Wednesday 27 December 2017

5 useless exercises

5 most useless exercises.
Stop5 most useless exercises.
Stop wasting your time on these useless exercises.Be a smart exerciser,every rep should be worth the effort.Get maximum results when you train.Let your workout be effective,result oriented and not a time waster.
So avoid these.
1.Crunches: if you’ve been going to gym for awhile, you’ve probably seen people who do hundreds of crunches a day but still have belly fat. That’s because crunches don’t work! This classic exercise only targets one small abdominal muscle group, but has little impact on your obliques and rectus abdominus (six-pack muscles).
To get ripped abs, eat clean and train your core from different angles. Focus on compound movements that build stability and balance, such as the squat, push-ups, deadlifts. Leg raises, air bicycles, ab rollouts, bent-knee hip raises, and weighted cable crunches are far more effective than traditional crunches. Don’t forget about cardio, which melts away fat and tones your ab muscles.
2.Isolation training exercises: Isolation training exercises are a waste of time.They work on one muscle group and to get maximum benefit one must target to workout 2 or 3 muscle groups in a single shot.Opt for compound exercises rather than isolation exercises like bicep curls,leg extension,tricep kickback..
3.Bosu Ball exercises:And it certainly didn’t help that it seemed trendy and different – another piece of newfangled fitness apparatus for personal trainers to wow their clients with.
Let me explain…
Most healthy people that work out want to get stronger, get toned or lose weight.
Since losing weight is better controlled through diet, let’s put that aside for now and focus on the first two goals: strength and muscle tone.
Now in order to tone up and build strength effectively, you need to be putting your muscles under steadily increasing loads, so that they will be forced to give results.
However, when you are standing on an unstable surface – such as the flat top of a bosu ball – you are not going to be able to handle nearly the amount of weight you could if you were on a flat surface.
This also applies to exercises done on ANY unstable surface, such as swiss balls or balance boards.
You simply won’t be able to generate as much force in any movement on an unstable surface compared to a stable one, which ultimately means that you’ll lift less weight and build less muscle and strength in the long run.
4.Low intensity cardio workouts:
To maximise results,enhance stamina and promote efficiency of cardiovascular system intensity of cardio workouts matter.Simply walking at a low speed or cycling at a low intensity makes no sense.Its only a feel good factor but scientifically no results and benefits attained.
Increase workout intensity as this is the single most important factor in weight loss and enhancing endurance.
5.Wrong way,duration and type of stretching:
Stretches enhance flexibility but if done incorrectly or at the wrong time can cause damage or prove to be completely useless.
Slow static stretches done post warm up are a no no.Post warm up incorporate dynamic stretching to increase blood flow to the muscles.
Slow static stretches post workout.Hold the stretch for 15 to 30 seconds to a mild point of tension.
Random stretching in between sets makes no sense.
Be a Smart Xersizer!!!

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