If there is a trend that exists thanks to the pandemic, it is independent training, either at home or in the gym, but after classes or applications of physical activity with routines according to each person’s goals.
And while movement is always welcome, doing it without the eyes of a professional, or following online accounts of people who recommend exercises without being a professional, can lead to injuries that you later regret.
There are endless exercises: to get fit, tighten the upper body, lower the body, define the abdominal muscles, etc. To handle the elements or using your own body weight. However, not all of them are suitable for everyone to do, right from the start of training.
And while it’s tempting that when starting out on the fitness path, people try to follow all kinds of routines that help achieve results more effectively and faster, the truth is that not everyone is ready for that routine, and if you don’t know your limits you will inevitably result in injury.
Many personal trainers have shared their thoughts on the well-known moves that most of them like to add to their workouts to burn fat or gain muscle, but you shouldn’t do it if you don’t have the fitness and knowledge to do so.
The truth is that many exercises to get in shape will be of little use if they are not performed correctly and the person ends up injured.
In the opinion of those who know, There are known movements that can put the wrong pressure on certain parts of the body, such as the back, to name one example, and can lead to injuries if not done correctly.
2- Leg raises to work the abs
3- Kipping pull-up
4- step jump
5- The brigade bridge on the wall
Why should these exercises be avoided? At least until you have a good physical level and greater knowledge of the routine? Burpees put a lot of pressure on the knees, shoulders, and wrists. It is one of those exercises that if not done with proper technique and advice, will likely not be done well and end up doing more harm than good. Fitness experts recommend those who want to incorporate this exercise into their routine to start with squats, jumping jacks and push-ups separately.
In the meantime, leg raises put pressure on your lower back, and there are better exercises for less serious results.
For pull-ups, a typical CrossFit workout, poorly done with swings, can damage the shoulders. For those who are just starting to train, specialists recommend doing exercises with elastic bands, for example, and then climbing up to the level.
Jump lunges look easy, but you have to do them very precisely so you don’t end up hurting yourself. That’s why coaches suggest starting with a no-jumping exercise until you gain the strength and stability of a man to do this superior version.
finally, Experts recommend that gluteal bridges not be done with your feet against the wall.. On the one hand, because it does not add effectiveness to the exercise, and on the other hand, because it can hurt the back. The regular version is effective, no more is needed.
For those who want to do weights, it is recommended to get help from a trainer who can show you how to do the movements and correct the posture if necessary. This prevents injuries and achieves results.
He noted that “taking care of posture before and during exercises, and if possible, under the supervision of a professional (even if from a distance), is not a secondary fact, because any simple wrong movement can have consequences for our bodies,” Gonzalo Pardo, kinesiology graduate (MN 11268) and Professor at Isalud University.
Added by Claudia Liscano, a physical education teacher and a graduate in high performance sports: “The most common injuries that can appear to be related to tendinitis and tears, which could be the order of the day”. “Problems with the ligaments of the knees, precisely because of insufficient exercise for the current physical condition of the person. It was concluded that this is the reason why professionals before developing a training plan make a preliminary assessment to develop a plan subject to the physical conditions of each of them.”