9 Don’ts of Exercise

If your workout is not working, chances are you are doing it wrong or the exercise just is not that effective. To help you avoid waste time on exercises that don’t work, we’ve listed the 9 listed worst effective exercises:

Not only are these exercises ineffective, they may even cause injury.

Lat Pull-Down behind the Head

The trouble with this exercise is that only individuals with very mobile shoulder joints can keep their spines straight enough to perform it properly. Done wrong, this exercise can cause shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could hurt your cervical vertebrae.

Military Press behind the head

This exercise requires you to lift weights up and down behind your head can cause the same problems as the lat pull-down behind the head.

Upright row

Pulling weights up under your chin is an exercise "don’t" because it can compress the nerves in the shoulder, impinging the shoulder.

Lying leg press with knees bent too deeply

When lying on your back with your feet on a weighted plate, you push the plate up and bring it back down. This is supposed to target the quads, hamstrings, and glutes. The problem is, when you bend your legs too far, it could hurt your back and knees.

Squats on the Smith Machine

What’s wrong with this move is that since the bar on the machine doesn’t give, it can force the body into risky positions. Also, people tend to put their feet farther in front of their bodies when doing squats on the machine, making the problem even worse.

Using bad form on Cardio Machines

When you hunch over or use a death-grip on the handrail, it cheats your body and can throw you off your alignment, which can jar your spine, shoulders, and elbows.

Exercises aimed at spot reduction

People who perform strengthening and toning exercises in an attempt to get rid of fat from a certain area are making a mistake. While these exercises help firm muscles, if the targeted area still has an extra layer of fat, it won’t make much of a difference. You can’t isolate fat loss to one part of the body.

Always lifting with a weight belt

Using a weight belt every time you lift weights might make your core relax – and you need your core muscles all the time. So unless you have a back injury or other medical conditions which require it, lay off the weight belt.

Any exercise done wearing the wrong shoes

Even if you perform everything right, wearing improper foot wear can undermine your fitness efforts. Worse, improper foot wear increases your risk of injuries- the wrong shoes escalates the pounding on your joints which can lead to plantar fasciitis or tendinitis.

Source: WebMD

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