             
|
Dangerous
Exercises
|
Dangerous Exercises Legs -
Discussed:
1. Squats/Lunges with knee bent over toes
2. Leg Extension
3. Hamstring Curl
4. Butt Blaster
5. Smith Machine Squat
| Squats/Lunges with knee bent over toes |
When
peforming a squat the last thing you want to do is enable the knees to
come over your toes.Pictured is a man heading into a very dangerous Deep Squat. This is dangerous because the knee joint is opened up far beyond its comfort zone.
To ensure the knees are even more happy he has added weight through an already unstable position. NOT GOOD!
Solution:
Place a bench behind you when you are squatting. Whether you are using dumbbells, a barbell or no weight whatsoever, the bench will be your guide.
As you squat down keep your abdominals tight and controlled, alow the natural movement to bring you down to the bench. Let the tip of your bum bone (Coccyx) touch the bench. Ensuring your keeping Perfect form throughout the movement.
For the full run-down on how to perform the Squat use the blue link!
| Leg Extension |
The Leg extension is
a popular exercise you will
find on ALL Home Gyms. So after reading this you probably won't want to
do this exercise again and you may start to look for a Home Gym that
DOES NOT have one... Let me save you the time!
Now... Why is the Leg Extension a Top 5 Horrible Exercise Contender!?!
The exercise pulls the knee cap back onto the thigh bone (femur) initiating a Bone on Bone grinding contact at the knee joint.
It also pulls the front shin bone (tibia) forward on the femur causing strain on the anterior cruciate ligaments (ligaments at the back of the knee)
This exercise is terribly demanding on the entire knee joint and has been proven to be less effective in stimulating the thigh muscles when compared with a squat.
Solution:
Results will come a lot faster with the Leg Press and Squat exercises. There is plenty of variety to be had with both these exercises.
Start off in the Workouts for beginner section for the full run down of a safe, yet very effective exercise program!
| Hamstring Curl / Leg Curl |
Another
common machine found at your local Health Club. Luckily Home Gyms
cannot include this machine as it just takes up far too much room!The Hamstring Curl is another dysfunctional exercise that attempts to train the hamstring in an ineffective way.
It pulls the Tibia (front shin bone) back towards the femur (thigh bone) which forces unneeded starin upon the knee joint.
Solution:
The Hamstring is trained when you do more functional daily movements such as squats, leg presses and step ups.
For the more advanced Lunges and Deadlifts are recommended.
| Butt Blaster |
A relatively new design in the
fitness world and one that should be sent back to
where it came from.
The small amount of weight that can be lifted on this machine will force your results to be declined.
Solution:
Stick with the big powerful Butt movements such as a Squat or Leg Press. They offer much better results in the long term.
For the advanced Lunges and Deadlifts are both great options
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Dangerous Exercises Abdominals and Lower Back
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