Sports do not tolerate careless attitude to safety. Even the simplest at first glance classes and classes provide instruction on the technique of performing all exercises. What can we say about classes in the gym, which involve the use of complex equipment and large weights!

Torso lifts

Scientists say that as soon as a person started walking on two legs, he doomed himself to spinal diseases. Sedentary work and a sedentary lifestyle make the situation worse. And instead of minimizing the strain on our back, we strain our lumbar muscles, putting pressure on our spine. This happens during torso lifting on an inclined bench or on the floor. The alternative is a plank. This exercise trains the abdominal muscles without compressing the spine.

Twisting on the oblique abdominal muscles

This exercise at first glance seems safer, because the full lifting of the body does not occur. But in this exercise, there is another danger – tension in the shoulders and neck. And problems with intervertebral discs in the cervical region bring a lot of discomfort. An alternative is a side bar. Static exercise will bring many times more benefits to both health and muscles.


This exercise is often used to warm up the extensor muscles as a warm-up before a more serious load. The body is completely lowered down, then raised to parallel with the legs. Weights are often used in this case. This type of hyperextension negatively affects the lower back and provokes injuries in the lower back. The alternative is the same exercise, but in a different version. Hold at the extreme point for 5 seconds.

Reduction and breeding of legs

The problem with this exercise is that it is often abused because of its likely effectiveness. For example, overweight people think that thanks to this exercise, you can make your legs slimmer. But local weight loss is a myth, and this exercise can lead to pinching of the sciatic nerve. Alternative-steps, lunges, squats. These exercises are much more effective. Moreover, they are basic, and any athlete needs to master the technique of performing them.

Barbell press from behind the head

Anatomically, our body is not adapted to the movement that we do when performing this exercise. Processes that occur in the back area during the barbell press can lead to damage to the tendon. An alternative is push-ups from the bars.

Leg press

This exercise is also not anatomical, in real life we do not make movements of this kind. The leg press puts a load on two fragile areas – the knees and lower back. An alternative is barbell squats. If safety precautions are followed, the load falls on the muscles, and not on fragile joints.

Lifting your arms with dumbbells up

Many athletes love this exercise, because it involves many muscles: the trapezius and rhomboid muscles, triceps, deltoid muscles of the shoulder. In the latter lies the danger – the main load falls on the shoulders, and there is a risk of pinched nerves. An alternative is to lift dumbbells in front of you, to chest level.

French bench press

In addition to the lower back, shoulders and neck in our body there is another fragile place – the elbows. They are the ones who get a considerable load during the French bench press. Athletes who are fond of this exercise often suffer from injuries to the elbow joint. An alternative is push-ups with a narrow arm position.