Skip to main content

Common mistakes in the gym

Image
By
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.

Comments

Post a Comment

POPULAR POSTS

Vaginitis; symptoms, causes, diagnosis, treatment and home remedies

By
Vaginitis is an inflammation of the vagina that can result in discharge, itching and pain. The cause is usually a change in the normal balance of vaginal bacteria or an infection. Vaginitis can also result from reduced estrogen levels after menopause. The most common types of vaginitis are: Bacterial vaginosis ,  which results from overgrowth of one of several organisms normally present in your vagina Yeast infections,  which are usually caused by a naturally occurring fungus called Candida albicans Trichomoniasis ,  which is caused by a parasite and is commonly transmitted by sexual intercourse Vaginal atrophy  (atrophic vaginitis),  which results from reduced estrogen levels after menopause Treatment depends on the type of vaginitis you have. SYMPTOMS Vaginitis signs and symptoms may include: Change in color, odor or amount of discharge from your vagina Vaginal itching or irritation Pain during intercourse Painful urinat...
Post a Comment
Read more

Health benefits and risks associated with genital hair removal

By
The culture of genital hair removal is rapidly getting its way into the society. It's a practice that is more common with young people than the old. It's associated  with the growing trend of strolling the streets with bikinis and other tight and short wears so the hair will distort the shape of the curves. Societal reasons for genital hair removal 1. Pressure from sexual patners- A patner with a clean well shaved playground can't stand the discomfort of being rubbed by a hairy patner, he/she may force the partner to seek the services of a Gillette. 2. As discussed above, the growing trend of wearing bikinis necessitates genital hair removal. 3. Desire to go back to childhood. Some adults have marked aging as their enemy number 1. They will therefore try to restore their childhood looks by genital hair removal. 4. Hygiene- Some feel that the hairs contribute to the foul smell that emanates from the area which is indeed true if you don't shower and remove all m...
Post a Comment
Read more

Top health blog readers countrywise.

By
Most people die of certain treatable diseases just because of ignorance. You tell yourself that there is no way you could be having a HIV yet HIV patients are just human beings like you and were once healthy. You'll keep on thinking you're healthy until symptoms aggrevate and the infection is uncontrollable then you go to hospital. I made this list of top country wise pageviews for this blog. Don't forget to donate to improve this blog.> Pageviews by countries 1. USA - 20.96% 2. Kenya- 16.38% 3. Indonesia- 15.55% 4. Nigeria- 8.76% 5. India- 8.53% 6. Germany- 5.32% 7. Portugal- 2.75% 8. Pakistan- 2.56% 9. France- 1.83% 10. Brazil- 1.37% 11. Ukraine- 1.33% 12. Philippines- 1.24% 13. Belgium- 1.19% 14. Vietnam- 0.87% 15. Bangladesh- 0.55% 16. UK- 0.45% 17. Canada- 0.41% 18. Sri Lanka- 0.40% Other factors such as the blogger's tier, the reader's language and internet connectivity might affect the accuracy of the above metrics. Do...
Post a Comment
Read more

Recipe; best tasting protein smoothie

By
1 comment
Read more

Bad breath causes, treatment, diagnosis and prevention

By
Bad breath, also called halitosis, can be embarrassing and in some cases may even cause anxiety. It's no wonder that store shelves are overflowing with gum, mints, mouthwashes and other products designed to fight bad breath. But many of these products are only temporary measures because they don't address the cause of the problem. Certain foods, health conditions and habits are among the causes of bad breath. In many cases, you can improve bad breath with consistent proper dental hygiene. If simple self-care techniques don't solve the problem, see your dentist or physician to be sure a more serious condition isn't causing your bad breath. SYMPTOMS Bad breath odors vary, depending on the source or the underlying cause. Some people worry too much about their breath even though they have little or no mouth odor, while others have bad breath and don't know it. Because it's difficult to assess how your own breath smells, ask a close friend or relative...
Post a Comment
Read more