Five exercises women should avoid

Discussion in 'Fitness & Nutrition' started by Soupy, Jan 15, 2009.

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  1. Soupy

    Soupy "What is comforting and what is true are two entir OT Supporter

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    Shit like this makes me so :mad: :mad: :mad:

    Five exercises women should avoid
    Personal trainer lists substitutions for five exercises that women should avoid.

    By Julie Deardorff |Chicago Tribune December 10, 2008 If you hate sit-ups, you're in luck. They're one of the top-five exercises women should completely avoid, according to personal trainer Kristal Richardson.

    While women can tackle the same workouts as men, their joints are generally looser than a man's and "poor form and too much weight can lead to stiff joints or even damage." Here are five exercises that Richardson says women should avoid.

    Don't do straight leg push-ups. Push-ups often are the culprit of neck, lower back, elbow and shoulder pain.

    Instead try: Push-ups on your knees. Focus on where you place your hands to make sure you're working the chest. You can also try the dumbbell bench press instead for toning the chest and shoulders. Lie flat on your back and, with arms straight up and dumbbells in hand, slowly lower the arms to just past a 90-degree angle or until you feel a slight stretch in your chest. Repeat three sets of 10 reps.




    Don't do sit-ups. If you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain, she says. Remember sit-ups are different from "crunches." When you do a sit-up, you bring your torso up 90 degrees, so your back is off the floor. A crunch has a limited range of motion; you raise your torso about 45 degrees and your lower back will still be on the floor.

    Instead try: Bicycle crunches, which are considered one of the most effective abdominal workouts. Lie on your back, place your hands next to your ears and start a pedaling motion with your legs, lifting the left shoulder to the right knee and vice versa. Try three sets of 10.

    Don't do weighted squats. Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson.

    Instead try: Lunges, which "don't place nearly as much stress on the lower back and distribute the workout throughout the entire leg," she said. Take a long, even stride forward with one leg. Be sure to keep your knee at a 90-degree angle with your foot for support. If you have bad knees, try doing a reverse lunge by stepping backward.

    Don't do behind-the-neck shoulder presses. This exercise strains the shoulders, both on the way down and up. The little muscles on the top of your shoulders work too hard and become inflamed, causing "weight lifter's shoulder," she said.

    Instead try: Seated shoulder presses. "Hold a pair of dumbbells overhead with your arms straight and palms facing each other," she said. "Then, bend your right elbow and lower your right arm, moving your elbow out to the side until your upper arm is parallel with the floor." Press back up and repeat with your right arm for three sets of 12 reps with each arm.

    Don't do standing dead lifts. Since women are typically more flexible than men and can bend down farther, it puts even greater stress on their legs and lower back. It also results in bulky back, leg and rear-end muscles.

    Instead try: Leg kick-backs. Facing a wall, stabilize yourself with your arms and kick your right leg back as far as you can. Repeat 10 times, then do the same with your left leg. Try two sets.

    The Chicago Tribune is a Tribune Co. newspaper.


    http://www.sun-sentinel.com/features/lifestyle/sfl-fit1210fitnessmainsbdec10,0,1351373.story
     
  2. uf20wop

    uf20wop OT Supporter

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    FUUUUUUUUUUUUUUUUUUUUU

    i love a bitch doing sqwats
     
  3. uf20wop

    uf20wop OT Supporter

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    :rofl:

    leg kick backs for deadlifts
     
  4. Balzz

    Balzz N54 Elitist OT Supporter

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    5 exercises hot women should always do when I'm around.

    SLDLs
    Bent over rows
    Wide stance squats
    Bent over lateral raises
    Jumping up and down
     
  5. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    NAH YO. I SAW A BREEZY DOING HYPERS THE OTHER DAY IN FULL SPANDEX AND IT LOOKED LIKE A SEX MACHINE BRO. BENT OVER AND READY.

    HYPER > *
     
  6. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    this article should be called "Why women need to hire male trainers"
     
  7. Drewski

    Drewski New Member

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    don't forget the good girl/bad/girl machines :naughty:
     
  8. Blade

    Blade Time to swolercize

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    dawt
     
  9. ccrooks

    ccrooks New Member

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    jesus :uh:
     
  10. Mass

    Mass Active Member

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    "Dont drink water out of the water fountain, there can be all kinds of dangerous communal diseases that can be spread there. Instead, just drink ranch dressing."
     
  11. Ore

    Ore OT Supporter

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    Don't do weighted squats. Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson.

    Because bulking that rear end is a bad thing right? :ugh:
     
  12. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Umm if a girl is a fatass, heavy squats will make her ass and waist grow...
     
  13. Toxicity

    Toxicity New Member

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    FUCK LIFE imma go play WOW
     
  14. ReFreshing

    ReFreshing OT Supporter

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    FUUUUUUUUUUUUUUUUUUUUUU
     
  15. KIDRR

    KIDRR Duck dog>* OT Supporter

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    My GF was squatting 155lbs for reps last night

    (in before some kind of sex joke :mamoru:)
     
  16. hellagrant

    hellagrant New Member

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    Thats pretty impressive. I've seen girls squat with just the bar usually (45lbs).
     
  17. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    My pet hate is personal trainers making newbies do Lunges. They fuck up most people and make them not want to come back ever again!
     
  18. Balzz

    Balzz N54 Elitist OT Supporter

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    I don't know this machine. Details are required. :eek3:
     
  19. spdrcr

    spdrcr OT Supporter

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    Leg Abductor - Bad Girl
    Leg Adductor - Good Girl
     
  20. Uglybob69

    Uglybob69 I miss beer.

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    they forgot

    "chewing"
    "concentric food shoveling to face"
     
  21. React

    React Still Strong

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    impressive. my gf can do 135 ez for reps but mainly sticks with 95 for 15+
     
  22. GuOD

    GuOD mcflurry diet

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    fack she outsquats me :wtc:
     
  23. RalphL

    RalphL Active Member

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    pancake ass ftl though. Some chicks need some mass
     
  24. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    and I will make all my clients do lunges as early as possible because the real life benefit of a lunge vs. squats is huge

    Good trainers can teach a lunge and know how to regress a movement for less advanced clients
     
  25. Mint

    Mint Active Member

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    This article should be called.

    Five exercises FAT women should avoid.


    and in that cause they should just be on the treadmill and bicycle burning off the cellulite
     
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