To see the results appear when you exercise, when you try to lose weight and tone your muscles, it is important to start with basic exercises. However, they are often hurt very badly, which can be harmful to our health and rob us of the results of our efforts.
This is why Boredmojo is telling you today how to train correctly in the gym, to have maximum results and take care of your body.
1. Make the bridge with the hips
Incorrect: If you have an arched back when doing the bridge, the load is not on the buttocks but on the lower back.
Correct: The knees should be parallel to the floor. Lift the pelvis upwards so that your torso forms a straight line with the hips and knees: this is essential. Contract the glutes by pushing as much as possible with your feet on the ground, and contract the abs.
2. Shift the body weight from one leg to the other
Incorrect: Torso tilted forward, knees bent at an acute angle. Because of this, the body is out of balance and the spine and knees suffer from overload.
Correct: The back should be straight and the hips should not move. Be careful to bend the knee 90 degrees.
3. The board
Incorrect: If you don’t have a straight back when you do the plank, the exercise becomes ineffective and useless.
Correct: Make sure that your body forms a straight line from head to toe. Bend your arms at a right angle and keep your head straight.
4. Squats with the weight bar
Incorrect: If the knees are above the level of the toes of your foot, your back hollow, the bar rests on your neck and the weight shifts to the toes. You can then hurt your neck and even fall.
Correct: Make sure the bar is at the same level as half of your feet in the photo. Hollow out the back and do not take off the heels. Don’t go too low when doing your squats, keep your hips parallel to the floor.
5. Raise the bar correctly
Incorrect: It is dangerous to let the bar rest on the neck.
Correct: Lift your elbows back and bring your shoulder blades together: you’ll hollow out your back and contract your muscles. Set the bar as low as possible, as long as you can lift it.
6. Squats with weights
Incorrect: Shoulders forward make you arch your back too much. A squat that is too low creates too much tension.
Correct: Bring the shoulders back and bring the shoulder blades together. Keep your back straight, digging your lower back a little. Do not lower the pelvis lower than parallel to the ground.
7. The lifting of the bar
Incorrect: The feet and legs are not at the correct angle. You risk falling and damaging your tendons.
Correct: Bend your knees, pull your chest forward, contract your lower back, and bring your pelvis forward. Legs and arms should be perpendicular to the floor.
8. Climb onto a platform
Incorrect: The further we put the platform, the heavier the load on our knees, when it should be on the muscles of the legs.
Correct: Stand straight, bring shoulders back, arch back slightly, approach platform or bench. The knee should be on the same line as the foot of the other leg.
9. The weight bench
Incorrect: Legs bent at an obtuse angle. The back straight, the bar a little too much behind the head. The load is poorly distributed and the exercise becomes inefficient.
Correct: The bar should be in line with the shoulders. Arch the lower back. Bend the knees and bring the feet slightly towards the hips.
10. Lunges with dumbbells
Incorrect: The knee turned to one side is not an effective position, and it is dangerous.
Correct: The knee should be in line with the foot. When you bend down, your leg should be bent 90 degrees.
11. Squats with one leg
Incorrect: Shoulders forward make the back curl forward. And the squat is not pronounced enough.
Correct: Bring shoulders back and straighten back. Sit down until your pelvis is parallel to the floor.
12. Dumbbell lifting with one hand
Incorrect: The head is raised causing the back to curve.
Correct: The important thing is to stay straight from the head to the buttocks.
13. Back lifting dumbbells
Incorrect: If you grip the dumbbell halfway, the load shifts from your muscles to your tendons.
Correct: Take the dumbbell with both hands up. Keep your shoulders still, bring your elbows as close to your head as possible. Slowly raise the dumbbell behind you and lower it, taking your time.
14. Exercises to strengthen the calves
Incorrect: The feet are placed on half of the platform or more. The line between the feet and the shoulders is not straight.
Correct: Place only a third of your feet on the platform (just the toes) so that there is a straight line from the feet to the shoulders. Get on your toes and stretch to the top. Hold the position for several seconds, then descend as much as you can.
Incorrect: The body does not form a straight line, the lower back is too arched.
Correct: Avoid hollowing out the lower back. The torso should rise high enough to form a straight line