Work out the right way!
Thought you were doing gym right? Think again
DESIGN BY EESHA AZAM
Take some time out to review the exercise routines that comprise your daily work out. Are you doing the tried and tested crunches? Good. What about the tricep bench dips? Even better!
But while it is indeed great that you are willing to beat the lethargy and work up a sweat, some of the exercises you are doing might actually be quite pointless. Yes, you read that right. Some of the most popular exercise movements which we so proudly indulge in have actually been credited worthless by fitness gurus. Read on to find out what these are and how you can replace them!
DON’T Crunches
According to research from San Diego University, California, traditional crunches are amongst the least effective exercises you can do. Whether you want to achieve six-pack abs or a thinner waist line, crunches require sit-ups that can actually create a strength imbalance in your core, causing back problems in the long run.
DO The Plank
This move may seem exhausting, but it works wonders. Research has proven that the plank activates more muscles than traditional crunches, reaping great results. And what’s more, it lowers the risk of any back problems. This is because it targets abdominal muscles and helps to build muscular endurance, sparing your spine in the process
DON’T Tricep Bench Dip
This move requires you to sit on one of two benches that have been placed parallel to one another. With your arms on the bench at the back and your feet on the bench in front, you must raise and lower yourself in a series of repetitions. Seems like a lot of work which should produce excellent effects, but that’s not the case. This exercise accomplishes very little compared to the time put in to arrange the benches and also adds unnecessary strain on your tricep muscles.
DO Regular Dips /Push-ups
Either of these exercises achieves way more than the exhausting tricep bench dips do. Hence, take your work out routine to the next level and focus on your arms and core muscles by doing regular dips or variants of push-ups.
DON’T Squat to 90 degrees
Squatting to 90 degrees with your thigh parallel to the floor is supposed to open your body up to a wider range of motion — at least in theory. But there are a lot of downsides to this exercise which effect different areas of your body, especially the thigh muscles. The issue arises because bending with your thighs exerts extra stress on your knees and at times, leads to knee injuries and surgeries.
DO Lunges
They may seem easy and even a bit silly, but lunges are the best overall workout for a large number of areas, including the hamstring, quads and gluteus muscles. By doing these, you can be sure to achieve your fitness goals without worrying about whether your knees can handle the added pressure of your body weight
Published in The Express Tribune, Ms T, May 3rd, 2015.
But while it is indeed great that you are willing to beat the lethargy and work up a sweat, some of the exercises you are doing might actually be quite pointless. Yes, you read that right. Some of the most popular exercise movements which we so proudly indulge in have actually been credited worthless by fitness gurus. Read on to find out what these are and how you can replace them!
DON’T Crunches
According to research from San Diego University, California, traditional crunches are amongst the least effective exercises you can do. Whether you want to achieve six-pack abs or a thinner waist line, crunches require sit-ups that can actually create a strength imbalance in your core, causing back problems in the long run.
DO The Plank
This move may seem exhausting, but it works wonders. Research has proven that the plank activates more muscles than traditional crunches, reaping great results. And what’s more, it lowers the risk of any back problems. This is because it targets abdominal muscles and helps to build muscular endurance, sparing your spine in the process
DON’T Tricep Bench Dip
This move requires you to sit on one of two benches that have been placed parallel to one another. With your arms on the bench at the back and your feet on the bench in front, you must raise and lower yourself in a series of repetitions. Seems like a lot of work which should produce excellent effects, but that’s not the case. This exercise accomplishes very little compared to the time put in to arrange the benches and also adds unnecessary strain on your tricep muscles.
DO Regular Dips /Push-ups
Either of these exercises achieves way more than the exhausting tricep bench dips do. Hence, take your work out routine to the next level and focus on your arms and core muscles by doing regular dips or variants of push-ups.
DON’T Squat to 90 degrees
Squatting to 90 degrees with your thigh parallel to the floor is supposed to open your body up to a wider range of motion — at least in theory. But there are a lot of downsides to this exercise which effect different areas of your body, especially the thigh muscles. The issue arises because bending with your thighs exerts extra stress on your knees and at times, leads to knee injuries and surgeries.
DO Lunges
They may seem easy and even a bit silly, but lunges are the best overall workout for a large number of areas, including the hamstring, quads and gluteus muscles. By doing these, you can be sure to achieve your fitness goals without worrying about whether your knees can handle the added pressure of your body weight
Published in The Express Tribune, Ms T, May 3rd, 2015.