Sometimes the most popular fitness exercises are far from the most effective and can even cause irreparable damage to our health, especially if you do them the wrong way.
We have prepared for you a list of popular but dangerous exercises, along with safer replacements.
Why it’s dangerous:
Excessive torsional loads put pressure on the vertebrae and can cause trauma. Also, if you have a sedentary job, your spinal discs are heavily loaded during the day.
With body lifts, we load them even more. The front of the discs is compressed and the back is stretched. The pain appears in the lower back and neck.
What to use to replace it:
Stand on all fours, stretching out one arm and the opposite leg. Raise them parallel to the ground (so they are on the same line) and stay in this position for 5 to 10 seconds.
Repeat for the other side. This exercise will help you work your stomach, thigh, and buttock muscles while minimizing unnecessary strain and potential injury.
Why it is dangerous:
The main danger is that the hands are in an unusual position and the joints are heavily loaded. The shoulders and elbows also do not move in the traditional position, and this can cause dislocations, strains, and small cracks.
What should be replaced:
Get into the classic plank. It is important that your back is straight with your hands slightly wider than the width of your shoulders. Bend your legs at the knees, while keeping your hips and back in a straight line.
Now begin to lower yourself so that the arms bend along the body. With this exercise, the same muscles will work, but without risk of joint damage.
Why It’s Dangerous:
Side twists are considered effective for the lateral stomach muscles. However, as with normal twists, they are dangerous to the spine and discs.
What needs to be replaced:
Do a side plank. Lie on your side with one hand and raise the other. Slowly lift your hips off the ground. You will feel the tension in your stomach muscles. Make sure your back is straight.
Hold this position as long as possible. Repeat for the other side. The side plank will help you work your stomach muscles, burn fat, and protect you from spinal injuries.
Forward Bends With Dumbbells
Why it’s dangerous:
Here again, our backs are the first to suffer. And by exercising incorrectly, there is a risk of stretching the muscles and causing injury to the spine.
What to replace:
An exercise called “woodcutter” can help. Stand with your legs slightly wider than your shoulders. Pick up a stuffed ball, and lift it up with your hands outstretched so that it is over your left shoulder.
As you exhale, lower the ball diagonally toward your right thigh, doing semi-squats. Try to do this slowly and smoothly. Repeat on the other side.
Dumbbell Bicep Curl
Why It’s Dangerous: Any work with standing weights puts a strain on the spine. Also, this exercise involves only a few muscles. If you are not a professional athlete working under the supervision of a coach, it should be replaced by a more effective and safe exercise.
What to Replace:
Here you will need a resistance band. Take one end of the elastic in each hand with the bottom grip and begin bending your arms at chest level, one by one.
Your non-working hand will feel like it doesn’t straighten completely and is always slightly bent.
Due to the stress, the load on your hands will be constant and equal, and the result will be better.