It’s important to observe the right form when working out to avoid injuries and maximize the full benefits of a certain exercise. And exercises with very complicated moves tend to require experience and a certain level of fitness to execute properly. One wrong move could lead to broken bones, torn ligaments, and sprain. But don’t fret, we are here to help! In today’s post, we are listing down tips and tricks to help you achieve the right form when exercising:
The bicep curl is a staple in most fitness routines because it’s the best move to achieve defined, powerful biceps! But there’s more to this move than lifting weight using the arms.
One thing to remember before performing a bicep curl is to use the appropriate weight. If you keep hunching your shoulders to lift the weight, it’s way too heavy. To perform a bicep curl properly, you have to lift the weight without straining the shoulders. Your head and spine should remain aligned as you lift the weight. Essentially, you have to let your biceps do all the work for you, not the shoulders or the spine! You have to move the weight without moving the elbows or shoulders.
Leg press is an excellent way to tone and strengthens the leg muscles. Do this regularly to increase muscle mass and achieve definition. To perform a leg press correctly, you have to keep the spine neutral. If you don’t, you could be stressing the back muscles. Your back should remain pressed against the back support while pressing the legs to push the weight. The curve of the spine should be maintained throughout the duration of the press. Also, keep the neck muscles relaxed but keep the head steady against the head rest. If you are unable to keep your neck from tightening and hunching, you are pressing too much weight. Adjust accordingly.
Lunges are perfect for keeping the butt tight, shapely and toned. It’s a simple move that beginners can perfect within seconds. But to maximize its effectiveness, you have to mind your form. Keep your spine straight as you perform a lunge. If you don’t, your weight is shifted to the knees and back, causing muscle pain. Do not lean forward when lunging and keep the toes pointed outward.
Squats are similar to lunges. This is a great workout to tighten the glutes, tone the hamstrings and keep the quads nice and tight. To perform a squat, keep the spine as straight as possible. Do not lean forward or you will strain your knees and spine. Keep an athletic stance with the knees slightly bended. This will shift your weight to the glutes, quads, and hamstrings. Lower yourself down until the knees are at a 90-degree angle but keep the spine straight.
Contrary to popular notion, abdominal crunch is not hard on the spine. Only when you perform this workout incorrectly does it affect the spine. The key is to letting your abdominal muscle pull you up, not the back muscle. You want to contract the abdominal muscle, lift yourself up a few inches off the floor then go back to the starting position. Never lift yourself up all the way to the bended knees. This will cause neck and spine stress!