Proper exercise form and technique -
Push-up and plank positions are basically the same, except one requires you to actually push your body up. But most people seem to get the positioning wrong. Usually bottoms are raised in the air and the body hangs from the shoulder. It might make you plank for an extended period of time, but at the same time it can cause muscle and tissues from all over your body to become pinched.
How to fix this issue: A proper plank and push-up position looks like a body formed into a straight line from head to toes. You want your core to be tight and engaged, but not sucked in.
You can practice this by grunting or saying "ha" while planking. Your core feels as if it pushes out, that's the feeling you want to maintain.
You also want to keep your shoulder blades down, and make sure that hips aren't piked up or lifted higher than the rest of the body. Make sure that they are in line with your head, neck, spine and legs.
So be focused on your core and your hips being in line with the rest of your body. Shoulder press and bench press are two key exercises for shoulders and chest, but some tend to bend backward as they push overhead. That could be because they lack shoulder mobility or they just want to tilt their chest up to be able to push the heavy weight.
Doing it puts a dangerous stress on the joints in your lumbar spine which can cause a serious injury. How to fix this issue: As you push overhead, focus on squeezing your glutes and core. This will help stabilize your lower back and help you safely push the heavy weight overhead.
This one is similar to the poor form example above, but it has to do with pulling exercises like deadlifts. Deadlifts are another key exercise that many people struggle with their technique.
Usually when lifting heavier weights the back tends to hunch over in order to lift the heavy weight. This is especially dangerous when performing a deadlift because it can damage your discs, the surrounding nerves, basically your entire spine!
How to fix this issue: Before starting each rep, squeeze your abs, keeping the core engaged, and draw your shoulders flat making sure that your back is neutral. Bend down to grab the bar legs still straight , your grip width should be slightly outside of your legs. Now that you're holding the bar, move your hips down so your shins move naturally forward to touch the bar once they do stop moving your hips.
Lastly, before lifting, press your chest out and flex your pecs, this will help flatten your back and your spine should go into a neutral spine position. Once you're set up you're ready to lift! Many people tend to bend their neck in so many different ways while exercising, typically to check on their form or to talk to their workout buddy.
Little do they know that by doing this they are practicing bad technique and straining their neck! Looking the wrong way while doing an exercise can have dire consequences like causing a strain on your cervical spine.
How to fix this issue: Instead of keeping the chin forward, pull the chin slightly down for a neutral posture. It will look like you have a double-chin, but keep your neck position like this while performing your exercise. Also make sure to avoid stretching your neck when doing pull-ups or sit-ups.
People tend to stretch their neck to reach the bar or to rise into the sitting position. Instead keep your chin tucked into the neutral posture and focus on using your body to lift up. Lifting a heavy weight can lead to wandering elbows.
Wandering elbows just means that your elbows are pointed to the sides instead of tucked in. This is common while performing bicep curls with dumbbells and bench press with a barbell. Every type of workout has its own version of correct form and technique. Whenever you begin a new type of workout, we recommend you spend your first session mastering that form and technique before working toward your results-based goals.
Forcing oneself to work harder will cause a more uncomfortable experience where the athlete quickly becomes tired. But when one engages in the proper athletic form for a chosen activity, they are actively priming their body to perform. This is because when you use the correct form, you are actually targeting the correct muscles.
A great example of this is bicep curls. The highly popular nature of the bicep curl means that many athletes have taught themselves how to perform it rather than work with a coach first.
That often leads to the wrong form: when practicing curls, many athletes incorrectly engage their core and girdles rather than their biceps. This defeats the purpose of the exercise—and can lead to injury. Proper workout form can help avoid that; it allows athletes to correctly engage the muscle they intend to work.
When it comes to fitness, breath control is everything. Engaging in the right breathing techniques can help athletes build strength by promoting better stamina and endurance, improved blood pressure, and a more stable heartbeat.
Most coaches recommended that, while working out, athletes inhale while exerting energy like lifting a weight and exhale when releasing. These are integral parts of working out! Skipping your warm-up can cause injuries and discomfort during your routine, and abandoning your cooldown can mess with your recovery—which can lead to a less enjoyable workout down the line.
When you hit the gym, you need to be fueled and hydrated. When you finish, help your muscles recover with a hit of protein. Progress takes time and realistic, incremental goal-setting. In fact, when it comes to learning proper workout techniques and form, we would venture to say that working with a professional athlete is crucial.
The main purpose of proper form is to prevent injury and maximize the benefit of the exercise. TECHNIQUE is a way or variation of performing an exercise with a specific purpose in mind.
For Example, In a squat position, proper form would be to stand with feet a little wider than hip width distance, hips back, toes pointing forward, chest up and shoulders back. Improper form would be leaning forward and rounding your back.
A technique for a squat would be to stand at a much wider stance and feet facing out, still with your chest up not and shoulders back, not leaning forward or with rounded shoulders. The technique of the squat might change but your form for a squat should always be correct. Here are some of the main benefits for training with proper form.
Reduce the risk of injury! Injury can result from placing extra strain on the body from working unintended muscle groups. You want the intended muscles to complete the movement or action. The types of injuries you can get from bad form can include muscle tears, strains and sprains, joint damage or worse.
Not using more energy than necessary! You take alternate routes or do something to save time, or more money but in the long run you end up spending more or wasting more time and or gas, and potentially end up not getting the results you want.
Efficiency in reaching your goals. When working with proper form you complete an exercise in its full range of motion with a complete extension and contraction of muscles with consistent tension. Why work harder when you can work smarter?
Chris Freytag is an ACE-certified group fitness instructor, fkrm Proper exercise form and technique, exerise health technuque. She is also the founder of GetHealthyU. If you are new to strength Benefits of CLA or need a bit xnd a refresher on good form, you are in the right place. Good form allows you to reap all the benefits of your workout and avoid injuries at the same time. No matter your agecurrent fitness level, or sex, you can benefit from weight training with the right technique. Follow these guidelines to make the most out of your time at the gym.
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