ROCHEN VIE A.

PATOSA November 19, 2018

ASPolSci1 MW 10:00 – 11:00am
Prof. Crispin S. Quilang PE31 Movement Enhancement

20 Dangerous Exercises

EXERCISES DEFINITION ALTERNATIVE POSITIONS

It is also known as Knee Tuck Jumps and Knee-to- Squat Jumps – strengthens the entire lower
Chest Jumps, one of the intermediary-advanced body and increases heart rate for a significant
1. Tuck Jump plyometric exercises. It is a dynamic power that uses calorie burn. It targets the quads, hamstrings,
fast and powerful movements to improve agility and glutes and calves while also toning the ab and
power. back muscles.
BUT, it can lead to knee and ankle injuries.

This puts the torso and cervical spine in Perform lat pulldowns to the front, where the bar is
flexion in order to place the bar behind the head. brought down to your upper chest at the finish of the
move. Not only will this spare your shoulder joints, it has
2. Behind the BUT, this exercise is potentially dangerous is
been shown to be more effective in building muscle than
Neck Pull- that it places the shoulder at a severe the behind-the-neck version. If you don’t have access to
Down biomechanical disadvantages. a gym, you can also perform dumbbell rows to work the
back muscles.
 These exercises are performed in many body sculpting All you need to do in order to target the
classes and I’ve even seen personal trainers use them with
their clients. They are supposed to work the chest muscles (i.e.
pecs is perform the exercise lying down on a
3. Standing pectorals). The problem: they don’t work the pecs at all! In bench, a stability ball, or even the floor. This
Dumbbell order for a move to be effective, it must oppose gravity. In this allows you to work in the direction of gravity and
exercise, the motion is horizontal to the ground while gravity really develop those chest muscles!
Pec Flys is, of course, vertical. All you end up with is a very inefficient
way of isometrically work the front delts.
It is one of the worst exercises for maintaining lower- The crunch and any of its variations are ideal
back health. Forces on the lumbar region go through the roof
each time you lift your lower back off the floor to a seated
for targeting the abs without overly stressing the
4. Sit-Ups position. Making matters even worse, the hip flexors tend to lower back. For added intensity you can perform
dominate the movement, taking the focus off the abs. And the move on a stability ball, which really gets
when hip flexors get overly developed in relation to the lower those core muscles firing!
back muscles, lumbar health is further compromised. End
result: chronic lower back pain.

This is dangerous on two levels. For one, it places Dumbell Press - allows the shoulder to work in its
a great deal of stress on the shoulder capsule, which can natural arc, providing a safe and effective workout.
cause damage to surrounding connective tissue. What’s
5. Behind the As an alternative, consider the Arnold Press where
more, there is a tendency to pull the neck forward during you begin with your palms facing your body and
Neck performance, increasing the prospect of injury to the then turn them as you press the weights up so that,
Shoulder cervical spine and corresponding muscles and ligaments.
by the finish of the move, they’re facing away from
Presses There is even the danger of vertebral trauma if the bar is
pulled down too hard.
you.
 A person lies face down on the floor and then lifts
the right arm and left leg simultaneously, then repeats Simply perform The Superman with all limbs
with opposite side. The problem here is that the legs together at the same time. Alternatively, you can
6. Alternating are much heavier than the arms. When you lift perform hyperextensions and reverse
Superman opposing limbs (i.e. right arm/left leg) at the same hyperextensions on a stability ball to really engage
time, there is a tendency to twist the torso and,
the core muscles.
correspondingly, place undue torsion on the spine. You
end up doing more harm to your back than good.
The crunch is one of the most popular
abdominal exercises. It primarily works the rectus Front Planks - also called a front hold, hover,
abdominis muscle and also works the oblique.
7. Crunches They can create poor posture and they can
or abdominal bridge is an isometric core strength
exercise that involves maintaining a position
create tension and pain in the neck
similar to a push-up for the maximum possible
time

This is a bodybuilding and weightlifting exercise in Push-ups - train the same muscles as the bench
which a lifter lies on a bench with feet on the floor and press: the chest, triceps, shoulders and abs. Plus, the
raises a weight with both arms. It is also one of the most only equipment you need is your body, so you don't need
to wait around.
iconic weight training workouts that are performed in the
8. Bench gym.
Changing the difficulty of push-ups is as easy as
changing the positions of your hands. The wider your
Press Amateurs jump right into it wanting to build big hands are places, the more challenging the push-up is for
pecs without learning proper form. This puts more stress your pectoral, or chest, muscles. A narrower hand
on the soft tissue on the front shoulder and can cause a placement creates more intensity in the movement of
tear in your rotator cuffs. your triceps.
 Leg extensions work out the quadricep muscle,
which is that muscle on the front of the thigh. This is Low bar pull-ups. All you need to do is place
9. Leg arguably one of the most popular exercises for a barbell in your power rack or squat rack at a
Extensions beefing up your thighs. height that allows you to hang from the bar in a
These are dangerous by isolating and putting seated position.
your shin in motion. When this happens you run
the risk of overextending your knee.
Dead lifts are great for strengthening your lower To prevent this, keep your back as straight as
back, hamstrings, gluts, calves, and are an essential possible during the lift. Bend forward at the waist
workout for bodybuilders. The problem with this with your arms straight towards the floor. Your spine
10. Deadlifts exercise is that it can lead to incorrect bending of always has a natural curve to it – so keep as close to
the spine. A damaged spine and its vertebrae are that shape as possible as you lift. Bend the knees
incredibly dangerous injuries and should be slightly but be careful not to overextend them as
avoided at all costs. well as this can cause further injury.
Dumbbell Side Bend Instructions. Stand
up straight while holding a dumbbell on the left hand
(palms facing the torso) as you have the right hand Slide Planks - This simple move
11. Dumbbell-loaded
holding your waist. Your feet should be placed at isometrically targets the oblique (side
Side Bends shoulder width.
“Not only does it not work your ab muscles, this abdominal) muscles while keeping the
move places high levels of compression forces on the spine in a healthy alignment.
spine and the soft tissues that act as the spine's
shock absorbers, It puts you at risk for rupturing a
spinal disc.”
12. Back A hyperextension or back extension is an exercise
Bosu “swimming” - Place yourself facedown
that works the lower back as well as the mid and upper
extensions, atop a Bosu ball. Extend arms and legs straight
back, specifically the erector spinae.
especially "If you have a natural exaggerated curve and out so your body is balanced on the ball. Then
with added extra abdominal fat, you're risking injury of the lower "swim" by raising the right arm and left leg;
weight back," says McCormick and, “Adding a weight plate switch sides. Repeat at a controlled, moderate
ups the danger in the same way, throwing off your
pace for 30 seconds.
balance.”
It is a core exercise that targets the rectus Bird Dogs - This yoga exercise increases core
abdominus and. so. as our ABS and hip flexors first place
your hands underneath your bottom raise. Legs straight strength without overworking the hip flexors.
above your hips perpendicular to the ground point your Get down on all fours, with shoulders lined up
13. Double-Leg Raisers toes slowly. over wrists and hips over knees. Extend your
"This can lead to spasms in the hip flexors from left arm and right leg, then bring the two limbs
overuse, and even herniated disks, as the weight of slowly together under the body so elbow and
the legs creates undue pressure in the vertebrae and
knee touch. Do 10 rounds. Then repeat with
the spine flexes and bends with weight."
your right arm and left leg.
The only multi-joint movements for the shoulders.
While shoulder presses are a pushing exercise that Snatch High Pull - The snatch grip high pull is more
include mainly the three deltoid heads and the than just an Olympic weightlifting movement that
14. Narrow- trapezius, upright rows are a pulling movement that can translate over to the snatch. This upright row
target the same muscles.
grip variation has the lifter take a wider grip (snatch grip)
When people pull their hands (carrying the weight) which in turn forces the bar to stay closer to the
Upright
up to their chin, they are going to compress the body in the pull via increasing the elevation of the
Row nerves in the shoulder area, impinging the elbows. By doing so, you are able to hit the upper
shoulder. back and posterior shoulders effectively.
 This is a type of exercise that is used to work the Full-contact twist - an exercise that will give you
abdominal muscles by performing a twisting motion extremely strong abdominal muscles as well as
on the abdomen. general full body strength.To do the exercise,
15. Russian It combines spinal flexion and rotation, and is you need to hedge one end of a barbell in a
unsafe for your low back.
Twist corner or under something that keeps it from
slipping.

An exercise when you use a leg swing and hip snap

to propel the body upward, helping you get your chin
over the bar. It drastically decreases the force production
Assisted Pull-ups with Bands. Use a looped
required of the arms to get up to the bar.
When we attempt kipping pull-ups without resistance bands to make it easier. Loop the
16. Kipping prerequisite shoulder strength and stability we’re band through itself around the pull-up bar to
Pulls-Up torquing our shoulders into end range flexion and secure it in place your feet in the opposite end so
external rotation repeatedly without adequate that it helps to pull you up.
control. One particular area that takes a lot of heat in
this position is the anterior capsule of the
shoulder. This chronic stress over time could
potentially be lending itself to anterior instability.
Undergoes a slight modification to work the Standing Hip Abduction/ Adduction – stand next
17. Hip adductor muscle groups on your inner thighs and the to a cable machine and strap the ankle cuff to
Abduction/ abductor muscle groups on the outside of your hips. To the ankle farthest from the machine. Stand on
work the abductors, place your legs inside the pads
Adduction the opposite leg and raise your cuffed leg
and press outward against them, working against the
Machine resistance.
straight to your side for abduction, with the
They allow to relax your core, leading to weak cable acting as resistance. For adduction, switch
abs, poor posture and unnatural strain on other legs or rotate body.
groups.
 Leg workouts with a heavy compound barbell
movement like the back squat, deadlift, or clean. As
18. 45-Degree Leg the workout progresses volume increases and the Resistance band leg press - This version
Press complexity of movements decreases. The 45-degree
makes you work against gravity, just like leg
leg press machine is an outstanding compound push
presses on a machine.
exercise to target the quadriceps and glutes.
This places force on the knees and hips and can
cause injuries.

This surface is formed from hardening of a

clay like substance. Which do not change shape Jump instead on a muddy or sandy
19. Jumping on on force. On the other hand a sand track is
track.
a concrete mostly porose and changes its order when it is in
surface contact with a force which makes the impact
effect low. This is why we get hurt by falling on a
concrete structure than on a sand track. Secret
of NBA players.

A full squat, with your feet flat on the floor, Goblet Squat - Stand holding a light
requires good flexibility; mostly at the ankles and kettlebell by the horns close to your chest.
20. Full Squat hips.
If not executed properly, lower back,
This will be your starting
shoulders and knees will be affected in a sense position. Squat down between your legs
that some of the joints will be in a until your hamstrings are on your calves.
compromised position in which injury is more
likely to occur.