relax and prioritize your health.
I personally am not a fan of using machines, I don’t like sitting there letting my heart rate go down while I just rest and stare at my I-Pod like many people you see at the gym. I know I can get a get workout on my own using free weights, TRX, kettlebells, treadmill, and jump rope alone. However, when you want to strengthen your body or if you’re injured you will need to jump on a couple of machines to get stronger.
There are some machines that a personal trainer would never buy for their own gym, and some exercisesyou shouldn’t even waste your time with. The gym can be an unsafe if you perform something wrong, so make sure you ask someone if you’re not sure on proper technique or if you feel you’re using a machine improperly.
Pet Peeves Of Fitness Experts:
I’m sorry but anyone can get a 2-pack by having proper posture and just breathing right. Why not work on that 6-pack which is harder to get? Are you just taking the easy road out? Or do you think crunches actually work?
Ben Greenfield, a certified strength and conditioning coach and sports nutritionist reveals why crunches don't work that well, “Imagine your spine is a credit card. In the same way that repeatedly flexing and extending a credit card will eventually lead to wearing out of the card, repeatedly performing the crunching motion can put a lifetime of damaging strain on your back.” Perform a full sit-up and get that full range of motion which will help strengthen your back and result in a 4-6-pack.
If you’re injured or have tight/weak hips, then yes you may need to use this machine at some point. Performing walking lunges, tep-ups, cross-behind lunges, sumo squats, and hamstring and glute bridges will show more results because they all target your whole leg and functional movement, not just the smaller muscle groups. Plus using those machines are quite intimidating if people are around. I know I feel like a complete stripper when I sit down on one of those machines, and I don’t want to make eye contactwith anyone!
I don’t know who started this trend, but I can’t tell youhow many times I see men perform this exercise a day. This might be the most dangerous thing I witness at the gym. If you don’t have flexible shoulders, you can impinge your shoulder and suffer great pain in your rotator cuff. If your shoulders are too flexible you can slam the bar and weight down on your spine, which could you a trip to the hospital. Please pull down the bar in front and to the top of your chest, this method will still target your lats but in a safer way. Switch from close grip to wide grip to push-ups for a great back workout.
Push-ups are a good upper body workout, but if you're doing them incorrectly then you may just be wasting your time. Your wrists, elbows, and shoulders should be all in one line for a proper push-up. Your heels, butt, and back should also be in one line without your hips sinking to the floor. When you are ready to release, your elbows should reach a 90 degree angle and your chest should touch the floor or at least be 1-inch away, while your core is engaged the whole time. Then you may explode up. DO NOT keep exploding your push-up thinking your form will get better as you reach rep 20. You’re not bobbing for apples, yourperforming a push-up so please do so properly.
If I’m waiting for a squat rack to open and you’re standing there just doing bi’s and tri’s improperly anyway with your hips swinging, were going to have a problem. “People need to understand that it is not alright to curl in the squat rack. This is the greatest gym etiquette offense of all and recurring joke/point of rage amongst experienced gym-goers. You can literally curl anywhere. The weight for curls is relatively light. You could put the weight on the ground and easily pick it up. If you’re squatting, you need the rack. You have to put the weight up high so you can comfortably take it out to start your set. The weight compared to most other exercises is much higher, and you need to have the safety/spot bars available in case something goes wrong during the exercise,” says Pat Davidson, Ph.D. director of training methodology at Peak Performance. I mean you don’t see me squatting on the bicep curl machine do you?
When you’re doing a bicep curl, alternating dumbbell curl, hammer curl, shoulder press, or any arm exercise standing up, you need to keep control of your lower body.
You want to work the muscles that are actually supposed to be working not the lower body which you need to stay put for stabilization. When you notice your hips are swinging when you’re performing an exercise it’s because they are trying to compensate for a muscle that’s not properly being targeted used. Your weight is either too heavy for what you’reperforming or you need to fix your stance. A way to keep me from cheating or swinging is to always perform my hammercurls, preacher curls, or alternating dumbbell curls while I’m in a lunge stance. Not a full lunge, just one foot about a foot and a half in front of the other and my back foot on my tippy-toe. This way it cuts off my hips from swinging, and I’m targeting my core for
balance not my hips.
Even though squats are a leg exercise they can really condition your whole body. Squats are one the most foundational functional movements we can perform with using just our body weight. Squats are a compound movement which means it uses more than one joint: your hip and knee joints; not to mention all the muscle groups a squat hits: quads, glutes, calves, shoulders, back, and core.
The set up for a squat is incredibly simple yet I see it performed wrong in so many ways. Stand with your feet shoulder width apart, feet facing straight ahead. Extend your arms in front of you or interlock your fingers behind your head. When you are ready look straight ahead (to keep your chest up, wherever your eyes go your spine and chest will follow) and lower your body down until your butt reaches the top of a bench or chair. Look at your stance: your knees SHOULD be in line with your heels they SHOULDN’T be going past your toes. Squats are done to strengthen your body not hurt your body by having your knees rely on your body weight. When your knees are in correct formation make sure your heels and toes never lift off the ground, everything should always be planted and glued to the ground, shift all your weight onto your heels. Your hips and butt should be pushed back into this imaginary chair. Come up when your form is correct, and repeat, if it feels awkward your alignment is probably correct.
The Huffington Post. 7 Exercises Fitness Experts Wish You Would Stop Doing. By: Sarah Klein. 8/4/2014.