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조회 358회 작성일 24-10-18 13:55본문
When it comes to working out, proper form is key to maximizing results and preventing injuries. However, it’s easy to make mistakes without even realizing it, especially when performing common exercises. Incorrect form can lead to discomfort, muscle imbalances, or even long-term injuries, all of which can hinder your fitness progress. In this blog post, we’ll highlight 10 exercises you might be doing wrong and provide tips on how to correct your form for a safer and more effective workout.
1. Squats
The Mistake:
One of the most common errors in squatting is letting your knees cave inward or pushing them too far forward past your toes. Additionally, some people don’t squat deep enough, which limits the full range of motion and the effectiveness of the exercise.
How to Fix It:
Start by positioning your feet shoulder-width apart, toes slightly turned out. As you lower into the squat, engage your core and keep your back straight. Focus on pushing your hips back as if you’re sitting in a chair. Ensure your knees stay aligned with your toes and don’t push too far forward. To maximize results, aim to lower your hips until your thighs are parallel to the floor or deeper if your flexibility allows.
2. Plank
The Mistake:
A common mistake with planks is letting your hips sag or raising them too high, both of which reduce the effectiveness of the exercise and put unnecessary strain on your lower back.
How to Fix It:
To perform a plank correctly, start in a push-up position with your forearms on the ground and your elbows directly below your shoulders. Your body should form a straight line from your head to your heels. Keep your core tight, squeeze your glutes, and avoid letting your hips dip or lift. Maintain a neutral neck position by looking down at the floor.
3. Lunges
The Mistake:
Many people allow their front knee to extend beyond their toes when performing lunges, which can strain the knee joint. Another common mistake is failing to keep the back upright, leading to unnecessary pressure on the lower back.
How to Fix It:
To correct your form, start by standing tall with your feet hip-width apart. Step one foot forward and lower your body until both knees are at a 90-degree angle. Make sure your front knee stays above your ankle, not extending past your toes. Keep your torso upright and engage your core throughout the movement. Drive through the heel of your front foot to return to the starting position.
4. Push-Ups
The Mistake:
Push-ups are often done with poor form, such as allowing the elbows to flare out too wide, lowering only halfway, or letting the hips drop toward the floor.
How to Fix It:
To perform a proper push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line and your core engaged. As you lower yourself, ensure that your elbows are at a 45-degree angle to your body and your chest nearly touches the floor. Push back up, maintaining the straight line from your head to your heels.
5. Deadlifts
The Mistake:
The most common deadlift mistakes are rounding the back, using too much weight, and not engaging the glutes and hamstrings, which can lead to injury.
How to Fix It:
To avoid injury, begin by standing with your feet hip-width apart and the barbell close to your shins. Bend at the hips and knees, keeping your chest up and your back flat. Engage your core and drive through your heels as you lift the barbell, keeping it close to your body. At the top, fully extend your hips and squeeze your glutes, then lower the barbell in a controlled manner, keeping your back straight throughout the movement.
6. Overhead Press
The Mistake:
Many people arch their lower back excessively during the overhead press, which can lead to back pain and injuries. Another common error is failing to engage the core, leading to instability.
How to Fix It:
To perform a proper overhead press, stand with your feet shoulder-width apart and hold the barbell or dumbbells at shoulder level. Engage your core and glutes to stabilize your body. As you press the weight overhead, avoid overarching your lower back. Instead, focus on keeping your spine neutral and your core tight. Lower the weight back down slowly and repeat the movement.
7. Bent-Over Rows
The Mistake:
Incorrect form during bent-over rows often involves rounding the back or using momentum to lift the weight, which reduces the effectiveness of the exercise and can lead to injury.
How to Fix It:
To fix your form, start by standing with your feet hip-width apart, holding a barbell or dumbbells with your palms facing down. Hinge at your hips and bend your knees slightly, keeping your back straight and chest up. Pull the weights toward your torso, squeezing your shoulder blades together at the top of the movement. Avoid using momentum by controlling the weight as you lower it back down. Keep your core engaged throughout the exercise to protect your lower back.
8. Bicep Curls
The Mistake:
A common mistake with bicep curls is using too much weight, which leads to swinging your body to lift the dumbbells, reducing the isolation of the biceps.
How to Fix It:
To perform a proper bicep curl, choose a manageable weight that allows you to maintain control. Stand with your feet shoulder-width apart and hold the dumbbells with your palms facing forward. Keep your elbows close to your sides and avoid swinging your body. Curl the weights up while focusing on squeezing your biceps. Lower the weights slowly in a controlled manner, keeping tension on the biceps throughout the movement.
9. Lat Pulldown
The Mistake:
One of the most common mistakes with the lat pulldown is pulling the bar behind your neck, which can strain the shoulders and neck. Additionally, using momentum to jerk the bar down instead of engaging the lats reduces the effectiveness of the exercise.
How to Fix It:
To perform a lat pulldown correctly, sit at the machine with your knees secured under the pads. Grip the bar slightly wider than shoulder-width and pull it down in front of your chest, engaging your back muscles. Avoid leaning too far back or pulling the bar behind your neck. Focus on squeezing your shoulder blades together as you pull the bar down, and slowly return the bar to the starting position.
10. Leg Press
The Mistake:
The most common leg press mistake is placing the feet too low on the platform, which can put undue stress on the knees. Another error is locking out the knees at the top of the movement, increasing the risk of injury.
How to Fix It:
To fix your leg press form, position your feet shoulder-width apart and place them higher on the platform to engage the glutes and hamstrings more effectively. Keep your knees aligned with your toes and avoid letting them cave in. As you press the weight up, stop just before locking your knees and then lower the platform back down in a controlled manner. Maintain a steady tempo to maximize muscle engagement and minimize the risk of injury.
Conclusion
Proper form is crucial for getting the most out of your workouts and preventing injury. By correcting common mistakes in these 10 exercises, you can ensure that your body is functioning safely and effectively, helping you reach your fitness goals faster. If you’re unsure about your form, consider working with a personal trainer or recording yourself to spot any mistakes. Making small adjustments can make a big difference in your progress and long-term health, so take the time to master your technique and enjoy a safer, more productive workout.