Moves you would have to be able to make
It doesn’t matter if you go to the gym sporadically or if it’s part of your day after day, we should all be able to make the following movements with ease.
Surely you will see that until now you made a version of each of these movements. To give an example, many of the movements we make throughout the day are fundamentally squatting. As Paul Pooh, trainer and injury prevention specialist at the Chelsea Piers Sports Center in New York City, says, we are always and in all circumstances sitting either standing up, picking up something that fell or lifting something that was on the ground, such as dirty clothes. Also, when walking or climbing stairs we do lunge.
These movements are based on five basic and common exercises. However, there are faults when executing these movements because the movement was faulty. To make sure you do them properly, do them in front of a speculum or with a partner so he can value you. Take note of how to carry out the different movements before you do them. In each and every one of the movements, you will also be able to see the most common faults that can lead to injury.
- 1 1. Bending
- 2 How to make them?
- 3 Common errors:
- 4 2. Squats
- 5 How to make them?
- 6 Common errors:
- 7 3. Dumbbell press over the head
- 8 How to make them?
- 9 Common errors:
- 10 4. Iron with forearm
- 11 How to do it?
- 12 Common errors:
- 13 5. Lunge
- 14 How to do it?
- 15 Common errors:
How to make them?
Start by making a high board with your wrists under your shoulders. pay attention to holding your back flat. Once you are in the right situation, bend your arms, directing your chest towards the floor. In his execution, focus on folding your arms to ninety degrees. This way, your chest would be practically touching the ground as you go down.
Not folding the arms sufficiently
If you are not able to bend your elbows very much, and consequently you cannot lower your chest face the floor, this indicates lack of strength in your arms (biceps and triceps), pectorals and waist.
Bending the back
If you curve your back when doing push-ups, think about contracting your muscles as if they were about to hit you and focus on pulling the navel to face the spine. Also, if you curve your back, it may also represent that you’re not having your buttocks present.
How to make them?
In the first place you must pay attention to the placement. Standing, put your feet parallel and separated from each other (hip width). Thus, the hips should be on the knees and, these, on the ankles. Now extend your two arms face forward so that they can assist you in holding your balance. Now, think about wearing your waist face back while your knees bend away. Keep in mind to hold the spine straight at all times when executing squats.
Bend your knees beyond the tip of your feet
Think of the movement you make the moment you’re going to sit in a chair. Make sure that when you bend your knees, they do not exceed the tips of your feet. This way, the hip will be further back and you will work properly.
Bend your knees inward
Try to hold your knees parallel, looking in the same direction as your toes so you don’t damage your knees.
3. Dumbbell press over the head
How to make them?
Hold a dumbbell in each and every hand with the palms of the hand facing inward. Keep the dumbbells at the same level as your shoulders, without pressing on your knees and contracting the core. Now press the dumbbells face up, absolutely spreading your arms over your head. For this exercise, choose a weight with which you can perform eight to twelve repetitions.
Lift dumbbells in front of the head
You may not have a normal shoulder range of motion, or your back muscles may not be working enough to hold your arms online. When doing this exercise, consider that your biceps should be aligned with your ears.
- The lumbar arches
Pay attention to the placement of your body. To avoid arching the back, you must contract the core and buttocks.
4. Iron with forearm
How to do it?
Face down. Hold on to your forearms and toes to lift your body off the ground. Be sure to hold your elbows under your shoulders, and your forearms and parallel hands. When doing it, keep in mind to hold the cervicals straight, holding the back flat and the ankles bent at an angle of ninety degrees.
The hips are elevated
Whether you raise or lower your hip too much, i.e. you don’t hold the iron balanced, you’re not compressing the core or buttocks enough. Try to hold yourself straight and squeeze the core and buttocks to hold yourself in such a situation.
Shoulders not aligned with elbows
You might feel more comfortable in this situation. However, in this way, you put too much strain on the shoulders. Thus, they are not involving muscles that should be involved as is the case of the shoulder blades and waist.
How to do it?
Standing, feet spaced at exactly the same height as the hip, he advances with his right leg. Lower so that both the back and front legs form a 90-degree angle holding the back straight. Hold this situation for a moment and, pressing with your right foot, get back on your feet. Repeat with the other leg.
The stride is not big enough
When you don’t go far enough ahead, you put too much weight on your toes, which means excessive pressure on your knees and hips. In this way it is also rather difficult to compensate oneself. The stronger your buttocks, hip, and hamstrings, the deeper your stride will be.
There’s too much tilt in the back
It is correct to bend down slightly, as it is the natural movement of the body. However, try to hold your back straight to do it properly.