Fitness experts are sure that you can get in good shape without going to the gym. And the exercises that can be performed at home like plank, twists, and squats, are perfect for this. But they may only look simple at first glance — in fact, many people do them wrong. And this can not only affect their effectiveness, but it can also cause health problems.
I learned about some common mistakes people make while performing basic exercises. So we studied the advice of fitness specialists and now we know how to fix them.
The plank is one of the most effective basic exercises that engage all body parts. But the improper performance of this exercise resets all its effectiveness and may lead to problems with the spine.
- The raising of the pelvis leads to improper distribution of the load, which puts too much pressure on the shoulders, causing pain in the neck.
- Deflection in the lower back reduces the engagement of the ab muscles, harms the knees, and may cause pain in the lumbar area.
- Improper head position: Looking up or to the side may lead to cervical osteochondrosis.
The right technique
- Place your elbows right under your shoulder joints, relax your neck, and look down.
- Your legs must be straight, and your gluteal muscles should be engaged.
- Your back should be straight, your stomach should be tightened, and your hips should form a straight line with your shoulders and heels.
This is a basic exercise that works the triceps and the upper part of the body that is suitable for beginners because of the simplicity of how to perform it. As a rule, tricep dips should be performed with the help of a bench or a chair, but after a certain level of training, you can also do dips from the floor.
- If you extend your elbows to the sides, the shoulder joints will be loaded instead of the triceps.
- Rounding your back also overloads the shoulders and may lead to injury.
The right technique
- Put your palms shoulder-width apart on the edge of a stable chair, stabilize your hips, and stretch your legs forward, resting your heels on the floor.
- Slowly lower your body using the strength of your hands. At the final point, your elbows should form a 90° angle. Then push the bench away with your arms and return to the starting position.
- Your back should be straight, and it should be located as close to the chair as possible. Your elbows should be bent back and not to the sides.