Gym training can become regular and sometimes the problem is that some people after they get bored of the routine and do the same workout week after week, they begin to invent their own routines without advice. This is where the injuries appear.
Before deciding which exercises to do in the weight room, take note of these exercises you should do.
1. Triceps on Bench
In this position, place arms at our side with palms facing forward. The farther we move from this position, most vulnerable are the injury of shoulders. The deltoid can be affected and muscles of the rotator hit.
Instead: Use parallel bars. Here you adjust the position of the hands in parallel and rolled your head from your shoulder behind the clavicle, where it belongs. This is a much friendlier place to avoid injury.
2. The Vertical Rows
The vertical row is another example of exercise that puts too much pressure on the inside of the shoulder. The exercise puts a lot of stress in close proximity to the joint, i.e., shoulder and arm migrate and there is a high potential impact on the territory.
Instead: Start lifting a leg drives and turns the vertical row on a high traction. This allows you to use more weight and move more explosively, while putting less stress on the shoulder joint. The exercise will be more productive and painless.
3. Cross Lunges
In this knee movement travels through the body versus the traditional forward and backward movement.
This exercise can be very good for burning fat hips, but is in keeping with the fundamental rules of biomechanics. So that the movement is right, there should be an alignment between movement, function and strength to the knee joint, the hip joint and the shoulder joint, which must be kept aligned.
For most, this will cause unwanted stress from the hip socket.
Instead: Keep the body line with lunges forward and backward. If you want to add more resistance, add weights to your arms, or do walking lunges forward and backward.
4. Legs Extensions
The leg extension is a classic example of an open chain exercise. Open chain exercises allow the foot to move freely and are usually isolation movements. Leg extensions put strain on the knee.
Instead: Enter compound movements like squats, deadlifts and up the leg press, in order to promote a contraction of the muscles surrounding it and thus promote balance and has the minimum voltage of the knee. Thus the weight-lifting pressure is carried out evenly around the joint.
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