Druny Williams, 'fitness' expert and personal trainer, explains to 'Vozpópuli' the movements that you should eliminate from your training plan if you want to achieve better results
Are you one of those who do not spare a single day at the gym? Do you spend several hours from machine to machine to lose weight and tone your muscles? Since time is money and nobody wants to do exercises that are useless, you should know that there are some physical activities that you are doing in your routine and that the only thing you get with them is to hinder your path to success.
The two-minute trick to effortlessly lose weight and improve your health
It is not just about going to your sports center frequently, but also about making the best use of the time you spend there, which you pay for. Perform exercises for the sake of carrying them out can console yourself with the feeling of having fulfilled your purpose, but does not guarantee you're sacándole full advantage of the money you spend on monthly or annual subscription.
If you notice that the hours that you spend between weight training and cardio machines are not having the desired effects, it is likely that the plan you have chosen is plagued with movements that are not very beneficial and that can even lead to unwanted injuries. Druny Williams, fitness expert and personal trainer, reveals to Vozpópuli which exercises you should eliminate from your routine because they are absolutely worthless.
Exercises that are worthless
1) Do squats on the Multipower
The first exercise that Williams says is useless to squat on the Multipower. Lifting a lot of weight can be perfect to upload to your social networks, but if you are a regular at the gym, surely you have it clear: you are doing everything wrong. " These types of machines do not activate your stabilizing muscles, which reduces your muscle building potential, " says the specialist.
How should you do it? Barbell squats will keep injuries at bay and increase your stability and balance simultaneously. It is one of the most complete and interesting exercises to strengthen the lower body because it helps tone the abdomen, buttocks, quadriceps and hamstrings, among others. To perform them correctly, be very careful with the position of your body. Your feet should be the same distance as your shoulders, that is, they have to stay on the same perpendicular line. Push your chest out and tighten your abs and glutes to reinforce the effect of the exercise and give your spine more stability.
The gluteal bridge is an exercise to work the butt in an initial but useless way
2) Shadow boxing
The next useless exercise is shadow boxing, but what is it? This discipline consists of a combination of boxing and karate blows that go to the rhythm of the music, which is also very important because the blows and the combination of movements depend on it. Although to practice it you do not need any type of machines or accessories, the instructors suggest wearing bandages to have a better grip when launching the blow. Also, some believe that with weights increases the difficulty, but they are wrong. " Make shadow boxing with weights is also a waste of time.It is useless to do boxing movements with dumbbells in the air. The only thing you can achieve with this exercise is a visit to the physical therapist, "reveals Druny.
According to the fitness expert the bench press does not produce in your muscles everything you thought. This exercise seeks to strengthen the chest, triceps and the anterior head of the deltoid. It is one of the classic movements of the gym and anyone who has stepped on it with the purpose of gaining muscle, has carried out it at some time. However, Druny believes that "for some people it is impossible to achieve a full contraction of the chest with this activity." For this reason, it is advisable to replace the lifting with the barbell by the dumbbells, which are safer, and which also allow a movement of the arms with more travel, as you can see in the following video.
3) The gluteal bridge
" The glute bridge is an exercise to work the butt initially but really useless," says the personal trainer. This physical activity works mainly on the back muscles of the legs, the lumbar area and the erector muscles of the back, involving the abdomen for a correct execution of the movement, but " it is not as beneficial as many believe ".
Mutipower do not activate your stabilizing muscles, which reduces your muscle building potential
4) Lateral raises with weights
Lastly, dumbbell lateral raises are also useless. They are a good exercise to strengthen the deltoid, however, this movement is particularly dangerous if performed incorrectly, as it can cause injury to the joints, especially the rotator cuff of the shoulder. "To avoid such risks, it is best to do shoulder press squats because it exercises more muscle groups and burns more calories," explains Williams.