A. Plank
Waving is one of the most effective basic exercises involving all parts of the body. But the improper performance of this exercise limits all its effectiveness and can lead to problems with the spine.
Mistake
- Increased pelvic bone leads to improper load distribution, which puts too much pressure on the shoulder, causing pain.
- Low back pain can reduce the involvement of the ab muscles, which causes the knee to bend and cause pain in the lumbar region.
- Improper head position: Looking or tilting to the side can lead to ovulation.
The right technique
- Place your right elbow under your shoulder, rest your neck and look down.
- Your legs should be straight and your smooth muscles should be attached.
- Your back should be straight, your stomach should be tight, and your hips should form a straight line at your shoulders and heels.
B. Dips
This is a basic exercise that works the triceps and upper body, which is great 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 chair, but after a certain level of training, you can also make a dip from the floor.
Mistake
- If you extend your elbows to the side, the shoulder joint will be loaded instead of the triceps.
- Waving your back also loads your shoulders and can cause injury.
The right technique
- Place your palms wide on the edge of the chair, stabilize your hips, and lift your feet forward with your heels on the floor.
- Slowly lower your body with the force of your arms. Finally, your elbows should form at a 90-degree angle. Then slide the bench out with your hands and return to the starting position.
- Your back should be straight and it should be as close to the seat as possible. Your elbows should bend and not bend to one side.
C. Crunches
To practice cooking properly, you should lie on the floor and bend your knees at a 90-degree angle. And when connecting the ab muscles, you should lift your shoulders off the floor. There seems to be nothing simpler than this exercise, but many people still make some mistakes.
- Wide movement. If you lift too high, the main load will be on your hip muscles and not on your abdominal muscles.
- Curved. In this case, part of the load is transferred to the neck or arms if you leave it behind your head and apply pressure to the back of the head.
- Ensure that the leg reduces the load on the ab muscle when attached to the hip muscle.
The right technique
- Bend your knees at a 90-degree angle and press your lower back to the floor. Your arms can cross your chest or rest on the back of your head.
- Tighten your abdominal muscles by gently lifting your shoulders 6-9 inches off the floor and then slowly lay on the floor without relaxing the muscles.
- Keep your feet on the ground during the exercise and appearance straight ahead of you
D. Push-ups (a lighter version)
Studies show that lighter stimulation stimulates the same target muscles but does not overload. It can be a push from the knees or toes, but you can also do it from the wall, bench or sofa.
Mistake
- The lower part will overload the spine.
- The elbows are placed on the corners and resemble the letter "T" if you look at them from above. In this position, the shoulders work more and the triceps and chest work less.
The right technique
- Place your hands on the floor, sofa, or wall. Tighten your body like a rope and lower it as low as possible. Then recover smoothly.
- Your arms should be longer than shoulder width. Your fingers should point forward.
- It is perfect when the elbows are placed at a 45-degree angle towards your body.
E. Squats
Everyone knows that you should not take your heels off the floor or twist your bed while sitting, but there are obvious mistakes.
- You should not bend your knees parallel to your toes, which increases the load on your joints and involves less grip on the thigh muscles.
- Your knees forward beyond your toes. This reduces the load on your buttocks and can cause pain.
- Some raise their heads while sitting. You do not have to do this: it destroys balance and technique and it can also cause back and neck pain.
The right technique
- Your back should be straight, you should look in front of you, and your legs should be straight.
- Smooth on the floor throughout the exercise.
- Your knees should not extend beyond the toes. To improve your technique, believe in lowering your buttocks instead of bending your legs.
- The patella should face in the same direction as the toe. Sitting should be performed smoothly without contractions.
Much depends on the seat depth and position width.
- It is right to sit until the hips are parallel to the floor. With incomplete sitting, the thigh muscles are poorly engaged, and with a seat that is too deep, the knees will be overloaded.
- The bigger you put your feet, the more burden you put on your thighs and buttocks.
F. Lunges
If you apply it properly, the lungs will be smooth and quadrangular, equivalent to sitting and falling.
Mistake
- The knee of the front foot expands beyond the toes. This leads to uneven load distribution and engagement of the front of the thigh prevents the buttocks from working.
- The body falls forward without loading the knees of the supporting legs and destroys your balance.
The right technique
- Take a big step forward by transferring your body weight to the front legs. Keep yourself straight.
- Lower to the thigh of the floor support leg. Both legs should form a 90-degree angle between the thigh and therefore the lower leg.
- It is important that the knees do not extend beyond the toes.
- Return to starting position by pushing yourself up with the heel of the support leg.
G. Side lunges
This exercise connects the inner thigh muscles perfectly. It is very simple, but improper execution can seriously affect the spine and knees as well as reduce its effectiveness.
Mistake
- The toes do not touch the floor completely and the other toe faces outward.
- The knees of the supporting legs are moved to the side.
- The back moves forward.
The right technique
- Step to one side and pull the pelvis back so that the thighs of the supporting leg are almost parallel to the floor.
- Both feet are flat on the bottom and thus the toes face forward. The back is straight.
- The knees of the supporting legs are above the feet and the lower legs are perpendicular to the floor.
H. The boat exercise
Practicing regular boating exercises is the perfect way to strengthen the lumbar region, improve blood flow to the pelvic organs and relieve back pain.
Mistake
- The knee is pressed to the floor in the initial position so that the muscles of the leg are attached instead of the back muscles.
- Curved limbs during exercise reduce the load on the back muscles.
The right technique
- Starting position: Lie face down with arms and legs stretched as far as possible. Tighten your waist so that your knees do not touch the floor.
- Lift your arms, leg, and chest off the floor. Lift them slowly and hold for 2-4 seconds. Then return to starting position.