Fitness is a hard thing to do, and it requires a lot of effort. Many riskiest moves come with the territory of fitness, and they can be detrimental to your health. It’s important to understand the risks of these moves and how to improve them.
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- Workout Not Working?
- 6 Riskiest Moves in Fitness Workouts
Workout Not Working?
Don’t worry, you’re not alone. Many people are falling victim to ineffective and risky exercise moves. Your move: ditch these meaningless “exercises,” as they have the potential to do more harm than good!
#1. Lat Pull-down Behind the Head
The problem: People with advanced mobility and flexibility can often opt to do this exercise; however, they should ensure they are moving in the correct direction and that their movements are controlled and deliberate. Not only could using these lifts incorrectly cause injuries, such as a rotator cuff tear, but it could also result in injury to the cervical vertebrae.
A Safer Lat Pull-down
On the pull-down machine, lean back a few degrees and maintain a wide-than-shoulder grip as you bring the bar down in front of your body to your breastbone. Tilt your shoulders down and together. You need to stabilize your body to avoid momentum by contracting your abs as you perform the Lat pull-down. This exercise also works both your lower and upper back muscles.
# 2. Military Press Behind the Head
The Military Press Behind the Head is a movement technique that involves pushing your head backward and bending your knees. It is a great exercise for building power, balance, and stability in the core. A big part of this exercise is learning how to stabilize your spine. This is especially important for those who are recovering from injury or illness.
This movement can also be used to help improve posture, increase lung capacity and reduce back pain. Avoid barbells to the back of the head/cervical region, and instead, use deadlift variations that are safe for your joints.
Also read: 5 Foam Roller Moves To Loosen Tight Muscles
A Safer Military Press
When doing the military press, keep the bar in front of your head. Stand up straight with a neutral spine, keeping your upper body and glutes pressed to the back support. This exercise can also be done seated for quicker results.
# 3. Upright Row
Safer Alternative to the Upright Row
Work your shoulders by lifting weights out to the front or side of the body. Keep a slight bend in your arms. Hinge your upper body backward until the weights touch your thighs. Repeat this exercise with a free weight, dumbbells, or resistance tubing. Work your chest by pressing the weights together in front or to the side of your body. Keep your shoulders back and elbows out. Hinge forward, bringing the weights down until they touch above your knees.
# 4. Leg Press with Cramped Knees
When you’re on your back, you can bend your knees and rotate the plate toward you. This allows you to work with different parts of your body without stressing your spine or causing strain in other joints. It’s worth noting that this exercise doesn’t always push through all 4 extremities, no matter how much it appears to do so. However, if there is pain at any point during the motion, do not go any further.
Leg Press: Safer Moves
There is a risk of injury if you perform a certain type of exercise if the form for that maneuver is poor. This can cause joint pain and increase the risk of damage to tendons and ligaments. So, before trying out that leg press machine, make sure you have properly learned your form.
Also read: 5 Foam Roller Moves To Loosen Tight Muscles
5. Squats on the Smith Machine
The problem: Some people have complained about the dented bar on their machine, which makes the exercise more difficult and increases the risk of injury. The dented bar is an inherent design feature that’s intended to increase your grip strength and help prevent your hand from slipping off during exercises like pull-ups.
Squats: A Safer Alternative
Though it’s not necessary to use weights when doing a squat, standing with your feet shoulder-width apart and slowly lowering your body lets you strengthen the muscles in your legs and core. If you want to add more weight to your routine, you can sit down by opening your feet so that your knees are bent and you are sitting on the soles of your heels. Slowly return to a standing position.
6. Bad Form on Cardio Machines
The problem: Slouching or gripping your fingers tightly on stairs can cause many problems for your body, like throwing off your alignment and causing pain in your spine, shoulders, and elbows.
Better Technique on Cardio Machines
In general, make sure to keep your grip light on the machine. You should also walk naturally during your workout and don’t whip your body to the left or right too much. If you want a more challenging workout, moving your arms around while keeping them essentially stationary is a good way to strengthen your core. And if you’re just trying out treadmill walking, read after it so you can focus on what you’re doing.
7. Exercises for Spot Reduction
People who try to trim fat from their thighs, hips, stomach, or arms have the wrong idea. These exercises may damage your muscles. Although these exercises can help firm muscles and lose inches, they won’t look much different unless you start targeting fat loss specifically. You can’t isolate fat loss to one part of the body.
Best Ways to Reshape Your Body
Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you’re not working out.