Good Lifestyle

The time to work is difficult, so when you break sweat, you want to use your time wisely. And while any type of exercise that makes you move is good for you, some movements are more efficient (and safer) than others. Why lose your energy onWorkouts to avoid? To help you get the most out of your time at the gym, here are the 13 worst exercises you should jump - and what to do instead.

When you want to break your size and tighten your love handles, dumbbell side turns could be your choice of movement. The problem? This exercise does not really engage the obliques at all, says performance specialistMatt Cheng, CSCS.

"Most of the time, it involves too much lateral flexion and twisting of the spine," he says. Instead, Cheng recommends suspending oblique knees on a bar. "These target the same oblique muscles while taking the pressure of your spine."

How to make oblique knee suspended: Enter both hands around a pull-up bar and hang on with your feet and your right body. Without swinging, bend your knees and pull them to your right arm. Then bring your feet together. Alternative sides.

The Superman is a body weight exercise known to target the lower back. However, "this exercise forces our lower back to over-all repetitive and contributes only to bad schemes andMore back pain, "Cheng said.

As a better alternative, rear rear extensions allow your back to extend fully without the Hyperexter. As an extra bonus, they will also be your glutes and your kernel, which helpsSupport your lower back and prevent pain.

How to make reverse return extensions: Lie on your belly at the top of a stability ball with your hands and feet on the ground, a distance from the hip. Tighten your posterior position (including your back, your pits, your legs and your kernel), do you press together and lift both feet on the floor until they are parallel to the ground, and then lower them slowly until 'now.

This popular bodybuilding exercise helps strengthen the shoulders, upper back and triceps. However, this is one of the least effective exercises for strengthening the power of the top of the body because it can actually put a strain on the muscles of the neck and shoulders. Standing with a good posture is also the key to this exercise, so if you have rounded the shoulders and the back of the back, then you risk injury.

"What makes this exercise ineffective is that most of us have poor shoulder mobility because of our work or our daily use of the phone," says Cheng. For a safer exercise and much more efficient, he suggests trying the Arnold Press dumbbell. This removal targets the front and back deltoids as well as the triceps.

How to do the Arnold Press: Stand at hand the shoulder width and hold two dumbbells in front of you at the height of the chest with your palms facing your body. Think: the position at the top of a biceps loop. Rotate the palms of your hands so that they are turned forward when you lift the dumbbells over the head, completely prolong your arms until your biceps are at your ears. Make sure you keep your shoulders back and get off and avoid burglary. Reduce weights to the starting position.

If you try to tone your glutes and legs, plyometric exercises laid down as the barbell jump squat could be above the mind. But when using an exercise bar like this, you tend to add too much weight, which can put pressure on your back and your joints, says Cheng.

TOharness In these same muscles, it recommends weight squat jumps, box jumps and dumbbell jump squats instead. "Just master the weight jump and change the placement of weight will make a big difference in the way you move and save you a lot of pain."

How to make jump squats:Support with the distance from the hip of your feet. Tighten your glutes and quads, sit down in your heels and push your buttocks back while keeping the chest raised. Press your feet firmly on the floor when you jump, swing your arms back and gently land your feet.

Although some exercise machines are excellent for correcting the form and target specific muscle groups, the leg expansion machine is not one of them. "The leg expansion machine applies a constant voltage on the earlier cripular ligament (LCD) and increases the risk of rotation of the rotulum (CAP) to the right or left", explainsChris Ryan, CSCS, a founding coach ofMirror. "It also places a maximum force at the back of the knee cap, which is the thinnest part of the cartilage."

Ryan advises to make squats, delays, slots and Bulgarian split squats to build solid quads and glutes instead. The unique leg exercises are particularly important because they will prevent muscle imbalances while containing your stability and coordination.

How to make a slit: Stand Tall with the width of the hip of your feet. Take a big step forward with your right leg and lower your body until your thigh is parallel to the ground, make sure your knee does not exceed your foot. Your left knee and your tibia should also be parallel to the ground. Return to stand up. Repeat this movement on both legs.

Smith machines are commonly used to perform a variety of Barbell exercises, including back squats and lifestyles. The problem with this machine, however, is that it has a fixed bar path. "It requires users to move with the machine rather than with their own natural movement. People are moving from a multitude of manner-based height, mobility and other constraints," says Ryan.

According to Ryan, the fixed bar can cause injury because it overloads the joints on a motion path that can feel unique non-natural. It is best to use dumbbells, strength bands or kettlebell to make functional movements such as presses, zippers, squats and slots.

How to make a squat dumbbell: Support with the distance from the hip of your feet by holding a dumbbell in each hand. Tighten your glutes and quads, sit down in your heels and push your hollow back and ensuring that you keep your chest raised. Press your feet firmly on the floor when you get up.

The reason the crunches are on this list is because most people do not do them correctly. "People think that the quantity is better than quality and crunchies are easy to travel for most people to a large number of representatives to a very little quality movement," says Ryan. "Building your stronger core is to build hard time safely." He suggested creating a strong core by making a variety of leg lifts, aerial movements with extended weapons and rotation exercises such as the drug clipper.

How to make wood chops: Take a medicine ball and support the distance from the feet hip with a slight curvature in your knees. Rotate your torso to bring the ball of drugs to your left shoulder, completely extended arms. Then, chop the bullet diagonally on your body to your right knee. Bring the ball back to the starting position and alternate the sides.

The bicep loop machine does not allow the full range of motion a real loop with weight offers. In addition, this can cause problems with posture and form. A traditional biceps loop with dumbbells allows you to perfect your posture by making sure your shoulders are back and that the only movement of your top of the body comes from your forearms.

How to make a biceps loop:Hold a dumbbell in every hand, keeping your elbows near your chest. Press your return shoulders and get off to anchor your top of the body in place. Fold your elbows to lift the weights until your biceps are contracted around the shoulder. Take a brief break to squeeze the biceps before reducing dumbbells to the starting position.

This machine is intended to target the small muscles of your hips called your abductors responsible for extending your legs away from your median line. However, it is not as effective as other glaula exercises that activate the same muscles, saysRachel MacPherson, a certified health coach and weight loss.

"If you really want to grow up, rounded glutes and avoid injury, it is best to use these muscles in the way they are designed to be used. Using a girlfriend while squatting, thrusting Hip or death offers resistance to your abductors, "she says.

How to make a band of Squat resistance: Loop a mini-band around your legs just above your knees and hold with the feet of the hip of your feet. Tighten your glutes and quads, sit down in your heels and push your buttocks back while keeping the chest raised. You should feel the tension in the group when you broaden your knees on the sides. Press your feet firmly on the floor when you get up.

Another gym exercise machine that you may want to avoid is the leg press. "Stabilizing muscles are not activated when using a leg press," explains MacPherson. "The machine stabilizes you to the extent that you do not alleviate the muscles used during weighted squats."

For a more efficient movement, try hanging with dumbbells, Kettlebells and Barbells. These movements not only are toning and sculpt your glutes, but also your core.

How to make a squat cup: Stay at your fingertips to your feet on the shoulder and hold a two-handed dumbbell or Kettlebell near your chest, elbows pointing down. Tighten your glutes and kernel, sit down in your heels and push your butt back. Avoid leaving your knees and ankles graft inward. Push your heels to get up.

Although vertical rows effectively target shoulders,Ashlee van buskirk, a coach and an owner based in Colorado deAll intention, says they also compress the nerves when you lift weight towards your chin.

"With excessive weight and too many representatives, this exercise is the perfect recipe for a rotator brewing injury," she explains. "There are other exercises that are much safer and more efficient for your shoulders, such as arms increases and resistance band.

How to make resistance resistance tractions: Support with your feet on the shoulder remotely. Hold a strip of resistance in front of you with both hands with your expanded arms. Without bending your elbows and cuffs, start shooting the group on the sides, bringing the tape to your chest. Keep your shoulders throughout the movement.

Lat's pulloves are one of the most effective ways to fix posture and develop the upper back muscles. The pulloys of the bed behind the neck, on the other hand, often cause an injury.

"When you make pulloves on your neck, you push your head and neck forward, which can result in severe muscle strains and spine," says Van Buskirk. Doing this exercise with the cable in front of you will keep your spine properly aligned.

How to make a rolling lat: Sit on the machine with your feet flat on the floor and adjust the knees depending on your size. Stand on the bar with your hands on the shoulder and your arms completely extended. Without moving your chest and with your breast raised, pull the bar until it hits your top chest. You should feel your back muscles get tightened in this position. Release the bar by lifting it at the starting position with your extended arms.

Russian twists can give the cinching effect, but in reality, they are not effective if you do not do them correctly. AsRobert Herbst, a PowerLifter and a 19-year personal trainer, explains: "Russian twists and variations are bad, unless you do this movement in a sport because of the stress they put on your lumbar discs. It is best to do exercises where the kernel works statically, such as squats, mazouts and boards. "

How to make a board: Start the position of the table on a carpet with your shoulders directly on your cuffs and your hips in line with your lap. Tighten your abdominals, shoulders and pods, extend your legs behind you so that they are straight and raised from the ground. Keep as long as you can. Make sure your buttocks are not lifted or your stomach is running.