You work out and eat right to get or stay in shape, but there are some exercises you need to be aware! you don't want to waste time on ineffective, risky exercises. Here are six moves that won’t deliver the results you want - and may even cause injury.
No. 1: Lat Pull-down Behind the Head----WRONG
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to several complications including shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.
On the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull–down works both lower and upper back muscles.
This shoulder move, in which you lift a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.
A safer shoulder alternative: When doing the military press, keep the bar in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin can compress the nerves in the shoulder area, impinging the shoulder and causing possible nerve damage.
Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body. Keep a slight bend in your arms.
采用向前提举或侧向抬举的方式代替竖直提举。双臂稍稍弯曲。 No. 4: Leg Press with Cramped Knees-WRONG
From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far which can hurt your back and knees. If you begin experiencing pain, do not bend any further.
If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.
The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.
It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your heels. Slowly return to a standing position.
People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.
Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.