We go to the gym to lose weight and build muscles. Most of us spend at least three hours in the gym. With all the necessary equipment and technology, we are close to achieving our fitness goals.
These equipment assist us in doing our workouts. However, the real work lies in us. We should have adequate energy and oxygen to finish our training. It also entails focus and determination.
However, what if we tell you that the hours you have spent in the gym are put to waste. Why? You have executed every exercise wrongly.
Technical understanding of the execution of exercises is very important. Our position and the manner we perform the exercises helps in targeting the core muscles we wish to improve.
We want you to stop wasting your time. So check out these exercises you’ve been doing wrong since you start hitting the gym.
Squats improve multiple muscle groups on your legs and help improve posture. Commonly, people perform squats with knees caving in while going only a quarter or half way down, going up on the toes and back rounding. The correct form is to spread your feet slightly wider than your shoulders, toes pointed out, chest up and shoulders back.
Lunges build your quads and glutes to improve balance. People usually shift the weight to the ball of the forward foot. They also bend their torsos forward, with front knees caving in. To correct this, keep your back straight, then step out with one foot and bend straight down. The angle between your thighs should be 90° in the lowest position.
Pushups can go into different variations. However, people often push up with elbows too far out and fully perpendicular to the body.
Most also go only halfway down. Also, people bend their hips instead of moving the body. The basic rule in push-ups is that your arms should be the only ones moving your body up and down.
Dips build triceps and lower pectorals. Usually, people flare their elbows out. They also do not go all the way up until arms are fully extended.
Most even do it very fast. In performing dips, you should go all the way down until your elbow reaches a 90° bent. Then get back up until your arms are fully extended.
The bench press is perfect if you want to build your chest. However, most people have their elbows in line with their shoulders. It hampers progress as it doesn’t target the chest. The right execution is to squeeze your shoulder blades. Raise your chest and tighten your upper back.
A bicep curl is the most common exercise to build your biceps. However, most people lean back during the curl in which they bring their elbows forward instead of keeping them at their sides.
To perform this, maintain your elbows near your torso and keep your upper arms stationary. Exhale and curl the weights while contracting your biceps.
Barbell Bent Over Rows
This exercise is the best back developer. In the execution, most people stand too upright, curl their wrists inward, tilt their head back and excessively swing their hips.
The proper execution starts with picking up the barbell, bending slightly the knees while bending forward from the hips until body is at 45°-angle to the ground.
Pull the bar into your lower chest and make sure you bring your elbows to the ceiling. Control the barbells way down.
Some people execute this by swinging their body to create a pause and not bracing the core and legs which lead to body flopping around.
So before doing pull-ups, it is better for you to start doing cable pull downs. You can also jump into a pull-up and hold as long as you can.
Most people wrongly execute this because of they grip the bar too wide. The crucial part of this workout is to keep the body tight while having a strong grip on the bar. You should push your chest out while tightening the glutes to keep a neutral spine.
The most common mistake of people doing deadlifts is the rounding of the back rather than the natural arch. To perfect this, try locking your upper body posture by keeping the chest high and arms long.
Make sure you keep your weights into your heels. Keep your core area strong and concentrate on pressing through the legs.