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4 popular exercises DOs and DON’Ts

push-up_initial

When done correctly, you will reap all the benefits from weight training all the while avoiding injury. Here are 4 very popular and very effective exercises. I will be giving you pointers on how to properly execute these exercises as well as things to avoid. During your next workout session, use the mirror in order to ensure proper form and technique.

The squat

Do’s :

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  • Bending your hips, knees and ankles at the same time
  • Placing feet shoulder-width apart, toes straight ahead
  • Keeping abs tight

Don’ts :

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  • Placing feet too close together or too far apart
  • Pushing knees past toes without bending at hips
  • Opening or closing knees when bending
  • Arching your back

The plank

Do’s :

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  • Keeping torso and legs perfectly aligned
  • Keeping elbows in line with shoulders
  • Facing the floor, having head relaxed and neck in line with spine

Don’ts :

planche_bas planche_haut

  • Either bringing chin to chest or lifting head to look upwards
  • Sagging your hips bringing stomach to floor
  • Arching your back

The forward lunge

Do’s :

fente_bon2 fente_bon

  • Simultaneously bending at hips and knees
  • Keeping feet in line with hips
  • Hip to knee forming a 90 degree angle
  • Keeping shoulders aligned with hips

TIP: For proper position, place the back knee on the floor so that it’s aligned with your hips, and then push up to start exercise.

Don’ts :

fente_penche fente-genou

  • Knee of front leg extending past toes
  • Front knee moving laterally
  • Leaning body forward

The push-up

Do’s :

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  • Setting hands at a distance that is slightly wider than shoulder-width apart with fingers pointed forwards
  • Keeping elbows close to body during exercise
  • Lowering your body until your chest is an inch above the floor before pushing upwards
  • Keeping head, torso and legs perfectly aligned
  • For an easier version, lay the knees on the ground while keeping the trunk parallel to the ground.

Don’ts :

push-up_large push-up_bas

  • Sagging your hips bringing stomach to floor
  • Having hands wider than shoulder-width apart
  • Elbows bending outwards when lowering
  • Butt sticking up in the air
  • Dropping head down towards floor

By Karine Larose

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


4 popular exercises DOs and DON’Tsis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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