the floor.
  • Use only the strength of your hands to lower your body until your elbows are at a 90° angle. Then push your body back up to your starting position.
  • Keep your back straight and as close to the chair as possible. Keep your elbows bent backwards and not to the sides.
The correct technique for dips

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5The boat exercise

The boat exercise is one of the best exercises for strengthening the muscles in your lumbar region. It also helps in relieving back pain and improving the blood circulation to the pelvic organs.

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Common mistakes:

  • Keeping your knees pressed to the floor in the initial position engages the muscles of the legs instead of the back muscles.
  • Bending your limbs during the exercise will lessen the load on your back.
The boat exercise

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The correct technique:

  • Lie face down with your arms and legs extended, and tighten your hips to not allow your knees to touch the floor.
  • Slowly raise your arms, legs, and chest off the floor and hold them up for 2-4 seconds before returning back down to your initial position.
The correct technique boat exercise

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