Starting your fitness journey can be overwhelming, especially when it comes to performing exercises with the right form. Proper form is critical in achieving your fitness goals and avoiding injuries. Unfortunately, many people struggle with executing exercises with perfect form. In this blog post, we’ll delve into common mistakes people make during training and how to avoid them.
Squats are essential exercises targeting various muscles, including the glutes, quads, and hamstrings. However, many people make the mistake of rounding their back or lifting their heels during squats. These mistakes put a lot of strain on your lower back and knees. To avoid these form mistakes, stand with your feet shoulder-width apart and your toes pointed slightly outwards. As you squat down, engage your glutes, lift your chest, and ensure your knees track over your toes. Focus on maintaining a neutral spine and ensure your heels remain in contact with the ground.
Deadlifts help strengthen the entire back, hamstrings, and glutes. However, many people round their backs when performing deadlifts, which can lead to spinal injuries. To avoid this, stand with your feet shoulder-width apart and your toes pointed forward. As you begin the hinge, push your hips back while keeping your shoulders back and your chest lifted. Ensure your back remains straight throughout the movement and your neck is neutral. Engage your core muscles and drive through your heels, avoiding lifting with your back muscles.
Although push-ups are an excellent exercise to develop upper body strength, it is common for individuals to permit their hips to droop, which can result in a weakened core and discomfort in the lower back. Additionally, improper hand placement, either too far apart or too close, can lead to shoulder injuries. To prevent these issues, begin by assuming a plank position with your hands at shoulder-width apart and keeping your body straight. Engage your core muscles and ensure your hips are level with your back. While lowering your body, ensure your elbows remain near your sides and maintain a straight line throughout the movement.
Lunges target the quadriceps, hamstrings, and glutes. However, many people make the mistake of leaning too far forward, leading to poor balance and knee injuries. To avoid this, ensure your torso is upright, and your knee is over your ankle when performing a lunge. Keep your core engaged and focus on keeping the movement smooth and controlled throughout.
Planks are an excellent way to build your core muscles. Nonetheless, several individuals tend to either let their hips droop or lift them too high while performing the exercise. To get the most out of planks, place your forearms and toes on the ground to assume the plank position. Your elbows should be right below your shoulders, and you must engage your core muscles to keep your body straight. Refrain from sticking your hips out or contracting your glutes during the exercise.
Performing exercises with the right form is critical for achieving your fitness goals and avoiding injuries. By following the tips outlined above, you can ensure that you are executing exercises with proper form and maximizing your results. Remember to start with lighter weights as you perfect your form and gradually increase your weights as you gain confidence. Don’t be afraid to seek guidance from a fitness professional if you’re uncertain about the right form to use when performing certain exercises. You can avoid common exercise form mistakes and achieve your fitness goals with practice and consistency.