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Why You Shouldn't Be Using These Exercises In The Gym
Have you ever imagined using potentially dangerous exercises in
your workout? You have to be very careful with strength training
equipment because it may not be the most effective or functional
available.
How do you know that the exercises you are performing are safe?
Found below are some potentially dangerous exercises with
suggestions on how they should be done correctly or avoided
completely.
Sit-up
Traditional abdominal exercises such as the sit-up, incline sit-
up and hip-raises are exercises that are used to train the
obliques and the upper and lower abdominals.
They are performed by first anchoring the feet on an abdominal
board which prevents you from sliding back then raising your
shoulders up towards your feet, tensing your abs at the top of
the movement. Slowly lowering your shoulders back down and then
completing the movement again.
The dangers of performing this movement are the shearing forces
on the vertebrae and spinal discs when you have a flexed and
rounded spine. In this position, the pressure is mostly placed
on a very small area of the disc area, which can cause small
ruptures.
The safest and most productive way to train the abs is to use
the brace and hollow technique. This is a basic isometric
exercise that helps strengthen the abs and the muscular girdle
around your waist.
Pec Deck
The pec deck is an exercise that trains the chest (pectorals)
and shoulder (front deltoid) muscles.
This exercise is performed by sitting at the machine with your
back flat against the back pad. Placing your forearms on the
padded levers and position your upper arms parallel to the
ground.
Pushing the levers slowly together and squeezing your chest
muscles at the end of the movement. Return slowly to the
starting position.
This exercise is potentially dangerous because it places the
shoulder into one of its least stable positions, the dislocation
position. Because of the extreme position when performing this
exercise at the starting position it can also cause tearing of
the ligaments and injury to the rotar cuff tendons.
More effective and less dangerous is the bench press, keeping
the arms at shoulder width and exercising in the strongest range
of motion (partial reps) and the parallel bar dip with the
elbows out.
Behind the neck Press
This exercise trains the neck (traps) and shoulder (deltoid)
muscles and is performed by placing a loaded barbell onto your
upper back just above the trap muscle.
This exercise is done by standing with your feet about shoulder
width apart. Placing your hands on the bar about three inches
wider than the width of your shoulders.
Pushing the bar overhead to arm's length, holding and then
slowly lowering back down to your shoulders. This exercise can
also be done seated. Try performing it in a smith machine or
power rack for added safety.
This is an exercise that places the shoulder
joint into the
dislocation position and the range of motion puts unnecessary
stress on the rotator cuff tendons of the shoulders.
Many trainees may experience injuries from this behind-the- neck
movement. As with before stick with dips and bench presses for
your shoulder work.
Dead lift The dead lift is a compound movement that works the
hips, lower back and also exercises the hamstrings and glutes
(buttocks).
You can perform the dead lift by approaching a loaded barbell
and taking a stance about as wide as your shoulders. Grip the
bar so that the arms are slightly on the outside of your thighs.
Your feet should be pointing straight forward with the shins
about two to three inches from the bar. Heave the load upward
using the hips and lower back keeping the back straight and the
bar as close to the shins as possible.
At the top of the movement hold for a few seconds and then lower
the bar to the starting position. The exercise has a knock-on
growth effect on the whole body when worked hard.
The problem with the lift is that if the spine becomes rounded
during the lift it then becomes dangerous. Because of the forces
working on the vertebrae and the spine injuries may occur.
A lot of these problems can be solved by keeping the back as
straight as possible during the lift and keeping the bar held
close to the body during the lift as the forces are then not
that excessive.
Leg extensions
Leg extensions are arguably one of the most popular leg
exercises for strengthening the quadriceps (thigh) muscle.
These are done by using a leg extension machine and sitting in
the seat with your feet hooked under the padded lever. Raise the
weight with your legs until they are pointing straight out in
front of you. Hold briefly, and then slowly lower the weight
back to the starting position.
Leg extensions are a potentially dangerous exercise because when
only the shin is in motion, the exercise draws the patella back
onto the femur increasing joint compression forces, which can
damage the connective tissue and the ligaments supporting the
knee joint.
It can also cause anterior knee pain so people with existing
knee problems may aggravate them by doing this exercise.
For greater safety and equal effectiveness, try doing the Squat,
Leg Press, and Lunge for safer and more functional use.
Some food for thought isn't it, so try to avoid these exercises
if possible or try to perform the alternatives given.
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss or muscle building e-courses.
About the author:
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss or muscle building e-courses.
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