15 Workout Mistakes That Can Be Dangerous For Your Health

11/12/2017 15 Workout Mistakes That Can Be Dangerous for Your Health
15 Workout Mistakes That Can

Be Dangerous for Your Health
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If you wish to achieve results in the gym, lose weight, and gain muscle, it is important to do basic
exercises. But we often do them wrong, harming our health and canceling out our efforts.
Bright Side has developed some recommendations on how to train in the gym properly, effectively,
and without ruining your health.
15. Hip bridge
Wrong: If you arch your back when doing the hip bridge, you load your lower back instead of your
buttocks.
https://brightside.me/inspiration-health/15-workout-mistakes-that-can-be-dangerous-for-your-health-378360/ 1/15
Right: Bend your knees so that they form a right angle to the floor. Raise your pelvis up, and make
sure that your body forms a straight line from your shoulders to your knees — it’s important. At the
top, squeeze your buttocks as much as you can and contract your abdominal muscles.
14. Alternating side lunges
Wrong: If you lean too far forward and bend your knees at an acute angle, your spine and knees
become overloaded.
Right: Keep your back flat, and don’t raise your pelvis. Make sure that your knee is bent
at an angle of approximately 90° when squatting.
13. Plank
Wrong: If your back is not straight when doing the plank, the exercise loses its effectiveness and
becomes useless.
Right: Hold your body in a straight line from the top of your head down to your heels. Keep your
arms at an angle of 90°, and don’t bend your neck.
12. Back squat
Wrong: If your knees go beyond your toes, you round your back and lay the barbell on your neck,
shifting the weight to your toes. You can severely harm your neck and fall down.
Right: Make sure the barbell weight is kept in line with the middle of your feet. Arch your back, and
don’t lift your heels off the floor. Keep your thighs parallel to the floor, and don’t squat too deeply.
11. Grip the barbell correctly
Wrong: If the barbell is on your neck, it is extremely traumatic.
Right: Pull your elbows back, and squeeze your shoulder blades together so that a "shelf" appears
through the contraction of your muscles. Put the barbell on this shelf as low as possible, provided
that you can steadily hold it.
10. Squat with a dumbbell or a plate
Wrong: Your shoulders are rounded forward, hence your back is rounded too. Going too low
on a squat gives you an extra load.
Right: Pull your shoulders back, and squeeze your shoulder blades together. Keep your back
straight, slightly arched in your lower back. Your thighs must be parallel to the floor when squatting.
9. Deadlift
Wrong: Your legs and arms are not vertical, putting you at risk of falling down and injuring your
joints.
Right: Bend your knees, push your chest forward, arch your lower back, and pull your pelvis back.
Hold your legs and arms perpendicular to the floor.
8. Stepping on a platform
Wrong: The further we stand from the platform, the greater the load is on our knees instead of our
leg muscles.
Right: Straighten your back, and squeeze your shoulder blades together. Slightly arch your back,
and stand closer to the workout bench or platform. Your knee must be in line with your foot.
7. Bench press
Wrong: Your knees are bent at an obtuse angle. Your back is straight, and the barbell is shifted
forward. Thus the load is uneven, and the exercise becomes ineffective.
Right: The barbell must be approximately in line with your shoulders. Arch your lower back. Bend
your knees, and move your feet slightly backward toward your hips.
6. Dumbbell lunges
Wrong: Your knee is twisted sideways, which is ineffective and traumatic.
Right: Your knee must be in line with your foot and bent at an angle of 90° when stepping forward.
5. One-legged squat
Wrong: Your shoulders are rounded forward, so your back is rounded too. The squat is not low
enough.
Right: Pull your shoulders back, and straighten up. Squat down until your thighs are parallel to the
floor.
4. One-arm dumbbell row
Wrong: Your head is raised, so your back arches.
Right: It is important that your body makes a straight line from the top of your head to your
buttocks.
3. Dumbbell overhead triceps extension
Wrong: If you grip the dumbbell in the middle of its handle, your joints will be loaded instead
of your muscles.
Right: Take the dumbbell in both hands with your palms facing up. Keep your shoulders
motionless, and press your elbows as close to your head as possible. Raise the dumbbell
overhead, and slowly lower it.
2. Standing calf raise
Wrong: Your feet are halfway or almost completely on the platform. They are not aligned with your
shoulders.
Right: Stand with 1/3 of your feet on the platform so that they are in line with your shoulders. Lift
your heels as high as possible. Hold for a few seconds, then lower your heels until they’re below
the platform.
1. Hyperextension
Wrong: Your body doesn’t form a straight line, and your lower back is strongly arched.
Right: Avoid rounding or bending your lower back. Raise your torso to hip level, and don’t round
your back when bending down.

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11/12/2017 15 Workout Mistakes That Can Be Dangerous for Your Health

15 Workout Mistakes That Can

15. Hip bridge

14. Alternating side lunges

12. Back squat

11. Grip the barbell correctly

Wrong: If the barbell is on your neck, it is extremely traumatic.

10. Squat with a dumbbell or a plate

Wrong: Your knee is twisted sideways, which is ineffective and traumatic.

4. One-arm dumbbell row

Wrong: Your head is raised, so your back arches.

3. Dumbbell overhead triceps extension

2. Standing calf raise

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