Gym exercises that don't really do any good
People train hard, try hard, give their all during sports, want to see results, but nothing happens.
Often it is not a matter of trying, but of doing exercises that are either ineffective or downright counterproductive.
Hard work is commendable, but it is not a magic pill, although regularity and diligence are very important for achieving results. Together with trainer Yuliana Kuznetsova , we figure out which exercises are not worth wasting time on in the gym.
List of ineffective exercises
- Horizontal exercise bike. Initially, the angle of flexion of the hip joint does not provide a full amplitude of inclusion of the muscles of the legs, buttocks, back and front of the thigh, even when setting the settings in the lying position, the intensity is low.
A cycle or a regular (upright) exercise bike works much more effectively. The legs work in full amplitude, and the whole body is also worked.
- Overhead barbell press. This exercise is aimed at working the deltoid muscles (shoulder joint). Although it is classic, when performing it, you can injure the cervical vertebrae and ligaments of the shoulder joint.
During strong supination, abduction of the shoulder limb, at the moment of maximum effort, from bottom to top. The entire load falls on the stretched ligaments, thus causing damage (sprains, ruptures, inflammations).
Alternative and more effective exercises, for example: dumbbell lateral raises, or barbell chest press.
- Straight-leg lunges. This exercise is a complex exercise for working out the muscles with a focus on the buttocks.
During the exercise, both legs should bend, especially with weights. But if the leg that is behind is kept straight at the knee joint, then at the bottom point (weights in the phase of maximum tension) it will damage the front of the thigh and the iliopsoas muscle.
- Leg raises while standing on all fours. Starting position: palms directly under the shoulder joints, knees under the hip joints. First, this exercise is often performed using the lower back. But it is necessary to use the buttocks.
It is important to stabilize the pelvis and tense the abdomen during the entire exercise. And secondly: the weight of the leg for the buttock, which is constantly working in life, is involved in any leg movements (bending, walking) and is insufficient to achieve results.
- Various crunches and twists. Almost everyone does these exercises by moving the pelvis (iliopsoas muscles), without getting any effect. With the correct technique, the movement is performed by bending the spine and fixing the pelvis on the floor.
To improve the technique, you need to press your pelvis and lower back to the floor. This way we reduce the range of motion and improve efficiency.
To achieve results, you need to do more than just do the exercises; it is very important to do them correctly, otherwise they will not only be useless, but may even be harmful.
If you don’t have the opportunity to work with a trainer on a regular basis, contact him at least to develop your technique and write a program that will take into account your individual characteristics.
You can do one program for up to 3 months. This way, you will reveal the potential of your body, get a long-lasting and effective result without harming your health!
