Bodybuilding isn’t just about pushing and pulling weights, it requires planning
Know what not to do in the gym It’s the first step to avoiding accidents, avoiding injuries and actually achieving your goals. In other words, for those who want to lose weight, gain muscle mass or improve their health, this is a determining factor.
As simple as it may seem, knowing what not to do in the gym can be a real mystery to some people. Of course, you shouldn’t perform new exercises without the help of a professional. But there are also some more specific behaviors that can slow down muscle development.
Therefore, with the help of the trainer Leandro Gemelliwe have separated five mistakes that hinder your results in the gym. Check:
What not to do in the gym
1. Don’t valorise the warm-up. “I see a lot of people warming up by rotating their arms or even running on the treadmill. For bodybuilding, the best warm-up is a localized warm-up with some type of intensity (if there’s no intensity, there’s no warm-up). So, an individual who can bench press 100 kg cannot warm up with the barbell alone, as this will not provide any significant stimulus. Therefore, the warm-up should be performed with at least 30%-50% of the load usual uses and with many repetitions”, Twin account.
2. Ignore small pains. “You know when we are about to perform an exercise and we feel a little pain that soon disappears? Don’t ignore it under any circumstances. I always repeat this to my students. After the warm-up, it may be imperceptible, but there could be some small injury that, if ignored during heavy training, it becomes a serious injury,” he says.
No laziness
3. “Forgetting” the veal. “I asked my students about leg training and the answer was about 4 or 5 exercises for the thighs and only 1 exercise for the calves. And, in fact, the calf should be treated as a separate muscle, so it has need at least 12-20 sets per week,” advises Twin.
4. Don’t focus on weak muscles. “This is a big mistake! Not everything that is big is beautiful, so a shape that is ugly and growing looks ugly. Always look at your weak muscles and focus on them,” advises the coach.
5. Forget about shoulder laterality. “When we do chest workouts, the front shoulder is worked a lot, while when we do a back workout, the back shoulder is also worked a lot. The lateral part of the deltoid needs to be stimulated in a more isolated way, so focus on this. To have a good shape is essential a wide shoulder girdle”, concludes Twin.
Check out three other mistakes that can negate your training results:
Source: Terra
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