Are you one of the “busy-bee” who wants to stay fit? If yes, you need to keep watching this video because today, we will discuss the 10 exercises you should stop doing.
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In a nutshell:
When you want to cinch your waist and tighten your love handles, dumbbell side bends might be your choice of movement. How to do hanging oblique knee raises: Grip both hands around a pull-up bar and hang with your feet together and your body straight. The superman is a bodyweight exercise known for targeting the lower back. How to do reverse back extensions: Lie on your stomach on top of a stability ball with your hands and feet on the ground, hip-distance apart.
Tightening your entire posterior (including your back, glutes, legs, and core), press your legs together and lift both feet off the ground until they’re parallel to the floor, then slowly lower them all the way back down. However, it’s one of the least effective exercises for building upper body strength because it can actually put a strain on your neck and shoulder muscles. Standing with good posture is also key to this exercise, so if you have rounded shoulders and upper back, then you risk injury. For a safer and much more effective exercise, he suggests trying the dumbbell Arnold press.
How to do the Arnold press: Stand with your feet shoulder-width apart and hold two dumbbells in front of you at chest height with your palms facing your body. Rotate the palms of your hands so they’re facing forward as you lift the dumbbells overhead, fully extending your arms until your biceps are by your ears. If you’re trying to tone your glutes and legs, weighted plyometric exercises like the barbell jump squat might be top of mind. But when you use a barbell in exercises like this, you tend to add too much weight, which can put pressure on your back and joints.
How to do jump squats: Stand with your feet hip-distance apart. Tightening your glutes and quads, sit back into your heels, and push your butt back and down while keeping your chest lifted. Press your feet firmly on the ground as you jump up, swinging your arms back, and gently land on your feet. Though some exercise machines are great for correcting form and targeting specific muscle groups, the leg extension machine isn’t one of them.
The leg extension machine applies constant tension to the anterior cruciate ligament (ACL) and increases the risk of the patella (knee cap) sliding right or left. How to do a lunge: Stand tall with your feet hip-width apart. Take a big step forward with your right leg and lower your body until your thigh is parallel to the floor, making sure your knee doesn’t go past your foot. Smith machines are commonly used to do a variety of barbell exercises, including back squats and deadlifts.
It’s best to use dumbbells, resistance bands, or kettlebells to do functional movements like presses, pulls, squats, and lunges. How to do a dumbbell squat: Stand with your feet hip-distance apart holding a dumbbell in each hand. Tightening your glutes and quads, sit back into your heels and push your butt back and down, making sure to keep your chest lifted. Press your feet firmly on the ground as you stand back up.
Professionals suggest creating a strong core by doing a variety of leg lifts, overhead movements with arms extended, and rotational exercises like the medicine ball wood chop.
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