Don't: 5 Basic Exercises You're Doing Wrong

To achieve results in training, it is important to perform basic, basic exercises. Not everyone has the opportunity to train with a trainer, so we often do wrong even seemingly simple squats. In addition to the fact that so we simply nullify all efforts, it is also unhealthy. Together with the personal trainer of the Crocus Fitness Sophia Nakonechnaya network, the Championship analyzes the most common mistakes of those who train themselves.

Squats

Photo: Valeria Shugurin, Championship

Photo: Valeria Shugurin, Championship

Photo: Valeria Shugurin, Championship

During the correct squat feet are at the width of the pelvis, slightly diagonally, the knees are aligned with the feet. The heels are on the floor, the back is straight, the gaze is directed forward, the body should not be tilted. Squatting starts from the hip joint, not from the knees.

Photo: Valeria Shugurin, Championship

Lunges

Photo: Valeria Shugurin, Championship

For competent execution of lunges it is important to maintain a right angle at the knee joints. The heel behind the standing leg is directed to the ceiling, the knee to the floor. The body is tilted 10 degrees. The knee in front of the standing leg is above the ankle.

Photo: Valeria Shugurina, Championship

Plank

Photo: Valeria Shugurin, Championship

Photo: Valeriya Shugurin, Championship

The most important thing in the plank is to take the correct starting position. The elbows should be under the shoulder joints, the feet should be pelvic width. The neck is an extension of the spine, and the gaze is directed to the floor.

Photo: Valeria Shugurin, Championship

Raising the body

Photo: Valeria Shugurin, Championship

Photo: Valeria Shugurina, Championship

Straining the rectus abdominis muscle, we round the thoracic region, lifting the shoulder blades up. Lift the body vertebra by vertebra. The lower ribs reach out to the pelvis. The loin is pressed to the floor.

Photo: Valery Shugurin, Championship

Deadlift

Photo: Valery Shugurin, Championship

Photo: Valeriya Shugurin, Championship

Original floorstiffening of the foot at the width of the pelvis, parallel. The thoracic region is in a neutral position, the shoulder blades are brought. Grip shoulder width, look straight. The knees are slightly bent. The movement begins with pulling the pelvis back, body weight in the middle of the foot. The bar slides along the hips, keeping the back straight. We lower the bar to knee level. By contracting the gluteal muscles, we return the body and pelvis to their original position.

Photo: Valeria Shugurina, Championship