The Work­out moves you might be do­ing Wrong

So you’re #Killin­git at the gym... but without proper form, you’re not mak­ing the most of your work­out. N+TC trainer Lian Melegrito shows work­out bud­dies Lexi and Yanna how it’s done.

Cosmopolitan (Philippines) - - Contents -

Proper form can make all the dif­fer­ence.

1 For­ward Lunge

This could be chal­leng­ing if you have balance is­sues or cur­rent or past knee in­juries. If your for­ward lunge is wob­bly, try a re­verse lunge.

Body Po­si­tion Point­ers:

1 When you step for­ward, im­me­di­ately lift your back heel off the floor. As you lower down, di­rect your back knee to­wards the floor.

2 Your front knee should stay par­al­lel to your front heel.

3 Keep your front heel flat to pre­vent your front knee from go­ing over your toes.

4 Ac­tively brace your core to keep your up­per body from lean­ing un­nec­es­sar­ily.

Coach Lian is an in­ter­na­tion­ally cer­ti­fied in­struc­tor for Les Mills Body Jam and the Na­tional Academy of Sports Medicine (NASM). She is cur­rently the lead Nike+ Train­ing Club trainer in Manila.

2 Push-up

Push-ups are great for your core and up­per body—they en­gage the chest, shoul­ders, and triceps. It’s im­por­tant to fo­cus on keep­ing your back long and flat. Regress this po­si­tion by go­ing on your knees in­stead of your toes. Body Po­si­tion Point­ers:

1 At start­ing po­si­tion, have your hands set just out­side of your shoul­ders. Keep your head in a neu­tral po­si­tion, neck flat, and back flat. Your weight should be be­tween your hands and the balls of your feet.

2 When you lower your­self, bring your el­bows slightly back to­wards your­self. As you push your­self back up, keep them from flar­ing out­ward.

3 Don’t drop your head—oth­er­wise, you might round your spine and not put enough pres­sure on your chest.

4 Watch that butt! It shouldn’t go up too high, but you don’t want your hips to go too low ei­ther. The key is to keep your back, butt, and legs aligned from start to fin­ish.

3 Squat

To avoid knee and back pain, make sure your core is ac­tive and your knees are planted all through­out the move­ment. It’s im­por­tant to avoid “par­tial squats” where your hips aren’t par­al­lel to your knees.

Body Po­si­tion Point­ers:

1 Start with your feet hip-dis­tance or wider. Keep your eyes for­ward. As you lower down into your squat, imag­ine you are reach­ing for a chair be­hind you.

2 Keep your core braced, mak­ing sure your spine is straight and your lower back isn’t arched.

3 Your knees should be go­ing in the same di­rec­tion as your toes. Keep your knees par­al­lel to or slightly over your toes, de­pend­ing on how low you want to go.

4 Squeeze your glutes on the way up.

4 Side Plank

With poor form, the side plank can in­jure the sup­port­ing shoul­der. It’s okay to regress by in­creas­ing the base of sup­port or do­ing this po­si­tion with one knee on the ground.

Body Po­si­tion Point­ers:

1 Your shoul­ders must be par­al­lel to the sup­port­ing el­bow. Press your el­bow down on the floor to en­sure activation of your shoul­der.

2 Never let your head drop! Gaze di­rectly in front of you to keep your neck ac­tive.

3 Make sure the hips are square fac­ing front.

4 Pe­ri­od­i­cally check your align­ment—your shoul­ders, hips, knees, and feet should all be in line.

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