Last Updated on January 7, 2021
Regularly hitting the gym, sweating it out and pumping the biggest weights you can manage might seem like the fastest path to fitness.
But what you might not know is that those exercise moves, fitness routines, and regular workouts might be doing more harm than good to your health, especially if you are pushing too hard on yourself or very simply performing the exercises in the wrong way!
Hence, you will end up having opposite effects and might even develop health problems and injuries.
Interested to know more, click on NEXT and learn about 10 common mistakes you do at the gym that ruin your health and the top tips you can follow to train properly and get the most out of your workout without actually harming your health.
#1 – Hip Bridge
Wrong: One of the biggest mistakes that you might be doing when performing the hip bridge exercise is arching your back, which in return load your lower back instead of your buttocks.
Right: To do this exercise properly and effectively and benefit from it, you should learn first how to do it the right way. So, start with bending your knees forming a right angle to the floor and then, raise up your pelvis.
It is also crucial to keep both your shoulders and knees in a straight position! Once you do this effectively, you can move to the next step and squeeze your buttocks as much as you can and then contract your abdominal muscles.
#2 – Alternating Side Lunges
Wrong: Unfortunately most people don’t do this exercise correctly. Hence, they end up causing serious injuries instead of the results they wanted to achieve! So, if you are one of these people and you tend to lean too far forward and bend your knees during this exercise, then, be sure that you are doing it wrong.
Right: The correct and effective way to do this exercise is by keeping your back flat and your pelvis low. Plus, you should bend your knees when squatting forming an angle of approximately 90°.
#3 – Plank
Wrong: The plank is one of the most important exercises but if you fail to do it correctly, you are not going to benefit from it. Hence, not keeping your back flat and straight make all your efforts become useless and in vain!
Right: To effectively benefit from this exercise, you are supposed to form a straight line right from the top of your head to your heels. This means that your back must stay in a straight position, your neck too, and your arms at an angle of 90°.
#4 – Back Squat
Wrong: Not only squatting gives you a round and attractive butt, but also strengthens your leg muscles and make them look attractive too!
So, if your knees go beyond your toes, your back is not in a straight position, and the barbell is placed right on your neck, then, make sure that you are severely damaging your health and putting yourself at the risk of injuring your neck.
Right: to benefit from squatting and protect yourself from potential harm and injuries, you’d better learn how to do this exercise properly! So, try to Keep the barbell in line with the middle of your feet. Then, slowly arch your back and keep your heels on the floor ! with your thighs parallel to the floor, start squatting slowly!
#5 – Squat With A Plate Or A Dumbell
Wrong: You might have noticed so many people at the gym rounding their shoulders and back when doing this exercise. Don’t follow them as they are doing it all wrong!
Right: To benefit from this exercise, you should keep your back in a straight position, pull your shoulders back, squeeze your shoulder blades together and then squat! Don’t forget to keep your thighs parallel to the floor when doing the exercise.
#6 – Deadlift
Right: this exercise is quite challenging and it is important to learn how to do it properly because any tiny mistake can lead to serious injuries at the level of your joints.
Wrong: To have the most out of this exercise, we strongly recommend that you follow these instructions! First, you really need to bend both of your knees, try to push your chest forward, and then arch the lower part of your back. Finally, try to pull your pelvis back! Once, you successfully do all these, put your legs and arms in a vertical position.
#7 – Stepping on a platform
Wrong: if this is among your favorite exercises at the gym, make sure you do it right so that you won’t deal with the debilitating consequences later! It is extremely important to know that the larger the distance you keep when standing near the platform, the greater and the heavier load you put on your knees instead of your leg muscles. Hence, you tend to have the opposite effects.
Right: The right way to do it is by standing a straight back position, squeeze the shoulder blades together, slightly arch your back and start the workout. No need to remind you to stand closer to the platform to avoid any unwanted results.
#8 – Dumble lunges
Wrong: this is one of the most popular workout exercises that can work many parts of your body, including legs and butt. However, failing to do it properly can cause you traumatic results. So, if you always twist your knees sideways when doing the exercise, then, it’s time to stop and learn how to do this exercise effectively and properly!
Right: the effective way requires that you keep your knee in line with your foot and then bent them forming an angle of approximately 90 degrees when stepping forward!
#9 – Standing Calf Raise
Wrong: The wrong thing you could be doing during the exercise as it is displayed on the picture is not keeping your feet aligned with your shoulder. So you either place them halfway or completely in the platform.
Right: To do the exercise correctly, you need to keep your feet aligned with your shoulders and try standing with 1/3 of your feet at the top of the platform. Right after, you can lift your heels as much as you can, hold on in this position for few seconds and then slowly try to lower your heels until they are below the platform.
#10 – Hyperextension
Wrong: If you don’t form a straight line with your body and arch your back when doing this exercise, then, sorry to disappoint you but you are doing it all wrong!
Right: You should completely avoid rounding or bend your lower back when performing this exercise. Also, try to lift your torso up to a high level and make sure to straightens your back when bending down! Good Luck!
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