This is a list of the ten most common mistakes made during the year. Very often the coach and even the personal trainer or coach is aware of these mistakes, decreasing the effectiveness of exercise and even a risk of injury. This list describes each "mistake" but with a "correction" suggested below. You can find this list helpful in grading yourself or even your personal trainer.
Ineffective warm up before a workout
The purpose of warming up is to prepare the body for stress went smoothly the next workout. A 5-10 minutes of moderate-intensity cycling, walking on treadmill or elliptical floor exercises or even looks specific movements to induce a kind of gentle stretching is supported enough. These activities have the effect of increasing blood flow to the muscles (including the heart) and increases the temperature of the core muscles to improve joint flexibility and range of motion, can help reduce injuries.
Often, athletes go to extremes when it comes overheat, or not work at all, or "pre-fatigue" by running at a high intensity for 15-20 minutes (or more) before the session. This has the effect of draining reserves of carbohydrates (muscle glycogen precious) needed for the next session of strength training / bodybuilding.
If the purpose of the exercise is to lose weight, it is actually better to do aerobics or extended interval training at the end of a session of intense weight training the body will be more likely to burn fat for fuel because of decreased glycogen.
Ineffective stretch
Many individuals and personal trainers do not have the skills required to effectively perform the stretch. For example, when performing static stretching of the hamstrings on the floor with the right leg in the air, it is essential to press the opposite direction on the ground to prevent excessive posterior pelvic tilt of the leg (back). Posterior slope efficiency is reduced stretch.
When performing a dynamic stretch as a slot to stretch the muscles of the groin and thigh, spine (and pelvis) should remain upright and perpendicular to the floor if you lose efficiency. Athletes stretch standing while leaning on or by pressing an external source stabilization deprive all benefits.
Can be beneficial to perform dynamic stretches with good technique for unsupported and loins of positions at the start of the session. This has the effect of directing the balance (core stability) and flexibility while at the same time prepares the body and movement of the joints during weight training to follow. Static stretching may be more effective at year end muscles are warm and flexible.
Excessive use of machinery
As mentioned in other articles on this site, the exclusive use of the exercise machines deprives the major muscles and muscle stimulation to work alone or in static functional models, not strength. While some machines such as press machines leg assisted pull up / dip machines have merit, exercises that emphasize stabilization of the body's own internal mechanism (core) are great for increasing the role of movement and also allow much more creative and fun.
Exercise machines are good for an introduction to strength training and bodybuilding, but it is not advisable to use them as exclusive. A good idea is to find a balance between exercises that challenge the inherent stability and balance of the body (weight, date / rope exercises) and traditional machines and supported exercises, allowing greater muscle work
Poor exercise technique
Ultimately quality is the most important factor in exercise is not necessarily the amount. It's easy to sacrifice form for function and perform many more repetitions of an exercise with poor technique to perform the same movement with strict biomechanically correct technique. It is therefore logical that the correct technique is the most difficult to learn and master, as it often is acquired through experience and trial and appearance mistake.
An inexperienced trainer must invest in the services of an experienced personal trainer and certified to minimize the learning curve and do things right from the start. For example, an excellent way to evaluate the quality of you or as a monitor in a squat is to see the back of the head relative to the heel. If the spine is straight (not curved) and the back of the head is in line with the heel (dish) throughout the movement, and the technique is good.
Essentially, the bar should move in a near vertical line throughout the movement. If the progress bar, imposed increasingly severe restrictions on the discs of the spine and intervertebral, like the arm of a crane. Mast thus increasing the likelihood of damage to the spine and connective tissues, such as discs, muscles and ligaments.
Keep your feet down and pulling the legs during abdominal exercises
The feet of an athlete should never be depressed or hanging under the bed / door when you sit several that allow most of the work done by the hip flexor (groin) muscles. The lower abdominals are responsible for fixing the basin in a sit-up pushing back against the floor. If fatigue or abdominal muscles are not strong enough to support the lower back and feet are fixed, hip flexors can cause a forward tilt of the pelvis and the development of a "hole" in the lower back .
Abdominal Contents with a leaning forward tends to force the lower back and abdominal stretching causes and weaken rather than strengthen the basin. The same problems can occur in supine position when the legs are raised straight in the air and thrown down by a partner. If the lower abdominals can not fix the flat basin legs are close to the ground, this type of exercise can seriously harm the muscles of the lower back. Another leg scissors action reverse loops or hanging knee lifts are a better substitute to focus on the lower abs.
Before hanging rails or the side of a treadmill
It is common in fitness center gym - a person enters a treadmill and gradually starts turning the speed and incline. The maximum slope and approaches the person is coming before or on the side for dear life to avoid being expelled from the machine. Railway held essentially nullifies the benefit of increasing the intensity of the demands obtained from the slope and the weapons are, literally, have the body in place.
Hold the handrails also negatively affects the biomechanics walking / running natural - lack of arm swing can unnecessarily contraction of muscles and connective tissue - such as those of the pelvis and lower back. Retention railroad also has the effect of reducing the formation of stimulus soul / balance needed to walk / run in the unsupported state.
Finally, since most people use tapes as a means to do aerobics to lose weight why stop arms to move, as it contributes to energy expenditure?
Increase exercise ineffective
Each workout should have a logical order to maximize results. Often, athletes and coaches do not place a high priority in the order of the year, from one year to another in no apparent order. To exercise is very important for the final result and must be justified by the demands of the neuromuscular system and the energy of the selected exercises. For example, the basic exercises that require a lot of concentration and specific tasks effectively forms must be made when the person is "cool" - right after a brief warm up and stretch.
Basic training can be followed by strength training (if any) for this type of exercise also requires the athlete to be rested and fresh to work effectively. The joint force training in multiple (exercises like squats, lunges, bench press, shoulder press, etc.) should be trained power of these exercises require large energy reserves.
A good variation here is to alternate between upper body exercises and lower or use the rule of "pull / push" -. What is a type of exercise that strip with a push-type exercise like most isolation exercises like triceps extensions, bicep curls and crunches have needs much lower power, this can be done by the end of the session .
Trying to achieve stabilization and mobilization exercise together
The core muscles stabilize the pelvis in the "neutral" (as in standing with perfect posture). The muscles, like the hamstrings, the large muscles of the back and hip flexors that joins the pelvis muscles are moving and do exactly what their name - that tip the pelvis forward and back, side by side and rotated to allow body movement. It is very difficult to train stability and mobility in a single year, because, technically, are actions contrary.
For example, performing squats (requires moving the pelvis) on a Bosu or standing on hard inflatable or foam rollers is probably little interest in strengthening the base. Similarly, the curls of companies running on an exercise ball is unlikely to improve performance of core strength that targets the muscles in the pelvis pointing backwards.
Basic exercises are best done in static positions, such as bridges and permanent. It is useful then to focus on force stabilization and mobilization of force separately and not together. Build a foundation of stability and flexibility before trying to work your arms and legs. Lots of leg strength can be formed when the foot is in contact with a solid surface (such as land) - in fact this is the way we operate in everyday life anyway.
Defective exercise progression
Often, athletes, personal trainers, and even coaches can not understand the progression of functional exercises. They watch other people doing a particular exercise and decided to incorporate it into your routine or your client. It may be that the person who observed the performance of the year was to this point correctly and consistently functional. If an athlete attempts to perform an exercise that physically prepare for, there is an increase of injuries and perform the movement with the risk of poor technique.
The brain remembers and stores both good and bad motor and movement patterns, so the old adage GARBAGE IN = GARBAGE OUT holds true for exercise too. A good idea is to train strengthen the "inside" and "outside", with emphasis on flexibility and stability. These are the prerequisites for the successful implementation of functional movements such as squats, lunges and sport specific movements.
If the static stability training and stretching forward to the formation of the dynamic stability, which then changes the strength and power training finally. In an attempt to strengthen and condition the body's "outside" instead of "from the inside" fail to give satisfactory results. Any exercise program should first consider developing a database (core stability, cardiovascular health), followed by "build" on this basis to improve performance, efficiency and function.
Blocks inclusion in heels in a squat
Place blocks under the heels is a common technique used by coaches and athletes alike to offset tight calf muscles (soleus) or to focus work on the quadriceps (thigh muscles). Often athletes see other people doing squats in this way and their goal is to copy. This practice is not desirable, because it is essentially "give" lack of flexibility in the ankle and not to increase the quality of this highly functional movement.
Increase heels also puts the unstable ankle plantar flexion position making them more vulnerable to injury - including a lateral ankle sprain. In this position, the body center of mass displacement of the midfoot to bring the toes, increasing the likelihood of a loss of balance and possible injury. Safer to target the quadriceps and hamstrings and glutes is to control the placement of the bar on the way back.
In the upper position of the rod rests on the deltoids (shoulder muscles) to the base of the neck, which has the effect of directing the quadriceps muscles. In the lower position, the bar is based more on the back in the back in the middle deltoid trapezius (top of the shoulders), this position will result in a greater burden of being traded to the hamstrings and muscles of buttocks.
This article aims to highlight the most common mistakes that people can make in their exercise routines. Very often, raising errors can often remedy the situation, while other problems may take time and experience to deal with that learning proper exercise technique. It is hoped that this article has served to inform the reader for him / her to make the most of your exercise routine and allows them to education evaluations of themselves and other exercise professionals.