7 Exercícios Que TODO MUNDO Faz Errado Na Academia

Introduction

This tutorial will help you correct common mistakes made during seven popular gym exercises. By following these steps, you can improve your technique, enhance muscle engagement, and reduce the risk of injury. Whether you're a beginner or experienced lifter, this guide offers valuable insights for your workouts.

Step 1: Correctly Perform the Triceps Pulley

• Setup: Adjust the pulley to a suitable height and grip the handle with both hands.
• Common Mistake: Many people move their elbows too much during the exercise.
• Correction:
  • Keep your elbows close to your body.
  • Focus on extending your arms downward without excessive elbow movement.
• Tip: Maintain a stable posture and engage your core for better control.

Step 2: Execute Lateral Raises Without Swinging

• Setup: Stand with a dumbbell in each hand at your sides.
• Common Mistake: Using body momentum to lift the weights.
• Correction:
  • Raise the dumbbells to shoulder height with controlled movements.
  • Avoid leaning or swinging your body; keep it straight.
• Tip: Perform the exercise slowly to maximize muscle engagement in your shoulders.

Step 3: Perform Bicep Curls Correctly

• Setup: Stand with your feet shoulder-width apart, holding a barbell or dumbbells.
• Common Mistake: Dissipation of force vector by opening the elbows.
• Correction:
  • Keep your elbows close to your torso throughout the movement.
  • Focus on curling the weights strictly using your biceps.
• Tip: Avoid lifting excessively heavy weights to maintain proper form.

Step 4: Proper Machine Bench Press Technique

• Setup: Sit on the bench with your back firmly against it and feet flat on the floor.
• Common Mistake: Incorrect positioning of the hands on the bar.
• Correction:
  • Grip the bar slightly wider than shoulder-width.
  • Lower the bar to your chest without bouncing.
• Tip: Keep your elbows at a 45-degree angle and press the bar straight up.

Step 5: Correct Rowing Form

• Setup: Use a rowing machine or a barbell, bending slightly at the knees.
• Common Mistake: Excessive leaning forward or backward.
• Correction:
  • Maintain a neutral spine and avoid leaning too much.
  • Pull the weight towards your lower rib cage.
• Tip: Engage your core and avoid using your lower back to lift.

Step 6: Proper Calf Raises for Growth

• Setup: Stand on the edge of a step with your heels hanging off.
• Common Mistake: Not achieving full range of motion.
• Correction:
  • Lower your heels below the step level and then raise them high.
• Tip: Perform the exercise slowly to ensure muscle engagement throughout the movement.

Step 7: Avoid Common Mistakes in Squats

• Setup: Stand with feet shoulder-width apart, toes slightly pointed out.
• Common Mistake: Letting knees cave inward during the squat.
• Correction:
  • Keep your knees aligned with your toes as you squat down.
  • Focus on pushing your hips back and keeping your chest up.
• Tip: Use a mirror to check your form if necessary.

Conclusion

By correcting these common mistakes, you can significantly improve your workout effectiveness and reduce the risk of injury. Focus on your form, control your movements, and remember to engage the right muscle groups. Consistently practicing these tips will lead to better results in your fitness journey. For more detailed guidance, consider watching instructional videos or seeking advice from fitness professionals.