Physical activity is the key to good health. However, professional instructors often warn that some exercises can cause significant harm to health, especially if you violate the technique of their implementation.
Today we suggest exploring Top 5 healthiest sports exercises. In the presence of problems with joints and ligaments, as well as in the absence of experience, it is advisable to choose a safer alternative for them.
5. Low squats
Squats are really effective exercises for the buttocks at home. However, by bending the knees at an angle that is sharper than 90 degrees, we put joints at risk. Professionals argue that getting squeezed meniscus and circulatory disorders during squats is as easy as shelling pears. Therefore, you must perform the squats following the rules: the pelvis should remain above the knee, the exercise should be done slowly, and the legs should be kept parallel.
4. Leg extension on the simulator
This popular exercise is aimed at the development of quadriceps (the muscles of the front of the thigh), however, such movements are absolutely unnatural for a person, because when walking the legs move completely differently. Flexing the legs from a sitting position with weight, we risk overloading the tendons and ligaments surrounding the patella. A safer and no less effective option may be to perform shallow squats on one leg.
3. Deadlift
When performing the exercise, the dumbbells or the bar are held in the center in a standing position, while the arms are close to each other. Lifting weight to the chin, we risk getting a pinched nerve in the shoulder area. An alternative would be to perform traction, bending forward 90 degrees. The weight is held by hands spread slightly wider than the shoulders, and then raised until the shoulders and elbows are on the same line.
2. Hip abduction on the simulator
A popular but dangerous sporting exercise to strengthen the gluteal muscles can result in trauma to the back or hip joint, especially in women. It is imperative not to put a lot of weight on the simulator. A reasonable alternative to dangerous exercise can be lunges with an expander attached to the ankles.
1. "Butterfly" (mixing hands on the simulator)
This exercise is performed by few, observing the correct technique. During training, the shoulder joint experiences excessive stress, which can turn into regular pain over time. In addition, pumping the middle of the chest with the butterfly is very difficult. Professionals recommend replacing this hazardous exercise for breeding dumbbells in a prone position. It is important that the weight is always adequate to the level of physical fitness.
