Don’t do that: 5 basic exercises you’re doing wrong

Don’t do that: 5 basic exercises you’re doing wrong

Fitness mistakes. How not to harm yourself during fitness?

To achieve results in training, it is important to perform basic, basic exercises. The opportunity to exercise with a trainer is not everyone has, so we often do incorrectly even seemingly the simplest squats. In addition to the fact that so we simply reduce all the efforts to nothing, it is also harmful to health. Together with the personal trainer of Crocus Fitness network Sofia Nakonechna, “Championship” analyzes the most common mistakes of those who train themselves.

Squats

During a proper squat, the feet are at pelvic width, slightly diagonal, knees aligned with the feet. Heels on the floor, the back is straight, the gaze is directed forward, the body is not tilted. The squat starts from the hip joint, not from the knees.

Lunges

To perform lunges correctly, it is important to maintain a right angle in the knee joints. The heel of the back foot is pointed at the ceiling, the knee at the floor. The body is tilted 10 degrees. The knee of the front leg is above the ankle joint.

Plank

The most important thing in the plank is to take the correct starting position. Elbows should be under the shoulder joints, feet at pelvic width. The neck is a continuation of the spine, and the gaze is directed to the floor.

Lifting the body

Tensing the rectus abdominis muscle, round the thoracic region, lifting the shoulder blades up. Lift the body vertebrae by vertebrae. Lower ribs stretch to the pelvis. The lower back is pressed to the floor.

Dead pull

Starting position feet at pelvic width, parallel. Chest in neutral position, shoulder blades aligned. Grip shoulder width, gaze straight ahead. Knees slightly bent. The movement starts with the pelvis pulled back, body weight on the middle of the foot. The bar slides along the hips, keeping the back straight. Lower the bar to the level of the knees. By contracting the gluteal muscles, return the body and pelvis to the starting position.