Here are 10 common exercises followed by instructions on how to do them correctly, as well as mistakes you may be making while doing them.
Don't do: Don't let your front knee shift too far forward. This can lead to knee pain, or even cartilage damage.
Do: Keep your weight centered, preventing the knee from moving too far forward.
2. Dumbbell Curls
Don't do: Avoid hindging from the lower back, throwing your shoulders behind you, and bending your wrists inward. This can lead to shoulder and rotator cuff issues.
Do: Tuck your butt underneath your body, engage your core, and keep your wrists neutral.
Don't do: Don't point your knees away from your body and rotate your hips outward.
Do: Position your legs underneath your hips, and keep your hips aligned with your ankles.
Don't do: Slouch. With your shoulders rounded forward, it can lead to pain in the neck and shoulders.
Do: Stand tall on the machine and maintain good posture, aligning your shoulders with your ears.
Don't do: Do not lock your knees, or lean forward and hinge your back. This can lead to lower back injuries.
Do: Keep your center mass over your legs, engage the core and tuck in your backside. Your knees should be straight, but relaxed.
6. Overhead Press
Don't do: Don't hinge from the lower back, throw your shoulder behind you, or bend your wrists inward.
Do: Stabilize by tucking your butt under your body, engage your core, and keep your wrists in a neutral position.
Don't do: When your spine sags, your head drops, and elbows flare to the sides, you may be setting yourself up for back and shoulder strain.
Do: Keep your spine in a straight line. Keep your head up and elbows in.
8. Bicycle Crunch
Don't do: Don't twist through your shoulders, or squeeze your elbows too tightly.
Do: Open your elbows wide and twist through your obliques.
Don't do: Curving your spine can lead to lower back and neck strain.
Do: Engage your core muscles, and tuck your pelvis forward and under your body.
10. Kettlebell Triceps
Don't do: Do not hinge in the lower back, or use weights that are too heavy.
Do: Keep your shoulder blades from shrugging up, keeping your arms straight.
Working with a professional trainer will enable you to meet your fitness goals while maintaining proper technique. Contact a trainer at the Downtown Athletic Club in Amarillo.