Contents
Get in shape: you do not notice changes in your body because you make these mistakes
Drill
Personal trainer María Rossich shows how to do the basic exercises correctly
37For those who love Christmas and those who hate it, these days of festivities, gifts, reunions and excess food are over. Now it’s time to return to the routine, face the January slope and, for those who change the year means a change in life, make a list of the objectives that you want to meet. And what is one of the most famous resolutions that everyone makes for the first month of the year? Go to the gym, start a daily workout, a good nutrition and else Healthy Habits that most never carry out for various reasons.
Not only is motivation a crucial factor to maintain a job over time, but it also has a lot to do with seeing the results … Because if, after hours and hours of training, we do not notice a change in our body, we get discouraged and think that we are not worth for it. However, not perceiving the fruits after the passage of time can be synonymous with poor performance of the exercises. What if the execution we do is not correct? What if we do not position our feet, shoulders or back correctly?
María Rossich, a well-known personal trainer, has made a list of the most common mistakes made when doing the most basic exercises: planks, squats and push-ups. “Although the exercise is simple at first glance, you have to be aware of many things for its correct execution,” says the expert. «A good technique when carrying out an exercise optimizes the results considerably. This aspect explains why many people who train blind fail to achieve their goalsRossich said.
To achieve a higher quality of muscle development, the expert María Rossich explains, in a simple way, those main aspects that must be taken into account in three of the most popular exercises that exist in training routines.
Bimini
Musculature mainly involved. Core: Abdominal belt and middle and lower back muscles
Technical aspects to take into account mainly. Elbows under the shoulders. Place the back straight or in a slight convex lock so that it does not arch, leaving the shoulder blades separated (slightly moves the chest away from the floor). Also blocking the hip, pushing with the pubis forward and gathering the lumbar area as if it were a scared dog. Legs together pressing buttocks and weight towards heels. Effortless and fluid breathing.
Common harmful mistakes: the excessive fall of the pelvis wrongly arching the lumbar area and bringing the scapulae together leaving the shoulders behind.
Facilitate: If it does not work out well or if it costs us a lot, we will try to do it by resting our elbows on a raised surface such as a table, a chair or a “step”.
Squatting
Musculature mainly involved. Thighs: Especially glutes, quadriceps and hamstrings as accessory muscles.
Technical aspects to take into account mainly. Spread your legs slightly wider than shoulder-width apart, opening the ends very slightly. Take the sitting back, as if we were going to sit in a chair that is very far away. Keep your back straight. At the peak of the flexion, the knees will be at 90º, at that time the knees must be above the heels. As you rise again, rotate your pelvis by pushing your pubis forward to complete your range of motion.
Common harmful mistakes. Not completing the range of motion, not lowering the hips enough and bending the knees so that they project in front of the balls of the feet.
Facilitate. To facilitate the learning of this action we can start it by sitting in a chair, putting our feet forward a little and going up and down.
Flexion
Musculature mainly involved. Upper body, shoulders, and arms: Pecs, delts, triceps, and upper back stabilizers.
Technical aspects to take into account mainly. Arrow shape: separate the hands and support so that we allow the open elbows to force down. Push the ground down and slightly inwards. The pelvis must be collected, so that the lumbar area is straight avoiding arching it.
The rhythm of execution must be very controlled, keeping the body locked and straight during a 2-beat descent. The rise must be faster than the descent and it is necessary to separate the chest as much as possible from the ground (separating the scapulae or shoulders as much as possible.
Common harmful mistakes: separate or excessively bring the elbows together, push the elbows forward or what the same, rotate the hands inwards and, if the lumbar area falls, put the butt out.
Facilitate. Performing the exercise without sufficient strength is tremendously bad. I suggest helping us to incline (do it against a wall) or progressively support our knees or help us by hanging from a rubber band.