Wrong exercises

A Safer Lat Pull-down
On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.
Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.
Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.
A Safer Military Press
A safer shoulder alternative: When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.
Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.
Safer Alternative to the Upright Row
Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting
Lying Leg Press with Knees Bent Too Deeply
The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your back and knees. Weights out to the front or side of the body
Squats on the Smith Machine
The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.
Squats: A Safer Alternative
It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you where going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.
Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.
Better Technique on Cardio Machines
Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.
Exercises Done with Goal of Spot Reduction
People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.
Effective Ways to Reshape Your Body
Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.
Always Lifting with a Weight Belt
The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or you are lifting a lot of weight -- the weight belt may let your core muscles slack off -- and you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.
Any Exercise Done Wearing the Wrong Shoes
Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.
Shoe Solution
The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

Healthy Lifestyle

Healthy lifestyle is essential to live a happy life. Healthy lifestyle means physical, mental economical, & spiritual wellness which minimise the risks of chronic diseases such as diabetes, hypertension,bronchitis and other common diseases.It also reduce the cost for health care ,increase energy,maintain body balance. For people of all ages, weights, and abilities the importance of a healthy lifestyle are endless.
The important matters for healthy lifestyle.
Physical wellbeing – means maintain good physical health and achieved by practicing few common health-related behavior according to lifestyle .There are few things to keep in mind as a part of your daily life like eating habits,maintain body wight ,exercise, causes of damage .
a. Eating Habits- its most important to eat properly& take balance dieat to avoid unnecessery illness.A healthy diet helps to improve stamina and energy level of body & to maintain weight & reduce the tendency of falling ill.
b. MaintainWeight-managing weight is one of the basic thing for healthy lifestyle. Weight reduction will reduce the risk of heart disease & other obe4sity related health dsease.Obesity is also a cause of many childhood disease such as sleep apnea, asthama. Wight reduction is also reduce tension, stress & improve energy & enhance self mage by improving physical activity.
c.Exercise: Exercise is the way to maintain body weight & balance. It helps to burn the extra fat which is the cause of many disease& get strength. It also minimise many chronic disease like Diabetis, High B.P, Artharitis,Asthma.
d. Causes of damage- Its most important for evryone to keep in mind the factor causes severe & permanent damage – 1. Tobacco consumption. 2.Intake alcohol. 3. Hectic schedule. 4.Over tension& stress. 5. Reckless& restless life. 6. Drug addiction. 7. self medication.
The wellness means comfortable by all means. The key of wellness are- self caring attitude, increase body strength,control over life, proper medication

Necessity of Breathing

Breath is life, we can't live without it. But it is peculiar that we are not well concern with proper breathing. Breathing means to Inhale and Exhale. Through inhalation we get & bring oxygen to the blood and thus to the whole body & brain (most of us inhale through mouth and thus get small amount of oxygen). Through Exhalation we release carbon dioxide & other impurities of our body. Most of us think that inhalation is most essential but in fact it is exhalation that holds the key. The more stale air you exhale the more fresh air you can inhale.
Proper breathing means
1. Inhalation through nose, keep the mouth close, abdomen expands & diaphragm moves down involves a full inhalation.
2. Exhalation which brings the whole of your lung into play, the abdomen contracts, diaphragm moves up, massaging the heart.
With the help of Yoga one can practice the proper way of breathing, prolong healthy life. In Yoga total breathing process classified into Inhalation, Retention & Exhalation. Retention means to hold the breath.
Breathing is basically divided into –normal, rhythmic, alternative & deep

Importance of Health

Health is defined as complete physical mental & social well being.Improvement of physical health can do a lot to improve mental health& wellbeing .Phisical Excersize is important process to maintain physical fitnes( as a part of physcal health )and to promote physiological Well being .It also helps to strengthen immunity system & mental health by reducing stress& tension.Fitness includes healthy wight,health bones muscles & joints etc. Frequent and regular physical exercise is an important component to prevention of some of the diseases.
Exercises are generally categorised into three types on the basis of overall effect on human body:-
1. Stretching Excercises- Yoga fits into this category, as it tones muscles& joints, increases flexibility, and relieves stress.
2.Aerobic Exercises -such as walking & running to increase cardiovascular endurance and muscle density.
3.Anaerobic Exercises -such as weight training or sprinting increase muscle mass and strength. .
Proper nutrition is important to health as exercise.When exercising it becomes even more important to have balanced diet to ensure the body has the correct ratio .
Proper rest and recovery also plays an important role to maintain health , otherwise the body exists in a permanently injured state and will not improve.
Hygiene is the practice of keeping the body clean to prevent infection and illness, and the avoidance of contact with infectious agents.
Prolonged Mental stress may have negative impact over health, such as by weakening the immune system.