Least Effective Exercises

They are inefficient, have a high risk of injury and provide practically no benefit for the time and effort expended on them

. Because we are looking for the quick and easy solution to our problems and trouble spots. Unfortunately, that leads to a lot of wasted time at the gym that could have been put to better use to actually reach your fitness goals. Lat pull-down behind the head. This exercise is done sitting on a machine with a weighted, cabled bar overhead.

Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. Most people's shoulders aren't that flexible, so the move can lead to shoulder impingement or worse, a tear in the rotator cuff. Military press behind the head. In this exercise, you lift the weights or barbell starting from behind the head at shoulder level, and press up and down behind the head. It can cause the same problems the behind-the-head lat pull does and should be avoided. It's also wiser to choose an exercise that targets several muscle groups at once, rather than putting all the strain on the shoulders.

Pulling weights, a barbell, or a weighted cabled bar up under your chin is of no use. Lying leg press with knees bent too deeply. Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend

Squats on the Smith machine. This is a squat you do standing at a machine that has a barbell on a sliding track. The barbell rests on your shoulders, behind your head.

Any exercise done wearing the wrong shoes. Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis.

Exercises done with the goal of spot reduction. People who do strengthening and toning exercises in an effort to trim fat from a certain area thighs, hips, stomach, or arms have the wrong idea. These exercises can help firm muscles.

Using bad form on cardio machines. Walk into any gym and you'll see some people sweating through their treadmill, elliptical, or stair-climber workouts with their bodies hunched over and a death grip on the handrails. Always lifting with a weight belt. Bodybuilders have long used these belts to provide low back and abdominal support when lifting heavy weights. But now they seem to be standard equipment even for many occasional weightlifters.

by: Trudie

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