Fitness

5 Body-Weight Exercises You are Doing Wrong

1.Triceps Dip on a Bench :

Your triceps make up more of your arms than your biceps do, but most men pay their triceps less attention. At most, they may head to an empty bench and knock out a few triceps dips at the end of their workout. Unfortunately, that's one of the worst moves you can do to build fuller, stronger arms. The exercise puts your shoulder joints in an precarious position, overloading the small muscles of the rotator cuff. And if you harm your rotator cuff, it'll be painful to lift your arm above your shoulder, making even the most miniscule tasks—like washing your hair, snaffle the milk from the fridge, hanging up your coat—hard and bunglesome.

 

2.Mountain Climber :  

 The mountain climber is a constancy exercise that trains your entire core, including your abdominal, lower-back, and hip muscles. But most bootcamp instructors treat the mountain climber as a conditioning drill, directing their clients to zig ziag out reps as fast as possible. I hate to break it to you, but only exceptional athletes can do that while maintaining perfect form. For the average gym goer, a fast pace usually leads to sloppy form, including piked hips and rounded lower backs. These mistakes can compress your spinal discs and increase your risk of back injury.

  

3.Prisoner Squatt : 

 If you have zero equipment, you can't work the muscles in your back. But the prisoner squat is a simple way to make a lower-body move work double duty as a back-building exercise. Instead of holding your arms out in front of your body, place your fingers on the back of your head (as if you had just been arrested). I witness most guys using"lazy hands," however. After only one or two reps, their cubitus creep toward their face and their hands cover their ears. When this happens, you can forget about working your back.

 
















4.Pushup

Quit doing pushups the same way you were taught as a youngster (think: flare cubitus). That version will eventually cause immense pain in your shoulder joint and rotator cuff. Refer back to the triceps dip on a bench for the many reasons you don't want to injure your rotator cuff.

5.Box Jumps 

Box jumps suddenly saw a surge in popularity with the advent of CrossFit. Nowadays, men pound out rep after rep during their workouts. While the plyometric exercise improves your verve a good chance to join Dan Marino and Kobe Bryant in the torn Achiltical jump and lower-body power, it can also lead to injury when not done properly. When you jump straight up off the floor, you typically land with hips pushed back and your weight behind your heels. But when you jump backward off a box, you tend to land with your weight forward for balance. The problem: This stretches your Achilles tendon. Do this over and over again, and you hales hall of fame.