6 Exercises You Should Never Do

[{"selector":"#anim-bc03835a-7cc5-40d5-999b-e8e0a3d8a702","keyframes":{"transform":["translate3d(-158.36735%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 6 EXERCISES YOU SHOULD NEVER DO

[{"selector":"#anim-56ad60c5-fd7e-451d-884d-dd0314152adb","keyframes":{"transform":["translate3d(0px, 50px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"direction":"normal","duration":800,"easing":"cubic-bezier(0.23, 1, 0.32, 1)","fill":"both"}] [{"selector":"#anim-c365f02a-206e-442d-8c08-42aa64290254","keyframes":{"opacity":[0,1]},"delay":550,"direction":"normal","duration":600,"easing":"linear","fill":"both"}] [{"selector":"#anim-56e4502b-6a8d-44e4-9d27-5203d4efdec1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(11.939537812528853%, 0, 0) translate(0%, 0%) scale(1)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2500,"fill":"forwards"}] [{"selector":"#anim-ad305800-c5c0-4f65-b76e-7837244a8b0b","keyframes":{"transform":["translate3d(0px, 50px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"direction":"normal","duration":800,"easing":"cubic-bezier(0.23, 1, 0.32, 1)","fill":"both"}] [{"selector":"#anim-ee4c530f-6c21-477c-ad95-ac5a1e77b29e","keyframes":{"opacity":[0,1]},"delay":550,"direction":"normal","duration":600,"easing":"linear","fill":"both"}] No pain no gain - right? Not quite. There are a few exercises you should skip to prevent injury. Here are my top picks, and what to do instead!

[{"selector":"#anim-034df4d3-1cb2-4ea1-b20a-d3ef6063492f","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":0,"direction":"normal","duration":5000,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-94bf46c1-4446-46ee-9267-4f4e53a38a0c","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-8029227e-013c-4954-84f6-4fd32cb6aced","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-8989281c-ff92-4741-b2fe-cdddd2b6d3a2","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-1a8514a4-3703-43e6-9d72-6a52590b92ce","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Plank instead and work your core + your whole body! Skip sit ups - these are bad for your spine and neck.

[{"selector":"#anim-1bcfd357-dab3-410e-8d8b-d1ec0c8da3d7","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":0,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-c915322c-3276-4c13-bc59-93be282f7daf","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-2b979399-c645-499a-b81e-164c4c9d3e1a","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-69eaa7a4-ab5e-4b80-9bcd-795c524c7b0b","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-7bfc7e3f-3b7a-4860-b0c3-8831670a0470","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":2500,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-4fd53a98-6619-40cb-9f3e-1d0dff09ea63","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Go for side planks instead! Skip weighted side bends - they put strain on your spine. Would you really do a side bend motion in real life anyway? Nope!

[{"selector":"#anim-21c56e44-828b-4724-8781-588b3498d7f9","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":0,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-55757b3f-dc19-4384-bc72-edfe062949ae","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-f64fd097-229e-4209-b3ac-a514e01cb77f","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-8f1d173e-772a-4cf2-9276-8726d04e1558","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-3ad1932e-e62d-49a7-88a6-93b557cad092","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Another movement we don't do in real life. Go for squats and lunges instead! Skip the leg extension machine - too rough on your knees!

[{"selector":"#anim-b5c1874e-475c-44fe-91f2-ee7485e39818","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":200,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-20ef793f-144a-42f1-a62e-67c20558e611","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-b069b496-2675-4bbb-9a44-5b27ada19588","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-67339f21-e411-4875-93f2-e18900d957d9","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-8083079d-fb16-4418-841a-d9f2095e7d16","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Save your shoulders (trust me) and do cable pushdowns instead. Avoid tricep dips - these often cause shoulder pain and injury.

[{"selector":"#anim-49e91d60-a007-47fb-8183-71cd3a0a9bad","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":0,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-eec7aeba-3af2-4de7-b0ee-a4a13b829870","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-80c6cf85-6c6a-4566-91e3-8d65017dcdf3","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-11a4e029-f61b-4f5d-a7c6-95a822c57bde","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-0c322c93-d8b0-43c3-9e52-bae6340e272b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Lat pulldowns should come to your sternum - never behind your head! Skip behind the neck pulldowns to avoid neck pain.

[{"selector":"#anim-bef4fe93-137c-4b18-b477-3f9eff783ede","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":0,"direction":"normal","duration":2500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-51927c76-c9dd-4ab7-a6bb-a61fc1d57735","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-bc4ee3a3-5d65-43f8-bb92-81cb51f5f191","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-e7e051e1-a636-43a5-a69c-28462f00a7c2","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-a4346cc6-4647-4a89-9224-f52c9786d196","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] - cardio machines that you hold onto can lead to poor form and reduced effectiveness. Instead, just go for a walk! Pass up the elliptical -

[{"selector":"#anim-d3ea03c4-02ae-42bf-877e-ffcf6882ad9e","keyframes":{"transform":["translate3d(0px, -184.95731%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7d21a6d-08c5-438d-b311-d99337be5d84 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(3.410605131648481e-13%, 0%) scale(4)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2500,"fill":"forwards"}] [{"selector":"#anim-b1df97b9-e3a1-43d1-87e1-59450c9b9fcd","keyframes":{"transform":["translate3d(0px, 1463.05595%, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a54f777-c42f-4022-a5d3-a199240b7483","keyframes":{"transform":["translate3d(0px, 1295.55596%, 0)","translate3d(0px, 0px, 0)"]},"delay":1500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff3bfaf0-72e2-4dff-a015-c5a044eb928f","keyframes":{"transform":["translate3d(0px, 1145.55588%, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b4f4c80-50b2-4398-9726-7a80308457a7","keyframes":{"transform":["translate3d(0px, 995.55581%, 0)","translate3d(0px, 0px, 0)"]},"delay":2500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60e66a4f-2754-4326-af8b-2f6d2cc1bd5f","keyframes":{"transform":["translate3d(0px, 850.55581%, 0)","translate3d(0px, 0px, 0)"]},"delay":3000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0b945b4-fea4-4ae2-ad16-6c7bcce6de3e","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] A few other things to avoid at the gym: Smith machine squats Adductor machine Abductor machine Any "ab" machines Back hypers And of course - anything that hurts! Stay safe so you can stay healthy.

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