Exercise's that hurt you more than they benefit you !! : Top 8 exercises you should never perform
It seems rather obvious how many of us tend to neglect certain exercises that do not give us the desirable results. Exercises that rather seems vague in some kind or are too difficult to perform for a beginner.
Choosing exercises to construct a perfect training routine is optimal when you are trying to build muscle or lose fat. However, there are some exercises that every one of us should avoid so as to avoid any kind of injury or getting undesirable results.
So, let us look upon my top 15 exercises that harm our body more than it benefits us.
Top 15 horrible exercise you should never perform
1. Dips performed for triceps
These so-called triceps dips are not exactly the exercise you are searching for building triceps. Instead, triceps are only activated because they have to support your body weight.
As you start progressing into the dip while lowering your body the stress shift onto your shoulder (glenohumeral joint) rather than your elbow making it very less challenging to anterior deltoid and increasing load on the shoulder capsule and coracohumeral ligament, increasing the risk of a shoulder injury.
2. Sit up
Another controversial exercise is sit-up, why setup seems to be excellent exercise nominal muscles and building up that six-pack, have that you always wished for, situp cost can cost you much more than that.
while sit-up can cause some fatigue in the abdominal muscles it causes major stress on the lumbar spine leading to a chance of injury.
Another reason why sit up is considered to be e a potentially damaging exercise is because of the reason that it pushes your back against the ground and works more of hip flexor which in turn causes unwanted stress on the lower lumbar of the spinal cord.
3. Hyperextension
This exercise may not be a regular in many of our training routines but it is a potential exercise that can cause harm to your body and can cause lower back pain.
During hyperextension, the knee joint bends the wrong way which often results in swelling, pain, and tissue damage. It also has bad effects on ligaments such as ECL and PCL and the popliteal ligament.
Another fact that makes this exercise even worse is that by NIH 80% of adults have lower back pain at some point in their life.
4. Shrugs
This exercise seems to be a staple in many people's shoulder workouts, shrugs are a great exercise to work out your shoulder but many people take this exercise the wrong way which increases the chance of injury.
As this exercise seems to be rather is a than the other exercises people tend to use the heaviest weight they can and start shrugging there body as humanly as possible.
This causes extra stress on the neck and on traps which results in sacrifice in the form.
5. The side bends
6. Jump squats with weights
7. Behind the neck pulldown
8. Smith machine exercises
Considering to do deadlift or squats? Don't go for the smith machine, Smith machine causes improper form in many exercises as it limits the range of motion.
Compromising on the form is the biggest blunder one can do in a gym, it leads to many injuries and often causes pain after the workout.
Summary
Any exercise that causes pain or discomfort should be immediately discontinued or should be asked by the trainer or someone who is knowledgable in this field.
V useful information rarely disclosed by trainers
ReplyDeleteThanks for sharing