| Have you ever imagined using potentially | | | | a smithmachine or power rack for added safety. |
| dangerousexercises in your workout? You have to be | | | | This is an exercise that places the shoulder joint into |
| very careful withstrength training equipment because it | | | | thedislocation position and the range of motion |
| may not be the mosteffective or functional available. | | | | putsunnecessary stress on the rotator cuff tendons of |
| How do you know that the exercises you are | | | | theshoulders. |
| performing aresafe? Found below are some potentially | | | | Many trainees may experience injuries from this |
| dangerousexercises with suggestions on how they | | | | behind-the-neck movement. As with before stick with |
| should be donecorrectly or avoided completely. | | | | dips and benchpresses for your shoulder work. |
| Sit-up | | | | Dead lift |
| Traditional abdominal exercises such as the sit-up, | | | | The dead lift is a compound movement that works the |
| incline sit-up and hip-raises are exercises that are used | | | | hips,lower back and also exercises the hamstrings and |
| to train theobliques and the upper and lower | | | | glutes |
| abdominals. | | | | (buttocks). |
| They are performed by first anchoring the feet on | | | | You can perform the dead lift by approaching a |
| anabdominal board which prevents you from sliding | | | | loadedbarbell and taking a stance about as wide as |
| back thenraising your shoulders up towards your feet, | | | | your shoulders. |
| tensing your absat the top of the movement. Slowly | | | | Grip the bar so that the arms are slightly on the |
| lowering your shouldersback down and then | | | | outside ofyour thighs. |
| completing the movement again. | | | | Your feet should be pointing straight forward with the |
| The dangers of performing this movement are the | | | | shinsabout two to three inches from the bar. Heave |
| shearingforces on the vertebrae and spinal discs when | | | | the loadupward using the hips and lower back keeping |
| you have aflexed and rounded spine. In this position, | | | | the backstraight and the bar as close to the shins as |
| the pressure ismostly placed on a very small area of | | | | possible. |
| the disc area, whichcan cause small ruptures. | | | | At the top of the movement hold for a few seconds |
| The safest and most productive way to train the abs | | | | and thenlower the bar to the starting position. The |
| is to usethe brace and hollow technique. This is a basic | | | | exercise has aknock-on growth effect on the whole |
| isometricexercise that helps strengthen the abs and | | | | body when worked hard. |
| the musculargirdle around your waist. | | | | The problem with the lift is that if the spine becomes |
| Pec Deck | | | | roundedduring the lift it then becomes dangerous. |
| The pec deck is an exercise that trains the chest | | | | Because of theforces working on the vertebrae and |
| (pectorals)and shoulder (front deltoid) muscles. | | | | the spine injuries mayoccur. |
| This exercise is performed by sitting at the machine | | | | A lot of these problems can be solved by keeping the |
| with yourback flat against the back pad. Placing your | | | | back asstraight as possible during the lift and keeping |
| forearms on thepadded levers and position your upper | | | | the bar heldclose to the body during the lift as the |
| arms parallel to theground. | | | | forces are then not thatexcessive. |
| Pushing the levers slowly together and squeezing your | | | | Leg extensions |
| chestmuscles at the end of the movement. Return | | | | Leg extensions are arguably one of the most popular |
| slowly to thestarting position. | | | | legexercises for strengthening the quadriceps (thigh) |
| This exercise is potentially dangerous because it | | | | muscle. |
| places theshoulder into one of its least stable positions, | | | | These are done by using a leg extension machine and |
| the dislocationposition. Because of the extreme position | | | | sittingin the seat with your feet hooked under the |
| when performingthis exercise at the starting position it | | | | padded lever. |
| can also cause tearingof the ligaments and injury to | | | | Raise the weight with your legs until they are pointing |
| the rotar cuff tendons. | | | | straightout in front of you. Hold briefly, and then slowly |
| More effective and less dangerous is the bench | | | | lower theweight back to the starting position. |
| press,keeping the arms at shoulder width and | | | | Leg extensions are a potentially dangerous exercise |
| exercising in thestrongest range of motion (partial reps) | | | | becausewhen only the shin is in motion, the exercise |
| and the parallel bardip with the elbows out. | | | | draws thepatella back onto the femur increasing joint |
| Behind the neck Press | | | | compressionforces, which can damage the connective |
| This exercise trains the neck (traps) and shoulder | | | | tissue and theligaments supporting the knee joint. |
| (deltoid)muscles and is performed by placing a loaded | | | | It can also cause anterior knee pain so people with |
| barbell ontoyour upper back just above the trap | | | | existingknee problems may aggravate them by doing |
| muscle. | | | | this exercise. |
| This exercise is done by standing with your feet | | | | For greater safety and equal effectiveness, try doing |
| aboutshoulder width apart. Placing your hands on the | | | | the |
| bar aboutthree inches wider than the width of your | | | | Squat, Leg Press, and Lunge for safer and more |
| shoulders. | | | | functionaluse. |
| Pushing the bar overhead to arm's length, holding and | | | | Some food for thought isn't it, so try to avoid these |
| thenslowly lowering back down to your shoulders. This | | | | exercises ifpossible or try to perform the alternatives |
| exercisecan also be done seated. Try performing it in | | | | given. |