What exercises actually work against you?

It turns out that not all exercises are equally useful. Some of them have a bad effect on posture, some are too dangerous and provoke injuries, especially among beginning athletes. These are the exercises that should be avoided, if you have recently become a regular visitor to the gym.

Squats on the BOSU simulator

BOSU - this is a projectile, representing a half of the fitball, attached to the platform. It is designed for training the vestibular apparatus, coordination of movements and correction of posture. The work on this simulator is accompanied by a relatively high level of instability. That's why sit-ups and other exercises performed on the dome increase the risk of falling and getting injured. If you are not a professional, but only a beginner in the fitness room, it is better to shy away from this attractive at first glance projectile. Exercises on the dome provoke an incorrect setting not only of the spine, but of the whole body. Squats to beginners are best done at the wall, thus controlling the correct setting of the spine and knees.

Twisting

Do you know what is the most common violation of posture in the world? Slouch shoulders and a bent head and chin, pointed toward the chest. All this exactly resembles a pose that we take while sitting at the computer. And the same posture, many use when doing twists. Almost all the newcomers during the twists pull their heads forward, strongly twisting the shoulders. This exercise only harms the posture. Replace traditional twists with reverse. Raise the elongated legs upwards and in this position lift the hips and pelvis up, and then slowly lower them down to the starting position.

Blows with dumbbells

This exercise is very simple and, probably, that's why it's very popular. You just keep dumbbells in your hands and repeat a series of strokes. It is strange that this simple exercise is extremely useless, because it is not effective at all for the shoulders and for the hands. If you want to get the maximum result in a short time, perform flexion on the bicep or French press for triceps.

Shoulder Tightening

This exercise is useful except for professional bodybuilders who work individually with each muscle group. If you need strong shoulders, then work with your back and hands or perform a bench press on your shoulders. Shoulder pulls are designed only for trapezius muscles and their separate performance will increase the problems with the posture and cause pain in the neck and shoulder strain. To strengthen the upper parts of the arms and forearms, work on the deltoid muscles. A simple and effective exercise is lifting dumbbells to the sides in outstretched arms.

Plank with traction of dumbbells

If you perform this exercise in order to strengthen the torso, then it is very effective. However, if you want to work on the muscles of the back, shoulders and hands, it is better to practice on the rowing machine. The bar with dumbbell pull is an exercise aimed at stability. Despite the fact that you are working with the arms, shoulders and back muscles, the position of the body ensures the minimum development of these muscles. The fact is that you must hold the correct position of the high bar on one hand while performing the rowing movements with the other hand. In such a stable situation, the possibilities and the effect of "rowing" are extremely limited.

The simulator for mixing and breeding the legs

This is probably the least favorite simulator, and not because it's difficult to work with. The fact is that the exercises for reducing the legs on the simulator are performed in the sitting position, which is extremely bad for the posture. In addition, in this position, the muscles of the abdomen are not involved at all. The effect of this simulator is achieved by performing squats, ejections and pull rod in the slope.

Broad traction from above on the head

The traction tester from above allows you to work on the muscles of the hands, torso and back. These are very effective exercises if you pull the bar to the chin or chest. However, if you pull the bar by the head, your body assumes the wrong position.