Avoid These 8 Mistakes When Exercising

If you do fitness exercises incorrectly, you will not get the results you want. You can also sustain various injuries from mistakes in training.

Maybe you know that too? You train and you know exactly what result you want to achieve. But no matter how hard you train, you just don’t get any closer to your goal. You probably made mistakes during training that prevented optimal training success.

Avoid these 8 mistakes and you will get great results in no time.

1. The bridge and your waistline

If you are doing this exercise, you should know that there is no way you should arch your back while you are doing the bridge. Because this attitude is wrong.

Plus, it’s bad for your lower back. By making this mistake in training , your weight is not shifting to your buttocks, but to your lumbar region. You should definitely avoid this.

• It is correct if you keep your knees parallel to the floor.
• To get into this position, you need to lift your hips and keep your core in line with your waist.
• And don’t forget to tense your buttocks and abdominal muscles as tightly as possible when you are in the correct position.

2. Lunges

With this exercise, too, you should avoid various mistakes during training, otherwise you could injure yourself.

If you bend your upper body forward and bend your knees at an acute angle at the same time, you run the risk of injuring yourself.

• The correct way to do this exercise is to keep your back straight and not lift your hips.
• Also, make sure to bend your knees to a 90 degree angle.

3. Planks

With this exercise, too, you should make sure that you do it correctly and do not make any mistakes during training. Otherwise, you could seriously injure yourself. In addition, if your back is not completely straight during the planks, you will not get the desired effect.

• To protect yourself from possible injuries, you should keep your whole body in a straight line during the planks. This means that you are in a straight line with your body from head to toe.
• Bend your arms at a 90 degree angle and keep your head up while you do this exercise.

4. Squats with weights

Another very good exercise are squats, which you perform with weights.

Even with this exercise, however, you have to be careful and pay attention to certain things. Under no circumstances should you bend your knees over your toes, as doing so could risk knee injuries. You also have to keep your back straight, otherwise your neck will be stressed too much by the weight and could be injured.

• The correct way to squat is by placing the weight between your feet.
• Then keep your back as straight as possible or bend it so that it is concave (arched inwards). Your ankles and feet are firmly on the ground. Then crouch as low as possible, as if you wanted to sit on a chair.

5. Keep weights correct

You should also be particularly careful when handling weights. Pay close attention to how you hold them. If there is too much weight on your neck, you can seriously injure yourself. The correct way to hold them is to push your elbows outward and pull your shoulder blades tightly together.

When you move like this, you can bend your back and then strengthen it with strength. And don’t forget that you’d better train with less weight.

6. Squats with dumbbells

Squats with dumbbells are a very popular exercise. Again, there are a few things to keep in mind. Under no circumstances should you let your shoulders hang forward, as this will create too much pressure and could injure you. 

• The right way to squat is to pull your shoulders back while pulling your shoulder blades tightly together.
• Don’t forget to keep your back straight and just curve your lumbar area very slightly.

• You should also make sure that your hips are parallel to the floor. If you pay attention to all of this, then you will do the exercise perfectly.

7. Mistakes in training: lifting weights

Lifting weights is also very popular. However, you should be particularly careful here. The position of your arms and legs are extremely important in these exercises.

If you bend your arms and legs in the wrong position, you could potentially fall and injure your tendons and ligaments.

• The correct starting position is as follows: bend your knees, bend your chest forward, curve your lumbar spine very slightly outwards and push your hips backwards.

• Your arms and legs should be perpendicular to the floor.

8. Use of pedestals

If you want to train with platforms, you should also keep a few things in mind.

While using platforms during training, you should pay attention to your posture and also make sure that you are not too far away from the device. If you stand too far from the podium, you could put too much weight on your knees. However, the weight should rest on your leg muscles.

• The correct way to do the exercise is to stand up straight, hunch your shoulder blades and keep your back slightly bent. Then you can approach the pedestal or the bench.
• Your knees should be in line with your feet.