Traumatic exercises in the gym. Traumatic exercises: permissible loads in fitness. What exercises most often cause injury

Incorrect technique for any exercise with weights can lead to injury. However, there are exercises, the implementation of which is associated with increased injury risk for certain joints. So, in what exercises, in addition to incorrectly performed squats, to look for the causes of injuries and what nuances of performing these exercises should be paid attention to Special attention? To prevent knee problems, pay attention to the nuances of the following exercises.

Lunges. At the slightest deviation from correct technique you have every chance of injuring your knees. Moreover, even correct execution lunges can cause discomfort for some people, especially out of habit, due to the presence of a shock load on the knee during the step (in this case, lunges should be replaced with lunges on the spot or reverse lunges). The main things to pay attention to in order to keep the knees healthy are the step width and the position of the knee of the leg that remains behind (in fact, these things are interconnected). You need to step so long that the front leg forms two right angles: the first is between the floor and the lower leg, the second is between the lower leg and thigh. In this case, firstly, you do not have a chance to get injured due to excessive extension of the knee behind the foot, and secondly, you will not beat from the floor with the knee of the back leg (naturally, the correct technique does not involve touching the floor with the knee. And you should not underestimate this point, if you hit the knee on the floor 15 times in the approach, after a while you will get knee pain).

Squats in Smith. Keep in mind: the force with which you lean on the simulator returns from it to you (in the case of a free bar, this rule does not work, since the bar is not fixed on the support, you are the support for it). You push Smith and he pushes you back in the opposite direction. Through the skeleton, this force creates a shearing load on the knees, especially when moving forward, when your back practically does not bend when doing a squat, so be careful with your knees when doing this version of the Smith squat. In addition, the unnatural trajectory of the neck due to its fixation on the simulator does not allow you to change the trajectory in a way that is comfortable for you (and, accordingly, so that your joints move naturally for themselves). Free-weight squats, while requiring better coordination and less variation in foot position, are a more natural movement for our joints.

Leg extension in the simulator. An exercise that is very dangerous for the knee joints due to the unnatural movement. By and large, it is usually not necessary - it is not basic and can be easily replaced by other exercises that are more effective and safer. For some reason, some people think that extensions are less traumatic than squats, but this is not the case (subject to the technicality of the squat and a reasonable selection of weights), someone performs them as a warm-up before basic leg exercises, which is also not particularly advisable, so how only one muscle group warms up.

The impact of running is quite bad for the knees, especially when running on hard surfaces and in the wrong shoes. Running also has the right technique, the observance of which reduces the load on the knees, however, it is quite advisable to use not running, but walking as aerobic loads - the effect will be similar, and the risk of injury will be less.

Knee problems are one of the most common complaints among weightlifters. In the presence of severe pain symptoms, in addition to the squat, it is necessary to exclude all the exercises listed above until the pain disappears. Don't try to maintain the strain that caused the injury by using bandages, knee braces, and painkillers. With discomfort in the knees, knee pads are desirable, but only for warming the joint, and not for maintaining (and certainly not for increasing) the load.

First where to start studying the safety technique of a rather weighty arsenal of exercises practiced in bodybuilding is to understand its main principles. So from the very beginning of training, you should not recklessly try to repeat someone else's records. Instead, it is much more productive and safer to move towards your goals strictly according to plan and always gradually.

Everything has its time… Often the first time noticed results of other advanced athletes are the fruit of many years of work, and not a spontaneous attempt to impress the surrounding public. For the same reason, you should not arrange obviously premature competitions with yourself, especially for the sake of third parties who provoke you to perform an exercise with a weight that you have not previously worked with and did not plan to work with.

Unhealthy excitement- a sure way to a serious violation of the technique of performing a heavy exercise, and, consequently, to an increase in the uncontrolled risk of injury by anyone. An injury from which there is not always a 100% cure in a number of cases.

What has been said to a large extent concerns demonstrative attempts to overcome the maximum possible weight in one or two repetitions without the mandatory preliminary many months of preparation in such cases. So all the records - only according to plan and with the necessary lead-in work ... Having perceived and felt the general spirit of the safety precautions required in the hall, you can begin to study more detailed points related to the safest possible exercise, especially basic and especially with heavy weights.

How to reduce the risk of injury in general?

Any exercise with a serious additional load should be performed only after one or two, and in some cases all three or four warm-up approaches. This is a reinforced concrete rule with great insurance and will save you more than once in the future from reckless attempts to perform an exercise without fully and deeply preparing for it.

In addition, a comprehensive warm-up, performed to the beat of how you feel on the day of training, is in itself a great way to achieve high results in the final working sets. In other words, with one shot - i.e. after performing a pyramidal warm-up, you can kill two birds with one stone ... And insure yourself against injuries and achieve effective exercise performance.

Not less than important point in terms of increasing your safety during hard exercises is the help of an experienced partner. The insurer partner, attentive and collected, is able to prevent in time, often completely uncontrolled by the performer himself, the drop or fall of the barbell.

The most indicative in this sense are such exercises of the "golden three" as bench press and squats performed with a barbell. heavy weight. In view of the obvious impossibility of the athlete to cope with the load in these exercises on his own after the bar has already “crushed” or is just starting to enter the “breakdown position”, the help of an experienced safety colleague in the final approaches and repetitions is simply vital ... The help of the insurer is also a kind of taboo for injury...

The most traumatic exercises

The most diverse and even seemingly harmless exercises can cause injury. Most often, alas, because of the banal negligence and careless attitude to the "iron" ...

Nevertheless, maximum attention should be paid to those training movements that most clearly demonstrate the weakness of the human musculoskeletal system.

Their list includes:

almost all exercises performed in an incline (due to the risk of injuring the lower back). All varieties of deadlifts, bent over rows, backbends (good mornings), and of course, shoulder weight squats;
exercises that cause increased or twisting pressure on the intervertebral discs in the lumbar region. These are torso raises, sitting on a Roman chair or incline bench for the press, performed both without and with side twists. As well as barbell / dumbbell presses while standing (and sitting without back support), performed with excessive deflection in the lower back;
exercises that shoulder joints, their small rotator muscles and periarticular tissues are exposed to a high pathological load. These are excessively deep push-ups in the uneven bars (when the angle in the elbow becomes less than 90º), bench press from behind the head while standing and sitting (especially with poor flexibility shoulder girdle), pulling the bar to the chin (at the top of the movement), traction upper block and pull-ups wide grip behind the head (namely, the movement behind the head).

The potential injury risk of these exercises has been repeatedly tested by athletes from different parts of the world. Therefore, it will not be superfluous to take advantage of the experience of injuries already accumulated when you use the exercises from the above list with some caution.

Let's sum up

Regardless of the training situation of the circumstances, it is not worth working in potentially traumatic exercises with record-breaking weights, without a thorough and deep warm-up in them, neglecting the obvious anatomical weaknesses of our body in well-known athletic movements.

And if you do include them in your training program, then avoid the most uncomfortable and traumatic sections of the amplitude, as well as any departure from the emphatically technical execution of the exercise.

In this publication, I want to bring to your attention a list of exercises that require a particularly careful approach to their implementation. I want to clarify right away that this list is not formed so that you are afraid of danger and exclude them from your training. You need to know this only so that you can prevent and avoid repeating the mistakes of others and the most common injuries.

The purpose of this exercise is to load the front and middle beams. deltoid muscle, upper trapezoid and triceps. In the initial position, the bar of the bar rests on the shoulders, the elbows are strictly under the bar throughout the entire range of motion, the back is straight, at the top point the bar is above the head and does not fall forward or backward.

Bench press from behind the head is fraught with injury to the shoulder joint due to:

Insufficient shoulder flexibility. If you can’t set your forearm strictly vertically, then the entire load falls on the front bundle of deltas, which has to work in an unnatural position for itself. In addition, posture is disturbed, and the non-physiological position of the spine entails injuries to the cervical and thoracic regions.
Incorrect range of motion. First, do not lower the neck below the middle of the ear. Deeper movements can result in torn or sprained rotator cuff ligaments.
Secondly, it is unacceptable to beat the bar from the shoulders. If the flexibility of the shoulder allows you to press from behind the head with maximum amplitude, then the touch of the neck with the back should be barely perceptible. Otherwise, it may result in injury to the vertebrae.

A safer alternative to this exercise is the Smith press.

She is a high thrust or shoulder broach. It is performed with two grip options: narrow and shoulder-width apart. With a narrow grip, the main load is taken by the trapezius muscle. With a shoulder-width grip, the middle and rear bundles of the delta, deep scapular muscles work.

When working with a wide grip, the main risk zone is the clavicular part of the front deltas. After the shoulder has passed a line parallel to the floor, the emphasis of the load shifts from the deltas to the trapezium. In this case, the anterior deltoid bundles take on an unnatural position in which they do not work, but experience a lot of pressure.

The way out is not to raise the shoulder above the parallel with the floor.

In work narrow grip the risk zone is the wrists. Here it is allowed to lift the bar to the chin, but to avoid injury to the hands, use a curved bar and at the top of the amplitude, keep the hands above the elbows.

An alternative is to swing dumbbells to the sides while sitting.

As is known, this basic exercise, developing pectoral muscles and triceps. They are insidious in the first place by the amplitude of movement.

The depth of lowering the body should be selected only on the basis of individual flexibility and mobility of the shoulder girdle, without leveling on others. Otherwise, the risk of stretching or tearing the pectoral muscles increases significantly.

It is also important not to lower your head and not let your elbows “walk”.

The conclusion is this: do not use additional weights until you learn to work confidently at maximum amplitude.

Squats and all types of deadlifts: deadlift, straight-legged and sumo

All the exercises listed in the subheading give a noticeable axial load on the spinal column. And although many experienced athletes do not consider them traumatic with proper technique, beginners should be very careful with them.

It is important to know that most injuries do not happen when the bar is being lifted, but when it is lowered down, when the subconscious command is given to the muscles to relax. Don't lose control of the movement for a second, don't round your back, and don't let your muscles relax.

Squats, like deadlifts, have a negative effect on the spine with the wrong technique and the wrong weight. Also in the zone of increased risk are the knees - they should not go beyond the feet and, moreover, twist inward.

Do not neglect safety belts, keep your back always straight and do not hesitate to ask the coach to follow the technique - from the side of the mistake is always more visible. Do not chase the maximum weight. The best is one with which you can perform at least five repetitions. Spinal injuries always have far-reaching unpleasant consequences.

Most traumatic exercise

Any exercise can become it, if you neglect the warm-up, correct technique and chase weight. Haste, unwillingness to listen to the advice of a coach, bravado, bragging and work “on the weak” are a direct road to injuries to the joints, ligaments and spine. No weight-bearing exercise can be considered completely safe as long as there is human stupidity and unwillingness to learn in it.

Take care of your health, do not ignore extraneous sensations at the time of work, do not be shy about light weight and concentrate on the utmost observance of all the nuances of the exercise technique. And then any training will be beneficial. The desired result of visiting the gym - harmoniously developed body and not a hospital bed, right?

Irina Tsebenko, specialist in physical rehabilitation, trainer-teacher

In any sport, you can get injured. Find out which exercises in bodybuilding are the most traumatic and the possibility of replacing them with less dangerous types.

The content of the article:

Absolutely safe sports simply do not exist. Each has a risk of injury. Training to increase muscle mass also contains injuries. dangerous exercises in bodybuilding. Than with heavy weight the athlete starts to work, the more difficult it is to control sports equipment, increases the load on the body and this increases the risk of injury. For this reason, all exercises should be performed technically correctly.

List of traumatic exercises

There are exercises in which the risk of injury is much higher. Therefore, in the process, you should be extra careful:

Overhead dumbbell press carries the risk of joint dislocation.
Military bench press - you can injure the spine or deltoid muscles.
Bench curls - can damage the biceps.
Bench press in the prone position - the possibility of injury to the hands and elbow joints, and with large working weights, a rupture of the chest muscles is possible.
The deadlift is one of the most difficult exercises and can cause damage to the spine.
Squats with a barbell - the ability to injure the hands, elbows and knees.

Since traumatic exercises in bodybuilding exist and this fact cannot be denied, the athlete must show during training session attention and be careful. The most important thing is to perform all exercises technically correctly. No need to increase the load abruptly and quickly change working weights.

Some exercises are almost impossible to replace, and some of the dangerous ones can be changed to less traumatic ones. Now the conversation will focus on those exercises that can be replaced without compromising the effectiveness of the entire training.

The risk of injury when bench press sitting

The human body is designed in such a way that it is much easier to lift weights while standing. In this position, the muscles of the thigh are connected to the work. If the bench press is performed in a sitting position, then the risk of injury to the shoulder joint increases.

Replacement: fitness ball throws. When performing the exercise, you must stand in front of the wall at a distance of one meter. The ball must be at chest level. Throw it so that the touch of the ball with the wall is one meter above the head. After the bounce, the ball should be caught by crouching slightly. Due to the inclusion of the thigh muscles in the work, the load on the shoulders is significantly reduced.

Reduction of hands on the simulator in a sitting position

In this exercise, the most vulnerable are the shoulder joints. It should also be noted that this exercise is not very effective.

Replacement: pectoral muscles are best developed with simple push-ups from the floor. Trained athletes can place their legs on the bench. Push-ups are performed in several sets of 10-15 repetitions each. You may be surprised at the effectiveness of this simple exercise.

Traumatic vertical traction sitting

For beginners, this exercise in mass-gaining training may seem very simple and convenient. However, it is very technically difficult and very rarely done correctly. This carries an increased risk for the back and shoulder joints.

Replacement: pull-ups on the low bar. A Smith machine or a power frame with a bar attached to it can also be used. It is important that the bar is at the level of the athlete's belt. Crawl under it, stretch your feet forward, while the torso should be even and located with legs in one straight line. Start pulling up by touching the bar with your chest. Elbow joints when performing the exercise, it is necessary to breed to the sides.

Possible injuries when squatting with a Smith machine

It is worth recognizing that this simulator is very convenient for performing exercises, due to the fact that the barbell is fixed in one plane. However, at the same time, a high load is placed on the lower back, shoulder and knee joints, since the exercise cannot be performed along a curved path.

Replacement: regular barbell squats. This is a fairly popular exercise. power types sports and no less effective. The main difficulty when doing squats with a barbell is to maintain balance.

Injury during leg presses on the simulator

The whole danger when performing this type of bench press lies in the need to bend the back, which does not involve the muscles, which are a kind of corset for the lumbar and thoracic torso. For this reason, the spine is practically defenseless and can be damaged.

Replacement: regular squats. In this case, you should follow the technique of their implementation, otherwise the desired effect will not be achieved. When squatting, the back should be straight and you need to sit down as low as possible. The number of squats in the approach should be increased gradually.

The danger of hip abduction with a simulator

This exercise can lead to back injury and hip joint. The risk of injury increases significantly when using big weights and frequent use of the exercise as part of a training program.

Replacement: lunges with an expander. The expander loops should be fixed at the ankles and side steps should be performed to the sides. To perform it correctly, you should spend some time on mastering, but it is practically safe for the body.

Injuries during leg extension on the simulator

This exercise is very effective in a mass-gaining training cycle and makes it possible to effectively work on the quadriceps of the thigh. However, it can injure the ligaments and tendons that surround kneecaps. This is due to the fact that they have to perform movements that are not natural for them.

Replacement: One leg squat. Stand on a step platform or bench. The supporting leg should be slightly bent at the knee joint, and the second extended forward. When squatting, it is necessary to ensure that the heels do not come off the surface, the hips are retracted slightly back. It is possible that on initial stage performing this exercise, it will be difficult for athletes to maintain balance. In this case, you can rely on any fixed part located near the simulator.

As you can see from everything written above, many traumatic exercises in bodybuilding can be replaced with less dangerous ones.

For common training mistakes and ways to prevent injury, watch the video:

Ecology of life: Health. Try to avoid these exercises or do them correctly so as not to harm your health.

We talked a lot about mass useful exercises that will improve your health, you can lose weight, get in great shape. But, we have never talked about what not to do in gym and even more so at home. Therefore, this article will be devoted to this topic - harmful exercises, which can cripple, bring pain to your body, and adversely affect your health in general.

Harmful exercise

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We all know that exercise stress good for health, as it strengthens the muscles, tendons, spine and joints. But, even the wrong execution morning exercises can lead to irreversible consequences, therefore, we decided to collect for you popular harmful exercises that you probably often do out of ignorance.

Harmful exercises for the spine

The back and spine are the most vulnerabilities on the human body. It is enough to twitch sharply, and you will immediately get a stretch. We present you a list of the most dangerous exercises for the back.

Lumbar bends. Such deflections are contraindicated for those people who have any back problems. The fact is that such deflections can reach the very spine, as they say, to the bones, and if you have a displacement, curvature, or something else, then you can only make it worse. You must understand that this does not mean that you do not need to do these backbends. Just don't do them abruptly and the amplitude should be small.
Inclinations, oddly enough, can also bring a bad imprint on your health, if done incorrectly. And if you decide to do twisting with a sore back when bending over, then you fall into a special risk group.
Twisting the back and shoulder girdle can also be harmful to health, therefore, they must be done slowly and without straining the back muscles. Such an exercise from useful often becomes harmful due to improper twisting.
Try to avoid exercises in which you need to lift or strain both legs at the same time. They are often recommended for training the abdominal muscles, without thinking about how they affect the back. When working the hips in this exercise, the load always goes to lower part back.
When you perform an exercise where you need to reach your toes with your hands, then there is a special load on your back. Hard-to-reach muscles are tensed, which is very good, since they also get a workout. But if you pull them, the pain can stay in your body for months.

Harmful leg and knee exercises

In addition to the back, the legs can also suffer, they are also at risk. Let's take a look at the most dangerous exercises that can cause harm if done carelessly.

Deep squats. They are quite difficult to do, although they have a positive effect on health. But if you misbehave deep squats, then you can damage your knees, as they are at risk. Just remember that you don't need to bend your knees more than 90 degrees, and the buttocks should be at their level. Only in this case, the chance of harming yourself is minimized, but many “athletes” of home origin try to wipe the ground with their booty, and they think that this will make them slimmer.
Tilts to the feet in a sitting position. This is a popular exercise, but it has its drawbacks. When you perform it in a sitting position, the knee joints experience an incredible load if the legs are straightened. Therefore, no matter what you are told, when doing this exercise knees should be slightly bent.
Any tilting with the rotation of the body is also dangerous. This exercise is at risk not only because of the back, but also because of the knees, which can get injured.

Harmful exercise

There are a few more common harmful exercises that should not be done.

Don't lift heavy weights. Many novice athletes think that if they take heavier dumbbells, if they lift the barbell, they will become stronger. But in fact, it is on this exercise that many people get injuries that do not allow them to practice any sport at all.
If you have problems with your legs, then you should not run, in the hope that training will reduce the problems. On the contrary, you just add them to yourself.
Rope jumping. It should be noted here that by themselves, jumping rope is not harmful, but how you land is important. In no case should you jump on the entire foot, that is, it should not be in the same position. Just like walking. You must jump on your toes, then do not damage your spine, knee joints, and internal organs. Do the exercises correctly and you won't get hurt.

Now you know the most harmful exercises. Try to avoid them, or do them correctly so as not to harm your health. Take care of yourself and be happy!