Some people may persevere in sports without expecting that they may exercise either dangerous or ineffective exercises or both, and many "psychologically" tend to use devices as they are easier to exercise, but "exercises that are done with free weights or with body weight may be more effective." And it leads to better results, "says trainer Nikki Snow.
Famous personal trainer Bill Ross says, "There are a lot of exercises that are worthless, and some of them are very common, although they should never be done, because they may cause pain and injuries," and even depression sometimes, according to several studies.
And because familiarity with and mastery of strength exercises is difficult and requires time and supervision from a specialized trainer, often;
Most beginners imitate others in their exercise, thinking that "any movement is better than nothing", which is very dangerous, because everyone's doing a certain movement does not mean that it is safe.
Therefore, Olympic coach Joshua Holland advises stopping the exercise if it is painful and uncomfortable, warning of the most common mistakes that may make the exercises useless, such as "rushing in performance, exaggerating repetitions, and not focusing on the target muscles."
Here are 6 of the most dangerous exercises for beginners:
Squatting with a smith machine
The "Smith machine squats" exercise is at the forefront of exercises that experts unanimously warn of its danger to beginners, as it may cause damage to the knees, hips and lower back.
When you go into a squatting position with the Smith machine, your back remains straight and vertical, which puts pressure on the vertebrae.
The device also requires bending back, which puts pressure on your knees without training your heart, or contracting the muscles of the buttocks or hamstrings, according to the writer specializing in fitness, "Le Scholler", who advises sufficing with traditional squats properly, to train your heart and lower body completely. Without straining your joints.
The "Smith" is a device that holds the "bar" in place to move up and down only, requiring the body to move in a straight line.
This is what makes coach Bill Ross reservations about it, considering that "restriction of movement causes injuries."
Leg extension
Leg Extensions are another exercise that Bill Ross does not encourage;
It targets the front thigh muscles, using a device that "increases the chances of your knees in a very dangerous position".
“There is no point in the leg extension device, so you don’t risk using it,” says strength trainer Mike Donavanek.
It is "one of the exercises that causes pain and injury, to the point that it sometimes needs surgical intervention," according to Dr. Eric Hegedus, professor of physical therapy at the University of North Carolina (North Carolina) and "High Point" in the Americas.
So the biggest problem with this exercise is "the tendency to put too much weight on the machine, which can cause a herniated disc," according to trainer Greg Justice.
Split squats can be relied on as a safe alternative, where the knees are in a more natural position.
Back drag
"Never do it, because all you do is press on the neck, which may deviate from the straightening of the spine, and" the neck should not move at all. "So Bill Ross stresses, warning against the" rear pull-down "exercise. ), Or pulling the weight towards the back of the neck, which is one of the most dangerous exercises for non-professionals. In addition to being less effective in building muscles, it also "increases the risk of shoulder, neck and nerve injuries."
Andre Crichton, a personal trainer in Indiana, also reiterates the warning of the danger of "any exercise that breaks the spine straight under some weight, especially at the neck; as it is the most fragile part", which may lead to muscle fatigue, tension, tearing or worse Like cartilage or hernia, "so it is preferable for beginners to do an anterior pull toward the front of the chest, to avoid injury to the shoulder.
Hips spacer
In addition to requiring you to adopt an abnormal position, the "Hips abductor machine" - designed to strengthen the connective muscles - may be harmful to the spine, especially if you use too much weight.
Bill Ross considers this device a joke, and says it is "completely useless." In addition to its many problems, it also "does not work your heart out, and it also puts you at risk of straining small muscles, which can lead to lower back pain and hip injuries."
It is better to replace it with the "Sumo Squat" exercise, because "the leg spacing in this exercise targets the inner thighs like no other," according to the recommendation of trainer Erin Lewis McCormick.
Kettlebell, the swinging American
In theory, the American kettlebell swing should work multiple muscles.
But in practice, this exercise often causes back and shoulder injuries;
Because beginners tend to strain their backs and shoulders when performing it, they are better off doing classic kettlebell swings instead.
Belly grinding
Many sports enthusiasts still rush to perform the "Crunches" exercise, despite the pain it may cause in the neck or back, and it may sometimes lead to problems in the thigh.
But trainer McCormick calls on you to "focus on strengthening your heart, and tightening your body; so that you do not need a tummy tuck exercise that may harm your spine, without leading to getting rid of belly fat, and will increase sagging."
And if you must, you can do the Pilates Roll-Up exercise. Unlike the first exercise, it targets deeper layers of the abdominal muscles, increases your stability and improves your posture.