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I have noticed
people in gym/ park
mimicking other people's exercises, without getting the
proper instruction on the rights and wrongs of proper
exercise technique and form. If not aware of the proper
execution of various exercises, a person can put
themselves at a risk of a serious joint and muscle
injury The following recommendations are designed to
help minimize the risk of injury to the knees.
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Do not exceed the knee-toe line: You
do not want your knees to exceed in front of your toes
regardless of whether the exercise is squats or taking a
step aerobics class. Do not exceed the knee-hip line:
Draw an imaginary line from the knees parallel to the
floor The hips must not go below that line.
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Do not bounce at the bottom of an
exercise: I see this a lot in the gym. Bouncing is
"cheating" when performing any exercises.
This can damage a joint by over-stretching the
ligaments.
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Do not lock the knees keep it soft:
This is a common practice on the leg press more often
than the squat. Locking out places and excessive
overload stress on the ligaments of the knee. It does
not increase the range of motion.
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Do not point your knees and toe in
different directions: When executing a leg exercise
wherever your toes are pointing, your knees should
travel.,' across the same direction and path.
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Do not make hard contact with the
knee to the ground: This applies to lunges. When
performing a lunge, gently and under control, tap your
knee on the ground before returning. Do not put blocks
underneath the heels while squatting: This makes it hard
not to exceed the knee-toe line. It is always better to
push from the heals from a flat surface. If you find
your heals are coming off the ground as you descend
during a squat, the best recommendation is to stretch
the Achilles tendon to avoid risking injury.
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Maintain proper weight. Each extra
pound you have puts 4 extra pounds of pressure on your I
knee when you walk. Have your I posture evaluated. If
you tend toward a swayback or flat .feet, get proper
shoes. Both conditions can put more inward pressure on
knees. Strengthen your core muscles -- back, abdominals,
hips — not just your legs. That's where your strength
comes from to play in a more crouched — and
knee-protecting — position. When you move during sports
or just during everyday events, think: "Jump straight as
an arrow" and land "light as a feather," toes to heels.
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Health & Hygiene: When you work out
hard you may get cottonmouth. Keep in mind you are
inside don't spit. This is true for the water fountain
as well. Please don't spit in the water fountain. If you
work out in the mornings you'll find that most people
shower after they go to the gym. This is acceptable but
do remember to brush your teeth first. You'll be
exhaling around others. Some deodorant doesn't hurt
either.
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Proper training attire: Jeans/ Salwar
Kameez/dopatta should not be used. It looks bad and it
may keep you from getting into your work out. Besides
the buttons/rivets on your pockets might cause damage to
the upholstery.
