Plus, alternative moves you should try instead.
Exercises, however, cannot.
Smith Machine Squats
The Smith Machine is a favorite amongst people who are new to strength training.
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At first glance, the machine may look just like a regular squat rig.
But the barbell is actually attached to a fixed, sliding track (similar to theleg press).
When you squat, you are supposed to move the weightwithyour particular body, says Luciani.
Leg Extensions
Leg extensions are a seated exercise that isolates your quads.
The leg extension is a good option for people who are rehabbing a knee injury, says Luciani.
Unfortunately, many people arent deadlifting correctly, says Luciani.
The trap-bar deadlift also known as ahex bar deadlift involves picking up and putting down a hexagon-shaped barbell.
head coach and owner ofAIM Athletic.
Romanian deadliftsmaximize muscle tension through the entire range of motion, he says.
Cruncheswork just the rectus abdominis, which is known colloquially as the six-pack muscle.
Certainly, better than crunches alone.
It is relatively easy on the body for longer cardio bouts he says.
However, the elliptical isnotthe best option for someone looking to improve either cardiovascular capacity or overall strength.
They can be clunky to use and awkward to move quickly, says Luciani.
Actually, moving them too quickly or using them too often can lead to nagging hip injuries.
Most ellipticals do not allow you to move your legs in their natural gait, she explains.
Meaning, walking, running, jogging, or sprinting.
You might even consider hiring a run coach to verify yourerunning with sound form.
Running
Yes, runningcanbe a sound way to improve cardiovascular capacity forsomepeople.
Running can be hard on the body, especially when dosed incorrectly, he says.
If you dont have access to a pool or dont know how to swim, no big just row!
The rowing machine is a low-impact cardio machine, she says.
Best, in addition to improving your heart strength, it can also improve lower and upper body strength.
Olympic Lifts
Olympic lifts like thecleanandsnatchmake a regular appearance in CrossFit and other HIIT fitness classes.
Thesecompound exercisesfire up all the muscles in your body and help increase functional strength.
Olympic lifting involves an extremely high learning curve and carries a significant risk-to-reward ratio, he says.
If you have access to Olympic weightlifting coaching, he says cleaning and snatching can be great routine add-ins.
However, without proper guidance, they can be dangerous.
