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When you first sign up to a gym, most trainers will give you the typical "Finance First" express workout that looks like this; Chest Press, Seated Row, Leg Extension, Leg Curl, Ab Machine... Sound Familiar?
While machines might seem like the safest way to train, sorry to say but their not always the safest way to train. In Fact, most times they actually are the cause of injuries and put you at a higher risk of injury. We are always told by the "experts" that this machine will get you abs, this machine will make you lose weight. Lets be honest... that's absolute rubbish!
Here are some machines to stay way from;
The Seated Leg Extension:
The myth about its the safest way to train your quadriceps and thigh muscles is TOTALLY wrong! Physiologist discovered that leg extensions put more stress on you knees than squats. Because the resistance is placed near your ankles, which leads to high amounts stress on your knee joint every time you lower the weight. Also University scientist found that people that do squats long term have tighter, stronger knee ligaments compared to those who don't squat at all. It's common sense really you are isolating the knee joint in an un-natural position, that is not your natural movement pattern.
Instead of Leg Extensions: free weight squats, split squats and lunges with good form. They are much better and safer choices for working your quads
The behind the Neck Lat Pulldown:
All steroid-juiced bodybuilders will tell you the best way to do a lat pulldown is to pull the bar behind your neck..... Unless you are an elite gymnast who has great flexibility, this hard to do correctly. It increase your risk of shoulder damage as well as a painful syndrome in which the muscles or tendons of your rotator-cuff becomes trapped in your shoulder joint- in simple terms no shoulder mobility. Just pull the bar to your chest and you'll be working your lat muscles just as hard in a safe fashion.
The Pec Deck:
You will hear people say that this machine is great for "toning" or "defining" the pec muscles... This machine is also called the chest-fly machine, can over stretch your front deltoids and cause the muscles around the back of the shoulder to stiffen up. This can also lead to the syndrome effect like i spoke about previously.
Better ways to train chest: forget the machine and stick to push ups, dumbbell bench and incline dumbbell bench press. Their easier on the shoulders and the best way to work out chest muscles. The Truman State University found that the Pec Machine used 23% less pectoral muscles compared to bench press.
The Seated Hip Abductor Machine:
Ladies (or gents), you have probably been told that this machine is best for working your outer things and glutes. Well unfortunately that is a lie. Because your seated it trains a movement that has no real-life use, it is not your natural movement pattern, like i said previous with the leg extension. If it's done with excessive weight and Jerky form it can put serious pressure on your spine.
Alternatives: work the same muscle, but do it standing. Simple tie a resistance band around your legs just below your knees. Now take small steps to left and small steps to the right, that is one set. Repeat according to your fitness goals. It's actually much harder than it sounds, but you can do it anywhere. It is also a great warm-up for some sports.
Here's a video of it, to help you understand
The Seated Rotation Machine:
I have to admit that i use touse this machine a lot, its funny though becuase i could never feel my core working, rather my arms were getting more of a workout then my torso. This machine doesn't help you get rid of your love handles, it works the muscles under your love handles. But it will do nothing to lose the fat on your love handles. Because your pelvis doesn't move in this exercise, it puts excessive dangerous force on your spine
The Alternative: Don't expect this to shrink your love handles, if you don't lose body fat first it will actually make your love handles bigger. You can use rotational exercise like Russian twists to work your obliques. But here's the key to safety for rotational exercises; tense your abs as if someone's going to punch your stomach and hold them like that when your performing the exercise. This limits your range of motion and puts the spine in a safe position.
The Smith Machine ( for squats):
I think everyone will admit to falling into this trap, in particular trainers will tell you because your new, you have to do squats in a smith machine to help you develop your kneed and correct form. WRONG!!. I've fallen into this myth too, we for some reason think because the bar is hooked on to the rack, that it is much safer to do.
Because the bar runs on the rack, you only move up and down, not down and back like free weight squats. The result is an un-natural movement that puts extra stress on your back and knees. See the familiar pattern with all these? they are all un-natural forcing your body where its not made to go. Canadian researches found that traditional squats produced almost 50% more muscle activation in the quads that squats done in a smith machine.
The Alternative: If your not comfortable using the barbell, just start with free weight squats then after you get use to it do it with dumbbells held by your side. You won't need a spotter for this, and your body will be using its NATURAL movement pattern that it was designed for.
P.S: I hope this helps with your exercise routine, I know it has with mine. Let me know what you think. Leave some comments, share this on Facebook or tweet this!
Tim Riley is a Certified Personal Trainer, Fitness Enthusiast and fitness Junkie who owns a well know blog http://www.theptdiary.com for his inspiring and informing articles about real life health fitness and nutrition
In addition he owns a highly acclaimed Personal Training company: TR Fitness, where he trains and teaches people from all different shapes and sizes to get lean, strong and fit for the real world.
Visit http://www.theptdiary.com to get your free guide to Real-Life Fitness. Including your free workouts and nutritional advice that will help you get in shape for the real world.
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