5 EXCERCISES YOU'RE DOING WRONG

For some people, safety and form during a workout is a huge priority. For others, it's an afterthought. If you work out without the careful eyes of a trainer or instructor watching your every move, it can be difficult to know if you are exercising with proper form—even when you're really trying to. Learning how to move with correct alignment isn't just about looking good; it can mean the difference between muscle activation and joint strain—or even injury. Here are five exercises that are common—and may even seem simple—but are most often performed incorrectly by people of all fitness levels. (For detailed instructions on each move, continue reading below this graphic.)   #1: Plank   What You're Doing Wrong Placing your hands on the floor too far in front (or behind) of your shoulders Sinking into your arms (causing your shoulder blades to "wing" out across your upper back) Letting your hips sag and/or your abs relax Jutting your chin forward Fix Your Form: Line up your palms on the floor directly under your shoulders and brace your abs into your spine as you extend into plank. Press your arms into the floor and imagine you are lightly gripping the ground with your fingertips to engage your wrists. Your body should be in one straight line (diagonal with the floor) from your heels to your hips to your head. TIP: Imagine you are holding a grapefruit between your chin and your chest to help keep your neck neutral.   #2: Lunges What You're Doing Wrong  Stepping too wide (or narrow) with your feet (so that knees don't bent at 90 degrees) Shifting your weight and/or torso forward as you bend your knees Leaning back with your torso as you bend your knees (pushing your hips in front of your shoulders) Bending front knee past your toes Fix Your Form: Begin in a wide split stance (one foot in front of the other) with your bodyweight centered between your legs and your back heel lifted (not pictured). Bend both knees about 90 degrees and lower your body straight down, keeping your spine neutral (shoulders stacked over your hips) and back knee underneath your torso as it bends. #3: Crunches What You're Doing Wrong Pulling on your head as you crunch (using your arms to lift) Closing your elbows in toward the sides of your head Pushing with your leg, squeezing with your glutes Pressing your belly out as you lift your upper body off the floor Gazing at the ceiling Fix Your Form: Clasp your hands behind your head lightly and relax your head into your hands to keep your neck lengthened. Open your elbows wide to the sides and curl up over the top of your ribcage, looking forward with your eyes so that your chin comes slightly to your chest. Relax your legs and glutes and keep your pelvis parallel to the floor (envision trying to balance a wine glass on top of your belly as you crunch).   #4: Squats   What You're Doing Wrong Using a slouched, rounded posture (sinking the chest and tucking your tailbone under)   Bending your knees and lowering straight down with the hips (so that your knees extend past your toes and your hips stay underneath you)   Allowing knees and/or toes buckle (roll inward) Fix Your Form: Keep your back neutral (there should be a slight natural curve in your lower back), chest lifted. When you bend your knees, press your hips behind you (as if you were going to sit back into a chair), tracking your knees over (but not past) your toes, with your feet and knees pointed forward. #5: Push Ups What You're Doing Wrong Placing your hands on the floor too far in front of your shoulders Bringing palms too close together (for a traditional push up) Pushing hips up in the air Pressing chin forward and looking up as you lower, or (not pictured) letting your head drop down toward the floor as you lower Lowering further than you are able to with proper alignment of the body (as listed above). Fix Your Form: For a traditional push-up, try to line up the midline of your chest with your thumbs, keeping your hands under your body and wide enough that you can lower your chest straight down in between your hands. Keep your hips in line with your spine (similar to the plank, your torso should form a straight line from your shoulders to your hips to whatever point, knees or toes, is in contact with the floor). Look down to the floor with your eyes—not by bending your neck—to avoid neck strain, keeping neck in line with the spine at all times. Only lower down as far as you can with proper alignment. If you noticed that you're guilty of even a few of these form guidelines, don't beat yourself up over it. The key is to continue to improve and focus on that form. Proper form is essential to target the muscles you're trying to train while also avoiding injury. So enlist the help of a friend, use a mirror when you can, or consider getting help from a personal trainer for even more insight.

5 Ways Of Keeping Body Fit

I think there are 5 secrets of keeping body fit. Many people hoping to have fitness as an athlete. Having fitness as an athlete has turn to be possible. A sports nutrition expert, Karen Warren, who is also the author of the Best Nutrition Degrees reveals that there are 5 secrets of universal health tips to keep in mind a person to continue to maintain his fitness. This guideline also applies to those who want to get the most out of exercise:

1. Avoid artificial sweeteners

We know there are some foods or drinks that you should avoid such as a higher diet soda or a liquid containing artificial sweeteners. Why? Because the consumption ofartificially sweetened soda or excess will only trigger a rise in one’s body weight. If you plan to lose weight, avoid all forms of consumption of fluid containing artificial sweeteners.

2. Drink plenty of water

Pure water or we just call ‘water’ is the best liquid in this life. You should drink a glass of water every time you make a lot more physical activity. An athlete should often fill their bodies with oxygen because it is almost always involved in lots of physical activity. Drinking more water will help your body to receive oxygen and keeps your body hydrated.

3. Let your body rest

The other keeping body fit tips is letting the body rest. Some athletes usually involve themselves in excessive physical activity every day. The truth is you have to balance practice time each week and doing intense exercise three or four times each week. If you plan to practice marathon, be sure to take at least one day of rest in between the main training session. If you practice run as far as five or six miles in one day, you should limit yourself to do activities as walking or light jogging on the next day. Not push yourself to do strenuous exercise will only increase the risk of injury.

 4. Avoid excessive weight training

If you prefer to have a thin body as an athlete, you certainly should avoid liftingexcessive heavy loads. Lifting heavy weights will cause you to become stronger, and your muscles will build. If you are planning to build muscles, avoid to lift too heavy weight. If you still want to incorporate weight training into your workout routine, be sure to add a little weight training into your exercise regimen.

5. More often ran

A very simple and effective way of keeping body fit is running. An athletes who want to improve agility, speed and flexibility training should be run more often. Running is the easiest way a person can do to lose weight in a short time. Combined with ahealthy diet, running will help you achieve optimal weight. Do not forget to feed the body fluids immediately before and after the training session. Running will also cause you to sweat more than any other physical activity, so it is important to you always remember to drink water every ten or twenty minutes.

Physical Fitness

What is physical fitness? Why is it important? What are its components? W hat are the most effective ways to keep fit? How to get in shape? Get all the answers in the articles that follow. Stay fit,stay healthy

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