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

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.

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.

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).

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.

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.

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.

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.

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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.