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