5 exercises that you do wrong

         

In an attempt to make training as productive and effective as possible, many people stop following the technique of doing the exercises. This increases the chances of getting injured and harming your health without achieving goals. We talked to the methodologist of the courses at the VP Fitness Consulting fitness school, Maxim Romanov - and he told us about the exercises that almost do everything wrong. We analyzed common mistakes and found solutions for each. 

1. 1.Lunges Error: A common mistake in a popular exercise is the preservation of 90-degree angles, which makes it necessary to transfer body weight to the back leg. Mistake creates a threat to the knee of this leg - menisci and cruciate ligaments are injured Solution: The output will be the maximum unloading of the leg, standing behind, and the transfer of body weight on the leg, standing in front, by tilting the body forward. This is achieved with the observance of a simple nuance: start the movement with the hip joint, and not with the flexion of the leg at the knee. So the attacks will become more effective, and the gluteal muscles will thus become involved in the work. The marker of correct movement and observance of the laws of biomechanics should be the opportunity to lift off the foot from the floor, standing behind, at any moment of the exercise.

 2 Pushups Error: The problem is the mistaken belief that the angle between the shoulder (humerus) and the body should be close to 90 degrees. Such push-ups load the arms, while large muscle groups do not work in them. In addition to hand work, the load falls on the anterior bundle of the deltoid muscle, while we are waiting for the pumping of the pectoralis major muscle. And the implementation of a wide grip (close to 90 degrees) eliminates the work of the muscles of the back and chest, which should work in tandem, and increases the risk of clamping the humerus and shoulder blade of the supraspinatus or biceps of the shoulder. Solution: Withstand an angle of 60-75 degrees between the shoulder (humerus) and the body. Throughout the entire trajectory of motion, make sure that the blades are brought and lowered.

 3 bending of the body Mistake: Often the error occurs to us at the stage of the name of the exercise. Calling it “twisting”, we substitute the name of the safe movement with the muscles of the press with the dangerous rotational movement in the spine. Speaking of technology, many, shaking the press, fix the legs to simplify the exercise. Because of this, in the work of the abdominal muscles are automatically connected the hips, which by nature are more hardy. The movement is due to the legs, and instead of all six cubes, only the muscles of the front surface of the thigh are worked out. Solution: To avoid the work of other muscles, the feet should be quietly placed on the floor. Also remember that the abdominal muscles are able to bend the spine in the range of 30-35 degrees. A full uplift from a prone position to a sitting position, which is handed over in schools as a standard for “press”, is partially worked out by the leg muscles.

 4 bench press Error: The fact is that when performing the bench press, the anatomy of the human body arises due to the head. When performing, we compromise our shoulder joint. Collision syndrome occurs: the humerus clamps the s Если ты читаешь эту надпись, значит кто-то взял эту статью с BroDude.ru upraspinatus tendon and causes the inflammatory process. Solution: To solve this problem, it is enough to perform the press so that the dumbbells / barbell at the lower point are in the visibility of lateral vision. In other words, the bench should be performed in front of you, striving not to pull your elbows back as far as possible. Replace the press from behind the head with the army press, observing the technique of its implementation. At the starting point of the movement, when the barbell is in the area of ​​the clavicles, select the optimum width of the grip, in which your forearms will be parallel to each other and perpendicular to the floor.

 5 Raise of straight legs hanging on a crossbar or in support Error: In our body there is the iliopsoas muscle. It attaches to the femur, lower vertebrae and, with a contraction, tilts the pelvis forward, increasing the deflection in the lower back. At this point, the abdominal muscles act as powerful stabilizers, but the leg muscles are stronger than the abdominal muscles, and when the latter begin to give up, it is the legs that will turn on. Because of this, over-bending and an increase in lumbar flexure occur. Simply put, the lumbar muscle will pull out the spine. Improper exercise can lead to clicks in the lower back. In addition to getting injured, in this exercise, hip flexors (tailor, wide fascia fastener, straight quadriceps head) work. This means that, having pumped the “press” in this way (and in fact giving a shock load to the quadriceps), and then moving on to lunges, pressing with legs and squats, your buttocks will be less active, and the basic load in the basic exercises will continue fall on quadriceps. Solution: This exercise requires good physical fitness. It must be remembered that it is not suitable for beginners and even for the average level of training. It is also important to know that this movement is aimed at training the muscles of the legs, and not the abs. If your goal is to work out the press, the movement is excluded from the training program and is replaced by other, more suitable ones. And if you are going to turn it on for the right purposes (for training the muscles of the legs), in order to secure and reduce the load on the spine, this movement must be carried out by pressing the waist down to the support. If you want not just to train effectively and safely, but also to train others, the necessary knowledge can be obtained at the St. Petersburg school of fitness trainers VP Fitness Consulting. The school has been training coaches for more than 4 years. Here you can receive training in the programs “Personal Trainer”, “Instructor of Group Programs” and “Yourself Trainer”, each of which can be mastered both in a group and in an individual format. Also, if you already have a diploma, the doors of the school are open on the days of master classes and seminars on individual fitness topics. And if you live far away from the northern capital, an online training course from VP FItness will suit you . At the end of the course you will receive a state diploma, identical to the one that graduates receive. He will help you get a new profession. You can get acquainted with the activities of the school and the topics of training and master classes in the official instagram and in the Vkontakte group .