The One Key To Make Your Workouts Rock!

December 6, 2016

Dreamstime

Ask 20 different people for an exercise tip and you’ll probably get 20 different answers.  Unfortunately many of the exercises we do awe just wrong.  Wrong in the sense that we’re preforming the moves incorrectly, which can lead to injury. For instance, stretching.  Yes, it is important to stretch your muscles but doing it on cold muscles can lead to injury. Experts say to warmup your muscles with simple arm circles and leg swings to ease your muscles into motion.  End your workout with big stretches, such as sitting toe touches. So pulling your foot up to your buttocks before a run is setting yourself up for problems. If you are doing sit-ups, stop!  We generally do sit-up with a curved back and that's bad. If you want to work on your abs, consider crunches, which requires les movement and make sure to keep your back straight.  In fact, with all exercises, keeping your back straight is key to preventing an injury that will sideline you from working out altogether. From planking to chin-ups to walking, keeping your back in the proper position is key.

SOURCE: Mother Nature Network

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STRETCHING

Do:

  • Start with dynamic stretches (high knees, arm circles, hip circles, leg swings, etc.)
  • Alternate stretches day-to-day
  • Gently move through stretches

Don't:

  • Bounce
  • Stretch without warming up
  • Stretch an injured muscle
  • Be overly aggressive with your stretches

LUNGES

Do:

  • Keep your body straight the whole time
  • Move your knees in a straight line
  • Try different lunge variations

Don't:

  • Lean forward or back
  • Lunge too far forward
  • Turn your foot inward
  • Externally rotate the back knee

PULL UPS

Do:

  • Keep your movements slow and controlled
  • Lift with your palms facing you (for chinups) or away from you (for pullups)
  • Aim to complete the full range of motion

Don't:

  • Swing your lower body to create momentum
  • Jump to get yourself to a higher level
  • Cheat by going only halfway up or down

PLANKS

Do:

  • Lock your pelvis to your abdomen by squeezing your glutes
  • Focus on your breathing
  • Try different plank variations

Don't:

  • Arch your back
  • Lower your hips
  • Look up or straight ahead
  • Reach your butt to the sky
  • Tilt your hips
  • Position your hands too far apart

PUSH-UPS

Do:

  • Keep your elbows closer to your body
  • Keep your body in a straight line from your shoulders to your heels
  • Make sure you are completing full reps
  • Keep your head in line
  • Try easier pushup variations to build up your strength

Don't:

  • Perform half a pushup (not going low or high enough)
  • Hold your breath
  • Hold your chin too close to your chest
  • Place your hands too far forward

SQUATS

Do:

  • Keep your back straight and your core engaged
  • Look straight ahead
  • Try different squat variations

Don't:

  • Place your feet too close together
  • Lean too far forward
  • Allow your knees to cave in toward one another
  • Use too much weight

BICEP CURLS

Do:

  • Lock your elbows to your sides
  • Squeeze your bicep as you curl the weight up
  • Control the movement as you lower the weight down
  • Aim to complete the full range of movement

Don't:

  • Swing the weight or your body
  • Bend at the wrist
  • Flare your elbows

WALKING

Do:

  • Look straight ahead
  • Gently engage your core
  • Relax and enjoy your walk

Don't:

  • Slouch
  • Pound your feet into the pavement
  • Watch your feet while you walk