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Common mistakes in the gym

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Doing an exercise the wrong way is not only useless but also can harm you. Consider the following exercises;
1. Squats

  • If done properly, squats can work out your entire lower body, put muscles on your legs and help with posture. But the following mistakes bar you from your goals:
  • Going halfway down.
  • Rising on your toes.
  • Rounding your back.
  • The correct way is going down with body weight on your feet as if sitting on a chair with your feet 45° apart from the normal position.
  • Your hands should be straight in front of your stomach.
  • If you feel it's too easy, you can add more weight by lifting dumbbells as you move.

2. Leg press


  • Keep knees at 90°
  • Only load weight that you can work with.
  • Don't ignore your heel position by letting it slide off the edge of the platform.
3. Shoulder raises.

  • The most common mistake when doing this exercise is believing that the higher you lift the dumbbells the more effective it is. On the contrary, this is wrong and can strain your muscles.
  • You should lift the weight to the height of your shoulders while keeping your arms slightly forward.
  • Your feet should be at shoulder width apart.
4. Treadmill.

  • Cardio is an important part of any workout routine hence treadmill is a perfect way of doing it.
  • Avoid the temptation of holding onto the hand rails. It makes running easier and can mess your posture.
  • Also, never jump off the machine while still in motion.


5. Stomach crunches.

  • This exercise helps in toning the belly but many people don't see results because of doing it the wrong way.
  • Don't tuck your chin to the chest as it strains the neck.
  • Engage your core to the maximum and do at least 10 reps.
6. Triceps dips


  • Keep your torso and back closer to the bench.
  • You can bend your knees if you can't do it with a straight back but don't move your move your body further from the bench.
7. Rowing

  • Rowing is a great calorie burner that targets all body muscles.
  • Rowing with your arms alone exposes your upper body to too much pressure. Therefore you should split your efforts between your arms and legs.
  • Don't over speed and sync your rhythm with your breath. Exhale through your mouth as you go back and through your nose as you go forth.
8. Pushups


  • Don't streatch your elbows too far out.
  • Don't move with your hips alone, instead you should move with your whole body.
  • Don't go halfway down.
  • Keep your back straight and let your arms do the moving.
  • Make slow and controllable movements.

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