5 common mistakes girls make in the gym

Mistakes in the training process are common to everyone, and especially to those who have recently joined the sport. We come to the gym for a beautiful figure and health and at first we don’t even think that we can do something wrong. Later, and most likely with the help of a trainer, we learn the subtleties of training that we didn’t pay attention to before, and they had a big impact on the results. Today we will consider five common mistakes of girls in the gym and tell you how to correct them. Immediately stipulate: do not be afraid that you do not understand something or do not know. Only those who do nothing are not mistaken.

Nadezhda Budrik

Fitnesstrener

Tells about typical mistakes of girls in the gym.

Pumping the abs in pursuit of a thin waistline

We repeatedly say that pumping the abs with numerous twists gives a completely opposite effect. The rectus abdominis, which we train so intensely, grows according to the same rules as all the others. Be very careful when doing oblique exercises and working with weights. If you like to bring a heavier “pancake” to your twists and are in a calorie surplus, the risk of making your waist even bigger is very high.

How to fix it: The waist can be made already by working the transverse abdominal muscles, for this exercise “vacuum” is perfect. Also do not forget to watch your posture and eat right.

About two more interesting exercises for the transverse abdominal muscles told in this article.

Refusal to exercise the pelvic floor muscles

When working with weights, the pelvic floor muscles should be toned. In a relaxed state, they are not able to keep our organs in the anatomically correct position, and working with heavy weights will only aggravate the situation. This can lead to serious health conditions.

How to fix it: Do Kegel exercises as often as possible. This will have a positive effect on your body and keep you out of trouble.

Regularly working out on a “no-go” basis

Even at the competitive level, girls don’t need to use this technique. And certainly not the average gym-goer. Training “in denial” is most often used by men to trigger a hormonal response and improve results. Women, on the other hand, can afford to do without this technique.

How to fix it: Learn to listen to your body and adjust the level of exertion correctly. If you don’t yet know when to stop, ask your trainer for advice.

Predominant arm work in back exercises

For an example of this popular mistake, consider the barbell pull in a 45-degree incline. To get your back working, not your arms, you need to bring your shoulder blades together at peak and then stretch your back all the way out. Do not fully extend your arms at the elbows. To better understand the technique, visualize your shoulder blades moving apart, flowing around you. When performing the pull, point your elbows backward. With improper technique, you’re simply moving the projectile from point “A” to point “B,” and the target muscles aren’t being worked.

How to fix it: Focus your attention not on lifting more weight, but on your technique. Learn to watch which muscles are working in each case and analyze the situation. This way you will achieve results much faster.

Shoulder raises in pulling and pressing exercises

In order not to rock the trapezius, you should pay attention to the position of the shoulders in horizontal block pulls, dumbbell presses and other exercises that can potentially raise the shoulders.

How to fix it: Pay attention to the quality of your starting position, which will determine the correctness of your technique. Lower your shoulders down and bring your shoulder blades together before performing pulls and presses. Try not to tilt or tilt your head back. Keep your neck straight throughout the entire approach.

Now that you’ve learned about these mistakes, you’re less likely to make them. Control your body while working, watch your condition and don’t forget to improve.