Many women who are now starting to exercise regularly because they want to get or maintain an ideal body weight. You might think that all types of sports will provide similar benefits. But in fact, some types of exercise for women are not needed, just a waste of time, or even cause injury. Indeed, what types of exercise should be avoided by women?
Various types of exercise for women that must be avoided
Kelly Drew, RCEP, a sports physiologist, revealed to Prevention that not all sports for women are beneficial for health. Because, some of them in fact can actually trigger injury after exercise.
The following is a list of types of sports for women that should be avoided so as not to get injured, and substitute sports, namely:
1. Sit up
If you want to have a sixpack stomach, then sit ups are not the right type of exercise for women. Because, sit ups can only move a portion of the muscle and make it shrink. Especially when you lower your shoulders to the floor, you only rely on leg momentum to help with movement, not focusing on the middle abdominal muscles (rectus abdominis).
To form a sixpack stomach, you should be able to focus on the type of cardio exercise that is balanced with nutritious food to burn fat as a whole. After that, just continue with the exercise of core strength which is more effective in forming a muscular stomach.
Rather than doing the wrong sit ups, replace them immediately with plank exercise. Plank can help strengthen the abdominal muscles and reduce the risk of back injury.
Bend your elbows and position your elbows below or parallel to your shoulders. Make sure your toes press the floor with your body straight, then slowly lift your body. Activate your abdominal muscles to make them stronger and not burden the waist. Face the eyes to the front so that the neck does not tense and maintain balance in plank.
2. Standing side bends
Initially, the standing side bends was done as one of the stretching movements. But in fact, this includes one sport for women that should be avoided.
Experts reveal that most women rely solely on leg momentum when tilting their bodies. Even though the muscles used are the inner abdominal muscles (obliques). Not to mention if you are too sideways and too strong when holding your body weight, this will make you vulnerable to injury.
Solution: torso twist
To replace the standing side bends, you can do a torso twist. This type of exercise is more effective in moving and pressing the inner abdominal muscles.
Take a comfortable position by sitting on the mat while bending your knees. Then, lift your legs towards the chest while balancing the coccyx. Here, you will begin to feel a certain pressure on your abdominal muscles.
While holding the ball, turn your body to the right until the ball hits the floor. Return to the starting position, then turn your body to the left until it touches the floor.
3. Donkey kicks
Not a few women like to do donkey kicks to form and strengthen glute muscles (muscles in the buttocks). Even though it looks easy, women are often wrong to do this sport.
Most women use momentum muscle and lower back muscles. Even if you want to do donkey kicks, you have to focus on the buttocks. This type of exercise for women can also trigger a back injury if it is not done properly.
Solution: single leg squat
One type of exercise for women that is safe to do is squats, both on one leg and two feet. This exercise can help strengthen glute, leg, and core muscles in the body.
The method is to stand on your right foot and place both hands on the chest. Slowly, bend your right knee while lowering your body position around 15 centimeters down. Feel the pull in the buttocks which indicates that your glute muscle is working.
If you have, return to the starting position by standing up straight to regain balance. Repeat this method several times, then replace it with the left foot as a support.
4. Lift light loads with multiple repetitions
You might think that weight lifting with a light weight would be better if done continuously, aka lots of repetitions. Many people believe that this method can reduce fat deposits in the arm, without having to fatigue with heavier weight.
Basically, lifting light weights can really shed the accumulated fat in the arm area. However, this does not put enough pressure on the muscles to give significant results.
Too much repetition when lifting weights actually makes the muscles tense and vulnerable to tear the tendons and ligaments. As a result, the risk of injury is inevitable.
Solution: lift heavy loads with fewer repetitions
In fact, occasionally lifting heavy loads is better than lifting light weights continuously. Experts reveal that this method is more effective for strengthening arm muscles without leaving fat deposits.
The key is to make sure the weight you use is in accordance with your abilities. Always consult with a personal trainer before you start exercising.
- 8 Mistakes When Sports Are Often Performed By Beginners
- Too Busy to Not Get Sports? This Exercise Only Needs 5 Minutes, How come!
- A Safe Guide to Doing High Intensity for Women