Why You Shouldn't Be Using These Exercises
In The Gym
By Gary Matthews
Have you ever imagined using potentially
dangerous exercises in your workout? You have
to be very careful with strength training
equipment because it may not be the most effective
or functional available.
How do you know that the exercises you are
performing are safe? Found below are some
potentially dangerous exercises with suggestions
on how they should be done correctly or avoided
completely.
Sit-up
Traditional abdominal exercises such
as the sit-up, incline sit-up and hip-raises
are exercises that are used to train the
obliques and the upper and lower abdominals.
They are performed by first anchoring
the feet on an abdominal board which prevents
you from sliding back then raising your
shoulders up towards your feet, tensing
your abs at the top of the movement. Slowly
lowering your shoulders back down and
then completing the movement again.
The dangers of performing this movement
are the shearing forces on the vertebrae
and spinal discs when you have a flexed
and rounded spine. In this position, the
pressure is mostly placed on a very small
area of the disc area, which can cause
small ruptures.
The safest and most productive way to
train the abs is to use the brace and
hollow technique. This is a basic isometric
exercise that helps strengthen the abs
and the muscular girdle around your waist.
Pec Deck
The pec deck is an exercise that trains
the chest (pectorals) and shoulder (front
deltoid) muscles.
This exercise is performed by sitting
at the machine with your back flat against
the back pad. Placing your forearms on
the padded levers and position your upper
arms parallel to the ground.
Pushing the levers slowly together and
squeezing your chest muscles at the end
of the movement. Return slowly to the
starting position.
This exercise is potentially dangerous
because it places the shoulder into one
of its least stable positions, the dislocation
position. Because of the extreme position
when performing this exercise at the starting
position it can also cause tearing of
the ligaments and injury to the rotar
cuff tendons.
More effective and less dangerous is
the bench press, keeping the arms at shoulder
width and exercising in the strongest
range of motion (partial reps) and the
parallel bar dip with the elbows out.
Behind the neck Press
This exercise trains the neck (traps)
and shoulder (deltoid) muscles and is
performed by placing a loaded barbell
onto your upper back just above the trap
muscle.
This exercise is done by standing with
your feet about shoulder width apart.
Placing your hands on the bar about three
inches wider than the width of your shoulders.
Pushing the bar overhead to arm's length,
holding and then slowly lowering back
down to your shoulders. This exercise
can also be done seated. Try performing
it in a smith machine or power rack for
added safety.
This is an exercise that places the shoulder
joint into the dislocation position and
the range of motion puts unnecessary stress
on the rotator cuff tendons of the shoulders.
Many trainees may experience injuries
from this behind-the-neck movement. As
with before stick with dips and bench
presses for your shoulder work.
Dead lift
The dead lift is a compound movement
that works the hips, lower back and also
exercises the hamstrings and glutes (buttocks).
You can perform the dead lift by approaching
a loaded barbell and taking a stance about
as wide as your shoulders. Grip the bar
so that the arms are slightly on the outside
of your thighs.
Your feet should be pointing straight
forward with the shins about two to three
inches from the bar. Heave the load upward
using the hips and lower back keeping
the back straight and the bar as close
to the shins as possible.
At the top of the movement hold for a
few seconds and then lower the bar to
the starting position. The exercise has
a knock-on growth effect on the whole
body when worked hard.
The problem with the lift is that if
the spine becomes rounded during the lift
it then becomes dangerous. Because of
the forces working on the vertebrae and
the spine injuries may occur.
A lot of these problems can be solved
by keeping the back as straight as possible
during the lift and keeping the bar held
close to the body during the lift as the
forces are then not that excessive.
Leg extensions
Leg extensions are arguably one of the
most popular leg exercises for strengthening
the quadriceps (thigh) muscle.
These are done by using a leg extension
machine and sitting in the seat with your
feet hooked under the padded lever. Raise
the weight with your legs until they are
pointing straight out in front of you.
Hold briefly, and then slowly lower the
weight back to the starting position.
Leg extensions are a potentially dangerous
exercise because when only the shin is
in motion, the exercise draws the patella
back onto the femur increasing joint compression
forces, which can damage the connective
tissue and the ligaments supporting the
knee joint.
It can also cause anterior knee pain
so people with existing knee problems
may aggravate them by doing this exercise.
For greater safety and equal effectiveness,
try doing the Squat, Leg Press, and Lunge
for safer and more functional use.
Some food for thought isn't it, so try
to avoid these exercises if possible or
try to perform the alternatives given.
About The Author
Gary Matthews is the author of the popular
fitness eBooks Maximum Weight Loss and
Maximum Weight Gain. Please visit http://www.maximumfitness.com
right now for your 'free' weight loss
or muscle building e-courses.
