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For all we know aboutpractice, a fewbad exercises persisted over the years. Take the simple sit-up, which can be quite harmful if it is hurt. Lock your hands behind your head can stick your cervical vertebrae, warn experts, which will probably cause neck pain. For more workout movements, you should avoid doing when you are at the gym, read it, because we have listed them here. And for some workout movements, you shouldabsoutely Do not missThis very rapid scientifically proven workout workout, says the Mayo Clinic.

This exercise rotates your shoulders in a position that submits to your rotatable cuffs, paving the way for inflammation. "I also saw the guys getting the bar so fast that they crack their thorny processes [small nubs above vertebrae]," says David Pearson, Ph.D., Exercise Professor Science Ball State University .

Safe alternative: anterior extraction (front). Not only pull the bar on your chest easier on your shoulders, but "it bends the lats through a larger range of movement, accelerating muscle growth," explains Pearson. And for more great exercise tips, do not missOne of the main side effects of walking every day, according to science.

Just as a posterior, pull your shoulders on the way, this exercise hurts them on the way. Pearson says it also puts too much stress on the acromioclavicular joints (these small buttons on the top of your shoulders), which can cause a commonly called weight shoulder injury.

Safe alternative: alternating shoulder presses. Sit on a Swiss bullet and hold a pair of dumbbells overloaded with your right arms and palms facing others. Then fold your left elbow and lower your left arm, moving your elbow to the side until your upper arm is parallel to the ground. Tap the backup and repeat it with your right arm.

If you let your arms hang loosely by your side, you will notice that your palms are facing inward. The problem with the right bar loops is that they lock the arms in a non-natural position of palm trees. "In doing so, you emphasize your elbow joints, which can lead to tendonitis," Pearson said.

Safe alternative: E-Z bar loops. The bar is inclined to put your elbows in a more natural neutral position. For superb routines, see howThis easy 7 minute workout will help you burn fat faster, according to science.

The four parts of your quadriceps are designed to work together as one, but a study inMedicine and Science in Sport and Exercise found that the leg extensions activate the sections slightly independently of each other. Even a difference of five milliseconds can cause uneven compression between knageopap and height, ignite the tendon that connects the Kneecap to the tibiane (a painful injury called the knee of Jumper).

Safe alternative: squats. To clock safely, place the bar on your shoulders (not your neck) and keep your back straight, folding slightly to the hips through the squatting motion. The correct form is crucial with this exercise.

Not only are bad sit-ups for your neck, but they are also one of the least effective abdominal exercises you can do, according to an old study atSan Diego State University.

Safe alternative: bike crackles. The same study revealed that the bike maneuver works the abs and oblique 250% better than traditional crunches or sit-ups. Lie on the back with your feet in the air, then bend your knees at an angle of 90 degrees. With your hands behind your ears, pump your legs back by moving your armpits (not your elbows) to the opposite knees. And if you are on the market for a good routine, do not miss our big collection of30 training sessions that you can do in virtually no time at all!