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IN Health & Fitness ON 29 Jan, 2016
Are you doing workout on a regular basis? Or are you getting hurt at the risk of injury? Though commencing the workout journey may be one of the best decisions you have made yet, but what if you are not aware of the right technique of doing exercise. So the real curb doesn’t lies within exercise, it is actually the Way it is done.
Many beginners often carry few pitfalls that doesn’t allow them to realize health benefits if exercise. Check out the workout errors so that you won’t perpetrate the same.
It's a very usual mistake found in the case of beginners that initially they are not able to arch or bend their elbows to the ground as a result of low stamina. Also, your hips drop off which indicates the lack of tenacity and firmness.
For push-ups, you need to line in a prone pose by lifting the body up, flat spine and wrists beneath the shoulders. Now lower and raise your body through the arms. There should be 90-degree angle while bending the arms. Make sure to maintain few inches between chest and ground chest.
Many of you find difficulty in lowering the hips or butts toward the ground. Also, as you go lower the knees try to get buckled in the center line of your body. This indicates the tightness in the body.
The right way to do squat is by keeping the hips wide apart. Keep the spine straight and expand your arms towards the front for a balance. Throw your butts back and then lower the knees in a squat position. Make sure to indulge your core muscle throughout.
It's very common to make this error. I personally have observed that people don't keep arms parallel to shoulders. They come forward instead of staying overhead. This happens due to lack of shoulder stability.
Start with a dumbbell in each hand in line with the shoulders. Knees should be kept soft and core muscles engaged. Extend your arms to lift the weight overhead and then lower them carefully. Initially, do 8 to 12 reps with a particular weight.
Sometimes what you do is unknowingly hike your hips due to which right posture gets missing. Also the shoulders at times do not lie over elbows, as a result, the muscles of shoulders do not get stretched up.
Lie in a floor-facing position with the angles flexed making an angle of 90 degrees. Lift your body off the ground with the help of forearms. Try to keep body neutral and involve your core properly.
Another error people conduct is taking short steps that lead to excessive pressure and strain on the knees. Also, while coming forward in lunge exercise, you bend your chest much forward. This indicates the lack of strength in glutes and hip muscles.
Start with your right leg with a proper distance between the right and left leg. Make sure both the legs are bent to 90 degrees. Upper body should be neutral and straight. Hold this position for 15 seconds and then come back to original position. Repeat the same with another leg as well.