Name: 20 Gym Mistakes Most People Make Every Day
Uploaded: 2020-03-06T18:52:49.000Z
Duration: 7 min 35 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Adverbs of degree

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.

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!

Avoid running on the treadmill while holding onto the handrails: it's not only ineffective,

If you have problems with letting go of the rails, it may mean that your speed is too

Take it down a few notches and work your way up at a safe pace!

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

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

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.

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

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

If you notice that your knee touches the ground every time you do a lunge, something has definitely

It's ok if it happens once or twice, but otherwise, it’ll take all the tension off your legs,

In the worst case, you can hurt your knee!

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.

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

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.

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,

If you’re swinging your shoulders or spreading your elbows, it takes the work off the triceps,

And don’t curve your back too much – it should remain in its neutral position.

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

Keep in mind that more than half of your power is supposed to come from pushing against the

The rest should be divided between your arms and core.

If you go too low while doing dips on parallel bars, you put too much pressure on your shoulders,

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.

If you swing back too much while doing lateral pulldowns, you're at risk of getting a back

Make sure you stand under the bar – this will make it almost impossible for you to

And don't pull the bar too low – it turns the exercise into an ineffective waste of

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.

When you're doing cable flyes, don't bring your arms too far back.

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.

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.

By the way, have you ever witnessed any funny situations at the gym?

But I’ve got more tips, so let’s keep it rolling!

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

Subtitles ListPlay Video

20 Gym Mistakes Most People Make Every Day

discipline

immune

engage

stretch