If you wish to achieve results in the gym, lose weight, and gain muscle, it is important to do basic exercises. But we often do them wrong, harming our health and canceling out our efforts.
Bright Side has developed some recommendations on how to train in the gym properly, effectively, and without ruining your health.
1. Hip bridge
Wrong: If you arch your back when doing the hip bridge, you load your lower back instead of your buttocks.
Right: Bend your knees so that they form a right angle to the floor. Raise your pelvis up, and make sure that your body forms a straight line from your shoulders to your knees — it’s important. At the top, squeeze your buttocks as much as you can and contract your abdominal muscles.
2. Alternating side lunges
Wrong: If you lean too far forward and bend your knees at an acute angle, your spine and knees become overloaded.
Right: Keep your back flat, and don’t raise your pelvis. Make sure that your knee is bent at an angle of approximately 90° when squatting.
Wrong: If your back is not straight when doing the plank, the exercise loses its effectiveness and becomes useless.
Right: Hold your body in a straight line from the top of your head down to your heels. Keep your arms at an angle of 90°, and don’t bend your neck.
4. Back squat
Wrong: If your knees go beyond your toes, you round your back and lay the barbell on your neck, shifting the weight to your toes. You can severely harm your neck and fall down.
Right: Make sure the barbell weight is kept in line with the middle of your feet. Arch your back, and don’t lift your heels off the floor. Keep your thighs parallel to the floor, and don’t squat too deeply.
5. Grip the barbell correctly
Wrong: If the barbell is on your neck, it is extremely traumatic.
Right: Pull your elbows back, and squeeze your shoulder blades together so that a “shelf” appears through the contraction of your muscles. Put the barbell on this shelf as low as possible, provided that you can steadily hold it.
6. Squat with a dumbbell or a plate
Wrong: Your shoulders are rounded forward, hence your back is rounded too. Going too low on a squat gives you an extra load.
Right: Pull your shoulders back, and squeeze your shoulder blades together. Keep your back straight, slightly arched in your lower back. Your thighs must be parallel to the floor when squatting.