Dangerous Fitness. Online exercises that are killing us and not making us stronger

Many people unfairly believe that fitness and one legged workouts are already standing somewhere online. Webinars and Skype training will soon replace good old-fashioned classes. However, it is quite wrong to believe that even the best YouTube-roll can replace your personal communication with a professional. At the start of any experiment or challenge in your life, it is absolutely necessary to get an expert assessment from a reliable trainer. This will help you achieve perfect exercise technique and lead you to your goal much faster. One cool autumn evening we met with Anton Shapochka, an expert of the federal network of fitness clubs X-Fit, to scroll through the Instagram feed and understand whether the inspirational videos from the pages of phytonyashki and fitness models can become a real guide to action or whether it’s not time to put your gym membership on the far shelf.

Training on the couch

Anton Shapochka, an expert of the federal network of fitness clubs X-Fit: “We kill our back with the first waving of our legs. In the truest sense of the word. The girl, I assume, wanted to work on her buttocks, but in fact she will get a strong overload of the lumbar region. That’s the one place where everything usually hurts. The second exercise in the video looks like “hello from the ’80s.” Shaping. In an ideal world, we would like to see the gluteus medius muscle working, but in this version, another muscle is working, which causes back and knee pain.

And the finale. Exercise for the oblique muscles of the abdomen. Of all three, perhaps “the most adequate”, but again this exercise will not make your waist smaller and will not remove extra centimeters around the problem areas.”

Skateboard exercises

“There’s a lot of missteps in technique here. And I’m not talking about athletic performance, I’m talking about health. There is a lot of arm rest in the exercises, with the shoulder blades sticking out, which means that they are not stable, thus overloading the neck, shoulder and elbow joints. As a result: in the future, severe pain in these regions with constant training.”

Conclusion: in general, from such a set of exercises you can create some semblance of a workout, the main thing is to follow the technique.

Exercise with a rubber band

“Body – slim is a big plus (smiles). The disadvantage, as usual, is the technique, because it is simply not there. Look at the bulging muscles on the front and side of the thigh – it’s our favorite muscle from the first video – the TENSOR OF THE WIDTH FASCION OF THE THIEF and the front thigh itself. They, although they shouldn’t, are again in active work. If the exercise is performed correctly, the gluteus medius muscle should be activated and then it would be a good complex for warm-up or OFP when jogging.”

Jumping up on a ladder

“Well, that’s just awful. I will always have a lot of work to do from such gore-exercises, in the last five years I have been actively engaged in “human recovery”. The exercise is good, but few people do it right. And doing the exercise like in the video will definitely lead to injuries: from “oh, my back and knee hurt!” to “help, I can’t straighten up and my leg is shooting up”. Also, as the author of the post wrote, “ears” is not a muscle – it’s a consequence of weakness and dysfunction of the large gluteal muscle.”

Conclusion: in general, if performed correctly, this kind of exercise can be added to workouts. But why the stairs, I don’t understand. Immediately want to put music from the game “Super Mario”.

Gymnasts on the bar

“Pure fun. Cool girls. Great gymnasts! The goal of the exercise is fun. If someone can do it, record it and put it on the net. I won’t even talk about the point, because there is none.”

TRX: Bodyweight exercises

“Great exercise, terrible execution. Who’s it for? It is suitable for a very prepared person, someone who knows such concepts as: lumbar and pelvic stabilizers, hip extension, rotation control through the syncretic inclusion of oblique systems or slings. If the words are wild to you, chances are you are doing the exercise incorrectly, just like in the video. In the video we see a complete lack of lumbar control, we see the lumbar region actively moving, look at the jersey. What this means is that the glute is not working and the back is dying (see the first description with the girl on the couch).”

Conclusion: in a perfect world, this is a great exercise for the abs and glutes.

Keeping the balance

“The point of the exercise is to get to the trauma surgeon sooner? Then the author of the video chose the perfect activity. I can only understand her if the girl is playing rugby or American soccer, or trying to get subscribers to her account.”

Barbell pull-ups

“Actually, the exercises done on the barbell work out the entire upper body in a very cool way. For fan’s sake, the girl did it on the barbell. But if you do the same thing on the barbell, it’s a great workout for your abs. It’s really cool! I mean, it’s a full-body workout. It involves your arms and your back and, like I said, your abs. Just watch your technique!”

Tire Flip

“Watched the whole video and I felt funny and sorry for the author. After such clowns, the understanding of functional training is reduced to the fact that you need to do something, and most importantly, you need to do everything. The tire flip is a great exercise. In a perfect world, the whole body works: glutes, back of thighs, cortex muscles, back extensors, arms, broadest muscle of the back, chest and shoulder muscles. In this variant it is dangerous to perform, the guys have rounded lumbar region, the jerk occurs at the expense of the lumbar region, and many other important details. And then it was all about … what, why and why? That’s what you have to look at.”

Conclusion: the question is not in the number and volume of exercises, complexity, coordination, but in how qualitatively this or that movement is performed! What triggers the movement? A good trainer understands all of these mechanisms, knows how to fix and change them, and doesn’t just give you a standardized workout, adding volume.

Your body needs smart fitness

“Friends, let’s bring the culture of movement back into fashion. Find a good trainer who won’t exclusively sell you workouts and ‘poppycock’, but will teach your body how to move and show you what you need to work with. With the right approach, over time you will be able to do everything yourself.

A positive plus will be a beautiful and tightened body. And it is not necessary to exhaust and punish yourself with fitness, it should bring pleasure. Culture and joy of movement!”