To be fully effective, training must be done correctly. Unfortunately, many people make basic mistakes that can significantly reduce its effectiveness. In today’s post we present the 5 most common training mistakes.
The most common mistakes made during workout
1. No warm-up
Before starting the actual workout, you should do a warm-up. Otherwise, muscles that are not sufficiently warmed up will be at a much higher risk of painful injury. The warm-up makes the body prepare for physical exertion and increases its capacity. The result – better sports performance. Properly performed warm-up should last about 10 – 15 minutes and include all parts of the body, with emphasis on the neck, shoulder, knee, ankle and hip joints.2. Exercise with too high or too low heart rate
What level you keep your heart rate at has a significant impact on the effectiveness of your workout. For people who are losing weight, it should be around 60 – 70% of the maximum heart rate. How to calculate it? It is very simple! Just subtract your age from the number 220. People whose priority is to improve their fitness (long-distance runners belong to this category) should exercise with the heart rate of about 70 – 85% of the maximum heart rate.
3. Excessive load
The key issue when it comes to strength training is to match the proper weight of the weights. It’s a good idea to start with the minimum ones. Too much weight can contribute to muscle strain, and thus lack of strength to perform subsequent repetitions. If your muscles get tired after about 12-15 repetitions and they do not tremble, it is a sign that the load has been chosen correctly.
4. Focusing on one body part
Not all beginners may be aware of this, but your muscles should regularly receive new stimuli for development. Otherwise the workout performed will not be fully effective. Identical exercises performed only on one body part will not allow you to achieve your goal, which is a harmoniously built physique. You should therefore change your training plan every 4 to 8 weeks.
5. Incorrect exercise
A guarantee of successful training is the correct execution of individual exercises. Here are some practical tips on this subject. How to do push-ups? First, place your hands at the width of your chest and screw them into the ground. Then we lead the arms at an angle of 45 degrees to the torso, so that the elbows are not in line with the shoulders. We tighten the abdomen and buttocks and maintain the natural curvature of the spine. The most common mistakes made while doing push-ups are: arching the back, too loose abdominal muscles and buttocks and doing the exercise too fast
A lot of mistakes are also made while doing squats. They can result in pain in the lower back, and pain in the knees and feet. What to remember while performing squats? Maintain the natural curvature of your spine at all times, avoiding shifting your body weight to your toes. Screw your feet into the ground, drive your knees outward and look ahead. Never point your knees inward when performing a squat – this can lead to serious injury
Another popular exercise, during which many people make mistakes, are the tricks. When doing them, the front leg should form a 90-degree angle. The knee of the stepping leg must not go beyond the toe line, and the knee of the back leg must not touch the ground. The abdomen and buttocks should be tight, and the spine should be straight. Some of the most common mistakes made while doing triceps include extending the front leg beyond the toe line and leaning forward.