Between work, kids, friends and hobbies, it’s hard to squeeze gym time into your busy schedule.
Staying active is definitely worthy of praise, but fitness experts warn that ineffective exercise can waste valuable time.
“I have a little time to train, so I want to choose the best moves to maximize the effect,” said YouTube channel Alan Gonzalez. muscle monsterSaid.
and recent video He said there are five exercises in particular that have been uploaded to his channel that are probably wasting your time.
Fitness experts were quick to point out that “any physical activity, including any form of strength training, can be beneficial.”
However, Allan argued that some common exercises that can be done at the gym are no better than others.
“Making small adjustments over time will lead to big improvements in the long run,” he added.
1. Front raise
Front raises typically use dumbbells with your arms extended and lifted in line with your shoulders.
This exercise works your anterior deltoid, the muscle in front of your shoulder.
But “an overdeveloped anterior deltoid is not only not something to brag about, it can also have a negative impact on your overall physique and posture,” Alan said.
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According to fitness experts, slouching in front of a laptop or cell phone all day means the front of the shoulders are “constantly flexed, while the rear deltoids and upper back are stretched. means to be in a ‘state’.
The front shoulder muscles are also activated in other movements such as the bench press and overhead shoulder press. Alan suggested focusing on these instead.
“Replace the front delt direct work with a reverse fly targeting the rear delt,” he added.
The trainer also recommended doing rotator cuff exercises. This, he argued, strengthens the small muscles in the shoulder, increases stability, and reduces the risk of injury.
2. Dumbbell rotator cuff exercise
As for the rotator cuff exercise, Alan said doing this with dumbbells is a waste of time.
But don’t omit them from your routine entirely, he continued, as it can prevent muscle imbalances and injuries.
Alternatively, it can be done using a cable machine or resistance bands.
Alternatively, instead of standing up to do this exercise with dumbbells, Alan suggests lying on your side, keeping your elbows at your hips and slowly lifting the weight toward the ceiling. .
“The key with all three of these options is matching the line of resistance with the line you need to train your rotator cuff,” said the fitness pro.
3. Dumbbell triceps kickback
For this exercise, bend your arms forward with your arms tucked by your sides and extend them back until they are straight. This will work your triceps.
However, Allan says, “Half the time spent doing these exercises does nothing for the triceps, because only half of the range of motion is ultimately put on the triceps. ‘ said.
He argued that doing kickbacks on a cable machine was “much more effective” because it kept the triceps under tension.
4. Smith Machine Squat
“From a muscle-building standpoint, machines and free weights are equally effective at building muscle,” says Allan.
But he added that free weight exercises require more balance and coordination.
“If there is no reason not to do free weight barbell or dumbbell exercises, the majority of the exercises should be done with them,” he added.
Still want to use the machine?
Fitness pros suggested incorporating these at the end of their workouts.
5. Side bend
Finally, Alan argued that doing side bends with a heavy dumbbell in one hand actually gives you a “big, wide, fat waist” rather than a “tight waist.”
He suggested replacing the exercise with static holds like side bends and planks.
This increases the stability of the trunk and expands the range of motion of the spinal rotation.
