5 Common Exercises You Should NEVER Do

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  • 5 Common Exercises You Should NEVER Do

    The test of time usually works. Futile fads like sweatboxes, vibrating belts, and most tips from the odd, ponytailed Tony Little have died out quickly enough. But a few bad exercises have persisted, and exercise physiologists don’t see how these ineffective and sometimes dangerous maneuvers have survived. Take the sit-up, which can be quite damaging if done improperly. “Locking your hands behind your head can torque your cervical vertebrae, ” says David Pearson, Ph.D., director of the Strength Research Laboratory at Ball State University. The result: neck pain. In fact, sit-ups are the kind of “unsafe behavior” scientists at Arkansas State University say account for 63 percent of all weight—lifting–related E.R. visits, so purge them and the rest of these body breakers from your routine.

    Posterior (Behind-the-Neck) Pull Downs: This exercise rotates your shoulders into a position that strains your rotator cuffs, paving the way for inflammation. “I’ve also seen guys pull the bar down so fast that they crack their spinous processes [little nubs on top of the vertebrae],” says Pearson.

    Safe Alternative: Anterior (Front) Pull Downs: Not only is pulling the bar to your chest easier on your shoulders, but “it flexes the lats through a greater range of motion, accelerating muscle growth,” says Pearson.

    Behind-the-Neck Shoulder Presses: Just as posterior pull downs strain your shoulders on the way down, this exercise hurts them on the way up. Pearson says it also puts too much stress on the acromioclavicular joints (those little knobs on the tops of your shoulders), which can lead to an overuse injury commonly referred to as weight lifter’s shoulder.

    Safe Alternative: Alternating Shoulder Presses: Sit on a Swiss ball and hold a pair of dumbbells overhead with your arms straight and palms facing each other. Next, bend your left elbow and lower your left arm, moving your elbow out to the side, until your upper arm is parallel with the floor. Press it back up and repeat with your right arm.

    Straight Bar Curls: If you let your arms hang loosely by your sides, you’ll notice that your palms face inward. The problem with straight bar curls is that they lock your arms into an unnatural palms-up position. “In so doing, you’re stressing your elbow joints, and that can lead to tendinitis,” says Pearson.

    Safe Alternative: E-Z Bar Curls: The bar is angled to put your elbows in a more natural neutral position.

    Leg Extensions: The four parts of your quadriceps are designed to work together as one, but a recent study in Medicine & Science in Sports & Exercise found that leg extensions activate the sections slightly independently of one another. Even a five-millisecond difference can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone (a painful injury known as jumper’s knee).

    Safe Alternative: Squats: To squat safely, place the bar across your shoulders (not your neck) and keep your back straight, bending slightly at the hips through the squatting motion. Proper form is crucial with this exercise.

    Sit-ups: Not only are sit-ups bad for your neck, but they’re also one of the least-effective abdominal exercises you can do, according to a recent study at San Diego State University.

    Safe Alternative: Bicycle Crunches: That same study found the bicycle maneuver works the abs and obliques 250 percent better than traditional crunches or sit-ups. Lie on your back with your feet up in the air, then bend your knees at a 90-degree angle. With your hands behind your ears, pump your legs back and forth while moving your armpits (not your elbows) toward the opposite knees.


    & wie zal zijn schema hierna aanpassen??

  • #2
    Alleen van die leg extension was mij niet bekend. Zolang ik niets voel knellen blijf ik deze oefeningen gewoon doen. Hoewel ik sowieso geen pull down's behind the neck doe. Geen mij maar gewoon chinnen.

    De rest blijf ik gewoon doen.
    Groei, Groeier, Groeist

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    • #3
      Van 4 van de 5 doe ik al de 'veilige' variant, geen slecht gemiddelde dus.
      Dat van die leg extensions wist ik idd ook niet maar betwijfel toch of ik die eruit zal laten hoor...

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      • #4
        Het meeste wist ik al wel. Alleen dat van de leg extensions niet. Maar die blijf ik wel gewoon doen aan het einde van mn beentraining..
        Trainingslog Farmboy:

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        • #5
          Leg Extensions: The four parts of your quadriceps are designed to work together as one, but a recent study in Medicine & Science in Sports & Exercise found that leg extensions activate the sections slightly independently of one another. Even a five-millisecond difference can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone (a painful injury known as jumper’s knee).

          Ik heb dat dus persoonlijk gehad jaar of 5-6 geleden, beide pezen net boven mn knieen ontstoken. Sindsdien doe ik het ook niet meer.
          the one and only tabata overlord

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          • #6
            Originally posted by Farmboy View Post
            Het meeste wist ik al wel. Alleen dat van de leg extensions niet. Maar die blijf ik wel gewoon doen aan het einde van mn beentraining..
            had ik eerlijk gezegd ook nog niet van gehoord vind de ext wel een herlijke oef
            Who's the Chef

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            • #7
              Leg extension is ook geen hoofdoefening, je moet hem doen of om op te warmen voor squat/legpress (compound iig) of als pre-exhaust na een squat/legpress beurt! Als je hem als hoofdoefening doet en superzwaar gaat kan ik me voorstellen dat er iets mis kan gaan!

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              • #8
                Leg ext.,heb er toch mijn twijfels over...
                getting back in shape...

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                • #9
                  Ben het er wel voor een groot deel mee eens.

                  Leg extension vind ik zelf wel essentieel om op te warmen voor het squatten. doe altijd 2-5 setjes met een zeer licht gewicht om de knieën op te warmen voor de press bewegingen.

                  Straigt bar curls vind ik prima om te doen zolang je de stang breed pakt. Ook veel prettiger voor je pols dan. Als je hem heel smal gaat doen zie je ook dat het geen natuurlijke beweging is.
                  Shitty food will make you look like shit.

                  http://www.pro-active-medicine.nl

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                  • #10
                    wie zal zijn schema hierna aanpassen??
                    ik niet , ik doe geen enkele van die oef.

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                    • #11
                      Originally posted by Samot View Post
                      Leg extension is ook geen hoofdoefening, je moet hem doen voor squat/legpress (compound iig) of na een squat/legpress beurt! !
                      hmm voor of na lijkt me ook het handigst tijdens gaat me niet lukken hoor
                      Who's the Chef

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                      • #12
                        huh heb ik nog nooit van gehoord...nou van de sit ups wel maar van leg extensions :S

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