{"id":304,"date":"2018-04-28T08:32:10","date_gmt":"2018-04-28T08:32:10","guid":{"rendered":"https:\/\/organixmag.com\/?p=304"},"modified":"2021-11-29T19:43:25","modified_gmt":"2021-11-29T19:43:25","slug":"25-useless-and-harmful-exercises","status":"publish","type":"post","link":"https:\/\/organixmag.com\/25-useless-and-harmful-exercises\/","title":{"rendered":"25 Useless and Harmful Exercises"},"content":{"rendered":"\n

Do you do useless exercises?<\/span><\/p>\n\n\n\n

Have you ever wondered how it is possible that you sweat in the gym for hours in every week and it seems like nothing happens. It is quite devastating, isn\u2019t it? Don\u2019t worry, you are not alone with this issue. Maybe the only problem is that you are keep doing the practically useless fancy-looking exercises, which do not make great impact on your fitness<\/a>, what is more, they even can be harmful for your body. These useless exercises are popular and have no result. You just waste your time that you could have used for cardio workout or for a few more sets… <\/span><\/p>\n\n\n\n

Scroll down if you want to find out which exercises you should avoid doing at the gym. <\/span><\/p>\n\n\n\n

25. Behind-The-Neck Press \u2013 Do You Really Want to Kill Your Shoulders?<\/span><\/h2>\n\n\n\n
\"behind-neck-press-useless-exercises-organixmag\"
Photo by Victor Freitas from Pexels<\/figcaption><\/figure><\/div>\n\n\n\n

Pressing weights behind your neck is undoubtedly a useful exercise for your back muscles. Although, it is one of the most dangerous to do, because it forces your shoulders\u2019 muscles (rotator cuff) into an unstable position, so if your shoulders are not flexible enough, you can hurt them really badly. Additionally, most people crane their neck forward to do the move, which can cause strain in the neck as well.<\/span><\/p>\n\n\n\n\n\n\n\n

24. Abductor\/Adductor Machine \u2013 The Delusion of Getting Slim Tights.<\/span><\/h2>\n\n\n\n
\"abductor-machine-useless-exercises-organixmag\"
courtesy of: deansomerset.com<\/figcaption><\/figure><\/div>\n\n\n\n

Most people do this exercises, because they dream about Barbie-doll-like tights, but sitting on a machine will not burn too much fat, so achieving this goal is almost impossible by using only this equipment. If you wish to lose fat from your legs, you should do cardio exercises involving leg work such as exercises with steps or running.<\/span><\/p>\n\n\n\n\n\n\n\n

23. Arm Circles With Weights \u2013 Easy Way to Damage Your Shoulders for a Lifetime.<\/span><\/h2>\n\n\n\n
\"shoulder-circles-weigt-useless-exercises-organixmag\"
Photo by bruce mars from Pexels<\/figcaption><\/figure><\/div>\n\n\n\n

Many strength trainings involve this exercise, although it easily cause damage by putting unnecessary stress to your joints. The problem is the position; your arms pull your shoulder joints against gravity and cause instability in the joint which may lead to the injury of the rotator cuff and the joint.<\/span><\/p>\n\n\n\n\n\n\n\n

22. Upright Row \u2013 Do You Want to Risk Tearing Your Ligaments?<\/span><\/h2>\n\n\n\n
\"upright-row-useless-exercises-organixmag\"
courtesy of: youtube.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise also harmful for your shoulders. Every time you elevate your arms, and add resistance in that position, a small ligament in the rotator cuff area gets pinched. It is might not painful immediately. However, after repeated upright rows, the ligament will become damaged and could eventually tear.<\/span><\/p>\n\n\n\n\n\n\n\n

21. Standing Chest Flye (for Chest) \u2013 I Bet You Have Tried This to Develop Chest Muscles.<\/span><\/h2>\n\n\n\n
\"standing-chest-flye-useless-exercises-organixmag\"
courtesy of: mensjournal.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise is never effective on your chest muscles, because your chest doesn\u2019t work against gravity or resistance. Standing chest flye only works your shoulders by grabbing the weights in a laterally raised position. Although, it is not a harmful exercise, but it is utterly useless if you intend to develop your chest.<\/span><\/p>\n\n\n\n\n\n\n\n

20. Superman \u2013 This is Not the Way to Get a Superhero Body.<\/span><\/h2>\n\n\n\n
\"superman-flye-useless-exercises-organixmag\"
courtesy of: workouttrends.com<\/figcaption><\/figure><\/div>\n\n\n\n

If you do this exercise correctly, the range of motion is so narrowed that the exercise will become useless quickly. Although, doing this exercise incorrectly will lead to lower back pain. So the best option is to completely omit it from your regular gym sets.<\/span><\/p>\n\n\n\n\n\n\n\n

19. Hyperextensions \u2013 Only Add Injuries, Nothing Else.<\/span><\/h2>\n\n\n\n
\"hyperextensions-useless-exercises-organixmag\"
courtesy of: samsfitness.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise isn\u2019t really effective on any muscle, but it forces your abdominal muscles and lower back muscles to an unnatural position which can cause severe lower back pain in the long run.<\/span><\/p>\n\n\n\n\n\n\n\n

18. Seated Triceps Dips Machine \u2013 Just a Trick on Your Triceps.<\/span><\/h2>\n\n\n\n
\"dipmachine-useless-exercises-organixmag\"
courtesy of: alibaba.com<\/figcaption><\/figure><\/div>\n\n\n\n

This machine is not really good for casual gym goers, because it requires constant focus on your body. If you do not pay full attention to all the dips, you can easily spoil your angle, and put unnecessary pressure to your shoulders and have minimal-to-no tension on the triceps. If you really wish to strengthen your triceps, do the dips on a bench.<\/span><\/p>\n\n\n\n\n\n\n\n

17. Traditional Crunches \u2013 In Spite of Being Painful, it is Useless.<\/span><\/h2>\n\n\n\n
\"traditional-crunches-useless-exercises-organixmag\"
courtesy of: mensjournal.com<\/figcaption><\/figure><\/div>\n\n\n\n

You might have challenged yourself to do 100 crunches every day to achieve the perfect abs, but we must tell you, it wouldn\u2019t work anyway. Crunches only strengthen the front abs muscles, so they are useless for waist and lower abs. If you only do crunches, you can develop a muscles imbalance between your upper and lower abs which may lead to back pain.<\/span><\/p>\n\n\n\n\n\n\n\n

16. Lying Leg Curl \u2013 Abnormal Stress for the Legs.<\/span><\/h2>\n\n\n\n
\"lying-leg-curl-useless-exercises-organixmag\"
courtesy of: buyandsellfitness.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise forces your leg muscles to unnatural positions. These unnatural moves are not as effective as the leg exercises in anatomical position, so if you really want to achieve better-shaped legs, try exercises in natural positions.<\/span><\/p>\n\n\n\n\n\n\n\n

15. Round Back Deadlifts \u2013 This Name Should Scare the Casual Gym Goers Away.<\/span><\/h2>\n\n\n\n
\"rounded-back-deadlift-useless-exercises-organixmag\"
courtesy of: veracitysts.com<\/figcaption><\/figure><\/div>\n\n\n\n

This is a really hard exercise to do for beginners, and it can cause serious shoulder injuries. If you really want to work on your gluteus \u2013 because this exercise effects on that muscle \u2013 you should try squats instead of deadlift.<\/span><\/p>\n\n\n\n\n\n\n\n

14. Tricep Kickbacks \u2013 This is Not the Farewell to Shaggy Arms.<\/span><\/h2>\n\n\n\n
\"triceps-kickback-useless-exercises-organixmag\"
courtesy of: popsugar.com<\/figcaption><\/figure><\/div>\n\n\n\n

You might have been told that ticep kickbacks will help you to get rid of fatty arms, but we have bad news, it is significantly less effective than the good old-fashioned pushups, so if you want to get spectacular result with your arms quickly, then substitute the kickbacks with pushups.<\/span><\/p>\n\n\n\n\n\n\n\n

13. Shoulder Shrugs \u2013 Only Do This if You Want an Awkward Look.<\/span><\/h2>\n\n\n\n
\"shoulder-shrugs-useless-exercises-organixmag\"
courtesy of: gymjunkies.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise will not give you the well-toned shoulder you are aiming to reach, because it only works one muscle in the shoulder, and that muscle can get awkwardly bigger.<\/span><\/p>\n\n\n\n\n\n\n\n

12. Smith Machine Squats \u2013 the Potential-Disaster-Machine.<\/span><\/h2>\n\n\n\n
\"smith-machine-useless-exercises-organixmag\"
courtesy of: youtube.com<\/figcaption><\/figure><\/div>\n\n\n\n

The bar does not move from its straight way, therefor it will force your back into an unnatural position leading to muscle stress and potential injury.<\/span><\/p>\n\n\n\n\n\n\n\n

11. Dumbbell Loaded Side Bends \u2013 AKA How to Get Your Disc Slipped.<\/span><\/h2>\n\n\n\n
\"dumbbell-useless-exercises-organixmag\"
courtesy of: youtube.com<\/figcaption><\/figure><\/div>\n\n\n\n

Even if you do this exercise properly, it puts too much compression on the spine and the soft tissues around it. Consequently, you are at significant risk of slipping a disc, and no exercise worth that pain.<\/span><\/p>\n\n\n\n\n\n\n\n

10. Vertical Leg Press \u2013 Torture of the Spine.<\/span><\/h2>\n\n\n\n
\"vertical-leg-press-useless-exercises\"
Photo by Scott Webb from Pexels<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise is really ineffective to your legs, but it does put a burden to your spine. So if you would rather avoid spine injury, you should stop doing this exercise.<\/span><\/p>\n\n\n\n\n\n\n\n

9. The Elliptical \u2013 Cardio Workout for Lazy People?<\/span><\/h2>\n\n\n\n
\"elliptical-useless-exercises-organixmag\"
courtesy of: muscleandperformance.com<\/figcaption><\/figure><\/div>\n\n\n\n

Doing elliptical while you are browsing YouTube videos isn\u2019t considered to be an effective cardio workout. If you wish to achieve better shape, you must sweat while you are on the elliptical, or you can always choose the treadmill instead.<\/span><\/p>\n\n\n\n\n\n\n\n

8. Wrist Curls \u2013 Why Would You Want to Improve Your Grip?<\/span><\/h2>\n\n\n\n
\"wrist-curl-useless-exercises-organixmag\"
courtesy of: mystrengthtraining.com<\/figcaption><\/figure><\/div>\n\n\n\n

The purpose of this exercise is unclear; you are basically just sitting and moving your wrists. This is a really ineffective way to burn calories, and if you use heavy weights, it can damage your joint as well.<\/span><\/p>\n\n\n\n\n\n\n\n

7. Russian Twists \u2013 Only Do this Exercise if You Are a Russian Super Spy.<\/span><\/h2>\n\n\n\n
\"russian-twist-useless-exercises-organixmag\"
courtesy of: coachmag.co.uk<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise puts the heaviest burden on your spine, because it involves repeated motions of trunk flexion and rotation. So if you want to protect your trunk from wear and tear, choose another core muscle training option.<\/span><\/p>\n\n\n\n\n\n\n\n

6. Pilates to Build Flexibility \u2013 This is Not the Way to the Kamasutra Positions.<\/span><\/h2>\n\n\n\n
\"pilates-useless-exercises-organixmag\"
source: pexels.com<\/figcaption><\/figure><\/div>\n\n\n\n

Pilates is a good warm-up or cool-down, but it does not improve the individuals who are already flexible, and it does nothing with those whom are having limited flexibility already. <\/span><\/p>\n\n\n\n\n\n\n\n

5. Bridge Pose \u2013 This is a Yoga Pose, Not a Calorie-Burning Exercise.<\/span><\/h2>\n\n\n\n
\"bridge-pose-useless-exercises-organixmag\"
courtesy of: zoomzee.org<\/figcaption><\/figure><\/div>\n\n\n\n

The bridge pose is supposed to help strengthen the back, thighs and gluteus. In fact, it doesn\u2019t do much, besides putting the lumbar spine in extreme ranges of extension.<\/span><\/p>\n\n\n\n\n\n\n\n

4. Barbell Snatch \u2013 Leave it for the Olympic Athletes.<\/span><\/h2>\n\n\n\n
\"barbell-snatch-useless-exercises-organixmag\"
courtesy of: dailyburn.com<\/figcaption><\/figure><\/div>\n\n\n\n

Thanks to the popularity of CrossFit, casual gym-goers often perform this exercise, and many of them use an improper posture which can lead to serious injuries \u2013 in extreme cases to paralysis.<\/span><\/p>\n\n\n\n\n\n\n\n

3. Kipping Pull-Up \u2013 You Shouldn\u2019t Try to Show Off With this Exercise.<\/span><\/h2>\n\n\n\n
\"kipping-pull-up-useless-exercises-organixmag\"
courtesy of: journalcrossfit.com<\/figcaption><\/figure><\/div>\n\n\n\n

This exercise makes your shoulder extremely prone to injuries, and it doesn\u2019t burn too much calories either, so it is not an effective ways to get in shape.<\/span><\/p>\n\n\n\n\n\n\n\n

2. Leg Extension \u2013 if You Haven\u2019t Got a Knee Injury Yet, this Will Do it for You.<\/span><\/h2>\n\n\n\n
\"leg-extension-useless-exercises-organixmag\"
courtesy of: technogym.com<\/figcaption><\/figure><\/div>\n\n\n\n

The knee joint is the most complex joint in the human body. It is quite durable, but do you really need to risk to damage it with such unnatural exercise. Moreover, there are many more effective exercises for your legs than leg extension.<\/span><\/p>\n\n\n\n\n\n\n\n

1. Tire Flips \u2013 it Only Makes Training Look Cool in the Movies.<\/span><\/h2>\n\n\n\n
\"tire-flips-useless-exercises-organixmag\"
courtesy of: coreiculum.com<\/figcaption><\/figure><\/div>\n\n\n\n

The only real benefit of doing this exercise is posing like a badass. Unfortunately, it has risks too;<\/span> if you don\u2019t have the hip mobility which is needed to do the exercise correctly, you can get your back and biceps injured.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Do you do useless exercises? Have you ever wondered how it is possible that you sweat in the gym for hours in every week and it seems like nothing happens. It is quite devastating, isn\u2019t it? Don\u2019t worry, you are not alone with this issue. Maybe the only problem is that you are keep doing […]<\/p>\n","protected":false},"author":7,"featured_media":1285,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[66,65,64,43],"_links":{"self":[{"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/posts\/304"}],"collection":[{"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/comments?post=304"}],"version-history":[{"count":1,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/posts\/304\/revisions"}],"predecessor-version":[{"id":2012,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/posts\/304\/revisions\/2012"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/media\/1285"}],"wp:attachment":[{"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/media?parent=304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/categories?post=304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/organixmag.com\/wp-json\/wp\/v2\/tags?post=304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}