Exercising is important for the body as well as the mind.
In addition to weight loss, exercise also helps boost energy, mood and maintain a healthy sleep cycle that promotes overall wellbeing -mental as well as physical.
Gym enthusiasts or even beginners engage in weight lifting exercises that benefit the muscles and the body as a whole.
However, there are certain exercises that are extremely popular but can actually lead to damage.
The adverse effects of these exercises are not experienced immediately but occur in the long run and are experienced later in life.
Due to this, it becomes even more important to know about them and take all corrective measures possible in order to minimize damage, especially if you are a beginner at the gym.
Here are five exercises which you may actually love doing but are actually harming you.
1. Cross fit pull ups
These pull ups are a part of cross-fit training and require sudden, insane amounts of energy to lift oneself above the bar. Even though they may seem like a very good exercise for the muscles of arms, experts have warned against the adverse effects that these pull ups might have on the body. There are greater risks of injury in performing this exercise and it is therefore advisable to stick to the regular pull ups.
2. Behind the head lat pull down
This exercise has been popularized by the great bodybuilding legend, Arnold Schwarzenegger. Even though he is renowned for his training habits and patterns, it is important to listen to what experts tell us. Pulling weight behind the neck can prove to be damaging for the shoulders and spine, and it is therefore recommended to pull the weight towards the chest.
3. Smith machine squats
If you’re new to the gym, you’d find yourself on the smith machine so that you are well protected even if you drop the weight by accident. This, however, is not the case. A Smith machine in fact puts excessive stress on your knees because of the restrictions that are placed on movement. In addition to this, smith machine squats are not very effective in building the leg muscles. It is therefore advisable to try out an alternate way like doing barbell squats in the squat rack so that your muscles are worked properly.
4. Leg extension machine
The exercise works up the quad muscles really well, but it is important to note how the knees are put under extreme stress while performing this exercise. When a lot of weight is stacked up in the machine, the knees are under immense stress and this can lead to damage in the long run. If you wish to work your quad muscles, there are other exercises that you can perform which don’t have any negative effects.
5. Crunches
Great for building core strength and the abdomen region, crunches put a considerable amount of strain on the back. This can lead to damage and core workouts can easily be done through mountain climbers or holding a plank.
