I teach fitness that’s why you should never do these 5 exercises

Health

July 14, 2023 | 20:07

For the gym rats looking to tear themselves apart for the summer, one fitness coach has revealed the exercises you can cut out of your routine.

Popular YouTuber and fitness guru Alain Gonzalez, who boasts over 800,000 subscribers, is helping gym-goers maximize their movements.

With the little time we have to train, we want to pick the best moves to maximize our gains, she said in a video posted to her channel.

Front raises, intended to improve the appearance of the anterior deltoid muscles, could lead to overdeveloped and unsightly muscles in that area and could even be detrimental to your overall physique and posture.

According to Gonzalez, isolating those anterior deltoids in the arms isn’t necessary—we already activate them when we lean over keyboards or phones and engage them in other exercises that include pressing movements.

Gonzalez boasts more than 800,000 subscribers on YouTube, where she posts fitness tips.
muscle monsters, /YouTube

Rotator cuff exercises with dumbbells are also a waste of time, she continued.

While strengthening the cuffs, located in the shoulders, is key to avoiding injury, exercises that specifically involve dumbbells are inefficient.

This is because, when you hold dumbbells and stand, there is resistance from gravity. However, to strengthen the rotator cuff, resistance should come from the sides, not the bottom.

The way to make this exercise with a dumbbell effective is to lie on your side, she said, adding that a cable machine or resistance bands can also be a great alternative.

In this particular video, Gonzalez detailed five exercises that he claims are a waste of time.
muscle monsters, /YouTube

Likewise, dumbbell kickbacks that isolate the triceps in the back of the arm are also ineffective.

At the bottom of the dumbbell kickback, there’s little resistance on the triceps, he said, advising the use of a cable machine. Ultimately, only half of the range of motion tenses the triceps, so half the time spent doing the exercises does nothing for the triceps.

While machines and free weights are equally effective at building muscle, from a functional perspective, Gonzalez says more control and balance is needed with free weights.

Triceps kickbacks with dumbbells, Gonzalez says, are one of the time-wasting exercises.
muscle monsters, /YouTube
He prefers fitness fanatics to use free weights whenever possible on cables or machines.
muscle monsters, /YouTube

Smith machine squats, he said, are one example. Although they have some advantages, squats with free weights are preferred.

If there’s no reason not to do free-weight barbell or dumbbell exercises, most of your lifts should be done with them, he said, noting that machine exercises should wait until the workout is over.

Finally, sidebends with a heavy dumbbell in one hand can add unwanted volume to your abdomen, Gonzalez said, and have a short range of motion.

Side curves can add volume to the waist, which is the opposite of what gym rats might want, she said.
muscle monsters, /YouTube

Instead, she recommends incorporating rotational movements to strengthen your spine, while also mimicking the natural movements found in real life.

Side planks, he added, are another option that protects your lower back from injury.

The more we understand muscle anatomy and biomechanics, the better our selection of exercises will be to train targeted muscles, concluded Gonzalez in his video. Small adjustments made over time will lead to big improvements in the long run.




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