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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.
Article Source: http://www.simplysearch4it.com/article/17741.html
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