Table of contents:
- Various types of sports for women that should be avoided
- 1. Sit ups
- Solution: plank
- 2. Standing side bends
- Solution: torso twist
- 3. Donkey kicks
- Solution: single leg squat
- 4. Lift light weights in several repetitions
- Solution: lift heavy weights with fewer repetitions
Many women have started exercising regularly because they want to gain or maintain an ideal body weight. You might think that any type of exercise will provide similar benefits. But in fact, some types of sports for women are just unnecessary, just a waste of time, or can even cause injury. In fact, what types of sports should women avoid?
Various types of sports for women that should be avoided
Kelly Drew, RCEP, an exercise physiologist, told Prevention that not all exercise for women is beneficial for health. Because, some of them can actually trigger injuries after sports.
The following is a list of types of sports for women that should be avoided in order to avoid injury, as well as replacement sports, namely:
1. Sit ups
Source: www.prevention.com
If you want to have a six pack stomach, then sit ups are not the right type of exercise for women. The reason is, sit ups can only move some muscles and make them shrink. Especially when you lower your shoulders to the floor, you are only relying on the momentum of your legs to help with the movement, not focusing on the middle abdominal muscles (rectus abdominis).
To form a six pack stomach, you must be able to focus on the type of cardio exercise balanced with nutritious foods to burn overall fat. After that, then continue with core strength exercises that are more effective in forming muscular abs.
Solution: plank
Instead of doing the wrong sit ups, immediately replace them with planks. Planks can help strengthen your abdominal muscles and lower your risk of back injury.
Bend your elbows and position your elbows below or parallel to your shoulders. Make sure your toes are pressed against the floor with your body straight, then slowly lift your body up. Activate your abdominal muscles so that they are stronger and don't overload your waist. Keep your eyes straight to keep your neck from tense and keep the plank in balance.
2. Standing side bends
Source: www.prevention.com
At first, standing side bends performed as one stretching motion. But in fact, this is one sport for women that should be avoided.
Experts say that most women rely solely on the momentum of their legs when tilting their bodies. Whereas the muscles used should be the inner abdominal muscles (obliques). Not to mention if you are too tilted to the side and too strong when holding body weight, this will make you prone to injury.
Solution: torso twist
Source: www.prevention.com
To replace standing side bends , You can do a torso twist. This type of exercise is more effective at moving and pressing the inner abdominal muscles.
Get into a comfortable position by sitting on the mat with your knees bent. Then, raise your legs toward your chest while balancing your tailbone. Here, you will begin to feel a certain pressure on your abdominal muscles.
While holding the ball, rotate your body to the right until the ball hits the floor. Return to the starting position again, then rotate the body to the left until it touches the floor.
3. Donkey kicks
Not a few women who like to do donkey kicks to form and strengthen the glute muscles (muscles in the buttocks). Even though it looks easy, women often do this sport wrong.
Most women use the momentum muscles and the lower back muscles. Even if you want to do it donkey kicks , You have to focus on the glutes. This type of exercise for women can also trigger back injuries if not done properly.
Solution: single leg squat
Source: www.prevention.com
One type of exercise for women that is safe to do is squats, either with one leg or two legs. This exercise can help strengthen the glutes, legs and core muscles in the body.
To do this, stand on your right foot and place your hands on your chest. Slowly bend your right knee while lowering your body about 15 centimeters down. Feel the pull on the buttocks indicating that your glutes are working.
If so, return to the starting position by standing up straight to regain balance. Repeat this method several times, then replace it with the left leg as a support.
4. Lift light weights in several repetitions
You might think that lifting weights with light weights would be better if done continuously, aka lots of repetitions. Many people believe that this method can reduce fat deposits in the arms, without having to be tired with heavier weights.
Basically, lifting light weights can actually shed fat that has accumulated in the arm area. However, this does not put enough stress on the muscles to produce significant results.
Too many repetitions while lifting weights actually make your muscles tense and prone to tearing tendons and ligaments. As a result, the risk of injury is inevitable.
Solution: lift heavy weights with fewer repetitions
In fact, lifting heavy weights occasionally is better than lifting light weights continuously. Experts reveal that this method is more effective for strengthening arm muscles without leaving fat deposits.
The key is to make sure the weights you use match your abilities. Always consult personal trainer existing before you started exercising.
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