Physical Training: 8 Mistakes That Hinder The Results

The problem with not doing the exercises well is not so much not being able to get the desired results, but rather the risk of hurting ourselves and suffering injuries, depending on the situation.

Sometimes we try to achieve certain results that are impossible to achieve while exercising, simply due to mistakes we make during physical training.

Read this article well because if you are able to avoid these mistakes during the physical training session , you will certainly be able to achieve better results.

Physical training: 8 mistakes that hinder results

1. Make the “bridge” with the hips

Before performing this exercise, you must keep in mind that it is a mistake to arch your spine while doing the bridge.

Arching the spine hurts the back because in this case the load does not fall on the buttocks but on the lower back.

• The correct execution involves doing the same movement with the knees parallel to the ground.
• To do this you have to push the hip up and align the torso with the hip.
• Don’t forget to stretch your buttocks to the maximum, as high as you can; the same goes for the abdomen.

2. Moving one leg to the other

Be very careful as you may be doing this exercise totally incorrectly.

If your torso leans forward and your knees are bent at an acute angle, you could be injured. This happens due to the fact that you are overloading your spine and knees.

• The right movement to perform in performing this exercise is to place the back in an upright position and not lift the side.
• Make sure the knee is bent at a right angle (90 °).

3. Physical training: push-ups

Be careful with this exercise, which can be dangerous. If your back does not stay straight when doing push-ups, the exercise loses its effectiveness.

• For this reason, the solution is to protect the body from possible injury by forming a straight line from the feet to the head.
• Bend your arms at a right angle (90 °) and keep your head straight as you do this exercise.

4. Do squats with a bar

Squatting with a bar is another option.

You have to pay attention to how squats are performed and this is because if you place your knees in such a way that they exceed your toes, your back will arch and the bar will take the weight off your neck. All of this could harm him.

• The right way to do this exercise is by making the line of the bar coincide with the middle of the feet.
• After that, he should arch his back without taking his heels off the ground. Proceed at this point with the squats.

5. Hold the bar properly

Pay close attention to how you hold the bar. Placing the bar on the neck is dangerous and the right way to do this exercise is to place the elbows back and bring the shoulder blades together.

This way you will be able to arch your back and exert tension without forcing. Do not forget that the bar must be positioned as low as possible.

6. Squat with dumbbells

Doing squats with dumbbells is one of the most common exercises, but you must be careful not to do them with your shoulders forward, so as not to exert too much pressure, thus risking an injury.

• The right position involves pulling your shoulders back and bringing your shoulder blades together.
• Don’t forget to keep your back straight, arching it a little at the bottom.
• Squat so that your hips are parallel to the floor.

7. Weight lifting

Lifting the barbell is another of the best known exercises as well as the one in which we must be more careful not to take risks. The position of the legs and arms is very important.

If they are below a certain angle, they could give way and you could hurt your tendons.

• The correct position is to bend the legs at the knees, push the chest forward, arch the lower back and push the hips back.
• The legs and arms must be perpendicular to the ground.

8. Physical training with the step

Performing exercises that involve the use of a step requires some attention.

For example, we may fall into incorrect position, positioning ourselves away from the step.

This would result in a greater load on the knees, but not on the leg muscles.

• The right solution is to get in a totally upright position, with the shoulder blades together and slightly arching the back, approaching the step or the bench.
• The knees must be aligned parallel to the feet.