The Dangers of Workout Machines
Very few people know of the hidden health hazards of the machines in their local gyms. Have you ever wondered what the point was in exercise machines? They are made to isolate certain muscle groups and help you to work them by moving your body in ways you were never meant to move. But some of these machines could be damaging your back and joints. You can avoid most of these injuries by learning and understanding the dangers before using them. You’d be better off avoiding certain machines and replacing the time spent on them with exercises which rely on natural bodyweight.
NOTE: None of these machines target abs, if you’re looking for some good ab exercises check this out: Abs Article
Machine – Leg Extender
Muscle Group: Quads
This machine puts a lot of strain on the area around your knee and can sometimes result in injury. You may feel that it can help you get a better rep but it is working muscles which you don’t even use in daily activities like walking or jogging. You can use your body weight to work your legs by performing easy one legged squats. This exercise puts a lot less strain on your knees. Simply stand on one leg and hold your opposite foot behind your buttocks, then bend the other knee as far as you can and come on back up again. You can use a rail or even the back of chair to assist you in your balance.
Machine – Seated Lat Pull-Down
Muscle Group: Lats, back, and biceps
Most people who use this machine do so wrong as it requires a lot of flexibility to use properly. Using it without proper instruction can result in a damaged rotar cuff, the muscle in the shoulders which provided stability. A great alternative is simple incline pull ups. This type of pull up is performed by hanging from a bar and lifting your legs so they are parallel to the floor. Now stiffen up your legs so they’re locked in position and pull yourself up till your chest touched the bar. Unlike it’s machine counterpart, this exercise will not put your shoulders in serious risk.
Machine – Overhead Military Press
Muscle Group: Shoulders and triceps
Lifting objects above head height requires support from your hips, and they do a pretty good job of it if you ask me. This machine puts the joints around your shoulders at risk of injury by taking away the balance and support your hips provide. I recommend you stop using this machine and practice medicine ball throws instead. You don’t need two people to perform this exercise, instead just bounce the ball off a wall, making sure you aim above head height. Throw softly so the ball drops near your feet and squat to catch it, rising up again in a fluid motion to throw it back. PLEASE don’t do what I done when I first started and bounce the ball so hard it hits you square in the face! 15 or 20 reps of this is more than enough for a really effective workout.
