Fixing 6 Common Gym Mistakes

Fixing 6 Common Gym Mistakes

Here are some of the most common gym mistakes. Check if you do the same mistakes and fix them following our tips.

Mistake #1: Out of balance plank

WHAT ARE YOU DOING WRONG?

The most common mistake with the plank people make is not using the “muscle to mind connection,” which leads to exhausting a completely different muscle group to the core, which should be the major focus here.

WHY DOES IT MATTER?

If you do plank wrong, you may end up bypassing the core completely and working a different muscle group altogether, such as arms, shoulders, or legs. This isn’t horrible, but people usually do planks in order to work their core.

HOW TO FIX IT?

This is pretty simple – really think about your core as you perform your plank. If you use your core mindfully, you should feel the burn there, and get the full benefit of the exercise.

push ups

Mistake #2: Hip heavy push-up

WHAT ARE YOU DOING WRONG?

If your hips lower to the floor when you’re doing push-ups, you are definitely doing them wrong. Push-ups are intended to work your arms and chest and that’s where the challenge should be.

WHY DOES IT MATTER?

Well, you won’t get the result, and you risk hurting your lower back.

HOW TO FIX IT?

Keep your back straight and solid, like a plank – and make sure you can feel the movement in your chest and arms. If you don’t have enough strength in your arms to do a full push-up at the moment, try doing a modified version with your knees on the floor.

squat

Mistake #3: The knee-risk squat

WHAT ARE YOU DOING WRONG?

Many people lean forward instead of squatting down when they do this exercise, plus particularly women find that their knees invert.

WHY DOES IT MATTER?

In addition to the fact that you won’t be engaging your quads and bum as much as you should be, by leaning forward in the exercise you can seriously damage your back.

HOW TO FIX IT?

Remember that a squat is basically sitting down and standing up, not leaning forward and then standing upright. So keep your back straight and lower your body through your hip and knee joints. When you reach a position with thighs parallel to the floor, slowly return up. In addition, make sure you watch your knees as you lower down into the squat – they should always be directly above your toes and forward facing.

sit ups

Mistake #4: Old-school sit-ups

WHAT ARE YOU DOING WRONG?

Do you really think those ab crunches are going to leave you with a flat tum and a six-pack? If you’re not doing them right, forget it. The most common mistake is sitting all the way upright – but that’s basically not the challenge with ab crunches and shouldn’t be the focus of this workout.

WHY DOES IT MATTER?

Crunches are intended to work your abdominal muscles, but you won’t get the full benefit of the workout if you’re doing old-school full sit-ups.

HOW TO FIX IT?

As you do a crunch, keep in mind the focus should be on how your abs feel, not on how far you sit up. You only have to do little pulses, crunching your mid section and releasing, again and again. You’ll feel those muscles working a lot harder and can probably reduce the number you’re doing in half.

lunge

Mistake #5: The lopsided lunge

WHAT ARE YOU DOING WRONG?

The most common mistake with lunges that people make is not lunging low enough with your back knee, with the front knee coming too far forward over the front foot.

WHY DOES IT MATTER?

Lunges are intended to work your quads, the muscles at the front of your thighs, and your glutes. If you don’t get the form right, you’ll only partially engage your quads, and you can kiss your booty workout goodbye.

HOW TO FIX IT?

As you lunge, take a really big stride forward. You want your back knee to drop almost to the ground, just shy of touching it, and your front knee should be directly above your front toes.

bicep curls

Mistake #6: Too easy bicep curls

WHAT ARE YOU DOING WRONG?

The most common mistake with bicep curls is using too light weights, which really won’t get you any results at all. You may also be doing the curl and then letting the weight drop down.

WHY DOES IT MATTER?

Well, you won’t work your arms if your weights are too light. And letting the weight drop means you’re not doing the exercise right. The eccentric movement (i.e. lowering the weight) is just as important as the concentric movement.

HOW TO FIX IT?

Choose heavier weights! You’re not going to “bulk” your biceps by going heavy, so forget those worries. Decide for a weight that you feel challenges you. You should be able to manage 8 to 12 reps, three to four times on each arm. Perform any and all weighted exercises, especially curls, with a slow concentric movement and a slow eccentric movement, so you really challenge the muscle.

What do you think?

0 points
Upvote Downvote

Total votes: 0

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 0

Downvotes percentage: 0.000000%

Written by Sarah Johnson

Sarah Johnson is a woman who lives and breathes fitness and healthy lifestyle. She is a regular visitor to the gym and has gained wealth of experience in toning and strengthening the body. In the evenings she likes to read a good detective novel.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

Comments

comments

How to Build the Perfect Noodle Pot?

How to Build the Perfect Noodle Pot?

How Many Teaspoons of Sugar?