Saw many people performing wrong exercises in the gym
And I got the idea of today's post from there.
because knowingly or unknowingly, when people perform wrong exercises,
the chances of injuries increased.
And the effectiveness of exercise reduces.
So welcome to Xherciser and this is NGF NOMI.
And in today's post I will tell you three such exercises which are very common,
but people make a lot of mistakes in them.
And I will tell you how to correct them
So that you can perform them effectively for better results.
Let's start
The First exercise that people generally performed wrong is the leg press.
It's a very common exercise and all most everyone performs it.
But let's see what mistakes people do.
So generally, people will either put their feet too high or too low.
But what is the correct position?
The platform on which you have keep your foot.
you will put your feet slightly up from its corners.
With your feet, shoulder-width apart and toes pointed a little outward
What people do after that
They put on a lot of weight and perform this much
Which is the half range of motion
And why not to do?
Then how will they say
that with a lot of weight they performed leg press in the gym
And if won't do this much, then they will come extremely down.
But then what will happen?
it lifts the lower back and increases the chances of injuries.
So the exact range of motion will be
When you bring down enough weight.
But bring it down so that your lower back should not lift from your pad.
So this is the correct range of motion
But after that what many people do
People place their hands on their knees and then they perform leg press like this.
Try to understand this is leg press, not hand press
So you have to perform from your legs so that your target muscle
can be used which is squats
So keep your hands on the support.
Properly hold it and then perform it with your legs.
And after that people fully lock their knees while they lift.
And that increases the chances of injuries in the knees.
So whenever you lift, there should be soft bends in your knees.
That is the position
And from here you'll bring the weight down.
And then lift it
Only till where your knees are soft bends
And that's how we perform the correct leg press.
When you are pushing lift up you have to breathe out
and try to push weight with your heels
The second exercise whose mistakes I will discuss with you.
That is treadmill
For Cardio, it is one of the preferred exercises for all
Because everyone says that if you run on the treadmill, you will be fit.
But let's see what mistakes people do.
So whenever people run on the treadmill.
So people put their hands on the handles of the treadmill
and from there takes support.
But that is not the correct thing.
Because how will the result come,
you put all the support and body weight on the treadmill
So cardio will not be effective.
So you have to take care whenever you are walking or running
your hands should be free and moving
Another mistake people make is that they incline the treadmill fully.
and along with inclining they take support as well by holding hands on the handle,
So you have to understand that
If you incline extra it creates strain on your lower back and knees.
And along with that your poster also gets spoiled
So set the treadmill on that incline level
so that you don't experience any strain on your lower back and knees
You will feel comfortable
So that you don't need to take support from the handle.
I have seen many people make this mistake.
That they jump suddenly to take rest while running on the treadmill.
But here I am demonstrating
and I was intentionally very careful
If one of your feet has landed well on the ground
And if the second leg remains on the belt even a little bit
I hope you know what can happen
And you could get a very serious injury
So please don't do this
I hope you will not make these mistakes on the treadmill.
And just one more thing that a lot of people straight starts running
at the speed of 9 -10-11 on the treadmill. Please avoid that
You should walk on it first then a little jog and then you can speed up.
Our third and last exercise for today is cable push down
Which is everyone's favourite for triceps.
Now whether you are performing it with the straight bar
or with the rope or with the v handle.
Your technique will remain the same.
But let's see what mistakes people do
So what's the first thing people do
Whenever they push the bar
people move elbows too much.
So brother you just don't have to be pull weights
You have to target the muscle and for that
You need to keep your elbows close to the body
And you have to keep it a little restricted
and then you will perform the exercise
The second thing people perform the exercise
Many people tell them to stand up straight and then perform the exercise.
So let's see
When you stand up straight and push the bar down
So your bar will touch your thighs.
And you will not get the full range of motion
So you have to bend slightly from the pelvic bone
From that, your arms will be fully extended
And you will get a better range of motion
And your tricep muscles also work well
After that what people do and they release it they release it fully
But you can't do that
So when you release the bar
So you have to release that much only that 90°angle is formed.
So that your arms will be parallel to the floor
And from there you will push it again.
So let's see the correct movement
And just to add one extra point
While performing You cannot go too close to the machine
and too far from the machine.
So you have to perform it at a slight distance from the machine.
These were our today's 3 exercises
I hope after reading today's post
you will not perform these exercises wrong
And if you see someone performing wrong So do share with them too.
So that they also do not make these mistakes
keep loving
we will meet soon with another post
as I always say
follow your passion follow your dreams