| Have you ever imagined using potentially | | | | seated. Try performing it in a smithmachine |
| dangerousexercises in your workout? You have | | | | or power rack for added safety. |
| to be very careful withstrength training | | | | |
| equipment because it may not be the | | | | This is an exercise that places the shoulder |
| mosteffective or functional available. | | | | joint into thedislocation position and the |
| | | | range of motion putsunnecessary stress on the |
| How do you know that the exercises you are | | | | rotator cuff tendons of theshoulders. |
| performing aresafe? Found below are some | | | | |
| potentially dangerousexercises with | | | | Many trainees may experience injuries from |
| suggestions on how they should be | | | | this behind-the-neck movement. As with before |
| donecorrectly or avoided completely. | | | | stick with dips and benchpresses for your |
| | | | shoulder work. |
| Sit-up | | | | |
| | | | Dead lift |
| Traditional abdominal exercises such as the | | | | |
| sit-up, incline sit-up and hip-raises are | | | | The dead lift is a compound movement that |
| exercises that are used to train theobliques | | | | works the hips,lower back and also exercises |
| and the upper and lower abdominals. | | | | the hamstrings and glutes |
| | | | |
| They are performed by first anchoring the | | | | (buttocks). |
| feet on anabdominal board which prevents you | | | | |
| from sliding back thenraising your shoulders | | | | You can perform the dead lift by approaching |
| up towards your feet, tensing your absat the | | | | a loadedbarbell and taking a stance about as |
| top of the movement. Slowly lowering your | | | | wide as your shoulders. |
| shouldersback down and then completing the | | | | |
| movement again. | | | | Grip the bar so that the arms are slightly on |
| | | | the outside ofyour thighs. |
| The dangers of performing this movement are | | | | |
| the shearingforces on the vertebrae and | | | | Your feet should be pointing straight forward |
| spinal discs when you have aflexed and | | | | with the shinsabout two to three inches from |
| rounded spine. In this position, the pressure | | | | the bar. Heave the loadupward using the hips |
| ismostly placed on a very small area of the | | | | and lower back keeping the backstraight and |
| disc area, whichcan cause small ruptures. | | | | the bar as close to the shins as possible. |
| | | | |
| The safest and most productive way to train | | | | At the top of the movement hold for a few |
| the abs is to usethe brace and hollow | | | | seconds and thenlower the bar to the starting |
| technique. This is a basic isometricexercise | | | | position. The exercise has aknock-on growth |
| that helps strengthen the abs and the | | | | effect on the whole body when worked hard. |
| musculargirdle around your waist. | | | | |
| | | | The problem with the lift is that if the |
| Pec Deck | | | | spine becomes roundedduring the lift it then |
| | | | becomes dangerous. Because of theforces |
| The pec deck is an exercise that trains the | | | | working on the vertebrae and the spine |
| chest (pectorals)and shoulder (front deltoid) | | | | injuries mayoccur. |
| muscles. | | | | |
| | | | A lot of these problems can be solved by |
| This exercise is performed by sitting at the | | | | keeping the back asstraight as possible |
| machine with yourback flat against the back | | | | during the lift and keeping the bar heldclose |
| pad. Placing your forearms on thepadded | | | | to the body during the lift as the forces are |
| levers and position your upper arms parallel | | | | then not thatexcessive. |
| to theground. | | | | |
| | | | Leg extensions |
| Pushing the levers slowly together and | | | | |
| squeezing your chestmuscles at the end of the | | | | Leg extensions are arguably one of the most |
| movement. Return slowly to thestarting | | | | popular legexercises for strengthening the |
| position. | | | | quadriceps (thigh) muscle. |
| | | | |
| This exercise is potentially dangerous | | | | These are done by using a leg extension |
| because it places theshoulder into one of its | | | | machine and sittingin the seat with your feet |
| least stable positions, the | | | | hooked under the padded lever. |
| dislocationposition. Because of the extreme | | | | |
| position when performingthis exercise at the | | | | Raise the weight with your legs until they |
| starting position it can also cause tearingof | | | | are pointing straightout in front of you. |
| the ligaments and injury to the rotar cuff | | | | Hold briefly, and then slowly lower theweight |
| tendons. | | | | back to the starting position. |
| | | | |
| More effective and less dangerous is the | | | | Leg extensions are a potentially dangerous |
| bench press,keeping the arms at shoulder | | | | exercise becausewhen only the shin is in |
| width and exercising in thestrongest range of | | | | motion, the exercise draws thepatella back |
| motion (partial reps) and the parallel bardip | | | | onto the femur increasing joint |
| with the elbows out. | | | | compressionforces, which can damage the |
| | | | connective tissue and theligaments supporting |
| Behind the neck Press | | | | the knee joint. |
| | | | |
| This exercise trains the neck (traps) and | | | | It can also cause anterior knee pain so |
| shoulder (deltoid)muscles and is performed by | | | | people with existingknee problems may |
| placing a loaded barbell ontoyour upper back | | | | aggravate them by doing this exercise. |
| just above the trap muscle. | | | | |
| | | | For greater safety and equal effectiveness, |
| This exercise is done by standing with your | | | | try doing the |
| feet aboutshoulder width apart. Placing your | | | | |
| hands on the bar aboutthree inches wider than | | | | Squat, Leg Press, and Lunge for safer and |
| the width of your shoulders. | | | | more functionaluse. |
| | | | |
| Pushing the bar overhead to arm's length, | | | | Some food for thought isn't it, so try to |
| holding and thenslowly lowering back down to | | | | avoid these exercises ifpossible or try to |
| your shoulders. This exercisecan also be done | | | | perform the alternatives given. |