Gym time can be overwhelming-between the machines, the free weights, and the endless possibilities of the open floor, picking your next workout can sometimes be impossible. To narrow down your options, here are some of those potential exercises on the chopping block. It turns out that some of your go-to gym moves could not be better than helping you. Check out these five moves that trainers swear are a waste of time.
1. Do not Bother With Sit-Ups
If you're getting rock-hard abs are you in there, abs? ) is your fitness to-do list, Anna Kaiser celebrity trainer for Kelly Ripa and Sarah Jessica Parker and founder of AKT fitness studios, says to ditch the crunches.
"Doing one million crunches every day will not get you rock-hard abs," Kaiser says. "In fact, a crunch is far less effective than you think, so you can pose a risk of injury to your neck and lower back." What abs workout should you do instead? Kaiser says.
2. Lose the Dumbells When Doing Chest Flies
The next time "chest day" rolls around, Fhitting Room trainer Jason Tran suggests you spread your wings and fly sans dumbbells.
"Adding weight to chest flies puts too much pressure on your shoulder joints, "Tran says.
Instead, Tran says you can easily achieve the same activation with a cable machine. And there's no equipment available, opt for wide-stance push-ups. "
3. Quit Stationary Pedaling
Finding the motivation for cardio is tough for some people, which is why the stationary bike is so appealing-netflix binge while pedaling, anyone? But celebrity trainer Nick Mitchell has a bone to pick with bikes that do not move.
"Steady-state cardio has its place, and I think that you enjoy something like a cycling class, then By all means, go for it., But my issue with the stationary bikes is a very simple and basic one: The way that most people use them is just too damn easy you're not really exercising at all-you're just wiggling your limbs around a little bit. "
His preference for moderate cardio? The tread. "Even walking on a treadmill involves more muscular and nervous system recruitment than sitting on a bike," Mitchell says.
4. Assisted Pull-Ups Are Slow Down You Down
Do not get excited-we're not about to say pull-ups are not worth striving for. But Devon Fitol, trainer at Accelerate in Seattle, WA, says that using a tool like a resistance tape to assist you in the process is not worth your time.
"If you want to achieve pull-ups, you need to." "Fitol says. "A great hack for this is spending time over the bar and doing bodyweight negatives – use a box to jump to the bar, hold your chin above the bar for one second, and then slowly lower your body for three seconds until your arms are straight Or, if you must use a band, try to focus on spending more time above the bar with each rep so you're not blowing through the motions. "
5. Strat Past the Hip Abductor Machine
Doug Bopst says you should skip the hip abductor machine.
"The hip abductor machine is a waste because it allows 90 degrees-something you never actually simulate in real life, "Bopst says. Moving heavy weight in an unnatural way can end up doing more harm than good to the surrounding muscle groups and your knees. Those muscles in a safer and more efficient way. "