AVOID THESE BODYWEIGHT EXERCISES TO PREVENT INJURY...

#1 - Triceps dips with your hands behind you on a bench:

terrible for your shoulder joint and rotator cuff muscles

#2 - Jumping exercises on concrete OR if you are overweight OR beginner:

these will kill your knees.

#3 - Running on asphalt if you are overweight or beginner:

here again, you can injure your knees. believe me, it's not a joke. it happened to me. i wasn't overweight, just a beginner. couldn't walk for more than a month and it took me 1 year to rehabilitate. if you are overweight or a beginner and want to run, do it on the beach.

#4 - Sit-ups, crunches & V-sits done in the wrong way - 

these will cause you back problems. The majority of people doesn't have abs not only because their diet is unhealthy, but also because they perform the ab routine in a completely wrong way. When you do crunches or reverse crunches, your lower back MUST stay on the floor. If you have a slight hyperlordosis (curved lower back), you have to bend your knees or even raise the feet from the floor.

If you already do crunches and reverse crunches, there's no reasons to do sit-ups or V-sits. These train your abs only partially (in the first 15-20° angle, so "crunch"). You may have noticed that your back or thigh hurt. This is because you are working on the iliopsoas, not the abs!

#5 - Push-ups with your elbows flared out wide:

this kind of push-ups causes you great grief in your shoulder joint and rotator cuff, just like the classic barbell bench press.

#6 - High repetition box jumps where you jump back off the box with each rep:

your achilles will snap one of these days, and that's easily one of the WORST injuries you can suffer.

#7 - Mountain Climbers with a rounded low-back:

this will hurt your back just as quickly as sit-ups or crunches. Your body must stay in line with the legs. Butt down, please! 

#8 - Prisoner squats with "lazy" hands:

in order to get the best result from this exercise, you must keep your fingers interlaced behind your head, your elbows must stay back and your shoulder blades must squeeze together. This exercise also allows you to work your upper back without equipment.

#9 - Ugly Lunges:

I hate it when I see people doing ugly lunges. Some people don't have the right balance and that's ok. If you are one of them, switch to squats or walking lunges. But please, no knee over your toe! This not only ugly to see, but also dangerous for your knees.

When working out, safety comes first. Not only beginners, but intermediate and advanced trainers should spend more time working on the execution of the movement. I must say that 95% of the people in the gym perform the exercises in the wrong way and use much heavier weights than they should. If you execute the exercise perfectly and respect the TUT (time under tension), you can work your muscles perfectly with lower poundage . Next time you go to the gym, leave the ego at home and try performing your usual routine by focusing on the execution. You'll be surprised to notice that you will not only have to lower the poundage, but you'll also be sore the next day!

#bodyweight #training #weightlifitng #bodybuilding #preventinjury

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