15 common exercise mistakes that keep you from making progress, and how to fix them

For many people, doing exercises at home is one of the best practices, because, in addition to eliminating the need to go to the gym, they don’t have to spend on monthly fees. However, although it has its advantages, exercising without the guidance of a professional can cause injuries due to bad postures made during training. Correct body position is critical to preventing muscle and joint damage during exercise.

We, from awesome.club, we made a list of the most common mistakes made when exercising and the correct postures we should adopt. Remember to consult a professional before starting any training!

Wrong: Pull your neck forward as your body rises while performing sit-ups.

Right: Keep your neck straight and in line with the rest of your spine to avoid injury.

Wrong: Lifting heels and not properly distributing weight on feet.

Right: Place the entire sole of the foot on the ground. The upward pressure should come from your heels, not your toes.

Wrong: If you arch your legs, bringing your knees closer together during the squat, the exercise is being performed poorly.

Right: The knees should be in line with the toes and should not lose stability during the exercise. When going down, they should bend out a little.

Wrong: You open your elbows to the side and extend your shoulders during push-ups.

Right: Proper posture is possible by keeping the elbows slightly bent towards the body and the shoulder blades together.

Wrong: The position of the feet is very important in the lunge, so the movement will be poorly executed if you let your knee go past the tip of your foot.

Right: The front of the knee should be at the same height as the ball of the foot, which will allow the leg to form a right angle during the exercise.

Wrong: The side lunge is done by sliding one leg out to the side and lowering into a pushup. It is not enough to support only one part of the foot, this means that the exercise is being performed poorly.

Right: To perform the exercise correctly, the sole of the foot must be fully resting on the floor.

Wrong: Create an involuntary curve in the lower back when you throw your leg back in the up kick.

Right: The lower back should be kept in a neutral position, and when moving the leg up, one needs to keep the back straight.

Wrong: If the elbows bend and move away from the torso during execution, the movement is being executed poorly and could lead to an injury.

Right: Proper posture is to have your elbows in line with your shoulders, keeping your shoulder blades together.

Wrong: Taking a step between strides and involuntarily throwing your body forward.

Right: Keep your eyes straight ahead, keep your chest up and your back straight.

Wrong: Bend the leg and bring the foot and knee to the side.

Right: When flexing the leg, the tip of the foot and the knee must be pointing forward.

Wrong: Bend your back, at the level of your lumbar region, and do not raise your arms as high as possible.

Right: Proper posture is achieved when the back and buttocks are flat on the floor and the arms are fully extended. The head must be raised between the two arms.

Wrong: If you do the movement with your arms bent forward and your hips pointing toward the ceiling, you’re doing the exercise poorly.

Right: The arms should be straight, in line with the wrists, and the hips should be in line with the back, without creating an edge.

Wrong: The body is not completely straight, a curve is formed along the trunk. The raised arm also curves inward.

Right: Shoulders, back and hips should be completely aligned and form a straight line. The raised arm should be straight and remain fixed in that position.

Wrong: The back is not completely straight, forming a kind of arch with the legs. The head is up looking out.

Right: A straight line should be formed from the shoulders to the hip region. The head should be positioned between the shoulders, towards the legs.

Wrong: If the torso is hunched, the abdominals are not working, the shoulders are tight and the head is tilted forward, resulting in pain in the neck and lower back. The legs are slightly bent.

Right: Straighten your back completely, throw your shoulders back and align your head with your back. The legs must be in a horizontal position.

Have you realized that you are making a wrong move after reading this article? Tell us a little about your training routine and how you keep in shape.