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Tips to Help you Avoid
Dangerous Moves in the Gym


By Mikkie Mills

A solid workout routine, healthy diet and rest are all components which when well implemented can help you achieve your weight loss and muscle gain goals. However, being at the gym four or five times a week is just the start of the fitness journey, the most important thing is to make sure that you are training properly and that you do not hurt your body in the process. There are some mistakes which people make at the gym, leading to injuries and at times, compromising their ability to work out in the future. Here are a few of these moves and how to avoid them.

Bad Form

The biggest mistake that people make when they are working out is that they do not take their time to learn from the experts about the correct form of doing everything. As a result, they end up making a good number of the following mistakes:

Straining the knees-most people do not know that the best way to perform squats or lunges is to make sure that the knees are behind the toes at all times. When you push the knees forward, you are exerting excessive pressure on the joints, and this leads to injuries. A study that was conducted by Duke University about squats and lunges showed that:

  • The ankles generate a lot of the power which is used in the squat movement, which means that any weakness causes faulty squats and injuries.
  • During the squat, a shearing force is placed on the knee, which pulls the shinbone, the hamstring is supposed to counteract this force, and when these three parts of the leg are out of whack, there could be excessive muscle tearing and hence injuries.
  • When you bring your knees beyond the toes during a squat, you increase the shearing force placed on the knees.
  • Even when you are powerlifting, the strength needed is within the capacity of the knee tendons, as long as the correct form is used.
  • Deeper squats are more effective in working the hamstring, also, the spine should maintain a neutral position to reduce the amount of shearing force placed on your vertebrae.
  • When you squat rapidly, you are increasing the shearing force, and this could easily lead to injuries.

Lifting too Heavy

Everyone knows that there is no better way to build muscle tone than to incorporate some heavy lifting into a workout routine. When lifting, however, you should ensure that you are lifting a weight which you can manage and that you assume the right posture during the exercise. Lifting mistakes lead to:

  • Torn muscles in the targeted areas
  • Risking injuries to the back, neck, and shoulders
  • Losing control of the weight and dropping it, which could lead to serious injury.

The capacity to lift starts low, and as you progress, you get into a position where you can lift more till you get to your ideal weight lifting goals.

Skipping Warm Up

People make the mistake of skipping the warm up and going straight into the workout, especially in situations where they are pressed for time. Working out without proper stretching exercise makes the muscles more elastic, which prevents injuries during the actual exercise.

Not Getting Care after Injury

When people get hurt during exercise, many claim that they can walk or sleep it off and treat the injury with ice, hoping it ends and for minor injuries, this trick generally works. However, when you get hurt, and the pain is accompanied by swelling, you will need tests which can be done by an X-ray machine or a PACs system to diagnose the extent of the damage and plan for the recovery.

These are the mistakes which people make when they are learning how to exercise and even when they have been at it for a while. Knowing these simple rules will help you avoid getting hurt and stay on top of your fitness goals at all times.

About Mikkie Mills: “I’m a Chicago native who loves to share her expertise about personal development and growth. When I’m not writing, I’m chasing the little ones around or rock climbing at the local climbing gym.” More articles by Mikkie.

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