9 Movement Exercise Frequently Done Wrong

News Health Articles - 9 Movement Exercise Frequently Done Wrong. When sports people often make the wrong move. Although the time in the gym a person accompanied by an instructor, but still there is still a possibility of doing wrong move.

"The body can be set to move in a proper way. Movement of sport that one can precisely provide excessive pressure on the body, or even cause injury. The injury will hinder the progress of exercise or even interfere with daily activities," says exercise physiologist Michele Olson.



Here are 9 mistakes movement during exercise is often done as quoted from FoxNewsHealth, Thursday (12/08/2011), among others:

1. Lifting weights over your head too long and too hard
Error: Warp body backwards so that the protruding ribs, it may cause or at risk of shoulder injury.

The fix: Keep the ribs down and your knees slightly bent when lifting weights.

2. Short time step will jump
Error: Take short steps and hesitant when it will jump can cause excessive pressure on the front knee. It can be risky to injure the tendon. So if you make a wrong move during the long term can lead to arthritis.

The fix: Take a large step forward so that your heels are about 2 meters in front of the rear knee.

3. Sit ups do not focus on your core muscles
Error: The study has found that, in the style of Pilates exercises that focus more on using your core muscles to stabilize would be more effective in practice than with bow or bend the bone.

The fix: No need to ban sit ups at all, but be sure to do a mix of movements that can stabilize the exercises, like Pilates.

4. Stretching the wrong way
Error: Bending over and letting the whole body hanging straight down, while the weight reach your toes to stretch the hamstrings. This is the same as putting about 600 pounds of pressure on the spine or the woman about 140 pounds.

Whole body weight following the force of gravity. The force of gravity will be concentrated load on the back, so the burden of the spine. "Doing this stretch for 30-60 seconds can cause the spine vulnerable to rupture," said Olson.

The fix: Sit down and put a strain when reaching your toes. Done the exact same stretch of the sitting position would be much more secure.

5. Lifting the load is too high
Error: flapping hands when lifting weights is too high. This can cause the upper arm bone cartilage space burden, "Olson said.

The fix: Lifting the load is not too high.

6. Her chin resting on the neck while bending movement
Error: Attaching the chin to the neck in any exercise, thus causing pain in the neck.

The fix: Keep your chin so as not to stick to the neck or chest when bent.

7. Maintaining a wrong move
Error: Lifting the hips during the movement should be the head, hips, and tumt are in a straight line. Of course, with the movement, the results are less effective.

The fix: Focus on keeping the body in a straight line from the head, hips, and heels. Keep in mind that it is better to keep a perfect form of movement for 20 seconds instead of doing a full minute with a wrong move.

8. Push up with the wrong move
Error: Position hands wider than shoulder when doing push-ups. This can put pressure on the front of the shoulder.

The fix: Go to the push-up position with wrists directly under shoulders. Push up the right movements will not cause shoulder tension.

9. Stretching movements performed prior to running any
Error: Before running, when doing the stretch position as on the floor with your knees bent inward and outward turned feet hit the knee, will be vulnerable to injury.

The fix: For a safer stretch with less pressure on the knee that can be done by turning the knee out, so that pressing the inner thigh. Then grab your toes to feel the stretch.