NO TIME FOR THAT
By Tammy Patnode
As a personal trainer and life long gym rat, I have seem my share of many so-called exercises that are simply a waste of time.
Here’s the list and why:
Isn’t the purpose of abdominal exercises to create a tight waist line and go after that 6 pack? One would think. Side bends, especially with heavy dumbbells will actually create a thicker waist. No woman on the planet (or man for that matter) wants a thick waist line.
Bottom line: Abs are 98% diet and genetics.
ANYTHING STANDING ON A STABILITY BALL OR BOSU BALL
These have their place in a rehab center. There is no reason to do bicep curls or squats balancing on these. If you think jumping on them with any type of added weight will get you in shape please take a moment to watch the several “what not to do at the gym” videos on Instagram.
Bottom Line: These are for balance and rehab work, not for weight lifting. Stay on a flat immobile surface.
CASUALLY CARDIO-ING (this includes the Phonoholic)
We all see this one, scrolling through your newsfeed and/or walking at a slow-as-dial-up pace. Kick it up!
Bottom Line: Put the phone down and get your heart rate up. You will feel way more accomplished than reading about someone else posting about their workout.
ANY EXERCISE WITH BAD FORM IS A WASTE OF TIME
Bad form includes anything using jerking movements, using momentum instead of muscle, slamming weights, and just plain sloppy lack of control movements.
The worst exercises for bad form-
Tricep kickbacks- 90% of the time the weight is too heavy
Dead lifts- do not round your back, think flat
Squats- a squat is not a squat if you move the weight up and down 2 inches. Quick fix: Go below parallel. If you can’t, it’s too heavy.
Leg press- locking out the knees with a heavy load. Say hello to a compound break.
Bottom Line: If you are not going to follow strict, precise form, you WILL get hurt either long-term or short-term and also be doing all that work for nothing.
By improving your mechanics, you’ll not only be able to eventually lift more weight, you’ll be able to do it safely.
Are any of these you? Correcting these issues along with a good diet will get you to see the physique you desire.
Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.
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