Many may be new to working out and wind up venturing to the gym alone, increasing since the lockdown hit in March 2020. With the need to be 6 feet apart, fewer people look for someone to help them learn the ropes of working out. Without a trainer, individuals make mistakes that lead to gym-goers injuring themselves or making the workouts overall ineffective on the body. Even those that have worked out for a while may make mistakes.
Weightlifting mistakes can cause injuries that could be easily prevented. When using the bench press, many arch their backs when they push overhead. This can cause severe injuries, according to Muscle and Fitness, as this puts stress on the lumbar spine. Instead of doing this, squeezing the glutes and core will help stabilize the lower back. Additionally, when bench pressing, using one’s legs becomes essential to help increase stability and boost strength, Muscle and Fitness also states. To engage the legs, drive the feet into the ground and keep the back flat on the bench.
Exercises that one may be familiar with can still be done incorrectly. As stated by Openfit, squats frequently performed may be often performed poorly. Examples of common mistakes while squatting include bending forward, not going low enough, and inward caving knees. When squatting, one should distribute weight on the heels of one’s feet, and legs should be lowered parallel to the floor at the lowest point. Another exercise that one may be doing incorrectly includes planks. Many people raise their hips too high or lower them; doing either creates unnecessary stress on the body. According to Openfit, feet should be hip-width apart, and there should be a straight line from head to heels.
As restrictions relax in many counties and gyms open up to higher capacity again, the time to get back into a workout routine comes closer and closer. With these tips, gym visitors can shake off some of that quarantine rust and get back to getting fit in no time, without pulling a muscle.
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