• Tests
  • Get Rich
  • Sport And Fitness
  • Sommelier
  • English
    • Arabic
    • Bulgarian
    • Croatian
    • Czech
    • Danish
    • Dutch
    • English
    • Estonian
    • Finnish
    • French
    • German
    • Greek
    • Hebrew
    • Hindi
    • Hungarian
    • Indonesian
    • Italian
    • Latvian
    • Lithuanian
    • Norwegian
    • Polish
    • Portuguese
    • Romanian
    • Serbian
    • Slovak
    • Slovenian
    • Spanish
    • Swedish
    • Turkish
  • Twitter
  • Facebook
  • Instagram
  • 5 exercises with the weight of his body, that can hurt you
    • Tips
    • Sitihaker
    • Goods
    • Sects

    5 exercises with the weight of his body, that can hurt you

    Sport And Fitness   /   by admin   /   December 19, 2019

    Any exercise with improper technique can lead to injury - and it does not matter, it is done with a heavy barbell or without additional weight. Moreover, to the exercises with the weight of his body, such as push-ups, pull-ups, or folds in the press, many are suitable not serious, because they seem to be simple and safe.

    Nevertheless, some common mistakes in them can lead to injury of muscle and connective tissue. We look at the five most popular home exercise, if improperly performed can result in pain for you.

    1. Reverse push-ups on bench

    They can be considered a lighter alternative to the dips for pumping triceps shoulder. At the lowest point of the exercise humerus comes out strongly ahead, and ligaments that hold the joint stretch. In this position, he loses stability, which increases the risk of injury. And the lower you go down, the more stress experienced ligament.

    Moreover, in contrast to the version on the parallel bars, push-ups in the back on the bench shoulders wrapped inside of setting the wrists with your fingers to the body. So while

    push ups humerus comes out ahead even more, which increases the load on the shoulder ligaments.

    As a result of repeated stress can lead to inflammation and injury.

    How to do the exercise correctly

    Expand wrist fingers to the side, straighten and lower the shoulders.

    Reverse push-ups on bench

    So humerus will not be much to go forward, and you can do push-ups from the bench without the risk of the injured joint.

    2. Fold with fixed feet

    Many carry the fold at the press with fixed feet so they are used to in school. Simply remove the legs under the cabinet or sofa, or ask someone to hold the ankle.

    Fold with fixed feet
    Habitual performance of folds

    Yes, you will be able to perform more repetitions, but it is a risk to the lumbar spine. If you are the rectus abdominis in weak and can not cope with the specified number of repetitions, while lifting the body with fixed legs most of the work will take on the iliopsoas muscle.

    They will pull the body forward, there will be an unnecessary deflection in the back and the compression in the lumbar spine. Squeezing the drive can lead to a protrusion and herniaEspecially if most of the time during the day do you spend in a seated position and back experiencing a lot of stress.

    How to do the exercise correctly

    To protect the lower back, follow the fold with their feet. Find a low steady rise and put on his legs so that your knees are bent at right angles.

    It is also possible to carry out twisting: the same body rise, but without interrupting the waist from the floor.

    3. The long strap

    Another exercise that can be dangerous for your waist. Planck is aimed at elaboration of muscles bark - you have to hold the position, straining the abdominal muscles and buttocks. But if the press is not ready and you are tuned to the records, the loin begins to fall (as pictured below).

    The long strap
    Slack in the waist strap

    This will create a compression in the lumbar spine, and instead of strong muscles crust you get back problems.

    How to do the exercise correctly

    Increasingly focused not on time, and on how long manage to maintain the correct shape. When you stand at the bar, the body should be stretched in a straight line, without bending at the waist. Strain and press the buttocks during the whole exercise.

    The long strap
    The correct form of strips

    If you feel that the muscles can not cope and waist starts to go down - done approach, rest and do it again. Increase the time gradually as muscle pumping bark.

    4. Pushups with elbows to the sides

    Some people at the time of press-ups are arranged elbows to the sides so that the arm is at a right angle to the body. Over time, this performance can injure connective tissues of the shoulder joint, which ends inflammation and pain.

    Pushups with elbows to the sides
    Pushups with elbows to the sides

    To understand why it is dangerous, it is necessary to consider the particular structure of the shoulder. Blade bone ends acromion. Directly beneath him in the supraspinatus fossa blade passes the supraspinatus muscle tendon that attaches to the humerus.

    Pushups with elbows to the sides
    Rotator cuff

    When you attach the arm in the direction of more than 70 °, the acromion slightly presses the supraspinatus tendon through the bursa - a loose connective tissue extending therebetween. It happens all the time in normal situations does not harm the joint.

    But if the motor pattern is repeated too often - as, for example, in painters, swimmers, baseball players - or going under load - as in pushups with elbows to the sides - the tendon can be injured, and increasing inflammation reward you with pain shoulders.

    How to do the exercise correctly

    To avoid injury, during push-ups, make sure that your elbows were sent back, not the sides.

    So you not only protect the shoulder from injury, but also get a biomechanical advantage. The closer to the body there are elbows, the lower arm strength, and easier to perform push-ups.

    5. Pullups to buildup (Kipping)

    Kipping pullups - an exercise in which before to catch up to the bar, you are doing a small build-up, giving her shoulders forward, then abruptly pulls himself up.

    These pull-ups are used in CrossFit to reduce the load on the muscles and do as much exercise in one approach. It is justified to compete in this sport, but not suitable for home pumping muscles.

    First of all I must say that Kipping - it's not bringing exercises for pull-ups, and it is not suitable for beginners. Yes, you will be easier to catch, but if your muscles and ligaments are not ready for such a load, sudden explosive movements can damage the muscle fibers, and leave you with a sore shoulder.

    How to do the exercise correctly

    Forget any swinging and jerking on the bar until you can not do pull-ups in 8-10 rigorous approach.

    If you do not do CrossFit, Kipping at all you do not need. He will not help better muscle pump. On the contrary, the inertia of the load will steal and slow the growth of strength and muscle.

    If you can not yet make any strict pull-ups, follow the lead-in exercises such as pull-ups on the Australian low bar.

    If you do not lower the bar, try tightening eccentric.

    Climb, jump using energy, and lower yourself as slowly as possible. So you will strengthen the necessary muscles without risk of personal injury.


    Exercises with its own weight can harm you, only if you do it with the wrong technique. Is the correct way and you will get from them only in favor.

    see also🧐

    • How to build muscle by exercising with a body weight
    • Beautiful body without the gym - it's real
    • 30 exercises with its own weight, which will lead you into shape
    • How to learn to be tightened
    Tags cloud
    • Sport And Fitness
    Rating
    82
    Views
    0
    Comments
    Recommend to friends
    • Twitter
    • Facebook
    • Instagram
    Subscribe
    Subscribe to comments
    YOU MIGHT ALSO LIKE
    • Jamie Oliver's Shepherd's Pie
      Miscellaneous
      18/04/2021
      Jamie Oliver's Shepherd's Pie
    • Rice casserole with minced meat
      Miscellaneous
      18/04/2021
      Rice casserole with minced meat
    • What touches the series "Meir of Easttown" with Kate Winslet as a detective
      Miscellaneous
      17/04/2021
      What touches the series "Meir of Easttown" with Kate Winslet as a detective
    Social
    7168 Fans
    Like
    8479 Followers
    Follow
    9703 Subscribers
    Subscribers
    Categories
    Tests
    Get Rich
    Sport And Fitness
    Sommelier
    Tips
    Sitihaker
    Goods
    Sects
    Sex
    Do It Yourself
    His Work
    Edition
    Miscellaneous
    Workplaces
    Work And Study
    Travels
    Productivity
    Ebaytoday
    Printers
    Holidays
    Infowatch
    Right
    Purchases
    Podcasts
    Pechkin Mail
    Four Eyes
    Relations
    Recreation
    Forming
    Banderolka
    Popular posts
    Jamie Oliver's Shepherd's Pie
    Jamie Oliver's Shepherd's Pie
    Miscellaneous
    18/04/2021
    Rice casserole with minced meat
    Rice casserole with minced meat
    Miscellaneous
    18/04/2021
    What touches the series "Meir of Easttown" with Kate Winslet as a detective
    What touches the series "Meir of Easttown" with Kate Winslet as a detective
    Miscellaneous
    17/04/2021

    Tags

    • His Work
    • Edition
    • Miscellaneous
    • Workplaces
    • Work And Study
    • Travels
    • Productivity
    • Ebaytoday
    • Printers
    • Holidays
    • Infowatch
    • Right
    • Purchases
    • Podcasts
    • Pechkin Mail
    • Four Eyes
    • Relations
    • Recreation
    • Forming
    • Banderolka
    • Tests
    • Get Rich
    • Sport And Fitness
    • Sommelier
    • Tips
    • Sitihaker
    • Goods
    • Sects
    • Sex
    • Do It Yourself

    © Copyright 2021 by LIFE Hacks. All Rights Reserved.