The benefits of following a fitness program are obvious and well-documented, especially if done correctly. By not following the proper form, you may be doing certain exercises incorrectly and risking injury.
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.
1. Lunges
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.
3. Squats
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.
4. Elliptical
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.
5. Triceps
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.
7. Push-up
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.
9. Plank
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.
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.
1. Lunges
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.
3. Squats
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.
4. Elliptical
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.
5. Triceps
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.
7. Push-up
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.
9. Plank
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.
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