For most of my adult life, I have to believe that there is no such thing as bad exercises ? just bad manners to make good exercises.
You can take the most effective exercises and render them useless and compromise as it is possible to transform an ineffective exercise in a safe place and functional.
That said, some exercise equipment and movements are just flat-out terrible.
Here are the "Unlucky 7" -: the years in which the risks far outweigh the benefits.
Inverted Leg Press:
- The angle on most of these machines can cause injury due to the uncomfortable position of the hips and spine.
- It ?s very hard not to push the lower back in the back in this exercise. In this way, the stress placed on the disk when it is loaded.
- Straighten Up (like a squat) obtains full employment hamstring and butt muscles. The leg press keeps the fixed upper part of the body, which takes this.
Best Alternative: Squat (barbell or dumbbells)
Smith Machine:
Any way you slice this machine (AKA "the towel expensive") is biomechanically horrible.
- Like any other machine, which must conform to a fixed movement ? which does not take into account natural mechanical lifters, and does not allow fine mechanical adjustments.
- This can cause problems in the knees and back, when used for the squat.
Eric Cressey, who is the king of debunking smith machine, gives these 10 uses good for it (hint-none of them include squats or bench presses.
Best Alternative: Each barbell or dumbbell alternative
Perform Extension:
- This machine promotes forced to put back into a hyperextended position.
- Combine the location undesirable end with the typical way in which people perform the movement (read fast and jerky) and may cause damage to the spinal joints (facet joints).
Best alternative:On all fours ? raising the opposite arm / leg at a time (birddogs / pointing dogs).
Ab Twist machine:
Or any year in which the lower part of the
body is fixed and the upper part of the body is in rotation against the great strength.
- The abdominal muscles are designed to prevent rotation, not encourage it.
- In addition, the rotation is almost exclusively on the lumbar spine ? an area that is prone to injury when placed in this position.
Best alternative: Twists short-range pipe or cable ? allowing some movement of the hip
Vertical lines:
- Because of the socket and the nature of the movement, vertical rows place stress on the shoulder causing a bone bone frontal collision with each repetition.
- Eventually, this can lead to tendonitis of the rotator cuff.
Best Alternative: Lateral dumbbell raises
Shoulder Press Machine:
- The positioning and the plane of movement of the arms when pushing over the head is highly individual.
- When the power and movement are stuck in a plane of movement, you may be asking for trouble over time.
- Have your arms in front of you too much or too far back can put the accent on the shoulder.
Best Alternative: Dumbbell shoulder presses
Sit Ups (especially on a ball):
- Furthermore, the architecture of large abdominal muscles dictate that it is not meant for large movements as a whole sit-ups on the ball.
- In addition, sit-ups promote a decline often undesirable posture (rounding).
- In fact, the National Institute for Occupational Safety and Health (NIOSH) recommends a limit of 3400 newtons of force to keep your back safe. Sit-ups help 3413 Newtons.
Best alternative: Short-range crunch, tables, prayers.
Bottom Line
So while we need to take the individual factors of training, like-ability, goals and experience into account in determining the value of a year, I do not think there is much room for one of these in a routine safe weight but effective way of training.
Source: http://maxburnreview.com.br/7-exercises-fitness-is-necessary-to-avoid/
michele bachmann jessica biel tim howard west virginia rob roy gaslight justin timberlake
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