All simulators are designed in such a way that they can be used more or less safely. For an experienced athlete, there are no exercises that carry great risks, because he always knows his working weight and has a developed muscular sense. But beginners often do not know how to handle simulators, perform exercises in violation of technique, and therefore get injured. Most often, women get injured on the following simulators.
Reduction and breeding of legs in the simulator.
Often women use it in the hope of reducing the volume of the hips. We hasten to disappoint you: there is no local weight loss. Your hips will only shrink if you lose overall weight. But getting injured on such a simulator is quite easy – for this it is enough to transfer part of the load from the muscles to the ligaments, performing the exercises in jerks.
Squats in the Smith Machine.
This is bad for both the back and the knees. The problem is that the bar moves in a straight line. This movement is unnatural for a person – usually when squatting with a barbell, the trajectory of the bar movement is more curved.
It inspires many women, makes them feel the strength in their legs, as even beginners can lift quite a lot of weight in this simulator. It is very important not to tear off your lower back and not to bend your knees too much during these exercises, otherwise you can injure yourself.
Rotation of the body in the simulator.
Harmful to the spine, and especially to the lower back. For those who have lumbar osteochondrosis or hernia, it is better to bypass this simulator. In it, a woman is forced to turn the body separately from the pelvis, and this movement is not physiological.
Hyperextension on the bench.
Even exercise without weights can be risky. Especially if the legs are fixed too high or low, and the repetitions are performed at a fast pace. This can lead to damage to the knees, spine, or back muscles.
So that going to the gym does not turn into an extreme sport with a high risk to health, you need to follow safety rules. They are simple and versatile. Here’s what you need to do to avoid injury:
- Be sure to do a warm-up before each workout to stretch the ligaments and warm up the muscles.
- After training, do a hitch.
- Do not take on too much weight in pursuit of the approval of more experienced athletes, but increase it gradually.
- Don’t overwork.
- Do not go to the gym if you are not feeling well.
- Do not train too often, otherwise overtraining may occur – a condition in which the risk of injury is significantly increased.
- Do not try to do the exercise in jerks if there is not enough muscle strength to complete the set.
- Ask partners or a coach for insurance when performing dangerous exercises.
What to do in case of injury?
Stop exercising immediately. This should be done even if you think there is no serious injury. Any pain or discomfort is a reason to go home immediately, and return to the gym next time only after a full recovery.
Contact a doctor. Perhaps you think that you do not have dislocations, fractures, torn ligaments and other injuries that require medical attention. But you can’t know for sure. Therefore, you need to see a doctor for sure – it will not take much time, but you will feel calm.
Get treated right after the injury. Chronic injuries are more difficult and longer to heal than fresh injuries. Therefore, if necessary, you should immediately undergo a course of therapy.
To date, there are quite effective ways to quickly restore damaged tissues. For example, in case of joint injuries, the regeneration of cartilage and ligaments can be accelerated with the help of artrotherapy. This technique involves the intra-articular injection of platelet-rich plasma and hyaluronate. As a result, pain decreases, reparative processes are accelerated, trophism in tissues is normalized. Due to artrotherapy, the patient recovers many times faster.
Photo: Vostock Photo
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