Dangerous exercise in the gym, which should be deleted from your program

Sometimes regular strength training not only do not give the desired result, but can harm the health and figure. the reason often lies in the inefficient and even dangerous exercise.

These complexes are best to include in its program under the supervision of a professional trainer in the case of a good physical training: With the development of muscle and joint mobility, as well as a well-supplied equipment these exercises much more safe.

Well, if you lead a sedentary lifestyle, and you are not able to engage with a coach should do delete them from your workout, replacing safer exercises for the development of the same groups muscles.

Exercises on abs

According to Dr. Stuart McGill, a professor at the University of Waterloo, a world-renowned expert and an expert in biomechanics back execution twists in the press provides a high strain on the back and leads to injuries and problems with the lower back, in particular protrusion vertebrate drives.

Based on the study, Dr. McGill concludes that the waist there is a certain limit of flexion and extension, beyond which the tissue wear and the risk of injury is greatly increased.

torso ups

Ups the body on an incline bench or on the floor to be hazardous to the waist exercises. During the housing ups tighten not only the rectus abdominis muscles, but also the iliopsoas muscles are included in the internal pelvic muscle group.

Iliopsoas muscles compress the lumbar spine during lifting, and at excessive and constant load during crunches (doing home Many love to put personal records: 3 sets of 30-40 times before failure abs) pressure on the vertebrae increases, which threatens lumbar injuries department.

In addition, the trunk ups contraindicated for people with sedentary work. During the day, due to the sitting position and the body tilting forward of the front of the lumbar vertebral disks is experiencing a serious load.

During ups you load them even more: the front part of the drive is compressed, and the rear - stretched and injured. Therefore, after multiple repetitions people often feel pain in the lumbar region.

What can replace: bar.

Excellent replacement of dynamic exercises - strap with isometric tension of abdominal muscles. This exercise eliminates compression of the spine, and numerous bends and at the same time great coaches rectus abdominis.

curling

Twisting the press does not include a full body lift, so that this exercise can be considered more gentle lumbar. However, it found another problem - excessive tension of the neck and shoulders.

In addition, due to the twists you shortens the rectus abdominis, which performs not only the function of flexion-extension housing, but also to stabilize it. Shortened abdominal muscles pull the chest down, shoulders down, and his head goes forward.

What can replace: bar.

ups feet

It is not necessary to perform this exercise if you have weak rectus abdominis. When you do a leg ups, some of the load falls on the iliopsoas muscle.

When underdeveloped abdominal muscles iliopsoas muscle unnecessarily strains and pulls the spine. As a result, you can get the offset of the lumbar vertebrae.

So before you perform this exercise, it is necessary to strengthen the rectus abdominis.

What can replace: bar for strengthening the rectus abdominis.

Twisting to turn sideways

This exercise is particularly useful for pumping oblique abdominal muscles, but it is quite dangerous for the spine. Just as during climbs housing, front part of the compressed vertebral discs, and body turn increases the load.

At the time of twisting sideways distance between the vertebrae becomes even more that, especially during sudden movements can cause damage to the spine.

Especially this exercise is contraindicated for people with scoliosis of the lumbar spine. In place of the spine curvature becomes less flexible and troughs distance between the vertebrae is not greatly increased. To compensate for this, it becomes much more distance between the nearest to the curved vertebrae. Thus, if you wring the housing side in scoliosis, you are increasing the risk of whiplash injury.

What can replace: ups the body in the side bar.

Lifting the body does not include the dangerous twisting of the spine in the side bracket and provides a load on the obliques and the gluteus medius muscle.

Side bends with the weighting

Performing such exercises can strengthen the existing low back pain. When making bends with weights there unnecessary strain the spine and soft tissues of the back, which creates the danger of rupture of the intervertebral discs.

At the same time, this exercise does not provide the waist, on the contrary: the external obliques, growing, expanding waist.

What can replace: ups in the side bar, twists on the rings.

Twisting on the rings involve external and internal obliques. In this case, due to the unstable position of the spine leg does not feel serious stress and abdominal muscles tense up more than during normal twists.

Exercises on the thighs

Mixing and dilution of the feet

One of the common mistakes women in the gym - the frequent use of exercise on mixing and dilution of the legs in order to reduce body fat in problem areas.

To begin with, it is impossible to remove fat in certain parts of the body, shaking that part. You can remove the fat throughout the body, and shaking a certain muscle group, you only increase them in size.

As for the simulator for pumping adductors, it is almost useless (for weight loss - exactly), and even dangerous.

During this exercise, there is a big load on the piriformis muscle. To stressed muscle begins to press on the sciatic nerve, causing the piriformis muscle syndrome - or buttock pain Femur.

What can replace: zashagivaniyami squats.

Leg Extension Sitting

This popular simulator is designed to train the quadriceps femoris. This movement is extremely non-physiological, and does not occur in Everyday life (Except that if you are playing with a small child, rocking him on his feet), so that the knee is not designed for the load at which a large weight is on the ankles.

Catching up on such a simulator, you run the risk of knee joint injury. And for those who already have knee injuries, do not even approach this fitness machine.

What can replace: Squats, lunges.

This is a more physiologic and safe exercises for the knees.

Leg press

This simulator is as dangerous for the knees, like the previous one. Here you have to push away the heavy platform.

Our body is not designed for such a movement: it does not occur in real life, why not help develop functional strength.

In addition, this exercise is dangerous for your back. When you lower the weight, the pelvis is twisted by and there is pressure on the lower back, which creates the danger of bulging spinal disc.

What can replace: Squats.

Exercise your hands

Bench press barbell from behind the head

Shoulder joint poorly adapted to such a load because of their anatomical peculiarities.

When lifting the arms acromion - the end of the scapula - rubs against the rotator cuff shoulder, causing irritation or damage to her tendons (impingement syndrome).

What can replace: zhimom bar lying, push-bars, lifting dumbbells ahead.

Hand lifting dumbbell up

Exercise aimed at the elaboration of the trapezius and rhomboid muscles, and triceps and deltoid shoulder muscles.

The main load are talking on the shoulder muscles, so there is a danger overworked them and get a pinched nerve. In addition, there is a specific problem with the impact on the rotator cuff and shoulder the risk of impingement syndrome.

What can replace: lifting a dumbbell before.

Dumbbells are raised at arm's length to the shoulder level. It is important to avoid rotation of the shoulder joint and lift the dumbbell turns left and right hand, not two simultaneously. This relieves strain on the back.

During this exercise, the hand rises not so high as to overload the muscles of the shoulder. Furthermore, it lacks acromion to rotator cuff, which eliminates damage to tendons. At the same time, the exercise involves the same muscle groups as lifting dumbbells up: deltoid, trapezius, serratus anterior, rhomboids.

French press

This is another form of non-physiological load, which practically does not occur in everyday life. During this exercise, there is a big load on the elbow joints, which are not ready for. As a result, it increases the risk of elbow injuries. Personal experience tells me that it is so: the clicks and pain in elbows necessarily accompanied this exercise.

Exercises on the back

One of the most traumatic spinal exercises in the gym - a hyperextension. The problems arise mainly due to improper art.

hyperextension

Hyperextension helps increase the strength of back extensors and parallel uses trapezius muscles and muscles of the head belt.

Frequent execution hyperextension include lowering total body down, followed by a rise, often - with a weight in your hand or on your back. In this embodiment, this exercise is directed towards dealing with (often - heating), hamstring and gluteal muscles.

Abusing this option hyper - frequent execution of numerous repetitions and heavy weights - can badly affect the health of the spine. Full-tilt forward creates excessive compression in the lower spine and lumbar injury provokes.

If you are going to strengthen the extensor muscles of the back, for example, before performing the deadlift, hyperextension should perform differently.

You start moving from position to direct the body and does not fall down, and climb up, throwing his shoulders and laid back down. At the extreme point of need to stay for 6-7 seconds.

Attention! Absolute contraindication for all types of hyperextension is an intervertebral hernia on a thin stalk.

What can replace: push-ups with access to the side bar.

pulldown exercise for a head

This exercise is aimed at the elaboration of the back muscles: when properly performed the main burden goes to the trapezius muscle, teres major muscle and latissimus dorsi.

Like any exercise that violates upright position of the spine under load pulldown exercise for a head is potentially dangerous, in addition to fulfilling its part neck - the most fragile part spine.

his head pulldown exercise requires a person's neck arched and her head leaning forward, thus breaking straight back line. This can cause deformation or stretching the neck and back muscles, or, even worse, a hernia vertebral discs.

What can replace: thrust upper block to the breast, pull the lower block.

pulldown exercise to the chest allows you to keep your head straight, without breaking the line of the back line. It is also possible to perform traction of the lower block. During this exercise, too loaded trapezius muscles, the latissimus dorsi, rhomboid muscle, teres major muscle.

Ups of legs on the wall bars with a support on the forearm

In this exercise, as when lifting the body, involving the iliopsoas muscle. Due to fixation of the back (you are relying on the bar simulator), as well as weak rectus iliopsoas overstrained and pulled by a vertebrae, causing their displacement.

What can replace: the rise of the bent leg in the vise on the crossbar.

In this exercise, while lifting leg pelvis naturally retracted, due to which the load is redistributed and iliopsoas muscles are not overloaded.

However, if you are overweight or weak abdominal muscles, it is necessary first to strengthen them with a plate, and then move on to this exercise.

The list of dangerous exercises completed. If you have your options dangerous complexes, which led you to the injury, share experiences in the comments.