These are 10 exercises all men should avoid. Not only should you stop doing these exercises but you should never do them again. These are the worst gym workout mistakes if you're trying to avoid an injury. You'll learn about exercises that cause shoulder impingement, lower back pain, and knee problems.
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#1 Exercise to avoid: Selectorizer Ab Machine 0:44
#2 Exercise to avoid: Behind the Head Shoulder Press 3:13
#3 Exercise to avoid: Smith Machine 5:05
#4 Exercise to avoid: Hip abduction and adduction machine 6:43
#5 Exercise to avoid: Seated Torso Rotation Machine 7:33
#6 Exercise to avoid: Upright Row 8:15
#7 Exercise to avoid: Lap Pull Down Behind The Head 9:45
#8 Exercise to avoid: Leg Press Machine 10:44
#9 Exercise to avoid: Leg Extensions & Leg Curls 11:41
#10 Exercise to avoid: Back Hyper Extension Machine 12:19
How many times have you done an exercise & then as soon as you finish you feel pain. You might feel it in your lower back or your shoulder but you find yourself thinking did I do something wrong or does this exercise just suck. Well it really isn't always you. There are a lot of exercises out there that are plain bad for you & they only continue to exist just because they've been passed down from one misinformed gym to the next, & noones been smart enough to realize that these common exercises are no good. So today we're going over 10 exercises that all men should avoid & these exercises aren't only exclusive to men. Women should avoid these exercises as well it's just that in this video we'll be sticking to exercises that i usually find men doing wrong. The very first one that I want to start with is actually a group of exercises that guys are drawn to like moths to a flame. I'm talking about all the selectorizor ab machines at your local gym. The machines that you usually start by sitting down pulling out the pin, selecting your weight, then grabing some handles behind your head & doing crunches. These machines are not only a waste of time but they are also dangerous for your lower back. All these selectorizor ab machines are locked into a range of motion, meaning that your joints & your disks can't travel down their natural path, you can only travel down the path that the machine has set for you. Even if you adjust the machine to your body perfectly, which by the way is very hard to do, but even if you somehow had a machine customized for your body you can still easily run into lower back issues because you're still locked in a set range of motion throughout the entire exercise. Besides a greater potential for a lower back injury you will also get significantly less results from these machines than if you stuck to regular ab exercises like crunches, hanging knee tucks, & declined situps. The reason is once again due to the fact that your locked into a range of motion. The core's main responsibility is stabilization. And it's important to improve your functional core strength because your core isn't only responsible for stabilizing your trunk but it stabilizes your whole body. It is the bridge that connects your lower body to your upper body. When you're locked in a range of motion you take all of the stabilization normally required for ab exercises out of the movement. The really ironic part is that those abdominal stabilizer muscles that you're not working on these machines are very important to strengthen in order to prevent the lower back injury that you'll likely experience on one of these machines. Due to the fact that you're not working your stabilizers you're missing out on all of those deep tissue abdominal muscles like your transverse abdominus & your only targeting mostly your rectus abdominus which is the very outer layer six pack looking muscle. The transverse abdominus is very important to work because not only does it help prevent injury, but it also pulls your stomach in keeping everything nice & tight giving you that flat stomach look. If you want to make your ab exercises tougher use weights by simply holding a dumbbell or a plate either behind your head or accross your chest while doing regular traditional ab exercises. Once again if you don't know where to start start with exercises like stability ball crunches, declined situps, & hanging knee tucks. The next exercise you should avoid is the behind the head shoulder press. First off there is absolutely no advantage to going behind your head. None. Even though I'm sure some old school guys will be disagreeing with me in the comments below you can research this yourself & you'll find that when you go behind the head you're still targeting the same muscles that you would if you went in front of your head & there's no advantage when going behind your head that will allow you to build your shoulder muscle faster.
I would actually like to know from where did you get this information because most of them are used in my gym and people use them, as I am still new to the gym i wasn't doing all of them so I want to know more about to get a clear idea about it.
Oh my God! No wonder I have lower back issues. I'm getting off the abductor machine, the leg pressschine and the back hyper extension, which I did 45 lbs plate with and going all the way down. Thank you for this life saver video! Maybe after a few months I won't need a chiropractor anymore.
this guy is right, don't use machines, if you want to train all your life, and protect your rotator cluff, use dumbells for all exercise, this will not restrict your range of motion and prevent tendinitis too
Rotating your body even subtly during a squat can also cause an injury The smith machine can prevent the rotation that causes so many people pain while doing the squat. If you don't overload the bar, even though your body isn't moving through a natural ROM, it can actually be safer than a squat. It may simply depend upon what your back is most sensitive to. I've hurt my back by being distracted during a squat and slightly rotating toward one side. The Smith machine prevents that motion sparing me pain . If someone else is more susceptible to back problems via the forced pattern of movements via the Smith Machine, then they may do better with the free-weight squat. It's individual
As others have stated good form and gentle progression is the key regardless of using free weights or machines. Soccer, running, karate, body building, dance …. my worst injuries were from free weight squats (back) and damaged knees (a bad tackle - out of my control) but I learned a lot about recovery exercise. I'm 59 with a body age of 46 according to my gym's assessment...… behind the neck lat put down is my favourite exercise and I no injury in 42 years. Practice self control over ego and keep on going.
I figured out where probably 3-4 injuries I've been dealing with for the last 2 years (maybe longer) came from. Would always user the hip ab/add machine with ridiculous amounts of weight, because I had lots of injury from surfing and skateboarding, so I wanted my hips to be strong. Also wanted to strengthen my shoulders and did everything wrong in that regard as well, specifically the behind the head press. Was one of the most informative and useful fitness videos I have ever seen.
Mixing free weights with machines is a good idea, use the exercises that you feel at ease doing them, other words you should be in total control of your motions from A to Z, every exercise you lose control in maintaining it, you put yourself in the injury zone. With free weights you'll have the strenght and balance but adding weights needs a spotter in certain exercises, with machines you'll be safe in adding more weights without the need for a spotter.
Bottom line, if you're not competing, workout to feel good and to maintain your strenght and tone your body shape, you can push the limits a little when you really feel good and enjoying your workout. So train smart like no one's watching and avoid an injury that only you will suffer from, not worth it.
Gotta be careful, I know a guy who went to the gym daily and over worked himself. He randomly woke up one day after a workout and was in a comma for a few month. I’m guessing he really fucked up a disk in his spine.
Definitely strained my lower back doing hyperextensions a few days ago. Someone came up to me and told me I was coming up too far but by then I think the damage was done. Have been in a lot of pain for a few days lol - it's starting to fade now so I think I got lucky, but if I do hyperextensions again I will be very careful with form. Will probably stick to supermans.
What's the fastest and easiest way to get your gains and to build great muscle mass within a decent time I was 140-150 all my life now I'm 33 I'm getting old always wanted to build muscle but never had any weight to turn to muscle now I'm 200-210lbs what would be the best exercises be for me to get nice back shoulders arms and chest (Pecks) abs are a plus
GREAT VIDEO BUT AS A DOCTOR AND A FORMER PRO ATHLETE THESE EXERCISES WILL LEAVE YOU WITH BACK SURGERY AND KNEE PAIN IN YOUR 30S, 40,S AND 50,S . UNLESS YOU ARE A COLLEGE ATHLETE YOU DONT NEED THESE EXERCISES AND THINK LONG TERM. IF YOU WANT TO BE FIT IN YOUR 40,50S -60,-70S THEN 1. SWIM 3-4 TIMES A WEEK AS IT ELONGATES YOUR MUSCLES AND GETS YOUR HEART RATE GOING AND CORE . HAVE YOU HEARD OF A SWIMMER GETTING HURT?? EXACTLY. 2. DO PILATES AND YOGA AGAIN ELONGATE AND LENGTEN MUSCLES AND NOT FLEXING AND STIFFNESS AND KNOTS AND PAIN... WE ARE CONDITIONED TO LIFT HEAVY WEIGHTS ... PROBLEM IS THAT WILL TURN TO FAT IN YOUR 30,0 AND 40,S. BENCH WILL HURTS SHOULDERS AND NECK AND SQUATS WILL KILL HIPS AND KNEE. JUST BIKE...STAY LEAN... GYM IS WASTE OF TIME, MONEY AND BRAINS.... DONT DO IT. WORK AND SAVE MONEY AND SWIM AND DO PUSG UPS AT HOME AND CORE AND YOGA... WORK AND GET RICH AND GET WOMEN .
i do squats.....freakin hate them.....but i would kill for a leg press machine ...i dont care what he says,....cos it could be the difference between me giving up leg training altogether ....or keeping it going easily if i had a leg press
My apartment's gym only has three machines and one of them is a combination machine where you can do chest press, shoulder press, lat pulldowns, and mid rows. Every exercise besides the lat pulldown is ridiculous because the range of motion is built for (I'm guessing) a 4'10" person.
Very well said, the best videos in pointing out the uselessness of these mchine-based exercises. For strength trainings I use only free weight such as Shi Suo (Chinese stone lock), mil, girya and dumbbell.
A lot of these are good but there are really two types of things in this video. Upright rows should never be done but the leg Press is fine when performed correctly. Any exercise has risk to cause injury if done incorrectly but that isn’t stated well in this video. Should be separated.
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