Everyone wants to get a toned relief body. However, mistakes made during heavy loads negatively affect the state of Health and lead to serious consequences. This is due to the fact that a person does not know how to perform this or that exercise, or simply neglects the safety rules. The right technique for performing exercises in the gym will avoid injuries and achieve the goal.
What is the technique of execution?
Each of the strength exercises is aimed at a specific muscle group. When performing, specific muscle segments are involved, and the correct execution technique is designed to reduce the negative load. It can be described as the absence of risk of injury. This usually applies to a large weight, which, without observing safety precautions, can not be lifted, even making every effort.
Why are most mistakes made?
Among the large number of technical errors, we distinguish:
ignorance of the beginner about the correctness of performing the exercises;
poorly developed coordination of movements;
follow clearly specified norms without taking into account the individual characteristics of the body (joint mobility);
focus on the quick result rather than the quality of execution;
unstable psychological state (stress, overwork at work).
Also, the result is affected by distortion of the trajectory and amplitude, the wrong starting position, the violation of the rhythm of movements.
Need to comply with the technique of execution
Each training program consists of a set of exercises for different muscle groups. Starting classes, you need to be sure that intense loads are performed without making the most common mistakes. Otherwise, on the next visit to the gym there will be difficulties accompanied by severe pain.
The main areas subject to maximum load are the knees and back muscles. If problems with these areas have arisen, One should not delay their solution, since the consequences can be very serious. The rehabilitation period can be quite long and takes a long time. Therefore, before starting training, it is recommended to do a small warm-up (10-15 minutes). It can be cardio classes, it is also necessary to “warm up” the muscles of the arms and legs so as not to get a sprain.
Cardio in the gym
Common strength training errors
Despite the fact that each person is individual, visiting the gym for the first time, most beginners make similar mistakes. It is worth immediately considering the main points on which you need to focus.
Squats with dumbbells
The main mistake is to dilute the knees in a squat wider than the toes. During such a squat, there is a high probability that the student will not return to his starting position and a high probability of injury to the kneecap. The optimal trajectory is the movement of the knees inward. In this case, the possibility of injury is minimal: the load from the ligaments and connective tissues that support the patella is removed.
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Men’s press exercises men’s press exercises
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To avoid damage, it is better to perform the exercise in front of the mirror to follow the movements of the knee joint and work on the correctness of the squat. In this way, you can adjust the trajectory of movement and eliminate injuries.
Strength exercises for biceps
The main goal is to lift the handle to the end point. But often beginners try to lift the weight as high as possible, transferring all the load to the shoulder joint and lower back. But in this case, the biceps is not involved at all. With prolonged exercise with an incorrect technique, muscle tension will increase, and in combination with a larger weight, this will not only slow growth, but also increase the risk of injury.
To achieve the desired result, you need to gradually increase the weight, using slow, controlled movements, and maintain the position of the elbows on the sides of the body throughout the activity.
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Army bench
The essence of the exercise is to lift weights slightly above your head. But if you continue to climb, the end point is reached by swinging your back. This leads to significant muscle tension and curvature of the spine in the lumbar region. High weight increases the pressure on the vertebrae and causes severe pain in the lower back, irreversibly leading to serious consequences.
To solve this problem, it is better to use a special simulator for bench press. Throughout the exercise, the back will be in a straight position. If the simulator is not suitable due to individual characteristics, you need to lift less weight by standing in front of the mirror.
Fitness and health 