20 Gym Mistakes Most People Make Every Day

20 Gym Mistakes Most People Make Every Day


Attention all gym-rats! Hey, even if it’s not your first time at the
gym, you might still make some common exercise mistakes that can run from innocent-enough
mishaps, ones that’ll make all your effort go down the drain, to more dangerous blunders
that can seriously harm your body. So check it out. 1. If you keep your elbows too close to each
other while doing chest presses, you shift the tension from your chest to the front of
your shoulders and triceps. No wonder your chest doesn’t feel any different
even after a long workout! 2. Avoid running on the treadmill while holding
onto the handrails: it’s not only ineffective, but it also messes up your posture! If you have problems with letting go of the
rails, it may mean that your speed is too high. Take it down a few notches and work your way
up at a safe pace! 3. It’s also a bad idea to go above the 8% incline
on the treadmill. Yes, it does make running harder, but at the
same time, it puts unnecessary strain on your ankles, back, and hips. 4. When doing cable tricep extensions, some people
don’t lock their elbows. That’s why their lats get engaged, and the
exercise ends up being not so effective for the triceps. Another mistake you should steer clear of
is keeping your body upright. This way, you don’t get a full range of motion! Try bending a bit forward – it’ll help target
your biceps. 5. Using an exercise bike has some tricky points
as well, and the main one is bad positioning. If the pedals are adjusted in the wrong way,
it can cause thigh, knee, or hip strain. When the pedals are at their lowest points,
your leg should be stretched and have a very slight bend in the knee. Improper handlebar placement can also give
you lower back pain. Keep the handlebar a bit lower than the saddle
so that your arms are extended when you’re holding onto it. 6. If you notice that your knee touches the ground
every time you do a lunge, something has definitely gone wrong. It’s ok if it happens once or twice, but otherwise,
it’ll take all the tension off your legs, and all your effort will be wasted. In the worst case, you can hurt your knee! 7. Doing static stretching (that’s when you’re
holding a challenging position for about 30 seconds) before a workout will get you nowhere. This exercise slows down your heart rate and
reduces muscle soreness. Static stretching is perfect for AFTER the
workout. As for a pre-training warm-up, do some dynamic
stretching, like forward lunges. 8. The worst things to do during pull-ups are
swinging your body to try and gain momentum, letting your body flail around by not bracing
your legs and core, and limiting your range of motion. It happens when you don’t pull yourself high
enough and don’t dip your body low enough. These mistakes make all your effort ineffective. 9. The most common mistake with skull-crushers,
is doing skull-crushers – nah! It’s swinging the bar up behind the head. Your elbows and shoulders shouldn’t move,
and the bar should stop right above your forehead, hence the name of the exercise. If you’re swinging your shoulders or spreading
your elbows, it takes the work off the triceps, defeating the whole purpose. And don’t curve your back too much – it
should remain in its neutral position. 10. If you do some rowing, avoid putting all the
pressure on your arms. It’ll result in too much stress put on your
upper body, which is likely to cause shoulder and back injuries. Keep in mind that more than half of your power
is supposed to come from pushing against the foot panel with your legs. The rest should be divided between your arms
and core. 11. If you go too low while doing dips on parallel
bars, you put too much pressure on your shoulders, and it can lead to muscle damage. Try not to go lower than when your upper arms
are parallel to the ground. And lean a bit forward so that your chest
is further out than your hips. 12. If you swing back too much while doing lateral
pulldowns, you’re at risk of getting a back injury. Make sure you stand under the bar – this
will make it almost impossible for you to swing. And don’t pull the bar too low – it turns
the exercise into an ineffective waste of time. Instead, bring the bar down so that it touches
your upper chest or just your chin. And one more thing: don’t keep your elbows
too close to each other. 13. When you’re doing cable flyes, don’t bring
your arms too far back. It can lead to a shoulder injury. You also shouldn’t keep your elbows locked
while doing this exercise. Otherwise, you’ll put all the stress on your
elbows and almost none on your chest muscles. 14. It may sound ridiculous and kinda obvious,
but some gym-goers seriously injure themselves when they jump off the treadmill while it’s
still in motion. Wait until it comes to a complete stop, and
only then step down on solid ground. Then you can fall over. By the way, have you ever witnessed any funny
situations at the gym? Share them in the comments below! But I’ve got more tips, so let’s keep
it rolling! 15. One of the worst mistakes you can make while
doing squats is caving your knees in. It robs the whole exercise of its effectiveness
and doesn’t let you gain muscles. But what’s worse, it can lead to a bad knee
injury. Try your best to keep your hips, ankles, and
knees immobile, and make sure your legs are parallel to each other. 16. Lifting weights is the very exercise you should
be extremely careful with because if you do even the tiniest move incorrectly, you can
have big problems with your back. For example, too many gym-goers bend their
spines while doing bent-over barbell rows. During this exercise, you have to keep your
back flat and your shoulders moved a bit back and down. 17. Lunges are a perfect and simple way to train
your glutes and quads. And still, a lot of beginners (and not only
them) regularly let their front knee cave in or bend their upper body forward, shifting
their weight onto that forward foot. In the long run, such a technique can lead
to a leg injury. The main thing about this exercise is holding
your back straight and keeping your balance. Also, make sure your “lunging” step isn’t
too small. If you put your feet too close together, they’ll
form a triangle, and what you need is a square. 18. At first sight, sit-ups seem like a simple
exercise. But doing them incorrectly can lead to serious
problems with your back and neck. Never push your head forward with too much
strength, especially with your hands. Try not to round your lower back. Do your best to go slowly, otherwise, you’re
likely to just rock back and forth. If you make these mistakes once, they won’t
do too much harm. But repeating them regularly will cause permanent
damage. 19. Whatever exercise you do, avoid putting too
much pressure on your shoulders. They can withstand a lot of stress and have
a wide range of motion, but they’re not immune to strain and serious injuries. 20. And finally, never ever ignore an injury – that’s
the worst thing you can do to your body. I know how hard it can be to make yourself
skip a workout once you’ve established a training routine. But paying no attention to pain will land
you in an ocean of troubles. You see, if you don’t treat your injury, you’ll
end up with the same problem again, but next time, it will be way more serious! Kudos to you for having the motivation and
discipline to work out, but be safe out there! And if you learned something new today, then
give the video a like and share it with a friend! Here are some other videos I think you’ll
enjoy. Just click to the left or right, and stay
on the Bright Side of life!

100 thoughts on “20 Gym Mistakes Most People Make Every Day

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  3. Keeping my back straight is one of the hardest things. Even when sitting down. Besides that.. I guess my pops trained me the proper way to work out

  4. Hey!!!!
    Like
    ….
    Who don't even go to the gym and still have perfect bodyπŸ˜‰
    !!!!!!
    Yeahhh!!! We r the people who don't need gym at allπŸ₯°

  5. Me, the innocent person who got mad because she can never be first….well that's fine I don't get mad that was just a joke

  6. In Skull crusher if you move your elbow backward triceps long head streches more and this make triceps work more. If you did it you know but if you didnt sont talk about it.

  7. AAAAAAAAA! DWL!!! AAAA!!!!!
    NO SA !!!! AAAA!!! DWL!!!
    STOP THE TREAD TREADMILL STEP OFF THEN YOU CAN FALL!!!!! AAAAA!!!
    AAAAA!!!

    I WANT TO TRY IT!!!!!! DWL!!!!!! FUNNY!!!!! AAAAA!!!πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

    com on .. talk back to me..
    funny true????

  8. Bro I remember the first time I did deadlifts
    I did 10 in a row with 85 kgs
    And the funny thing was that I picked up the barbell and as I stand straight I drop the weights I did it ten times , almost broke ceiling and have to pay 500 bucksπŸ˜‚πŸ˜‚ and when it was all over I looked at my instructor and said look I can lift more than my body weight 🀣🀣

  9. One lazy dude tried to juggle with some weights, well, letβ€˜s say it didnβ€˜t end well for his feet! πŸ˜…

  10. I have another way that some people do wrong they don`t slow down the speed on the treadmill and be on it for a bit before getting off of it

  11. Last year during the summer, my friend took me to a gym for the first time. He had me run on a treadmill while lifting dumbbells. At first I didn’t mind but I was getting tired quickly. He told me how to turn it off before I got on it but I had forgotten. So I tried to jump off. I took one foot of the treadmill and next thing I knew, I fell on the floor. Luckily I wasn’t hurt and I had no injuries. And since then I never tried jumping off a treadmill again

  12. Never Ignore an injury part caught me.
    Few months back i had a minor accident and injured my leg. I ignored it kept on working out and just after a week my legs couldn't move. I'm off gym from 3 months now. Recovered. Planning to start again next month.

  13. 1:23 yeah but you should also lock your arm on the side, the half part of your arm where your bicep and triceps are located shouldn’t move like what that animation shows but only you other half the forearms should go up and down and fully extend them down and up to not do half sets

  14. What about people hunched over holding up their bodyweight at the forearm on the stair climber moving at a snails pace

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