Table of contents:
- 1. Bicycle crunch
- 2. Kettlebell swing
- 3. Lat pull-downs
- 4. The Romanian dead lift
- 5. The overhead squat
- 6. Seated leg extension
- 7. Pull-ups
Exercise movements are important for strengthening muscles. However, not all exercise movements are safe. Certain movements are prone to injury during training. Therefore, before starting to exercise, first know what movements are quite at risk of causing injury. Also know how to prevent it so you can keep practicing safely.
1. Bicycle crunch
Source: PumpOne
In this movement, cervical spine injury turns out to be a very risky occurrence. Especially if driven at high speed. No wonder you can get injured during movement training bicycle crunch aka pedaling a bicycle.
Apart from the back of the neck, this movement can also cause injury or stiffness of the lower back muscles to cause a spinal hernia. Because, excessive movements that are done quickly will put excessive pressure on the top of your spine, which ultimately affects the lumbar spine.
So, how to prevent injury during training bicycle crunch is:
- Lie on your back with your feet against the wall (so that your knees and hips are bent at a 90 degree angle).
- Tighten your abdominal muscles and lift your head and shoulders off the floor.
- Try to cross your arms over your chest, not behind your head to avoid straining your neck.
- Slow down the movement.
2. Kettlebell swing
Source: Coachmag
This is one of the most popular strength training exercises. However, it takes very precise technique to benefit from the kettlebell swing.
Many people think that the swing in this motion comes from the arm. When in fact all this energy starts from your lower body muscles, including your buttocks and hamstrings.
With the wrong swing technique, and doing this movement at high speed puts you at a greater risk of injuring your shoulder, according to physical therapist John Galluci Jr, MS, ATC, PT, DPT.
If done incorrectly, repetitive swinging movements can cause rotator cuff injury or inflammation of structures in the shoulder.
Some important things to remember when doing the kettlebell swing are to focus on your lower body movements. As you rock the kettlebell forward, push your hips forward to allow your arms to naturally move away from your body carrying the weight. It is not your own hands that swing this weight forward.
3. Lat pull-downs
Source: CNN
This movement risks causing injury during exercise in the capsule of the front shoulder joint and also has the potential to cause a tear around the shoulder joint. Jessica Malpeli, DPT from the Florida Orthopedic Institute said that if when you do this movement the shoulder suddenly feels uncomfortable, stop and just replace it with another exercise. This movement puts a very large load on the shoulders.
Therefore, to make it safer to carry out this injury-triggering movement, do lat pull down exercises on the front of the head (iron in front of the face, not behind as in the picture above). Doing lat pull downs in front is still safer than behind your head.
4. The Romanian dead lift
Source: CNN
Other injury-inducing movements are Romanian deadlift . This exercise movement is great for the back and hips, if done with the right technique. However, this movement is very prone to hurting your back.
If the lifting motion is not distributed in the leg properly and you slide it too far to lift it forward, the glutes and thigh muscles up to the lumbar spine will be overworked. The edges have the potential to make the lower back tense.
The safest way to do this movement is best done with a trainer and done slowly, gradually. Don't immediately lift the heaviest weights.
5. The overhead squat
Source: BreakingMuscle
Lifting weights overhead is a very challenging movement. Moreover, coupled with squat movements in which the feet have to withstand all of these loads. This movement can train the hips and knees. However, doing this movement can actually add tension to the shoulders, cervix, thorax, and also the lumbar region.
So, the safe way if you do this movement is to make sure you go down and up with your back straight, not curved. When you can't hold it in, and your lower back starts to arch, stop immediately and rest first.
6. Seated leg extension
Source: CNN
This exercise focuses on the muscles in the legs, especially the quadriceps muscles. Strong quadriceps are essential in this movement to maintain strength in the legs, hips, and knees. While this motion is good for the strength of the muscles in the leg, this exercise machine puts a lot of weight on your ankle.
As a result, this can cause your cartilage to hurt. When the upward movement of the leg also puts tremendous load on the knee, it is very dangerous to hold this motion for too long.
To prevent injury when exercising with this tool, make sure all leg muscles are involved. Don't let only one muscle work to hold the weight. Perform regular movements, not suddenly fast or slow down.
Reporting from Peak Fitness Mercola, this movement is actually not recommended. The reason is, the risk of injury to the leg is very high while the benefits are not worth the risk.
7. Pull-ups
Source: CNN
Pull-ups are a very challenging strength exercise, fighting gravity to lift the body up. Correct body lifting technique is required when doing pull-ups. If it's wrong, you might injure your shoulder. Pull-ups don't just use your hands to lift your body up. You have to work the muscles in your lower body that will support you in the lift.
This condition can cause problems in your shoulder from the origin of the pull. The safe is, if you are not strong enough to pull it with the right technique, don't pull it right away. Start by hanging with straight arms first. You can also ask the on-site trainer for help the gym You to guide so as not to get injured during training.
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