How to train in the gym properly, effectively, and without ruining your health. Stop doing exercises wrong, harming your health and canceling out your efforts!
Are you dreaming of building your dream body? The solution seems to be similar: just go to the gym. However, exercising can not only pull a muscle but also develop some serious health problems.
And we are not trying to be dramatic here: people often do exercises wrong that harms their health. We’ve developed some recommendations on how to train in the gym properly and without ruining your health. Such information deserves a "like," don't you think so?
TIMESTAMPS
Hip bridge 0:47
Alternating side lunges 1:26
Plank 1:51
Back squat 2:27
Grip the barbell correctly 3:10
Squat with a dumbbell or a plate 3:36
Deadlift 4:01
Stepping on a platform 4:39
Bench press 5:12
Dumbbell lunges 5:35
One-legged squat 6:10
One-arm dumbbell row 6:34
Dumbbell overhead triceps extension 6:58
Standing calf raise 7:32
Hyperextension 8:02
SUMMARY
- If you arch your back when doing the hip bridge, you are doing it wrong. You load your lower back instead of your buttocks, and it's not the result you need.
To do it correctly, bend your knees so that they form a right angle to the floor. Raise your pelvis up, and make sure that your body forms a straight line from your shoulders to your knees.
- Alternating side lunges. Keep your back flat and don't raise your pelvis. You need to make sure that your knee is bent at an angle of approximately 90 degrees when squatting.
- If your back is not straight when you are doing the plank, arching or rounding, the exercise loses its effectiveness and becomes useless. To make it work, hold your body in a straight line from the top of your head down to your heels.
- Back suat. Don't let your knees go beyond your toes. Don't round your back. And don't lay the barbell on your neck, shifting the weight to your toes. You can severely harm your neck and fall. To do it correctly, make sure the barbell weight is kept in line with the middle of your feet.
- To grip the barbell, pull your elbows back and squeeze your shoulder blades together so that a "shelf" appears through the contraction of your muscles. Put the barbell on this shelf as low as possible. But make sure that you can steadily hold it.
- To do squat with a dumbbell, pull your shoulders back and squeeze your shoulder blades together. Keep your back straight, slightly arched in your lower back. Your thighs must be parallel to the floor when squatting.
- To do deadlift, you need to bend your knees, push your chest forward, arch your lower back, and pull your pelvis back. Hold your legs and arms perpendicular to the floor.
- Stepping on a platform: straighten your back and squeeze your shoulder blades together. Slightly arch your back and stand closer to the workout bench or platform. Your knee must be in line with your foot.
- Bench press. Don't do it if your knees are bent at an obtuse angle, your back is straight, and the barbell is shifted forward. This way the load is uneven and the exercise becomes ineffective.
- To do dumbbell lunges is to keep your knee in line with your foot and bend it at an angle of 90 degrees when stepping forward.
- To do one-legged squat, pull your shoulders back and straighten up. Squat down until your thighs are parallel to the floor.
- One-arm dumbbell row strengthens your back and chest muscles as well as stretches them. Don't raise your head when doing it. If your head is raised, your back arches.
- Dumbbell overhead triceps extension. You do it wrong if you grip the dumbbell in the middle of its handle. This way, your joints will be loaded instead of your muscles.
- Standing calf raise. To do it right, stand with 1/3 of your feet on the platform so that they are in line with your shoulders. Lift your heels as high as possible.
- Hyperextension. Avoid rounding or bending your lower back. Raise your torso to hip level and don't round your back when bending down.
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