For so many years, many bodybuilders having been perpetuating this myth that proper form and safety should take a backseat to lifting more and lifting heavier. Now why would they such a thing when they know it's not true? It's cause they're EVIL. They're probably not but safety should always be on the top of your list when doing any time of exercise. I'm going to take you through some of the most common exercises that are known to leave people in broken pieces if not done properly. First up.....
THE SQUAT
Exercising safely and doing workouts with proper form is what we're all about at . We want to help you build the foundations of your wellness right now, so you can enjoy life for the long run. Instead of waking up each morning when you're 40, wondering why every joint in your body is in excruciating pain, you can wake up feeling rejuvenated ws at at us. Perfect & ideal for sustainable fitness, the exact type of stuff that we want. But I see wayyyy too many people do it so wrong. I'm looking at all you bodybuilders out there. More concerned with the weight than if their knees will actually explode....pfft. That's exactly what we don't want to do.
There's 2 main types of squats that we got to make sure we do properly so that doesn't happen to us too. First up is the barbell squat. A more advanced version of the bodyweight squat with one key difference. It's done with weights on a bar (duh!).
This is how you do it:
Make sure your spine isn't rounded or extremely arched. Have a good arch. Make sure your body is tight the whole way.
1. Now step under the bar, feet should be slightly wider than shoulder width. Put your hands around the bar.
2. You can either completely wrap your hands around the bar or go thumbless.
Since we're going for optimal safety here, go without thumbs. It's a lot more safer cause there's not a lot of sprain on the wrist, so the entire barbell doesn't collapse on you. Trust me, you wouldn't want that happen to you. It's a terrible experience.
3. With the barbell squat, go as low as your can go, with whatever weight you feel comfortable
Doesn't mean go only quarter of the way down making it look like more of a bunny hop. I remember loading up the barbell with so much weight at one point, when I went down I busted my knee and now I can't properly walk. Don't do what I did. Follow these safety rules and you'll be fine
Front Squat
Deadlifts
The deadlift is like the Tom Brady of workouts except it doesn't fumble to lose the SuperBowl.
This all around superstar works the legs, the back, the traps, abs & arms. If you only do one exercise for the rest of your life, make sure it's the deadlift.
But still, deadlifts remains one of the exercise to get easily injured. I know when I did it wrong, I busted my back out. Left me out cold for 2 months. It was terrible. But, I learned from my mistakes & I'm committed to show you how to do them properly so you don't make the same mistakes I did.
How to do the deadlift:
1. Walk up to the bar looking like the badass you are:
2. Grab the bar
Bend over & grab it shoulder width
3. Bend the knees
Drop down by bending your knees
4. Straighten your back
Straighten your back & raise your ches
5. PULL!
Big breath, now. And stand up. Keep your knees & hips tight
SAFETY HACK!
Don't arch your back, upwards or down. Keep your back straight. Think of a 45 degree angle.
Use lightweights if you need to or at least until you finally reach that perfect form. That could be as long as 10 months or 10 years.
Bench Press
The bench press is probably every guys favourite exercise. In fact, we measure our strength based on how much a dude can bench! For all the ladies reading this, yes I know, we men are a fascinating bunch.
Like all the exercise so far, the bench press is very easy to mess up. The slightest slip up, and you could cause a major injury to yourself or worse...DEATH!
That's why we're going to do it on a smith machine for maximum safety.
This is how you do it properly.
1. Lay down: Lie on the flat bench with eyes under the bar.
2. Wrap your hand around the bar: Grip the bar slightly wider than shoulder width with straight wrists
3. Pull the bar UP (from the rack): Straighten your arms, deep breath, keep those elbows locked
4. Lower: Lift with your chest, squeeze those shoulder blades, and bring it all the way down right below your chest. Inhale as you come off, and hold your breath when bar touches your chest
5. Push up: Now push the bar up, above your shoulders & BREATHE
SAFETY HACK
Don't tuck in your elbows! Remember to keep those elbows shoulder width and don't flare it out either. This just results in more injury over time and later in your life, which is what we don't want.
Exercising safely and doing workouts with proper form is what we're all about at SuppCo. We want to help you build the foundations of your wellness right now, so you can enjoy life for the long run. Instead of waking up each morning when you're 40, wondering why every joint in your body is in excruciating pain, you can wake up feeling rejuvenated knowing that you built up the foundation to reduce pain all those years before. How great would that be?
Let me know if you guys liked this post, and I'll post some more of this type of stuff next week. In the meantime, don't forget to sign for our giveaway contest. It ends this week! https://suppco.co/optin
Σχόλια