How to determine the effectiveness of an exercise? Why 90% of athletes do light exercises and ignore heavy ones? All secrets and answers are in front of you. There are exercises that cannot bring results. There may be various reasons for this. Some exercises are not suitable for a particular departure due to individual characteristics, but there are also those that are useless for everyone. This applies to both men and girls. Today we will take a closer look at absolutely useless bodybuilding exercises, and also talk about a few more, not covering them so widely.
Exercise # 1: Reduction of hands in the Peck-Dec machine
This exercise is popular with fitness and bodybuilding photographers. This is due to several reasons, the first of which is the ability to capture the model's face in a photograph. In addition, it makes it possible to provide high-quality muscle tension, and they become more traced.
The main disadvantage of this exercise is its high risk of injury. When using the Peck-Dec machine, an athlete occupies an unnatural position from the point of view of biomechanics of movements and everything can end with a dislocation of the shoulder joint. Instead, the exercises should be done with the classic bench press.
Exercise # 2: Seated Hyperextension on the Machine
Horizontal hyperextension, as well as forward bends with a barbell, are considered effective. Their main purpose is to develop the lower back and hamstrings. In turn, hyperextension in a sitting position on a specialized simulator turned out to be completely ineffective.
It is believed that such simulators were created specifically for people with back problems. However, in practice, everything is completely opposite. During the exercise, an excessive compression load is applied to the lower part of the spinal column. If we compare hyperextension in a horizontal position and in a sitting position, then in the second case, the compression load on the spine doubles, and with an inclination exceeding 15 degrees, it is even more significant. Perform hyperextension in a horizontal position.
Exercise # 3: Jogging the barbell to the chest with a mixed grip
This exercise is most often used as a test exercise to test the strength of the athlete. First, the sports equipment rises to the chest, and the grip is mixed (one hand is located at the bottom of the bar, the other at the top). After that, the athlete should change the type of grip to the upper one and perform a jogging movement. It looks quite impressive, but it has a high degree of technical complexity and in its effectiveness does not surpass the classical exercise, which should be performed.
Exercise # 4: Dumbbell bench press in a lying position on a fitball
The bench press is now one of the most popular exercises among athletes. The option with dumbbells is no less popular. However, in the second case, the stability of sports equipment is significantly lower, which makes it necessary to use lower working weights.
There is also an option for performing this exercise on a fitball, which should not be done. The higher naturalness of the exercise is cited as a positive argument, but the risk of loss of balance is significantly increased, which far outweighs the benefits of exercise. The classic dumbbell press is best done on a horizontal bench.
Exercises on the torso machine simulator
Athletes most often use this machine to develop the oblique muscles of the abdomen. However, this exercise is quite traumatic and completely ineffective. This is due to the fact that the above muscles are located in a diagonal direction, and the rotation of the body around its axis is not natural for the spinal column, which is affected by a powerful shear force. This can lead to injury to the intervertebral discs. The best option for replacing the exercise is "chopping wood" using a high block.
Useless exercise in fitness
There are several exercises performed by girls during fitness classes that are not able to bring any significant effect. Let's say a few words about them.
Reducing the legs in the block trainer
This exercise will not noticeably change the shape of the legs. However, it should be recognized that it can be used by novice athletes, as it allows you to well stretch the leg muscles and prepare them for squats. Otherwise, it is completely useless.
Tilts to the side, forward and backward, etc
This group of exercises is a warm-up exercise and promotes the development of the oblique muscles of the abdomen. In turn, these muscles, with strong development, increase the size of the waist. Girls very often use them, not knowing about this feature.
Swing your legs to the sides
In principle, the exercise itself is not bad, however, it should be done daily and for several hours in a row. It is very popular with ballerinas. The movement perfectly works out the muscles of the legs, abs and iliopsoas muscle. However, if you do it for 10 or 15 minutes, then it is completely useless and you will not see any effect.
Raising the body for the development of the press
This movement also cannot be called useless, if we are not talking about the classic version, which implies one or two sets with the maximum number of repetitions. The optimal way to perform the movement must be chosen on an individual basis.
But it should be remembered that it is in any case not effective for burning fat. The only effect of doing it is a slight reduction in the waist caused by the improved support of the internal organs. The body lifts should be performed three times during the week for three sets, each of which will have from 10 to 15 repetitions. In this case, it is necessary to adhere to a dietary nutrition program and use an additional cardio load.
For more information on useless bodybuilding exercises, see this video from Denis Borisov:
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