3 fitness exercises that hurt you more than you think
Is there no such thing as a “bad” workout? Yes, unfortunately already! We reveal which three exercises you can safely skip and what alternatives are available.
Sports day again! And of course, we immediately come up with hundreds of excuses to skip training. But in the end we are always proud when we recovered and did our training. And in the end, it doesn’t matter what sport we practice, the main thing is that we move. EITHER? In fact, there are some classic fitness exercises that we should skip in the future. They can do more harm than good.
Training – but good!
You should remove these three exercises from your training plan and try our alternatives instead!
In fact, sit-ups are a true classic among fitness exercises and are part of many fitness routines in various versions. But even though they look pretty simple, they have great potential for bruising, especially for beginners. Because she put a lot of pressure on the cervical spine and thus increase the risk of muscle injuries in the neck and upper back.
Better: The almost classic plankAlso known as a plank, it trains the entire core of the body and is therefore a great alternative to crunches. To do it correctly, lie on your stomach and stretch your legs back. Bring your elbows directly under your shoulders, then push yourself up so your weight rests on your toes and especially your forearms. The view goes straight down.
Make sure that your body forms a straight line. and you, for example, don’t push your butt up too far or let it drop. Hold the position for as long as you can; beginners can start with 20 seconds.
2. folding knife
The jackknife is a variant of the well-known crunches, in which you not only raise your upper body, but also your extended legs. The problem: During exercise, the hip flexorsoverwhelmed. If the associated hip flexor muscles are shortened, the abdominal muscles are not used as much as the exercise was actually intended to.
Better: This is a suitable alternative to the folding razor. pelvic lifts, also known as the glute bridge. Train the legs, buttocks and torso. To do this, lie on the floor, bend your knees, and place your feet so that your lower legs are perpendicular to the floor. Put your arms straight next to your body. Now lift your butt so that it forms a straight line with your lower back and thighs. Hold the position for at least 20 seconds and lower your body in a controlled manner. Repeat this three to five times.
3. Shoulder support
Do you remember the “candle” in children’s gymnastics? This is exactly what the shoulder stand is, where the legs, glutes, and lower back are stretched in the air. The weight should be distributed between the arms and shoulders. In fact, during the position, it is mainly the vertebral bodies that bear all the weight that otherwise “only” have to support the head: one Overload of the cervical spine and neck. can be the result here, especially for the inexperienced.
Better: The shoulderstand as such does not have to be demonized, but beginners in particular should do a different and easier variation if they don’t want to do without the exercise. In the supported shoulder brace For example, lie flat on your back, place a pillow under your butt, and then stretch your arms up. The pillow better distributes body weight, especially on the shoulders and upper back, while the cervical spine is protected.