Strength straining offers an endless amount of benefits. It can help shape a fit body, melt calories when not engaging in physical activity, and can protect from heart disease and osteoporosis. Although for you to achieve these benefits you must learn the proper form for each exercise. Form is most important in making sure you get these benefits and also to avoid injuries. Co-founder of Soho Strength Lab in New York, Albert Matheny says, "Practicing correct form will guarantee you're activating the correct muscles in the right order, so that you're working what you want to work,". Matheny lists and explains five very familiar exercises everyone should do and points our their rights and wrongs.
This model is performing a properly formed squat.
Squat as deep as you possibly can until your form wobbles.
1. Do not let your knees surpass your toes, and your knees should face the same direction as you toes.
2. Matheny says to keep your heels placed on the floor the entire time. Imagine you are spreading the floor apart with your feet.
3. Matheny says that it does not matter how far you stand apart as long as the rest of your form is absolute. The more narrow you can stand, the more flexible you are.
4. Look slightly up as you squat instead of looking down. Imagine trying to show off a picture on your shirt. This will help you keep your chest up.
1. Matheny says in order to get the most benefits and the full range of motion, ensure that you take lunges all the way down to the floor. If you cant feel how low you are or dont have a mirroe, you can even lightly hit your knee onto the ground.
2. Similar to the squat, do not let your knee surpass your toes. Doing this will put too much pressure onto the front knee, this is how pain and injury can occur.
Note: If you struggle while doing a front lunge with proper form, instead try a reverse lunge. Matheny says that stepping back instead of stepping forward forces you to use your glutes more, thus protecting the knees.
THE BICEPS CURL
1. Keep your shoulders back and chest up.
2. Keep your core tight throughout the exercise in order to protect chest muscles from injury.
3. Ensure your elbows stay at the sides of your body and do not come forward through the whole movement. It is common for people try to curl too much weight and it results in their elbows flying forward. This is a sign that you are not using your biceps and you can cause in injury for your back. When choosing a weight make sure you choose one that allows you to keep your elbows at your sides.
4. flex and tighten your glutes as you curl up the bells. This will help to secure your back and pelvis which will prevent injury.
1. Your hips must be aligned with or somewhat elevated relative to your shoulders, although you're butt should also be level to the rest of your body.
2. Make sure your abs are flexed the whole time.
3. At a 90 degree angle, make sure to keep shoulders directly over your elbows.
4. Your hands must be shoulder-width apart. Do not clasp hands together when performing a forearm plank. Holding onto dumbbells in each hand will help with the discomfort in your write, and makes sure you're hands are not together.
1. Keep a minor bend in knees throughout the whole exercise.
2. Push out your behind back behind you.
3. Keep your back flat and straight. Keeping your core engaged helps get the all the benefits and helps balance. Though, Matheny says that the main job of abs in this exercise is to keep your back from curving, which can cause pain and injury.
4. To avoud straining your neck, keep you're neck and head aligned with your back.
5. Do not let your behing go up in the air as you lower down the weights. Doing this means you are pulling the weight up with your upper body, instead of using your back muscles.
6. Do not allow the weights to go out in front of you while you stand up, try your best to keep them against your legs.
*Source: www.msn.com: The 5 Exercises Most Likely to Cause Injury*