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Do You Make These Common Exercise Mistakes?

You can consider as complicated and difficult exercises are riskier for your muscles & joints than simple exercises. Is it a correct idea that exercise mistakes happen only while doing complicated exercises? No, it is not. Actually, basic bodyweight exercises like push-up or plank that you can work out quickly and easily at home or office with many reps, are usually the exercises that complete with pain.

You should be careful to not make exercise mistake while doing these basic bodyweight exercises. With this opportunity, you can protect yourself from injuries and you can build more muscle mass.

Common Exercise Mistakes

1. Plank

MISTAKE #1

  • Mistake: Keeping hips too high.
  • Correct technique: Keep hips in line with heels and shoulders

MISTAKE #2

  • Mistake: Keeping hips too low
  • Correct technique: Keep hips in line with heels and shoulders

2. Sit Up

MISTAKE #1 

  • Mistake: Stretching on your neck
  • Correct technique: You should keep your neck in line with your upper back

MISTAKE #2

  • Mistake: Keeping your chin out
  • Correct technique: You should keep your chin inside and your eyes should be straight ahead

MISTAKE #3

  • Mistake: Putting something on your feet
  • Correct technique: Keep your feet unattached to anywhere and on the ground

3. Wheel Pose

MISTAKE #1

  • Mistake: Underlying your back
  • Correct technique: Lift your body from your hips and push your body up until the body creates a straight line. 

MISTAKE #2

  • Mistake: Irregular foot pressure to the ground
  • Correct technique: Share the pressure equally. Force on your heels, not on your toes.

4. Squat

MISTAKE #1

  • Mistake: Knees tumbling down
  • Correct technique: Keep knees in accordance with your toes

MISTAKE #2

  • Mistake: Curving the knees first
  • Correct technique: Begin the squat by forcing your hips back

5. Push-up

MISTAKE #1

  • Mistake: Elbows widening
  • Correct technique: Don’t widen your elbows too mush, try to make 45 degree to your shoulder

MISTAKE #2

  • Mistake: Sagging the core area
  • Correct technique: You should keep your hips in the same line with your shoulders

MISTAKE #3

  • Mistake: Keeping hands in front of shoulders
  • Correct technique: When someone look from your above shouldn’t see your hands

6. Floor Triceps Dips

MISTAKE #1

  • Mistake: Elbows widening
  • Correct technique: Keep your elbows in the same line with your shoulders

MISTAKE #2

  • Mistake: shoulders moving ahead
  • Correct technique: Keep your chest out and shoulders at the back
If you want some other information from official source: you can read the article of CDC https://www.cdc.gov/mmwr/preview/mmwrhtml/rr4902a3.htm

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