5 Exercises You May Want to Avoid 1. The Elliptical Machine The elliptical is the go-to machine for many gym goers, and when used properly, I disagree that it should be avoided. However, it’s true that the elliptical tends to limit your body movements to the gliding motion, which means you’re missing out on other ways your body moves in the real world – like bending and jumping. A simple remedy to this is to vary your workouts. The elliptical also makes it easy to get too lax in your workout, allowing you to stay on for 45 minutes to an hour at a slow, steady pace. This is inefficient and will not give you the health-boosting, fat-burning effects you’re after. A high-intensity interval training (HIIT) workout will, however, which is why if you’re going to use an elliptical, you should combine it with HIIT (see below for details). When used in this manner, it’s a fine addition to your regular workouts. I use one twice a week and believe it is the best equipment to do high-intensity Peak Fitness exercises. 2. Ab Crunch Machine The problem with the ab crunch machine is that it confines you to one limited movement, specifically one that may cause lower back issues, including herniated discs in your spine. In order to effectively train your abs, you’ll want exercises that work your core muscles. This may include: •Traditional exercises, such as a standard crunch with rotation or a standing rotation with a light hand weight. •Functional exercises, including work on a stability ball. •Stabilizing exercises, such as lying on the floor and pulling your belly back toward your spine and holding that position while breathing deeply. •Extension exercises, such as lying on your stomach with arms extended above your head. Then raising both arms and both legs, at the same time, off the floor. (Hold for a count of 5, or 5 breaths, and slowly return to the floor.) 3. Leg Extension Machine The leg extension focuses on the four muscles on your upper leg and thigh -- your quadriceps. Strong quadriceps are important for maintaining good leg, hip, and knee strength, but the leg extension machine has all of the resistance near your ankles, which puts a lot of torque on your knees. This can wear down cartilage and potentially damage your knee joints over time. If you do use the leg extension machine, make sure to keep your muscles engaged the entire time, with only a quick pause at the top and no rest at the bottom. Youll notice that your stomach muscles work with your legs on this exercise, but be careful not to allow your back to do the work -- not only will it NOT build up the muscles youre targeting, but it could strain your back, causing problems that may need medical attention. Alternatively, squats are phenomenal for increasing leg strength (including your quadriceps, hamstrings, and calves) without the risks posed by the leg extension machine. Just make sure you have a knowledgeable trainer review your technique to make sure it is ok and your hip is getting back and your chest is straight. 4. Seated Hip Abductor Machine This machine works out your thigh muscles and glutes using a motion that has little functional use. If you add too much weight, you may also put excess strain on your spine leading to injury. A single-leg box squat, demonstrated in the above video, is a safer alternative to work your inner and outer thighs along with your entire lower body. 5. Vertical Leg Press This machine puts a heavy load and excessive flexion on your spine. Loaded flexion of your spine is one of the most common ways to injure your back. Squats will give you many of the same benefits without such a steep risk to your back. Plus, when done properly, squats trigger the release of testosterone and human growth hormone in your body, which are vital for your muscle growth and will also help to increase testosterone, and improve muscle mass when you train other areas of your body aside from your legs. Squats actually promote body-wide muscle building by catalyzing an anabolic environment, which primes your muscles for growth.
Posted on: Sat, 12 Jul 2014 12:00:02 +0000
Trending Topics
Recently Viewed Topics
© 2015