“The best exercise” is one of the most searched words in search engines. But I’ll tell you one thing you don’t worry too much about, it’s the worst way to exercise.
First of all, there is no perfect exercise given to us by the gods. A successful workout does not mean that you have to exercise every day or that you have a joint workout that will get you the physique of your dreams. It just means you have to study smart. In short, you reap what you plant.
If you want a definition, it can be said that the best exercise system is a sustainable exercise system. In other words, it is the best exercise to reach your goal in line with your possibilities and the time you can spare. As a result, this concept varies from person to person, goal, time, opportunities, and level. But the “worst exercise” is the same for everyone and includes the mistakes that I will list below.
1. monkey appetite
Starting a system that you cannot maintain is the worst way to exercise. Because it causes you to lose your motivation quickly. You may not want to retrain because of an exercise that challenges your standards. Therefore, the sustainability slogan should guide you in your choice of exercise.
2. pay the price
Even if you exercise as punishment for what you eat, you should not expect to gain from your training. If you code sports in your life this way, going to the gym will be no different than paying a price for you.
If you keep your ego in top shape in your exercises, you are doing a bad workout. It doesn’t matter how much weight you lift during your workouts. The important thing is to do the exercises in the right form and focus on your movements to stimulate the right muscles. Regardless of the sport you do, you will not be efficient if it is not done in the right form. Moreover, you increase your risk of injury.
4. Not Knowing Yourself
Trying to apply the exercise program that someone else does by looking at their physique will be one of the biggest mistakes you will make. We could even say that this is the worst way to exercise. The exercise pattern depends on your level. You cannot know how long, by what education and by what genetic structure the person whose physique you like reached that physique. Therefore, you should not look at anyone’s physique and try to apply their education. First of all, you must know yourself. You should know your power, limits, structure and possibilities and create a program that you can use these features in the best way.
5. losing muscle
Be honest with yourself about how strong you are. Do not try to fall under weights that your muscles cannot lift, or do not push your body’s limits by doing high-intensity exercises. Everything is OK. First you need to strengthen your muscles, your whole body. Make time for all muscle groups separately. It will also take shape as your muscles get stronger.
6. Wrong Nutrition
If you don’t mind your diet, you won’t make a difference, no matter how well you exercise. The food we eat plays a vital role in how we look and feel. So what is said is true; You are what you eat! Regular exercise is important. However, it has the greatest impact on our nutritional fitness. All exercises will be inefficient unless you eat properly. Remember, using food as your medicine opens the door to successful education.
Bad news! Unfortunately, there is no magic exercise system that will take you to your goals without spending time, effort, sweating and patience as required, unfortunately, all exercises that you do not make effort and that are not well planned are bad exercises.
There are unproductive, unnecessarily complex, and potentially dangerous exercises in your exercise routine. Make sure you are not a victim of these seven terrifying exercises by giving up.
7.Lat Pull-Down Behind Head
Avoid: Go to any gym anywhere in the world and you’re guaranteed to see someone do the least pull down on the back of their head. This is a common mistake that should be avoided. Not only does it provide a much more limited exercise than the right method, but it also hurts your spine with each rep, and your shoulders if your mobility is not large enough to handle the pull-down motion.
Try it instead: The correct lat pull form is literally the opposite of the method that causes injury to the back of the head. Sit facing the bar with your feet flat on the floor and lean back slightly to relieve the pressure on your lower back. You can now pull it at a slight angle towards your chest and release it.
8.Rebound Box Jumps
Avoid: Box jumps are a great exercise for developing explosive strength, coordination, and reaction time, and many personal trainers include them in circuit sessions. However, this exercise produces an enormous amount of spikes during the “jump down” phase and is famous for seriously damaging the Achilles tendon. The risk of injury is so high that this exercise is not worth it.
Try it instead: Get rid of the Achilles-damaging rebound box jump and replace it for the downward box jump. Most of the benefits come from the explosive jump, so you can simply go down and repeat after that minimizing the impact on your Achilles.
Avoid A variation of the standard pull-up motion that involves the swinging motion of the body to reach the bar with a sudden burst of power from the shoulders. This movement is actually a high risk of injury exercise as it pulls your shoulders violently with each rep. It’s also not as effective as a standard pull-up – according to a head force coach at Boston University, Kipping pull-ups are an inefficient way of cheating on normal pull-ups.
Try it instead: Standard pull-ups are the staple of education programs all over the world for good reason. They can be difficult, but they also train an incredible number of muscles such as the lats, rhombuses, biceps, and triceps.
Avoid: Straight leg deadlifting is a great exercise when done correctly – it builds all major muscle groups and can easily change depending on your skill level. Unfortunately, this is an exercise that puts you at risk of injury if you get the form even a little wrong. People often tend to bend their backs slightly when performing the lift, which means the lower back is performing all the lifts.
Try it instead: If you’re determined to take the straight-legged deadlift into your routine, make sure you are in perfect shape. When lifting your spine, keep it as straight as possible, and make sure your back is not doing anything.
Avoid: Squats often get a bad line, and that’s why partial squats were created. However, partial squatting is actually much worse. Partial squats do not activate all the muscles that full squats do but abduct the hamstrings, hip muscles, and adductors. Exercising the quadriceps, not the hamstrings, can cause an imbalance in the muscles, which increases the risk of a hamstring or anterior cruciate ligament rupture.
Try it instead: When done right, full squats are a much better alternative to partial ones. Make sure you keep your head straight while squatting and your spine is properly aligned. To do this, keep your shoulders back and your chest out throughout the squatting motion. Breathe in as you go down and then exhale as you go up.
Avoid: Ballistic stretching is sometimes seen as an extension of dynamic stretching, but while dynamic stretching is the perfect start to training, ballistic stretching is an injury waiting to happen. Some people believe that the extra bounce of a ballistic stretch helps to stretch the muscles even more, which is completely wrong. All this can put sudden pressure on your muscles, causing a muscle tear.
Try it instead: Dynamic stretches are the optimum warm-up method when combined with some light cardiovascular activity. Leg lifts, gait lungs, and butt hits are great dynamic stretches and do not pose a risk of injury like ballistic stretches.