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1. leg press
what do you think you do
Activates the muscles of the lower limbs without forcing the column.
what really do
The device allows you to train with a load higher than your body could handle in a common situation, which can end up causing injuries if you exaggerate.
how to do better
To make sure you’re fit to use the machine, do a squat using your own body weight. If the effort is too much, prefer to perform the movement on the floor – boost the series and repetitions with dumbbells.
Read more: 12 reasons to do bodybuilding for the rest of your life
2. Abdominal crunch
what do you think you do
Works the core muscles and defines the abdomen.
what really do
It adds pressure to the spine, which is especially bad for those who already suffer from back problems.
how to do better
Bet on the good old abs done with your own body weight. “Combine exercise with a balanced diet to obtain faster results”, suggests Jakson Couto, technical coordinator at Bodytech, in São Paulo.
3. Extension chair
what do you think you do
Strengthens the muscles on the front of the thigh.
what really do
As both legs are in the same position when performing the movement, the dominant limb (the strongest) ends up suffering a greater impact, which means that the exercise ends up having an uneven effect on the muscles.
how to do better
lunges and squats with a barbell on the front are great for working your leg muscles – and you also exercise your glutes.
Read more: 6 infallible tips to define butt and legs at the same time
4. Trunk rotation
what do you think you do
It works the obliques (the muscles on the sides of the abdomen) and burns the love handles.
what really do
Puts pressure on the vertebrae of the low back. “Depending on the overload or posture, turning the torso on its own axis can cause serious injury”, warns Couto.
how to do better
Opt for exercises that keep your torso and hips always pointed in the same direction.
5. Adductor and abductor chair
what do you think you do
Ends the volume on the sides of the leg, as in breeches.
what really do
The device helps balance the strength between the inner and outer thighs. But that’s about it. Exercise burns very few calories and alone does not reduce leg fat.
how to do better
Put together a workout that includes exercises like lunges, lateral shifts with elastic bands, and sumo squats.
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