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10 Least Effective Exercises to Avoid
Sorry to tell you, but some exercises are just plain useless and may even be dangerous. They are inefficient, have a high risk of injury and provide practically no benefit for the time and effort expended on them.
So why do we do them? Because we are looking for the quick and easy solution to our problems and “trouble spots”. Unfortunately, that leads to a lot of wasted time at the gym that could have been put to better use to actually reach your fitness goals.
rule of exercise that tends to get ignored is: “if you work a muscle, it will
get bigger, not smaller”. Ask any bodybuilder how he gets his muscles so big and
he will tell you he works them a lot and he works them hard. So how could some
exercises magically do the opposite, and reduce the areas they work? Well, they
can’t. But, ask the guy on the ab bench doing 100+ sit-ups, or the ladies on the
inner/outer thigh machines what they are doing, and they’ll say they are
reducing those areas.
here it is. A list of 10 exercises that I consider to be the most ineffective
time wasters of all.
Hip Abductor Machine:
(outer thighs) The abductor machine is the opposite of the adductor. Here, you
sit in the machine with your legs together and place the outer part of your legs
against a pad. You then push your legs apart, in the hopes of reducing your
outer thigh. The muscles pushing the legs outward accomplishes very little for
the outer thigh. Again, the seated position is very unnatural for this motion.
Upright Rows: For
this exercise, a barbell is grasped with the hands a few inches apart, palms
facing the body. Standing in an upright position, the bar is pulled straight up
to the chin. The objective is to strengthen the deltoid and upper trapezius
muscles (shoulders and back at the base of the neck). But, this motion places
far too much stress in the wrists and the very sensitive rotator cuff muscles of
the shoulder and can easily cause injury.
7. Shoulder Press Behind Neck: Lifting an object overhead from behind the neck isn’t an everyday (functional) movement. It is a very unstable position, and can easily lead to pain in the shoulder and major rotator cuff injuries. The shoulder joint is extremely complex and easily prone to injuries from this kind of movement.
Straight Legged Sit Ups and Laying Leg Raises:
These exercises put a lot of stress on the lower spine, and the jerky movement
that is usually required to lift the torso or legs from the floor can result in
injury. It is very difficult to stabilize the lower back during these movements.
10. Cardio Exercise for More than 45 Minutes: Your cardio should generally have you working between 65 to 85 percent of your maximum heart rate. As your conditioning improves, work towards the 85% mark. If you are performing cardio for more than 45 minutes at this level of intensity, you are probably going to begin losing muscle mass. And that is the last thing you want to do. You want that muscle around to burn calories.
So, spend your time getting the maximum results from your exercises. And remember, don’t waste your time trying to spot reduce a trouble spot. Do the most efficient exercises that will strengthen and tone all areas of your body. Then, let the combination of proper nutrition, cardio exercise and resistance training burn away that unwanted fat.
Do you have your favorite exercises that you do for every workout? Well, let's face it, some of them may just be a waste of your time. Are you getting the most out of every workout, or are you just going through the motions with ineffective exercises? Find out which exercises you should leave out to speed up your results.
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