This is a list of ten common mistakes made during exercise. Often the physician and personal trainer and coach is not aware of these errors, reducing its effectiveness and that injury. This list describes each "mistake" but follows with a suggested "correction". You can find this list helpful in grading yourself or even your personal trainer.
Ineffective warm up before exercise
The purpose of a warm-up is to gently prepare the bodyfor the increased loads the next training session. A 5 to 10 minutes of moderate-intensity cycling fighting, walking on the treadmill or elliptical work or sports-specific movements, a sort of mild, persistent tension is induced may be sufficient. These activities have the effect of increasing blood flow to muscles (including heart) and the increase in muscle temperature as a basis for improving joint flexibility and mobility can help reduce accidents.
Athletes oftenextreme, if it refers to a warm-up, or do not take it at all, or "prefatigue" by clicking at high intensity for 15 -20 minutes (or more) before their meeting. This required the effect of carbohydrate stores draining precious muscle (glycogen) for the next resistance training / bodybuilding training session.
If the purpose of the exercise is to lose weight, actually it is better to perform extended aerobic training range or the end of a strong forceTraining, because the body burn more fat as fuel is likely due to reduced muscle glycogen stores.
Stretching ineffective
Many individuals and personal trainers have the knowledge to effectively meet the routes. For example, if it is a static hamstring stretch on the floor with your legs straight up in the air, it is important to push the other leg on the ground to avoid excessive posterior (back) to prevent tilting of the pelvis. Tipping reduces theThe effectiveness of the course.
When performing a dynamic stretch like a lunge in the groin and thigh muscles, the spine (and pelvis) must remain in an upright position and extend vertically to the ground otherwise it loses its effectiveness. Stretching exercises in an upright position, or steal while pressing against an external source of stabilization, maximum power.
It may be useful to perform dynamic stretches with good technique in order and not supportedLunge type positions at the beginning of the session. This has the effect, at the same time follow a targeted balance (core stability) and flexibility in the preparation of the body and the joints of movement during weight training. Static stretching may be more effective at the end of your workout because the muscles are warm and elastic.
Excessive use of machines
As mentioned in other articles on this site, use of fitness equipment, in essence,The stimulation of muscles and muscle forces is to work in isolation or in static, non-functional structures. While some machines such as leg press machines and assisted pull up / dip machines on exercises that accentuate the body's internal stabilization mechanism (core) to increase movement and function perfectly do a lot of creativity and fun.
Exercise machines are good for an introduction to strength training and bodybuilding, but it is notadvisable to use them as exclusive. A good tip is to find a balance between exercises, the stability of your body and balance (free weights, standing / lunging exercises) and traditional machine-assisted exercises and challenges, which allow you to hit more muscle work
Exercise of poor technical
In short, the quality is the factor that matters most is not necessarily the amount of exercise. It 'easy to make the sacrifice to function, and perform many repetitions of an exercisemade with a technique that hurt the movement itself with strict biomechanically correct technique. It makes sense, then the correct technique is the most difficult to learn and to control how often it is only through experience and trial and error.
An inexperienced exerciser should invest in the services of a coach with experience and personal credentials to minimize the learning curve and make it start. For example, a good way to evaluate the qualityYou or your instructor in the form of an occupied house is on the back of the head with respect to the back of the heel to be seen. If your back is straight (not bent) and the back of the head remains in line with the back of the heel (flat) during the entire movement, then the technique is good.
Basically, the barbell to move in a near vertical line throughout the movement. If the bar moves forward, it becomes increasingly heavy loads on the spine and discs intevertebral, similar to the armCranes. Lifting in this way increases the likelihood of injury to the spine and connective tissue, such as intervertebral discs, muscles and ligaments.
Keep your feet on the ground and threw his legs in the abdominal exercises
A training device, the feet should never be held down or hooked under the bed / door when many sit ups, because it allows to be done for much of the work by the hip flexor (groin) muscle. Abs are responsible for fixing the pelvis in aSit-up from the lower back into the ground. When the abdominal muscles fatigue or not strong enough to have the lower back and feet fixed, the hip flexors to a forward tilt of the pelvis and the development of a "hole" in the lower back.
Performing sit-ups with a tilted pelvis tends toward the front, back pain and actually stretch and weaken the abdominals instead of strengthening it. The same problems can occur while lying on his back, when the legs are liftedstraight into the air and thrown to the ground by a partner. If correct, the abdominals, the pool is not flat like the feet of the ground, this type of approach to exercise can seriously strain the lower back muscles. An alternate legs scissor action to reverse curls or hanging knee lifts are a better substitute for concentration in the lower abdominal muscles.
Taking on the front and side rails of a treadmill
This is a common sight in any gym of the gym - a person is on aTreadmill and gradually begins to raise the maximum speed and slope. The slope approaches a maximum and the individual will keep on the front or side rails for their lives to avoid being thrown from the car. The stick contains essentially the advantages of greater intensity raises won support from the runway, since the arms literally taken over the body.
Hold the handrails and negatively on the natural biomechanics of walking / running - is the lack of armunnecessary burden on the muscles and connective tissues - especially the pelvis and lumbar spine. It also records the effect of reducing the core / balance training stimulus must go / support in a state to use.
Finally, since most people use treadmills as a way to do cardio to lose weight, why not stop moving his arms, as this contributes to the cost of energy?
Exercise progression ineffective
Each training session should have some logicalTo maximize the results. Athletes and coaches often do not place priority on order operation, going from one exercise to another without any apparent order. For the exercise is very important for predicting future results and should be motivated by the neuromuscular system and energy requirements of selected exercises. For example, should the basic exercises, which have a high degree of concentration and precise form to perform effectively, be performed if the person is "cool" - immediately after ashort warm-up and stretching.
Basic training is through resistance training (if applicable), as this form must follow the same exercise that the exerciser be rested and fresh in order to respond effectively. Several common strength training (exercises such as squats, lunges, bench presses, shoulder presses, etc..) Should be followed by strength training exercises, because they require large energy reserves.
A good option is to switch between upper and lower body exercises or use the "push / pull" rule -ie, follow a pulling type exercise with a kind of pressure. Since most isolation exercises such as triceps extensions, biceps curls, and abs are much lower energy requirements, these can be made towards the end of the session.
The exercise test, stabilization and mobilization occur together
The core muscles stabilize the pelvis in its position "neutral" (as in good standing with perfect posture). The muscles, such as the thigh, wide back muscles and hip flexorsThat mobilized the entire basin attached muscles and do exactly what their name implies - do not tilt your pelvis forward and back, up and down and rotate to allow the exercise. It 'very difficult to train stability and mobility in a single year since technically they are opposite actions.
For example, the implementation of squats (requires a movement of the pelvis) on a BOSU ball or while standing on inflatable discs or foam rollers is probably of little benefit to strengthening theCore. Similarly, the curl-up implementation of an exercise ball is unlikely to improve core strength, as this exercise is designed to tip the pelvis back muscles.
Basic exercises are performed in static positions, such as bridges and walk. And 'beneficial for the stabilization and mobilization of starch separated and not to focus together. Building a base of core stability and flexibility before operating the arm and legs. Much more power in the legs canformed when the foot is in contact with a solid surface (like Earth) - in addition to this is the way a function in daily life anyway.
Exercise progression inappropriate
Drill often, personal trainers and coaches to understand or to functional exercise progressions. You watch other people who have some movement and decided to integrate it into their routine or their clients. May be, however, that the person who had watched the performance of the year, that progressRightly in a functional and systematic. If a device is attempting to exercise training who are physically unprepared to play, it increases the risk of injury and executing the movement with poor technique.
The brain remembers and stores both good and bad motor and movement patterns, so the old adage JUNK JUNK IN = OUT is also true for the exercise. A good tip is to enhance the shape of the "in and out" and not "out" by focusing on flexibility and stability.These are the prerequisites for the successful development of functional movements such as squats, lunges and sport-specific movements.
The static stability training and stretching progresses to dynamic stability training, then continued to strength and, finally, the formation of power. To try to strengthen and provide the status of the body from "outside in" instead of "in and out" will fail to maintain satisfactory results. Every exercise program should first look to develop a base (coreStability, cardiovascular fitness) and then move to "build" a step on this basis to improve performance, robustness and functionality.
Blocks placed under the heels in a squat
Blocks placed under the heels is a common technique used by trainers and athletes for both the tight calf muscles (soleus) to compensate for or used to work on the quadriceps (thigh muscles) concentrated. Athletes often see other people perform squats in this way, and want to copy them. This practice is notrecommended because it essentially "give in" to increase the rigidity of the ankle and not the quality of this movement is very functional.
Raise heels also places the ankle in an unstable arch makes them vulnerable to injury - in particular a lateral distortion of the ankle. In this position, the body shifts the focus from the metatarsal, closer to the toes and increase the likelihood that a loss of balance and possible injury. A sure way toObjective is the quadriceps or thigh and buttocks is to control the positioning bar in the back.
Rests in the location bar on the top of the posterior deltoid (shoulder) is at the base of the neck, so the effect of hitting the quadriceps muscles. In the lowest position, the bar is set lower in the back of the posterior deltoid muscle at the level of the central trapezoid (above the shoulder blades) this positioning will result in a greater burden shifted tothe hamstring and gluteal muscles.
This article was aimed at the most common mistakes people can make in their exercise routine, stress. Very often only an awareness of the mistakes can often remedy the situation, while other problems of time and experience to learn the correct technique of operation can handle. It is hoped that this article served the purpose of informing the reader so he / she get the most from their exercise routine and allow them to doEvaluation of themselves and other exercise professionals.
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