Saturday, January 19, 2013

4 Training Mistakes You Don't Know You're Making.

Nobody is perfect in their training.  We all make mistakes. Even with Coaches, Critics, and with a mirror in front of us.  It's hard sometimes to know what one part of your body is doing when your mind is focusing on another part. Below is a brief description of 4 things you're doing, or could be doing without knowing, wrong.

1. You're not focusing on the movement enough. Your mind is elsewhere.

Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?

This happens a lot.  We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second.  You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible.  When training, nothing else matters.  Everything else can wait.

2. You're NOT tucking your elbows while doing Push Ups.

I've only had a few people come into the gym and do proper push-ups.  Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors.  This is because we are not taught properly when we learn the push up.  Most likely in gym class during our school years.

Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.

3. Your heels are coming off the ground during a Squat, you don't push your knees out, and your chest is falling to the ground.

The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground.  Feet flat during the squat, push your knees out, and keep your chest up.

4. You bounce while stretching.

Some people get into the stretch and bounce up and down, back and forth and think they're stretching the muscles better.  NO. Don't. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don't bounce your stretches.

If you're making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury.  Form is crucial.  Exercise is always quality over quantity.  We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you're doing an exercise wrong, stop and ask someone.  People won't get pissed and bite your face off.  They'll gladly help if they the answer!

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