6 Exercises You Should Avoid Or Be Careful When Doing In The Gym

Everyone knows today that practicing physical activity is often a totally positive habit and suitable for all those people who seek beauty, health and better quality of life.

However, exercising in a healthy way does not necessarily mean spending hours and hours inside a gym, performing an excessive amount of exercise, with as much weight as possible.

The rule is: always have the help of a physical education professional to indicate which are the best types of exercise for you. But it is true that not all people follow this basic guideline and are therefore liable to make mistakes when it comes to bodybuilding.

Some exercises commonly performed in gyms? usually without professional guidance? They are not indicated by doctors, as they may pose certain risks to the body and health of the practitioner. Still others can even be executed, provided that they are carefully considered to avoid problems.

Below, Jomar Souza, a specialist in exercise and sports medicine and former president of the Brazilian Society of Exercise and Sports Medicine (SBMEE), cites some exercises that should be done with greater care? so they don't run wrong? and others that should be avoided for the risks they may offer to those who practice them often:

1. Barbell squats: This is a very common activity in gyms for both men and women. However, according to Jomar Souza, it can offer negative results. • Exercises that generate a vertical load on the spine should be avoided. Over time, they can accelerate the natural wear of the spinal discs, leading to pain and eventually compression of the nerves that exit between the vertebrae. And a classic example of this type of exercise is the squat supported by a barbell over the shoulders ?, highlights.

2. Standing row: the possibility of performing the exercise called? paddling? standing raises doubt among many people. According to expert Jomar Souza, standing paddling can in fact overload the lumbar spine. "To avoid this problem, it is important that the abdominal and paravertebral muscles are strengthened, helping to stabilize the spine during the exercise," he explains.

3. Development behind the nape: Another common question concerns performing the exercise called? development? done behind the nape of the neck. Doctor Jomar Souza points out that this is also a type of exercise that generates a vertical load on the spine. This can be resolved by keeping the trunk slightly tilted back. Undoubtedly, the shoulders will be overloaded, as performing the exercise requires raising the arms above 90 °, facilitating the occurrence of tendonitis and bursitis. So the ideal is to use a lower load to prevent this kind of problem ?, explains.

4. Abdominal with trunk rotation: Some people choose to do sit-ups by rotating the torso to work the abdomen and obliques at the same time. However, Jomar Souza explains, although the anatomy of the spine allows rotation of the trunk, this movement can generate a shear force on the intervertebral disc, disrupting its external fibers. "This opening in the fibers may, over time, allow the emergence of a herniated disc," he says. "Of course it will all depend on how often this type of movement is performed, and if in addition to that, the practitioner also generates a load on the spine with other exercises," adds the specialist in exercise and sports medicine.

5. Stiff with arched back: Stiff is another very popular exercise in the gym. However, some people do it wrong, leaving their back arched. "In this case, there may be an overload on the dorsal spine discs and an increase in kyphosis, especially if the person already has a postural deviation of the spine," says doctor Jomar Souza.

6. Shrinking shoulders with rotation: The shrug aims to exercise the trapezoids. If we make this movement in front of a mirror, we will notice that the shoulders do not perform the rotation. When this happens, it means that the load is beyond that supported by the trapezoids, needing to rotate the shoulders to complete the movement. This maneuver can generate overload on the tendon and ligament structures of the shoulders, causing inflammatory processes and injuries ?, explains the expert.

Stretch or not?

Another issue that raises doubts among those who practice bodybuilding concerns stretching. After all, is it really important to stretch before and after exercise?

Doctor Jomar Souza explains that there is a great deal of controversy on this subject today. “But we must remember that stretching improves flexibility, and good flexibility makes us more independent to perform day-to-day tasks, especially when we reach old age. Ideally, the stretches be done before and after ?, highlights.

Stretching should cause slight discomfort but not the sensation of pain. If this occurs, it means that the muscle is being stretched above its limit, which can lead to injury ?, adds the expert.

With all this information, it is clear that the person who practices bodybuilding should always have the supervision of a professional in the field of Physical Education to perform the most varied exercises.

It is also important that before starting any physical activity, the person seeks a doctor, who will tell if he is really able to perform a certain type of activity, as well as indicate the necessary care with the practice.

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