Big Hi to all the Reader, how are you all, hope all are well with a new Blog I’m here in front of you once again and today's Blog,I will tell you 4 such important exercises that we all do but many people perform these exercises incorrectly I will tell you what mistakes people do in general And how to perform the exercises properly Let's Start our Blog the First exercise I have to choose is the lat pull down My reason for doing this is that this is a common exercise everyone does And many people perform wrongly so the most common mistake is that
Whenever people pull the bar, they bend too much which should not be done So basically you have to sit straight, chest lift, core tight, lower back inside And from this you have to pull the bar Can bend slightly but you don't have to bend too much so try to sit up straight Second is that people put a lot of weight in the process of doing ego lifting and cannot perform full-motion many people When pulling the bar
They bring the bar to Chin only due to which they are unable to connect to the muscle. So you have to pull the bar full range of motion as close to the chest as you can Squeeze Back, breathe out and leave slowly The third mistake is that people leave the bar With a jerk, don't do it then you have to leave the bar slowly And fourth is people leave the bar and lift the shoulders too much which should not be done, So your shoulders will be
Retracted Pull the bar full range of motion Do not bend too much, Squeeze the Muscle make connect, Breathe out and leave slowly.
The second exercise that most people do is back dips We do this exercise for triceps muscle I have seen most people that whenever they do back dips So they bring their back too far ahead Which causes unnecessary strain in your shoulder So whenever you do back dips then your back which is going down and coming up
Should stay close to the bench, the means should remain close. then the second thing is people don't do again full range of motion so they just come down a little bit and up a little, This is also the wrong way so you have to go all the way down And with this you have to do the full range of motion by pushing your triceps muscles till the time your elbows don't straighten your triceps don't squeeze And here you have to breathe out As I’m telling everyone mistakes about your exercises and how to perform them properly Along with that, I would like to give another advice to all that is that Just like you take care of your body
Third exercise, What most people do wrong in the gym is mid rowing Like the first mistake is that people keep the knees straight while doing the exercise, in this way, don't do it You have to bend both knees whenever you sit After that second mistake While performing the exercise whenever they pulls the handle
They bend towards the back a lot And while realizing they bend in the front side more, don't do this. So you have to perform the exercise by sitting straight After that I have seen many people that they in their back make arch like this, that is very bad posture don't do this so what do you have to lift the chest Retract shoulder and then perform exercise last mistake which is again ego problem people take too much weight
Because of which they are unable to perform the full range of motion exercise while pulling the handle gets their repetitions there only due to excess weight so don't do it Do the exercise full range of motion means to bring as close to the ABS as possible Squeeze, hold the back for 1 second then release slowly And you can't leave even with a jerk I will show you by doing 2-3 reps correctly pull, full range of motion, squeeze your upper back and release it slowly .
fourth exercise we will do lunges Which I have seen many people performing wrongly One of the common mistakes that people make is that whenever they do lunges
They keep both the legs in a straight line Means as you can see on this I have put my heel in front of my paw Which should not be done, it will also cause problems in balancing yourself so what to do you have to stand up straight between both of your legs make the hip-width distance And in the same line you have to move the pair Same Line Means This You will have to make this distance in between of both the legs And with this you
Will sit comfortably, lunge like this, and will come back The second mistake that people do is that whenever they take a step forward they take a very small step. Due to which the knee which while going down, goes beyond the claw. Which is a wrong movement then what should you do? That you have to move forward a nice step and sit in such a way that you’re next knee Do not go beyond the paw
And the back hip the back knee should come under his knee, In this way and in the very control way you will perform this exercise So I will show you by doing 2-3 reps properly down slowly and up In very control way this was our today's Blog, I hope you liked the Blog And I will keep making such informative Blogs will come in front of you But you promise me, in today's Blog you will not do whatever mistake I told you in the exercise And don't even let people around you make same mistakes .
Hello everyone. Welcome back to another Blog. and the topic for today's Blog is 'Top 6 Beginner's Workout Mistakes' which are Small mistakes you make while working out as a beginner. that you should be avoided if you want to achieve your goals. Also, these mistakes are not made up by me These are some common mistakes that I have seen
People making gyms around. And my advice to you is not to make these mistakes during your workout. Let's begin with our Blog. Let's start with the
beginners make during their workout which is that they don't perform the exercises with the full range of motion. The range of motion is completely ignored which should not be done because This leads to underdevelopment in the muscles. Let me explain this by demonstrating with a couple of exercises. The first exercise is for the shoulders.
Called dumble press. So that you can understand what I'm trying to explain. In most of the gyms, beginners only move this much. This is just half the range of motion. Whereas I want you all to do the full range of motion. Let me now show you another exercise with these dumbbells. which is called 'Dumbbell curl' In this exercise, most beginners and youngsters select very heavyweight because of which
They are unable to perform the full range. Now, this is half the range of motion and this is the full range of motion. in which you squeeze the muscle properly and stretch it completely. There are many benefits of doing a full range of motion as well first, your muscles will have proper development. Secondly, your joints will get stronger. Third, your mobility will increase.
And fourth, You will be less prone to injuries. Lastly, I would just like to say that you should not make these mistakes while working out. Now, let us talk about the
that most of the beginners make while working out. That is, no gripping strength. that means, anyone who works out in the gym, whether they do it with dumbbells, rods or
Hanging chin-ups, the most important thing is how strong your grip is. The stronger the grip more will be the number of repetitions you can perform. All the trainers who train the clients in the gym I would like to request you all not to hand them dumbbells to your clients yourself and once their set is complete, Do not put their dumbbells back because this is a loss for the person who is performing the exercise. That's because for performing the exercise
When you lift your dumbbell, keeping it anywhere you may want to like putting it on the floor to do the exercise, etc., and then putting it back on the rack yourself helps in improving the gripping strength to a great extent. You might not notice it instantly but subconsciously these little things help your muscles to grow and develop strength. I would like to give one more example here about what mistakes we do in 'Bench press' Now, If I want to perform the bench press I will remove the weight from the bar
And put it on the rack, and if I want to increase the weight, I will put it back on the bar again This is a very small activity but, one which makes a big difference because while removing weight my grip is strong and while putting it back the grip is still strong. So you must do this activity on your own rather than asking someone else or the trainer to do it for you.
Avoiding this small mistake will strengthen your grip, no matter whatever you may hold, and it will be beneficial for you every time you perform your workout. Let us now talk about the
that beginners generally make. That is, avoiding big lifts. Big lifts mean deadlift, bench press, and squat. I believe that beginners initially don't have a lot of strength. and they generally find a comfort zone in working on their biceps and triceps too much.
For legs, they might do leg extensions, etc. But let me tell you that three exercises which are Deadlift, bench press, and squat should never be missing from your workout. Perform these exercises at least once a week because these will help you in overall strength development. And it will be a good foundation for your strength training. Multiple joints and muscles are involved in these exercises which improves your overall strength and lung capacity. So if you include these exercises in your schedule it becomes a bit easier to perform the rest of the exercises.
My request to you all is that When you perform squats, deadlifts, and bench press, keep the posture correct. and choose your weight wisely to prevent unnecessary injury. But never avoid these exercises. The
is a bit funny. I have seen many people buying bananas on their way to the gym and entering the gym while eating them Sorry to say but bananas won't give you any energy. Because by the time it is digested your workout would be finished.
This is for all my beginner friends, Whenever you are coming to the gym for a workout, you need to pre-plan. It means that what you eat whether it is banana or oats or a pre-workout meal should be eaten at least one hour before the workout. So that it gets properly digested. Once it is digested, it will give you energy at the right time while you perform your exercise. It will help to increase the intensity of your workout and you can do your best while working out. So please,
If you want to eat bananas, eat them one hour before the workout. The
generally made by beginners is selecting the weight they cannot command. Yes! You tend to lift such heavyweight that your mind's connection with the muscle is lost So when you workout, please make sure you select the weight which you can control and the weights are not controlling you as it can cause injuries.
And it won't be beneficial as well. For instance, when I'm doing barbell curls, and I swing my body like this with a very heavyweight I will cause unnecessary strain on my joints Lift weights only on which you can have a command. Movement should be slow and controlled Squeeze, contract your muscle and release the weight slowly. Even if the weight is not very heavy, as long as it is contracting and expanding the muscle properly, your muscle is receiving proper training.
So strictly do not 'ego-lift'. If your friend is lifting 10-20kgs you don't need to lift the same weight as well. Always make sure that the selection of your weight should not affect your posture and All exercises should be performed in the correct posture only. Keep your posture right. Also, do not perform a very low number of repetitions At least 8-10 repetitions are necessary and the weight should be selected in accordance. Perform the exercises in a better way. The
is the lack of focus or you can call it 'lazy training'
I have seen many people in many gyms who have different goals Some want to lose weight. Some want to gain weight Some want to increase their strength. Some want to enhance their endurance. But to achieve all of these goals, The most important thing is the focus. After all, when you training for a purpose How can you be lazy? For example, after finishing their set, many girls and boys,
Check their texts, check out their Instagram posts, stories, etc All I'm trying to say is during your workout, whether it is 50 minutes or 10 minutes long nobody works out longer than that. In that duration, your focus should be, in the exercise, every repetition you perform has a purpose You should stay focused while your workouts. only then you will get the desired results for which you are investing your time. So avoid these mistakes.
So that you can achieve your goals quickly and effectively. This is all for today's blog in which I have shared some small mistakes made by beginners which should not be made. If you like this Blog, Do press the like button. Thank you so much. I will see you soon. Goodbye.