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Bridge, Squats, and Other Injury Exercises
Fitness psychologist and trainer Svetlana Horuzhaya spoke about dangerous physical exercises that should be performed with extreme caution.
Before adjusting the figure, it is necessary to carefully study the contraindications to exercise. If you feel worse after training, you should consult your doctor.
Fitness psychologist, fitness trainer
Exercises on the press
The most famous from school years: straight legs are fixed under the sofa, and bending to the legs occurs sharply and with effort. When the trunk is lifted, the muscles of the lower back are strongly stretched, and without proper physical training, lower back problems can be earned.
Safe option
Change the starting position.
Bend your knees and do not fix your feet.
Exhale deeply at the highest point of tension when bending your torso and strive to keep your lower back on the floor, rounding your back.
Vacuum
A fashionable exercise that promotes the work of internal organs through their self-massage, but not for everyone. For example, it is contraindicated for gastritis, ulcers, and during menstruation. If dizziness and abdominal pain appear during the exercise or immediately after, you need to see a doctor. Exercise is prohibited for six months after any surgery in the peritoneum and pelvic region and during pregnancy.
Ideally performing this exercise on an empty stomach or on an empty stomach. It should take at least three hours after eating.
Crunches from the floor with raised legs
Untrained people concentrate more than half of the stress on the lower back, instead of training the abs. After a few repetitions, only the lower back is felt. Some people manage to perform crunches from the floor with their backs so that the abdominal press is only used by 10%. The most annoying thing is that sometimes the press turns on at all, and the muscles of the lower back are trained. It is better not to do twisting from the floor at all if you cannot control the exercise on your own.
Safe option: perform twisting from the floor with raised legs only if you have thoroughly trained the internal muscles of the abdomen (transverse and internal obliques), if you have already created a strong muscle corset with the help of other, safer exercises for the rectus abdominis muscle.
“Bridge” and “boat”
Any flexion exercise, including yoga, improves the flexibility of the spine and promotes health. But only on condition that you have no contraindications, are actively involved in sports and are flexible enough. Anatomically, the vertebrae have spinous processes behind. These are the bumps that are easily felt under the skin when the back is rounded. It is the spinous processes that control the spine and protect against excessive deflection. Bridge and boat exercises are potentially dangerous because each spine has a limit. And beyond this individual limit, there are fractures and subluxations, that is, dangerous injuries of the spine.
Safe option: in order not to be injured, it is necessary to exclude the presence of protrusions, hernias and instability of the vertebrae in all parts of the spine. To do this, do an MRI, X-ray or CT scan of the spine to make sure there are no abnormalities.
Deep squats
They are quite difficult to do, although they have a positive effect on health. But if you do deep squats incorrectly, you can injure your knees, as they are at risk. Just remember that need not bend the knees more than 90 degrees and the buttocks should be at their level.
What exercises are not right for your body type
“Pear”
The main task is to increase the volume of the upper body. It is best to give up the stationary bike, lunges, hamstrings, and lower body exercises.
Inverted Triangle
The upper body should be trained carefully. Do not engage in water sports such as swimming. Don’t do back exercises in the gym.
“Rectangle”
It is necessary to exclude bending and twisting on the oblique abdominal muscles so that the waist does not become even wider. It is better to train the press less often, and give preference to exercises for the muscles of the back, legs and buttocks.
“An Apple”
The shoulders and hips get wider from strength training. Pilates and other fitness areas will also not lead to the desired result. Pay attention to training your legs and glutes.
“Hourglass”
Equal top and bottom workouts will improve body proportions.