Have you been unable to exercise for a while and are you planning to pick up your sports routine again? Good for you! Just keep in mind that you may not be able to do everything at the same level or in the same way as you were used to… These 5 exercises are the worst exercises for when you have not exercised for a while and you should therefore avoid them… Fortunately we also have alternatives!
Read also :'How to start exercising again if you haven't done it for a year'
If you have not exercised for a long time, it is wise to avoid high-impact exercises, such as the box jump. Although jumping exercises are very good for developing sport-specific exercises and strength, it is better to postpone box jumps if you are just starting to exercise again. They're quite tricky if you don't do them often or do them unsupervised, because these types of exercises require strength up to seven times heavier than your body weight. As a result, they are especially disastrous for your joints.
What can you do?
ski jumps:
1. Stand with your feet together and keep your arms at your sides.
2. Keeping your feet together, bend your knees, jump up and land slightly to the right.
3. Bounce back up and jump a bit to the left
4. Keep jumping back and forth as if you were jumping over an imaginary line. Keep your back straight and your chest up.
Tricep dips are one of the most popular arm exercises, but they are also quite impactful. This exercise can put extra stress on your shoulder joints, which can cause shoulder complaints if you don't perform the exercise properly. Your shoulders rely on your muscles and tendons for stability for this type of exercise, and if you haven't trained these muscles for a while, they probably aren't strong enough to do the exercise properly.
What can you do?
Triceps Pushdowns:
1. Hold a bar, rope, or dynaband tied overhead. You can also use a cable machine when you are at the gym.
2. Keep your elbows bent and tight against your sides, they should stick out a little bit behind your body.
3. Keeping your upper arms stable, extend your arms from your elbows by moving your palms toward the floor.
4. Are your arms fully extended? Then bend them again until your elbows reach a 90-degree angle, so that you come into your starting position.
Even when you're in great shape, chicken pull-ups are tough. If you don't have enough strength or conditioning, the momentum and speed in this exercise can leave your muscles unable to maintain control. Compared to regular pull-ups, chicken pull-ups require a swing to lift your chest toward the bar, making it a cardio and strength exercise rolled into one. Quite spicy, especially if you are just starting to exercise again…
What can you do?
lat pull down:
1. Attach a dynaband to a point high above your head.
2. Hold the other end of the strap in both hands. Kneel if you need more tension on the band.
3. Extend your arms above your head. This is the starting position.
4. Exhale and pull the band down with your hands shoulder-width apart.
5. Tighten your lateral muscles—also known as your wings—when you get to the bottom of the movement.
6. Release the tension from the belt and return to the starting position.
Although it seems like a very simple exercise, the upward rowing movement is an exercise that you should do regularly. With this exercise you turn your shoulder towards your body, so you can injure your shoulder if you don't practice with this enough. A good reason not to pick this up immediately when you start exercising again…
What can you do?
Cable face pulls:
1. Start by securing a cable machine or dynaband at eye level.
2. Stand about two to three steps from the anchorage and grab the strap or rope with both hands in an overhand grip with your thumbs facing you.
3. Move your arms toward you so that your elbows are at shoulder height, pulling the band or rope toward your chin. Keep your fists at eye level.
4. Hold this pose for a moment.
5. Relax and release the cable or rope to the starting position.
Deadlifts are a very effective way to target all of your major muscle groups. But if you're just starting to train again, it might not be a good idea to get back to work with a barbell right away. You really have to build up deadlifts, so lifting directly on your old weight is probably not a smart move. Therefore, fly the exercise as if you were just starting again and exchange the bar for a kettlebell, for example. This gives your body the chance to get used to the exercise again.
What can you do?
kettlebell deadlift:
1. Stand with your feet hip-width apart and a kettlebell in front of your thighs with your palms turned toward your body.
2. Lift your body from your hips and bend your knees slightly to give your hips room to come down so that you can lower the weight toward the floor, approximately to the middle of your shins.
3. Watch your posture:your spine should be straight and long, your chest open and up and your shoulders pulled back.
4. Engage all the muscles in your core to hold this pose as you push your feet into the floor and bring the weight back up until you are standing. Use your glutes and hamstrings for that; you have to get the idea that you are pushing the floor away.
Source: Livestrong.com
