exercises mistakes

How to Exercise Properly

Working out for hours in the gym? Are you getting prone to injuries instead of getting results? Performing exercises incorrectly might be the only reason. We can get benefit from any exercise only if they are performed correctly. If you’re unsure of how to do the basic exercises the right way and want to know common exercises mistakes people make check it out with us:


1. PLANK
plank mistakes

Benefits

A toned belly, Reduce back pain and Increases flexibility

The correct way to perform

  • Get into pushup position.
  • Lift your body straight with body weight on your toes and elbows.
  • Hold your abs tight but breathe normally.
  • Hold the plank a little longer with each workout.

2. PUSH-UPS

Mistakes in Push Ups

Benefits

full body workout helps building strength, Burn calories and fat.

The correct way to perform

• Get into high plank position
• Keep your body straight and do not drop your hips.
• Slowly bend your elbows and Lower your body until your chest is an inch or two above the floor.
• Press upward and get back to plank position

3. Cycling

Common Cycling Mistakes

Benefits

 Decrease body fat levels, improves joint mobility, strengthen bones and best stress management technique.

The correct way to perform

• Before starting up, adjust your bike.
• The level of pace should be normal to avoid knee injuries.
• Sit up straight don’t lean down.
• Move your hips while riding doesn’t keep them still.

4. Squats

SQUATS exercises mistakes

Benefits

Builds muscles, Shapes butt and abs, Burn fat and tone leg muscles.

The correct way to perform

• Stand straight with feet little wider than the width of your shoulder.
• Extend your arms straight parallel with the ground
• Lower down your hips as if sitting on the chair.
• Do not let your knees go inward
• Repeat the movement.

5. Running

Running mistakes

Benefits

Best whole body workout, Builds strength and Reduces stress levels

The correct way to perform

• Push off the ground with maximum force
• Your foot must hit the ground lightly with each step.
• Don’t lift your knees too high.
• Try to run at a constant pace throughout your goal.

6. Weight Lifting

Weight Lifting mistakes

Benefits

Burn calories, Improves strength and balance and Makes bones stronger

The correct way to perform

• Choose the right weight lower than your expected ability.
• Keep your back as straight as possible.
• Breathe out as you lift the weight & breathe in as you lower down.
• Maintain this form throughout the exercise.

7. Side Plank
Side Plank exercises mistakes

Benefits

Improves core strength, Strengthens arms, wrists, and legs and Improves balance.

The correct way to perform

• Keep your head in line with spine and wrist slightly in front of the shoulder.
• Don’t let your hips sink towards the mat, lift them away.
• Keep your elbows beneath your shoulders all the time.
• Try not to rotate your torso.

8. Lunges

Lunges mistakes

Benefits

Increases body symmetry, Gives you a Tighter Butt, Improves coordination and Develops balance.

The correct way to perform

• Keep your chin up and chest lifted.
• Your knees, hips, and shoulders should be facing forward position.
• Keep your body in a straight line.
• Majority of weight should lie in your front heel.

9. Triceps Dips

common Tricep dips mistakes

Benefits

Reduces flabby arms, Builds upper body strength, and improves body balance.

The correct way to perform

• Sit on the bench with knees bent and feet on the floor.
• Keeping your back close to the chair, slowly lower yourself using your upper arms.
• Don’t thrust your hips keep them stable
• Lift your body back to the starting position.

10. Front Thigh Stretches

Front Thigh Stretches exercises mistakes

Benefits

Improves flexibility, Reduces stiffness in legs and hips and Increases range of motions.

The correct way to perform

• Stand straight don’t bend your back.
• Bend your right leg and kick your right heel up.
• Grab your right leg with your right hand.
• Move your right hip forward
• Repeat the pose on the left side of the body.

There is no use of sweating or spending hours on doing exercises if you are making mistakes. Making exercises mistakes gives not only injuries but wastes your time too. It may also be possible that you get demotivated and stop yourself from doing exercises further. So, follow a proper routine and get help from these pictures to do the exercises in the right way.

 

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