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Dangerous Exercises
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2. Sit-ups on Fitball
3. Crunches
4. Back Hyper Extension
5. Bent Over Row
| Sit Ups: |
Normal
sit-up:
No Matter which way you look at the Sit-up it has vast become known in the Fitness Industry as one of the worst exercises you can to do... Here's why...
When doing a sit up much of the movement is thrust onto the lower back rather than the abdominals. Your hip flexors are the prime mover in a sit-up and pull directly on your spine to raise your torso off the ground. This leads to unnecessary strain on the lower back.
On top of that the targeted Abdominal area (rectus/6 pack) are only worked isometrically, this means they don't actaully contract during the movement, they only hold and stabilize the torso while your Hip flexors do all the work!!
Sit-up with
Anchored Feet:
When performed many people anchor there feet under a board or their training buddy holds there feet in place, preventing the back from sliding. As they perform the exercise they come all the way up to the knees and lower slowly back down.
The shear force of this
movement forces the vertebrae and spinal discs to be put under enormous
strain, which in turn can cause ruptures in the discs.
The
dangers of performing this movement lie with the shear force
on
the
vertebrae and spinal discs when you have a flexed and rounded spine.
When in this position the pressure is concentrated on
a small
area of the disc, which can easily cause small ruptures.
| Crunches: |
The crunch is a little different to the sit up and not so dangerous. What is important is that you get it correct. Plus ensure that you train other muscles in the abdominal region. Transverse & Obliques for a healthy ab routine...
When performing the crunch it is good practice to firstly contract the Transverse Abdominals. (The deep core abdominals)
From there place your hands behind your head and squeeze up towards the ceiling. For a more detailed explanation of a proper crunch follow the links.
Instead of contracting the transverse you use the hands on the back of the head to help pull you up. This will strain the neck and upper back.
Instead learn to contract form the abdominals and squeeze up towards the ceiling. If you are a complete beginner than this exercise is almost a waste of time...
With the small amount result you get from the movement you are much much better off training the Transverse Abdominals
Check out the Abdominal Weight Loss Section for the complete run down of how to achieve a Flat Mid-Section!
| Back Hyper Extension: |
The aim of this movement is to improve Lower
Back strength. Unfortunately it has the oppposite affect...Most Lower Back problems come with poor control and function of the pelvis. The Pelvis is stabilized by the Transverse & Oblique Abdominals and certainly not by the lower back muscles.
This exercise puts added stress upon the erector spinae and a few other smaller lower back muscles, those muscles already wear out quickly from holding your body in place all day. So the Hyper-extension places even more stress upon these muscles plus the inter-verterbral discs - Particularily in the lower back (lumber spine region)
So the unneeded strain and stress you place through the area is not needed and will eventually cause long term injury. Definately not recommended if your want a healthy lower back.
The best idea for lower back strength is to work on Core Exercises in the Transverse abdominals and also take a look at the world famous Pilates!
| Bent Over Rows: |
Coming soon!
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