Experts on fitness are certain you can get in good shape without going to the gym. And the movements like plank, twists, and squats that can be done at home are good for that. Yet at first glance they can only look simple — indeed, many people are doing them wrong. So not only can this affect their performance, but it can also cause health problems.
1. Plank – “Basic Exercises For Fitness at Home”
The plank is one of the most effective basic exercises that engage all body parts. But the improper performance of this exercise resets all its effectiveness and may lead to problems with the spine.
The raising of the pelvis leads to improper distribution of the load, which puts too much pressure on the shoulders, causing pain in the neck.
Deflection in the lower back reduces the engagement of the ab muscles, harms the knees, and may cause pain in the lumbar area.
Improper head position: Looking up or to the side may lead to cervical osteochondrosis.
The Strategy Right
Place the elbows right under the joints of your shoulder, relax your neck and look down.
Your legs will be straight, and you will work the gluteal muscles.
Your back should be level, your waist should be relaxed, and your knees with your shoulders and heels should form a straight line.