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When you goof up your form

Common exercises done with incorrect form can cause more damage than you anticipate, cautions Protima Tiwary.

You’ve decided to get into shape, you are all set to hit the gym, you’ve got your workout gear in place, and you’re all charged up to sweat it out. Great job! Take a pause and congratulate yourself, because it takes a lot of willpower and determination to get started too!

Now that you’re here, we’re sure you’ll be expecting results. It takes time, a lot of hard work, a great diet, and most importantly, the right form, to see the strength in your body grow. If your form is wrong, not only will you struggle to see results, but also increase your chances of injury! While you might have trainers and coaches around you to correct your form, there will be times when you might be alone. Luckily for you, there is a way of checking if you’re doing an exercise right.

Here is a list of some of the most common exercises that people get wrong (even after years of training!) Minimise your chances of injury and maximise results with these form checks:

Planks

Mistake – Dipping hips. The dip in your back is what causes your lower back muscles to hurt.

Correction – Lie down horizontally, then lift your body off the mat in a straight line. Squeeze your glutes, and lift your hips so that your head, hips and heels are all in the same line.

Push Ups

Mistake– Flaring elbows too far away from the body (this causes shoulder injury in the long run), not going down fully, bending the hips up and down instead of the body, forehead touching the ground before the chest,

Correction– Plant your feet together, with your palms almost as wide as your shoulder width. When you push yourself up, only your palms and feet should be touching the floor. Make sure you’re coming up straight. Go down slowly, making your chest reach the floor first.

Bent Over Rows

Mistake– rounding your back, curling your wrists as you pull back the weight, moving your hips (excessively)

Correction– Stand with your feet as wide apart as your shoulders, bend at the knees and bend forward from your hips (like a hinge movement done with knees bent) You will now be at an angle of 45° to the ground. The bar should be below your knees, and your back and neck should be straight. Pull the bar into your lower chest, with the elbows moving into your body, pointing upward.

Overhead Press

Mistake–  gripping the bar wide, not contracting the core, doing a fast up and down movement.

Correction–  Maintain a shoulder grip at the bar, contract your core (and glutes) to maintain a neutral spine, and push your chest out a little. Your elbows should be pointing to the ground (not to the back) When you lift the bar up, move your head slight back while maintain the straight upper body form. Once on top of your head, bring it down slowly till your chest with your elbows pointing straight down.

Hanging Leg Raises

Mistake– swinging of the legs, swinging of the body, lifting legs only halfway.

Correction– Hold on to the bar, and make sure your body isn’t moving. After stabilising yourself, lift your legs as high as you can (keep the legs straight) If you are just starting out, bend your legs and try getting your knees as close to your chest as possible. If you have  a strong core and grip and wish to increase the difficulty level, try touching your toes to the bar that you’re holding (without bending your leg of course)

Bicep Curl

Mistake– swinging the upper body while doing the curls, curling the wrists too, not bringing the weight down fully.

Correction– Focus on using only the biceps. Stand (or sit) straight, place our arms at your side and lock the elbows into your body. Now slowly pull the weight up, and lower it without moving your elbow out of it’s position. In order to keep the forearm out of this movement, leave your wrists a little loose. When you lower the weight, make sure your arm is fully extended.

These exercises are the most common ones that almost everyone does while training, and more often than not the correct form is ignored. The injuries might develop after a long time of doing the exercise in an incorrect form, but why wait for an injury when you can prevent it and learn slowly? Progress is slow, you need to be patient, and if you’ve been working hard and using the correct form, the results are bound to show.

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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Training Comments (1) |

Want To Run Better? Work On Your Core!

Are you a runner who’s looking to get better at the next race?  The Protima Tiwary has a few fitness tips on how you can work your core.

What if we told you that all the strength in your legs would build up if you concentrated on building a strong core? That is right! A strong core will help you run better and faster because it will improve your posture and speed. The core sets a solid foundation for the strength of your entire body. So if you want to ace that next run, it’s time to start working on the core!

A huge misconception is that doing crunches is the only way to build the core. Before we begin, let understand what “core” stands for.

The “abs” consist of the rectus abdominis, obliques and transverse abdominis.

  • Rectus abdominis : starts at the pelvis and ends at the lower chest.
  • Obliques: these run down the sides of the stomach diagonally.
  • Transverse abdominis is an internal muscle (gets activated when you suck your stomach in)

When you run, all three muscles work together to provide strength to your legs.
Noted below are a few exercises that will work your core, and come highly recommended by trainers and coaches around the world.

1. Plank
Planking builds isometric strength and sculpts your core. It is also one of the most convenient exercises to do! All you need is an empty patch, and be it at work, home or the gym, a 1 minute plank is enough to get those core muscles activated. Include planks in your routine daily. To increase the effectiveness, place your legs on a higher surface (like a bedside stool or the stairs) and then plank on your elbows. Another variation would be to do a side plank.

2. Lying down bicycle
This too could be done at home or at the gym, depending upon your convenience. Lie down on your back, hold your legs 3-4 inches off the ground, and start cycling in the air. Make sure your legs don’t touch the floor. You can use your hand to support your lower back so that your legs stay in the air.
Doing this daily comes highly recommended.

3. Bridge 
Another convenient exercise, this helps build strength in your lower back as well as your core. Lie down with your feet flat on the floor, and lift your hips so that they are in a straight line with your shoulders and knees. Hold this for 10 counts. Make sure your hips don’t dip. Include 5-6 reps of this in your this daily.

4. Lateral leg raises
Lie down on your side, and lift your leg to around 45 degrees. Make sure this is a controlled movement. Do 30-40 reps per side. This exercise not only works on your core, but also the calves, hamstrings and glutes!

5. Modified bird dog
Get down on all fours. Lift your right arm so that it is parallel to the ground. At the same time lift your left leg so that your thigh is now parallel to the ground. Your knees should be at 90 degrees. This will activate your glute muscles too. Hold for 10 counts, then switch sides.

The best part about these exercises is that they can be done anywhere, and not necessarily at the gym. Include these basic exercises to your daily routine, and you will see how your performance improves.

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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Motivation Comments (2) |

Lace up to Lose Weight

Running is a great form of exercise if you are looking to lose weight. Nandini Reddy talks about how  you can run right to achieve your weight loss goals. 

Every time a new diet or exercise comes on, you are probably ready to try it, if it promises that it would knock off the pounds. But aside from the age old sage advice of ‘eat healthy and exercise’ sometimes it is difficult to find a programme that shows consistent results. Running in that sense is a great form of exercise that shows significant results in weight loss if done right.

Be Consistent

Running is hard in the beginning. It gives you sore muscles and you probably can’t even run a full kilometre without losing your breath but if you keep at it, it pays off. Look at a long term approach and plan your running schedule for the next 8 weeks and you will definitely see an improvement in all aspects.

Find a Programme 

If you are unable to come up with a running programme yourself then either find a running club or an app like Nike Running to help you formulate a running programme that suits your current fitness levels. Start with a run/walk programme and then you can slowly graduate to slow continuous jogs and then to full -fledged running.

Increase mobility

You need to strengthen your muscles so that you become a stronger runner. Body weight exercises like squats, push-ups and lunges are a great way to start strengthening your muscles. These will help increase your mobility and also reduce instances of soreness.

Interval Training

Fast running is an excellent tool for weight loss. Sprints will get your heart rate up and will burn more energy and uphill sprints are even more effective. This sort of interval training helps in higher weight loss. You can start with 30 second intervals of sprints and brisk walks. Then graduate to sprints and jogs.

Runner’s High

If you are trying a new exercise programme then it is important that you enjoy it. Running comes with an inherent advantage of feeling exhilarated after you finish your planned run. Running is known to release ‘happy hormones’ that stay with you through the day.

Any form of exercise is good exercise, but when you want to lose weight then its very hard to beat the results that running gives you.

 

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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