15 Common Workout Mistakes Every Beginner Makes

fifteen workout mistakes that can damage your health are you dreaming of building your dream body the solution seems to be familiar just go to the gym however exercising can not only pull a muscle but also develop some serious health problems and we are not trying to be dramatic here people often do exercises wrong which harms their health do you want to know how to get to your goal without the unfortunate need to take medicine we've developed some recommendations on how to train in the gym properly and without ruining your health such information deserves a life don't you think number fifteen hip bridge if you aren't your back when doing the hip bridge you're doing it wrong what happens if you do it this way well load your lower back instead of your buttocks and it's not the result you need to do it correctly bend your knees so they form a right angle to the floor raise your pelvis up and make sure that your body forms a straight line from your shoulders to your knees it's important it may be helpful to do this exercise in front of the mirror for the first several times to control your position at the top squeeze your buttocks as hard as you can and contract your abdominal muscles number fourteen alternating side lunges when you do this exercise don't lean too far forward and bend your knees at an acute angle it's wrong doing this you overload your spine and means how to do it right keep your back flat and don't raise your pelvis you need to make sure that your knee is bent at an angle of approximately 90 degrees when squatting number 13 plank the exercise which can potentially give you a nicely toned belly rid you of a backache make your posture straighter provide your body with extra flexibility and even improve your bad mood however if your back is not straight when you are doing the plank Archy or rounding the exercise loses its effectiveness and becomes useless to make it work hold your body in a straight line from the top of your head down to your heels keep your arms at an angle of 90 degrees and don't bend your neck number 12 back squat this exercise increases overall muscle growth improves balance and even prevents potential injuries as you have bigger muscle strength and balance at the same time let's see the mistakes to avoid while doing this exercise don't let your knees go beyond your toes don't round your back and don't lay the barbell on your neck shifting the weight to your toes you can severely harm your neck and fall to do it correctly make sure the barbell weight is kept in line with the middle of your feet arch your back and don't lift your heels off the floor keep your thighs parallel to the floor and don't squat too deep number eleven grip the barbell correctly yes even the grip matters what's more if the barbell is on your neck it is extremely traumatic to do it right pull your elbows back and squeeze your shoulder blades together so that a shelf appears through the contraction of your muscles put the barbell on this shelf as low as possible but make sure that you can steadily hold it number 10 squat with a dumbbell or a plate if your shoulders are rounded forward during this exercise something went wrong what's more going too low on the squat gives you an extra load don't do it to do it right pull your shoulders back and squeeze your shoulder blades together keep your back straight slightly arched in your lower back your thighs must be parallel to the floor when squatting number nine deadlift why do this exercise first of all it increases fat burning it offers you a nice posture and it is safe well the safe is weight lifting exercises go but you should be extra attentive not to make the following mistake if your legs and arms are not vertical it puts you at risk of falling and injuring your joints to do it correctly you need to bend your knees push your chest forward arch your lower back and pull your pelvis back hold your legs and arms perpendicular to the floor number eight stepping on a platform when you are doing this exercise check where your feet are position the further we stand from the platform the greater the load is on our knees instead of our leg muscles how to do this one correctly straighten your back and squeeze your shoulder blades together slightly arch your back and stand closer to the workout bench or platform you need you must be in line with your foot here you go while you are practicing your newly formed exercise skills remember to hit the like button and let's continue number seven benchpress don't do it if your knees are bent a ton obtuse angle your back is straight and the barbell is shifted forward this way the load isn't even and the exercise becomes ineffective to do it right hold the barbell in line with your shoulders arch your lower back bend your knees and move your feet slightly backwards towards your hips number six dumbbell lunges what are the benefits of dumbbell lunges they are numerous first of all you improve your running and jumping skills moreover you find out which side of your body is weak and strengthen it and it improves your balance just remember if your knee is twisted sideways it's wrong ineffective and even traumatic the right way to do this exercise is to keep your knee in line with your foot and bend it at an angle of 90 degrees when stepping forward number five one-legged squat that's an even more perfect exercise for practicing your balance but you are doing it wrong if you shoulders are rounded forward this way your back is rounded and the squat is not low enough to do it right pull your shoulders back and straighten up squat down until your thighs are parallel to the floor number four one-arm dumbbell row this exercise strengthens your back and chest muscles as well as stretching them don't raise your head when doing it if your head is raised your back arches such a position is wrong and harmful it is important that your body makes a straight line from the top of your head to your buttocks number three dumbbell overhead triceps extension this exercise is an isolated one it means it influences only one group of muscles it's convenient as you can concentrate all your efforts exclusively on your triceps you do it wrong if you grip the dumbbell in the middle of its handle this way your joints will be loaded instead of your muscles to do it correctly take the dumbbell in both hands with your palms facing up keep your shoulders motionless and press your elbows as close to your head as possible raise the dumbbell overhead and slowly lower it number two standing calf raise if your goal is to jump higher this exercise is perfect for you you need to pay attention though if your feet are halfway or almost completely on the platform it's wrong they are not aligned with your shoulders to do it right and stand with a third of your feet on the platform so that they are in line with your shoulders lift your heels as high as possible hold for a few seconds then lower your heels until they are below the platform number one hyperextension this is an excellent exercise for a strong lower back you should notice that you were doing it wrong if your body doesn't fall in a straight line and your lower back is strongly arched here's the tip for doing it right avoid rounding or bending your lower back raise your torso to hip level and don't round your back when bending down we hope our video will allow you to train efficiently do you have any stories on the topic to share write them down in the comments and give us a thumbs up if this video receives 40,000 likes we'll make a video about a new way to lose weight and build the muscles fast join us on the bright side you


  1. Hey there, how often do you go to the gym?

  2. zashto sum navedena vse kato si svaliam hubostta:d

  3. I can’t even bend my back that much when I’m doing hip bridge
    At least on the floor

  4. Thx for sharing a nice videos..;)) for everybody who want to exercise..;;))

  5. i have lower back pain but my therapist told me to arch my back as much as possible (the #15th mistake) i immidiately got more back pain. now am doing it in right way 😄 maintaining proper body posture while doing exercise is very important, dont do it blindly guys. it will even worsen the situation.

  6. hey hey hey nice warm-up

  7. Yes, true. But however, any training is better then no training at all. Keep that in mind, even if u can't do all of this at first. Start with small steps, then motivate yourself to be better and "straighter". Hahaha.

    Enjoy life people.😘😁

  8. This one is effective.

  9. I thought it was related to attack on titan
    Sorry i,didnr read

  10. هل تمرين بلانك مسموح للحامل؟

  11. Good jog today have to try harder

  12. Who loves plank??

  13. ill just stick to running no harm done

  14. My instructor always watched my back, and he's always straighten you back! Don't look down just look straight 😅

  15. Excellent illustrations! Thank you for the demonstrations on the correct positions,; it really helped a lot!

  16. For every like I will do a push-up.

    I’ve been wanting to start exercising for a long time, but I’m always lacked motivation.

  17. Can train English,too😀
    Thanks the clip and the clear and calm speaking tone.

  18. Good one to know when I do planks my body tights up it feels like I was doing 100 push ups everything tightens up

  19. شي وصخ

  20. Am i the only person who watch mistakes first before doing it?

  21. Poopstains

  22. The kind of clickbait that you can't really hate

  23. Something relatable found here finally

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