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Hi! I am Chris Freytag Prevention's Contributing Fitness Editor. You'll get stronger and firmer faster and avoid injuries if you use good techniques when you work out. Tracy and I will show you solutions for fixing some of the most common exercise mistakes.
Dumbbell curls are a great way to firm up your arms. But you will only see minimal results if you are using the muscles in your shoulders and your back to help you lift the weight. When you lean back or raise your elbows as you lift the weight, your biceps are not working very hard. To make sure that your curls are targeting only your biceps, keep your back straight and your elbows down at the sides as you curl. Standing against the wall as you do this exercise can also help you maintain good form. Now these tips apply also to the triceps exercises. If you move your entire arm, you are not honing in on only your triceps. Check your form in the mirror to make sure your upper arm does not move to get firmer jiggle-proof arms.
Squats can do a wonder for firming up your legs and butt. But done improperly, they can also do a number on your knees. As you lower, you don't want your knees come out past your toes. Instead, make sure you are bending at you hips, sticking your butt out and shifting your weight back into your heels so your knees stay behind your toe as you sit back. An easy way to check you form is to look down at your toes as you lower. If you can't see them, then you are coming too far forward as you lower. This advice also applies to the lunge exercises. Whether you are doing a forward, backward or stationary lunge, make sure your front knee stays in line with your ankle.
One of the most common complaints people have when they do abdominal exercises like crunches or sit-ups is that their neck hurts. Holding your chin to your chest or pointing it up to the ceiling can strain your neck. To avoid this problem, keep your chin about a fist width away from your chest as you curl up. Placing your fingertips lightly on the sides of your head instead of lacing your fingertips behind your head also prevents you from pulling out your neck.
Let your gaze follow along with you head so you are looking towards your knees at the top of the move. Don't try to keep looking at the ceiling. Holding a plank position either on your hands or forearm is a great way to strengthen your core muscles in your back and abs. But if your belly is sagging towards the floor, your abs isn't working hard and your back is at risk for injury. Pull your belly bottom in towards your spine so your body forms a straight line, from head to back, to hips, to knees, to ankle.
The best way to check your form is to do this exercise in front of a mirror or have somebody watch you while do it. Remember these instructions when you are doing push ups too. If you are doing them on your knees, your body should create a straight line from your head to your knee. And don't stick your butt up in the air either. Maintain this alignment as you lower your chest towards the floor. Keep these techniques, tips in mind every time you work out.
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