The 5 most common mistakes made in the gym

In the gym, each coach recommends a routine to their students, but then, when they do the exercises unsupervised, they often make mistakes that can lead to serious injuries. However, with a basic understanding of some anatomical issues and the correction of the most common flaws, training time can be maximized without the risk of injury.



Leaning too much on the machine

If a person is leaning too heavily on the handlebars of a spinning bike, for example, the lower body is not working as hard as it should and that means, according to Michele Olson, professor of exercise physiology at Auburn University, in Alabama, fewer calories burned. Also, it does not effectively engage with the glutes and base.

Or even worse, that position could be leading to injury, because the muscles and joints in the shoulders and neck are forced to support much more weight than usual. "When you lean on the gym equipment, you are transferring about 30 percent of your body weight to your arms, shoulders, and neck. In a person who weighs 70 kilos, that's almost 20 kilos. The recommendation to avoid this is to touch the handles of the treadmill or the handlebars of the bike with your fingertips so as not to lose your balance, avoiding injuries.

Breathe badly

Deep breathing gathers the oxygen necessary for the muscles to function efficiently during exercise. With shallow breathing, the chest rises and falls and, on the contrary, in deep breathing the belly moves. The moment in which you breathe is also important: the exhalation corresponds to the effort part of the exercise. This helps push, pull, or rotate the body.

Train too much with high intensity

 HIIT requires an enormous effort that leaves muscles stressed after exercise. Doing this type of exercise almost every day will keep the muscles in an unstable state (more susceptible to long-term injury). 

 

Just work the muscles that look in the mirror

The advice of the experts is always to adapt the exercise to the needs of each one but without neglecting muscles such as the erectors, which help to lengthen the torso and the rhomboids and external rotators of the shoulder. "Avoid these and it's only a matter of time before you get a back or shoulder injury," Dobrosielski warned. The recommendation is to make "pull" moves at least as often as "push" moves are made.

Also, it is a good idea to add back extensions to the routine. Just lie on your stomach, with your arms at your sides and slightly off the ground, palms up. Raise the trunk in this position a few centimeters and turn the palms down. Stay like this for a moment, then slowly lower and repeat in two sets of 15 repetitions.

Do only one aerobic exercise

Most of the cardio we do is just forward and backward," Fantigrassi explained. "When the muscles on one side of a joint are strong and the opposite muscles are weak, this can destabilize the joint" and cause injury.

The solution is to combine cardio or aerobic workouts that put the body in different planes of movement; for example, running for 10 minutes, rowing for another 10 minutes, and then doing jumping exercises, for example. Mixing these types of activities will produce excellent joint results.

So above are all the essential elements to keep in mind for home gym setup. Check out the latest gym equipment at weightsandbars. 


Location: United States

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