9 Workout Mistakes That Can Be Dangerous for Your Health
shivani k 
Image: Shutterstock
Staying fit and living a healthy life is something that everybody around us is running after. We can find gyms, recreational centers, yoga centers opening up in every nook and corner of the street. There are a variety of gyms out there that focus on different aspects of weight loss and overall fitness finesse, most of them offering personal trainers for a bespoke fitness experience.
But the majority of us can’t afford a personal trainer, right? If you’ve got yourself a personal trainer. Then he/she is going to teach you the right ways to lift those weights, the apt way of doing that squat too. But, if you can’t get one, you should be aware of whether or not you are burning those calories in the right way without harming your body. Doing exercises the wrong way can have adverse effects on our health. Here’s a heads up for all of you on how to get it right at the gym, and effectively work your way through fitness journey. Let’s give it a read.
1. Alternative Side Lunges
Wrong: You will be overloading your knees and spine when you lean forward too much while bending your knees.
Right: As you’ll be working one leg at a time, it is critical to perform a lunge properly with considerable balance. Therefore, you need to keep the back flat without raising your pelvis. Also, when you’re bending your knees while squatting, it needs to be at an angle of exactly 90 degrees, not more or less.
2. Back Squats
Wrong: While doing these squats observe where your toes are. If you find your knees going beyond the toes you will be rounding up your back posture and applying severe pressure on your neck as that’s where the barbell is. This will cause harm to your neck and you might even collapse.
Right: When you use a barbell while squatting, make sure that it is aligned with the middle of your feet. Now, arch the back and please don’t ever go on your toes while doing the squat. Always make sure that your heels touch the ground. And do it keeping your thighs parallel to the ground.
3. Hip Bridges
Wrong: It’s a great slimming exercise but you need to do it the right way. While doing a hip bridge, if you happen to arch your back you will end up putting pressure on your lower back instead of the buttocks.
Right: Firstly bend the knees to form a 90-degree angle to the ground. Next, elevate your pelvis, and align your body right from shoulders to knees in a straight line. Now, squeeze those buttocks of you as much as you could while contracting abdominal muscles.
4. Planks
Wrong: If you haven’t made sure that your back is straight while you do a plank, the exercise is useless.
Right: From your head to your heels, you need to hold your body straight. And your arms need to be at a right angle, and also don’t bend your neck.
5. Squats With A Plate Or A Dumbbell
Wrong: If you’ve rounded up your shoulders it’s going to put pressure on your back too. And going extremely lower while squatting can put extra load on your neck too.
Right: Three simple steps for doing this. One, keep your back straight and lower back slightly arched. Two, you need to pull back your shoulders and squeeze the shoulder blades together. Three, your dumbbell or plate (whatever you are using) ought to be parallel to the ground while squatting.
6. Holding The Barbell Right
Wrong: If it’s on your neck, it’s extremely harmful.
Right: Pull those elbows back, and push your shoulder blades towards each other such that a “shelf” is formed because of the contraction of these muscles. You need to place the barbell on this shelf and do your exercises.
7. Deadlifts
Wrong: When your arms and legs aren’t vertical, you’re risking falling down and injuring yourself.
Right: Makes sure your arms and legs lay perpendicular to the ground. Bend the knees, pushing your chest forward and arch your lower back.
8. Bench Press
Wrong: When your knees are bent at an angle greater than 90 degrees. You’ve kept you back straight when you shift the barbell forward. This makes the load on your body uneven and the exercise loses its effect.
Right: Remember that the barbell needs to be in line with your shoulders. Your back needs to be arched. You should also bend your knees backward toward your hip.
9. Dumbbell Overhead Triceps Extension
Wrong: If you’re gripping the middle of the dumbbell handle, then you’re putting pressure your joints and not the intended muscles.
Right: Use both your hands when you hold the dumbbell. Your palms need to be facing upwards. You need to keep the shoulders motionless and press the elbows towards your head. Now slowly raise and lower the dumbbell overhead.
Now we’re sure you know how to work on being a fitter you, the right way. Always make sure you know about the effects of the workout regime you have chosen for yourself. Keep in mind your strength and weaknesses as well. Have you ever had a workout injury due to having a wrong stance? Let us know in the comments below.
Community Experiences
Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals.
