Sometimes when we train we want to achieve results that are simply impossible because we do the exercises wrong. If you stop making these training mistakes that prevent you from seeing results, you will definitely be able to achieve great results.
Exercise errors that prevent you from seeing results
1. The bridge and your waist
If you intend to complete the bridge, you need to know that you are doing something wrong if you bend your back during this exercise.
It is bad for your back since the weight does not fall on the buttocks, but rather on the lower back.
- The correct way to do this exercise would be to keep your knees parallel to the ground.
- To do this, you have to lift your waist up and keep your upper body in line with your waist.
- Do not forget to tighten your buttocks and abdominal muscles as much as you can when you are at the highest point.
2. Making outcome mistakes prevents you from seeing results
Be very careful with this exercise as you may be doing it completely wrong.
If your upper body leans forward and your knees are bent at a sharp angle, you risk injuring yourself. By positioning yourself as described, you put too much weight on your back and knees.
- The right way to do the exercise is by keeping your back straight and not lifting your hips.
- Remember to bend your knees at a 90 ° angle.
3. The plank
Be careful with this exercise because it can also end up being dangerous. If the back is not kept straight while doing the plank, the exercise loses effectiveness.
- To perform the plank properly, you need to protect your body from possible damage by keeping your body in a straight line from your feet to your head.
- Bend your arms at a 90 ° angle and keep your head raised when doing this exercise.
Squat with weights
Doing squats with weights is another training option.
You need to be careful about doing this variant of squat since your back will bend outwards and the weight will rest on your neck if you do squats in a way where your knees surpass your feet. You will therefore risk damaging your back and neck.
- The right way to do this exercise is by placing the weight directly over your feet.
- Afterwards, move your back forward and keep your ankles firmly planted on the ground. Furthermore, bend your knees.
5. Keeping the weights wrong prevents you from seeing results
Be extremely careful about how you hold weights . When the weight rests on your neck, it can be dangerous. The correct way to hold the barbell is by pushing the elbows outwards and bringing the shoulder blades together.
By moving in this way you will be able to bend your back and tighten. Do not forget that the weight should be as low as possible.
Squat with dumbbells
Doing squats with dumbbells is one of the most common exercises, but you have to be careful as you create too much pressure and you can injure yourself if you do them by pushing your shoulders forward.
- The correct way to do squats is by pushing the shoulders back and bringing the shoulder blades together.
- Do not forget to keep your back straight, you should just bend your lower back a little.
- Do squats in such a way that your hips stay parallel to the floor and you are ready.
7. Lifting weights
Lifting weights is another common exercise, and it is also one of the exercises we should be most careful with. The position of the legs and arms here is extremely important.
If the limbs are angled, you can fall and damage your tendons.
- To get in the right position, you should bend your knees, bring your chest forward, bend your lower back and push your hips back.
- The legs and arms should be perpendicular to the floor.
8. Using platforms
Choosing to do exercises that require you to get up on a platform also requires some caution.
While doing such exercises, we can stand up the wrong way and stand too far from the platform. By standing too far away, we can put too much weight on the knees instead of the leg muscles.
- To do these exercises, you need to stand straight, with your shoulder blades together and your back slightly bent before approaching the platform or bench.
- The knees should be in line with the feet.