Orthopedicists warn of the risks of these 3 exercises

Dgood-bye to problems and backaches! Orthopedicists reveal to HuffPost the most common errors of training beginners.

If you've started training recently or you'll start doing it, know the mistakes you can't even make. There are safe alternatives.

Abdominal

“ Fold the spine repeatedly under load compresses and cuts the lumbar discs,” explains Gbolahan Okubadejo, a spinal and orthopedic surgeon from the New York region.

The safest alternative:

The orthopedist Okubadejo recommends the exercise that he calls “dead insects” and implies that you lie on your back and slowly extend the opposite arm and leg, keeping the lumbar pressed against the ground. “No doubt they will work the whole abdominal part and keep the back happier and healthier,” he says.

Inappropriate squats with bar

According to a training professional, this exercise is another example of a practice “highly effective but also potentially dangerous, and may in some cases exert too much compressive force in the spine”.

According to these experts, the risk increases when the depth of the squat is too low and there is an excessive inclination of the trunk forward or when the column cannot be kept in a neutral position.”

The safest alternative:

In order to prevent and not remedy, Bach suggests a “gathering cup”, that is, “trying to promote a more right posture.” And according to the expert, this is also easier to do at home: All you need is a dumbbell or a kettlebell.

Inappropriate squats in general

Even if it is without a weight bar, squatting in general is especially dangerous for the column when done incorrectly. More likely to happen under these circumstances:

“ Squatting becomes dangerous when it does not maintain an upright posture and stays on its back,” Mills said. “This dangerous posture tends to happen more with deep squats and substantially heavier weights.”

The safest alternative:

Mills encourages you to try step-ups with weight: “This exercise works the same muscles without exerting so much strength in the spine,” he explains.