The 4 common workout mistakes you make and how can you fix them

The morning after a long night of partying can be arduous. Fighting to get out of bed to head to work, you're hardly left with much time for a workout. In a mild panic, you decide to speed through all the exercises in just 30 minutes.

The consequence: you end up causing great harm to your body.

"The most common weight-training injuries are those related to the use of poor technique. Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match," explains Herman Liebenberg, a sports scientist with Prosport Fitness. Liebenberg also warns against using too much weight in an exercise as it increases the chance for injury.What's too much, you ask?

"If you can't control a weight on its downward, loading trajectory, if you can't contain a movement within its biomechanical boundaries or if you have to jerk or heave a weight in order to lift it, it's too heavy for you," explains Liebenberg. An out-of-control barbell or dumbbell assumes a mind of its own. "The weight obeys the laws of gravity and seeks the floor.Anything in its way is in danger", he adds.

In order to better understand Liebenberg's warnings and tips, we got him to rate four Mirror readers on their technique and ability when trying to perform a certain workout with precision and form.

THE HORIZONTAL ROW


- Amit Gokhle, 32
A Digital Marketing Professional


- Targets: Back, core

- Mistakes Made: As he went down, he dropped his hips. Also, his grip was a bit narrow, which makes this workout uncomfortable.

- Plus Points: He managed to keep his back flat.

- Advice for Amit: You don't want your hips to drop. Keep your body in a straight line, activating your core muscles. Keep your gluteus squeezed in. The emphasis is on the back and that is something you should remember. Also, his grip was a bit narrow which made it uncomfortable for him to do the workout, so he should keep a wider grip. Back lunge with a step up and press.

- Arshi Zaveri, 23
A PR Professional




- Targets: Shoulders, Legs, Core

- Mistakes Made: Her lunge was a bit too big and one foot was right behind the other one, making it unstable. By making the lunge shorter and having some gap between her feet, she would have better balance. Also, one needs to avoid the knee going over the toe.

- Plus Points: Sometimes people put more pressure on the back foot, which is the incorrect way to do it. She didn't do this and managed to equally distribute her weight.

- Advice for Arshi: Try to keep the lunge small and try to leave some space between the legs when performing this workout. Balance is critical in this exercise, so when doing the back lunge, you should focus on your core and in keeping the back straight. The idea is to be stable even when your body goes down.

THE GOBLET SQUAT

- Abdul Esmail Shaikh, 37
A Financial Professional




- Targets: Core, Legs, Glutes

- Mistakes Made: He was too upright and his knees went out a bit.

- Plus Points: He managed to push his hips back and keep his back flat.

- Advice for Abdul: You should ensure that your knees don't go over your toes when going down. This can be done when you push your hips back. It is also important to keep your core muscles activated while performing this workout.

THE KETTLEBELL SWING

- Rohini Sarkar, 23
A PR Professional






- Targets: The entire body

- Mistakes Made: She used her arm too much. The movement should come from the hips and not from the arms. The arms are just there to guide the raise. Also, her knees went over her toes and she arched her back too. Her core was possibly not activated.

- Plus Points: I wouldn't classify this as a shoulder workout and she didn't use her shoulders much, which is good.

- Advice for Rohini: The movement should come from the hips and that's important to remember.The momentum should come from the hips too. Also try to keep your back as straight as possible during this workout and keep your core activated too.



source:timesofindia

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