What’s wrong? Simple exercises you are doing wrong

What’s wrong? Simple exercises you’re doing wrong

Mistakes can lead to negative consequences and even injuries.

In the gym, many people prefer not to seek help from a trainer, but to exercise on their own. It seems that it is not difficult to understand the technique of exercises. In addition, today on the Internet you can find not only instructions for specific elements and training equipment, but also entire workouts. However, everything is not so simple.

World Class fitness trainer Alexander Karpov told us what, at first glance, understandable exercises are most often mistaken.

Hyperextension

This is one of the most popular exercises in fitness. But few people understand what exactly it is aimed at, says the trainer.

Alexander: In the most common version of its performance, in fact, we do not do hyperextension (overextension), but simply extension (extension).

Most people when performing this exercise think that its task is to “pump up” the lower back, i.e. the lower part of the back. In fact, in this case, the agonists (muscles performing the movement) will be the gluteal and posterior thigh muscles. Also, one of the main functions is performed by the spinal stabilizer muscles: they keep the spinal column in a fixed state.
If you feel your back during an exercise, then you are doing it wrong. The exception is in rare cases, when it is the flexion and extension of the spine that is performed.

Stanovaya pull

Also included in the top of popular exercises. Many believe that it is aimed at strengthening the back, and they are very wrong.

Stanovaya pull is a squat with a barbell in the outstretched arms. The movement is performed by the leg muscles, and the cortical muscles provide fixation of the spine and intra-abdominal pressure.

Vertical block pull-up / pull-ups behind the head

First, this movement is unnatural for the shoulder joint and is accompanied by flexion of the spine. This makes it ineffective and traumatic, the trainer points out.

Secondly, this variant of performance has no advantages over pulling / pull-ups to the upper chest: the broadest muscles of the back are engaged in the same way.

Shoulder press from behind the head

According to an expert, this is one of the most injury-prone movements for the shoulder joint. As in the case with the vertical block pull, the matter is the unnatural position. And there are no advantages over sitting dumbbell bench press and barbell bench press.