I teach fitness — why you should never do these 5 exercises

health

To Brooke Kato

Jul 14, 2023 | 8:07 PM

For gym lads looking to get in shape for the summer, fitness coaches have published exercises they can cut from their routines.

With over 800,000 subscribers, popular YouTuber and fitness guru Alan Gonzalez helps gym-goers get the most out of their movement.

“I have a little time to train, so I want to choose the best movements for maximum effect.” said in the video Posted on his channel.

Front raises aimed at improving the appearance of the muscles in the front deltoid may overdevelop and become unsightly in that area, and may even have a “negative effect on overall physique and posture.” “There is a possibility.

Gonzalez says there’s no need to disconnect the front deltoid of the arm, which is already activated when slouching over a keyboard or mobile phone or doing other exercises that involve pushing. It seems that there is

Dumbbell rotator cuff training is also a “waste of time,” he continued.

Strengthening the shoulder cuffs is essential to prevent injury, but exercises especially with dumbbells are inefficient.

This is because when you stand upright with dumbbells, you are subject to the resistance of gravity. However, to strengthen the rotator cuff, resistance must be applied from the sides rather than from the bottom.

“The way to make this exercise effective with dumbbells is to lie on your side,” he says, adding that cable machines and resistance bands can also be viable alternatives.

Similarly, dumbbell kickbacks that isolate the triceps on the back of the arm are ineffective.

“The bottom of the dumbbell kickback puts very little resistance on the triceps,” he says, and advises using a cable machine. “At the end of the day, the triceps are only under tension half the range of motion, so half the time spent exercising is doing nothing to the triceps.”

Machines and free weights are equally effective at building muscle, but from a “functional perspective,” Gonzalez argues, free weights require more control and balance.

The Smith Machine squat is one example, he said. Squats have some benefits, but we recommend doing them with free weights.

“If you don’t have a reason not to do free weight barbell or dumbbell exercises, you should do most of your lifts with them,” he said, noting that machine exercises should wait until the end of your workout. .

Finally, doing side bends with a heavy dumbbell in one hand can add unwanted volume to your abdomen and reduce your range of motion, Gonzalez said.

Instead, he advises incorporating rotational movements to strengthen the spine, mimicking the natural movements found in real life.

Side planks are another option to protect your lower back from injury, he added.

“The more you understand muscle anatomy and biomechanics, the better your exercise choices will be to train your target muscles,” Gonzalez concludes the video. “Making small adjustments over time can lead to big improvements in the long run.”