8 Popular Exercise That Don't Work At All.......besteducationpage

SUMMARY:

- When you do side bends while holding a dumbbell in each hand, you’re basically wasting your time. Each dumbbell counterbalances the other, so straightening up doesn't require much muscle effort. Plus, this exercise puts a lot of strain on your spine and the tissues that serve as shock absorbers.

- Many fans of the Standing Chest Fly believe that the motion of closing and opening their arms in front of them works their chest muscles. Sadly, it's far from the truth if you do this while standing. This exercise does nothing for your chest. It only stresses the rotator cuffs in your shoulders.

- If you don't follow the "overload principle," which means you challenge your muscles to the max, you won't gain strength or build muscle mass. Of course, using cute little lightweight dumbbells definitely won’t harm you. But they also won’t be of any use at all.

- When you sit on the leg extension machine, you work your legs separately from the rest of your body. This is unnatural since your legs weren't designed to move so much weight upwards.

- When you use a hyperextension bench, you can overarch your lower back all too easily. This is particularly risky for those who have excess abdominal fat or an inborn exaggerated curve. And if you decide to do this exercise while holding a weight plate, you dramatically increase your risk of injury.

- It's a common misconception that doing a bunch of crunches is your ticket to a stronger core and a rocking six-pack. But experts are sure that no matter how many crunches you do, this won't rid you of stubborn belly fat.

- The elliptical does burn calories, and it can even make your heart a bit stronger. But it doesn't boost your fitness level at all. The only reason you might want to use this equipment is if you have an injury and can't walk, run, or climb stairs

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in popular exercises that don't work at

all it's hard enough finding the time

and motivation to hit the gym so props

to you if you've managed to get past

that initial hurdle but what if the

exercises you're doing are doing nothing

for you

number eight dumbbell loaded side bends

when you do side bends while holding a

dumbbell in each hand you're basically

wasting your time each dumbbell counter

balance is the other so straightening up

doesn't require much muscle effort your

obliques don't need to work since the

weight in your other hand simply pulls

you up Plus this exercise puts a lot of

strain on your spine and the tissues

that serve as shock absorbers as a

result you can rupture a spinal disc if

you want to make your side Bend safer

and more effective use just one dumbbell

but a much better option that won't be

potentially risky for your back is the

side plank crunch to do this exercise

you'll need to get into a side plank

with your left elbow and forearm on the

floor and your right hand touching your

head then while keeping your waist

lifted you should bring your right leg

toward your shoulder touch your right

elbow and return to the initial position

three sets of 10 reps on each side will

be enough this side plank crunch will

improve your balance strengthen your

core and slim down your waist

number seven standing chest fly many

fans of the standing chest fly believe

that the motion of closing and opening

their arms in front of them works their

chest muscles sadly it's far from the

truth if you do this while standing due

to gravity the weights you holding keep

pulling down on your arms consequently

this exercise does nothing for your

chest

it only stresses the rotator cuffs on

your shoulders luckily you can easily

adjust this exercise to make it

effective and safe all you need to do is

lie down take a dumbbell in each hand

and position them above your chest your

elbow should be slightly bent move your

arms to the side slowly after they reach

the floor lift your arms back to the

initial position ten reps will do the

trick

number six smith machine squats squats

are a great exercise that trains your

core butt and legs but by doing squats

with the use of a smith machine

you don't do your body any good a Smith

machine is a popular type of gym

equipment with a weight bar that slides

up and down on a track few people know

that this machine makes you move in an

unnatural way since the bar is fixed

you can't arch your back which is

natural for your body plus there isn't

enough space to adjust the angles of

your joints basically these two

circumstances increase your risk of a

lower back or knee injury try not to

rely on machines too much and do your

squats with free weights or with a bar

weight if you do everything correctly

you don't have to worry about hurting

yourself plus you'll use a lot more of

your body's own natural stabilizing

muscles which will make your workout way

more effective number 5 exercising with

extremely light dumbbells if you don't

follow the overload principle which

means you challenge your muscles to the

max you won't gain strength or build

muscle mass of course using cute little

lightweight dumbbells definitely won't

harm you but they'll also won't be of

any use at all in this case why waste

your time to determine the proper

dumbbell weight for your fitness level

pick one and start to do an exercise if

you manage to do only 8 to 12 reps

that's it you've found your perfect

weight if you can do 15 reps or more the

weight isn't heavy enough number 4 leg

extensions even if you're dreaming of

powerful toned quads using the leg

extension machine isn't the way to go

the thing is that when you sit on this

machine you work your legs separately

from the rest of your body this is

unnatural since your legs weren't

designed to move so much weight upwards

this puts a lot of strain on your knees

particularly the ligaments and tendons

situated there in the end you can easily

hurt this vulnerable part of the body if

you don't have any health limitations

opt for lunges or squats

you'll still used in the extension

motion but you'll simultaneously work

other muscles around the joint as well

while decreasing your risk of a serious

knee injury number three back extensions

with added weight doing extensions isn't

a bad thing especially if you need to

strengthen your core

hyper extension however is a different

story when you use a hyper extension

bench you can over arch your lower back

all too easily

this is particularly risky for those who

have excess abdominal fat

or an inborn exaggerated curve and if

you decide to do this exercise while

holding a weight plate you dramatically

increase your risk of injury

besides extra weight may throw you off

balance a much better way to strengthen

your lower back and work your midsection

is to do back extensions lying on the

floor belly down in this case you should

stretch your arms out in front of you

with your palms down your legs should be

straight lift your right arm and your

left leg off the floor and stretch them

out as much as you can hold it for about

five seconds and then return to the

initial position do the same for the

other side repeat this exercise ten

times on each side

number two crunches it's a common

misconception that doing a bunch of

crunches is your ticket to a stronger

core and a rocking six-pack but experts

are sure that no matter how many

crunches you do this won't rid you of

stubborn belly fat this exercise will

only emphasize a slouching posture that

people get when they sit in a chair all

day if your goal is tight abs nothing

will help you better than planking

unlike crunches the plank involves all

the core muscles tightens your

midsection and reduces back pain it

significantly improves your flexibility

as well when you do this exercise the

muscles around your collarbones

shoulders and shoulder blades stretch

and expand the same happens to the

arches of your feet your hamstrings and

your toes on top of that it's exactly

the plank not crunches that can improve

your posture and benefit your balance

number one the elliptical the elliptical

is a cardio machine loved by many it's

said to be easy on your joints and you

can watch your favorite shows while

getting a portion of your daily exercise

unfortunately this activity doesn't do

much for your body first of all when

using this training equipment you don't

follow your body's natural motion this

means that this exercise isn't as

effective for strengthening your muscles

as let's say running or even walking the

elliptical does burn calories and it can

even make your heart a bit stronger but

it doesn't boost your fitness level at

all the only reason you might want to

use this equipment is if you have an

injury and can't walk run or climb

stairs a great alternative to the

elliptical is a stair Mill it gives you

a perfect aerobic workout while training

all kinds of

so groups throughout your body have you

heard of any other exercises that aren't

worth your time let us know down in the

comments don't forget to give this video

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