Sometimes the foremost popular fitness exercises are far away from the foremost effective, and that they can even cause irreparable harm to our health, especially if you are doing them the incorrect way.
“caltome” blog prepared for you an inventory of popular but dangerous exercises alongside safer replacements.
Why it’s dangerous: The excessive load from twists increases the pressure on vertebrae, and it’s going to cause traumas. additionally, if you’ve got a sedentary job, the vertebral discs are heavily loaded during the day. With body lifts, we load them even more. The front of the discs are compressed, and therefore the back is stretched. Pain within the lower back and neck appears.
What to exchange it with: Stand on high-low-jack, straightening an arm and therefore the opposite leg. Raise them parallel to the ground (so that they’re on an equivalent line), and stay during this position for 5-10 seconds. Repeat for the opposite side. This exercise will assist you to work the muscles of your stomach, thighs, and buttocks while minimizing unnecessary tension and possible injuries.
Why it’s dangerous: the most dangerous is that the hands are in an unusual position, and therefore the joints receive an important load. Shoulders and elbows also don’t move within the traditional position, and this will cause dislocations, strains, and little cracks.
What to exchange it with: Get into the classic plank. It’s important that your back is flat together with your hands slightly quite shoulder-width apart. Bend your legs at the knees, while your hips and back keep a line. Now start lowering in order that your arms bend along your body. With this exercise, equivalent muscles will work but without risk of joint damage.
Why it’s dangerous: Side twists are considered effective for the side stomach muscles. Yet, like ordinary twists, they’re dangerous for your spine and discs.
What to exchange it with: Do a side plank. Lie on your side resting on one hand, and lift the opposite. Slowly lift your hips from the ground. You’ll feel the tension in your stomach muscles. confirm that your back is flat. Hold this position for as long as you’ll. Repeat for the opposite side. The side plank will help work your stomach muscles, burn fat, and protect you from spinal injuries.
Forward bends with dumbbells
Why it’s dangerous: Here, again, our back is that the first to suffer. And when doing the exercise incorrectly, there’s a risk of stretching the muscles and causing spine injuries.
What to exchange it with: An exercise called a “woodcutter” can assist you. Stand straight, legs slightly wider than shoulders. devour a stuffed ball, and lift it abreast of straightened hands in order that it’s over your left shoulder. On the exhale, lower the ball diagonally downward to your right thigh, doing semi-squats. attempt to perform it slowly and smoothly. Repeat on the opposite side.
Dumbbell bicep curl
Why it’s dangerous: Any work with weights during a standing position strongly loads the spine. additionally, this exercise involves only a couple of muscles. If you aren’t knowledgeable athletes working under the supervision of a teacher, it should get replaced with a simpler and safe exercise.
What to exchange it with: Here you’ll need a resistance band. Take one end of the rubber band in each hand with rock bottom grip, and start to bend your arms to your chest one by one. You’ll feel the nonworking hand doesn’t fully straighten and is usually slightly bent. thanks to the strain, the load on your hands is going to be constant and equal, and therefore the result is going to be better.
Thigh muscle fitness equipment
Why it’s dangerous: the most drawback of such equipment is that you simply can get severe distension. And albeit the installed weight seems comfortable, the ligaments can still suffer.
What to exchange it with: one among the simplest and safest leg exercises may be a high step. Take a step — the upper it’s, the harder it’s to try to to the exercise, and therefore the greater the load on the muscles. With a flat back, intensify and stand on the step. Then step back to an equivalent place. you’ll also step sideways, thereby alternating the load on your muscles.
Dumbbell French press
Why it’s dangerous: During the exercise, an outsized load goes to the elbow joints. additionally, due to the high traumatic risk, the French press should be done only with an ideal technique, so it’s better to exchange it with a safer exercise.
What to exchange it with: the foremost suitable is that the “diamond” push-up. Get into front lying support, like common push-ups. Place your hands in order that your thumb and forefinger touch one another on both hands. Now do the push-ups as was common. Your knees should get on the ground, but if you would like to extend the load you’ll perform it with straight legs.