The pumps, planning exercises, and stomach exercises are among the most common physical activities that can be realized under house conditions. However, wrong technique can lower the effectiveness of exercise and cause strain on the back, neck, and shoulders.
According to instructions from the American Army Council ( The ACE, Harvard Medical School and the Maino Clinic, there are some common errors that need to be avoided during these exercises.
Pumps
One of the most frequent errors is the lowerness of hips or the excess lifting of buttocks, breaking the right line of the body. During the pumps, the body must remain upright, and the elbows must be held close to the body.
It is also recommended that movements be carried out in a controlled manner, keeping the body down sufficiently, and stretching its wings during the rise. Those with pain in their joints can use special pushers.
Plank leak
During the plan, the most common errors are lowering the abdomen to the floor and lifting the buttocks. To perform this exercise correctly, the body must stand on a straight line, with the elbows positioned under its shoulders.
Another important element is breathing. You shouldn’t hold your breath during exercise, nor can you carry on until you are fully tired. If the position begins to break up or pain appears on the lower back, the exercise should cease.
Inbred Exercise
During dental exercises, many people make the mistake of pulling their heads with their hands while raising themselves, causing strain on their necks.
To avoid this, the hands can be held cross – cross over the chest, while the movements must be slow and controlled. The focus should be on correct techniques, not just repetitions.
Harvard Medical School also warns that classic sit-up exercises can exert pressure on the lower back. For this reason, their combination of plank exercises is recommended, which activate several muscle groups of the trunk.
In conclusion, accurate techniques are more important than the number of repetitions. Exercise in a controlled manner helps to benefit results and avoid unnecessary strains.
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