5 tips to improve your exercise performance, explained by a PT

Are you sometimes not sure if you are doing certain exercises correctly?

We all know that exercising regularly brings many benefits - but exercising too quickly or incorrectly can negatively affect the effectiveness of your workout. Proper and focused movement increases the use of the desired muscles and therefore the effectiveness of the workout.

With the help of our fitness trainer and expert Diogo, we explain below useful exercise techniques that many of us do wrong. We also show you how elastic fitness bands can help you perform them correctly.

From the basics like push-ups or biceps curls to more complex exercises like the Bulgarian Split Squat - Diogo will explain everything to you in detail.

1. how to perform biceps curls correctly

There are some common mistakes with biceps curls:

❌ Too much momentum.

❌ Fast repetitions without time under tension (Time under Tension).

❌ The elbows are brought forward and the biceps are not isolated.

Pro-tip: To avoid these mistakes, you can also simply use resistance bands for biceps curls .

Using resistance bands can help reduce momentum during the exercise. Also, use the full range of motion and perform the repetitions slowly and in a controlled manner to increase the time under tension.

2. perform push-ups correctly

Extending your elbows too far can put extra strain on your shoulders. Instead, make sure your elbows are slightly bent to engage the pectoral muscles more effectively.

Pro-tip: To increase the intensity of the push-ups, try using a resistance band. Place the band around the back to add resistance to the movement.

3. technique tips for face pulls

Remember that the movement dictates where the focus of the exercise is. Here are some tips to help you perform face pulls perfectly:

If you pull towards the face, the centre of gravity is more on your middle traps (middle neck area). If you pull higher above your head, the focus is more on your back deltoids (the back of your shoulders).

Pro-tip: Always try to use an overhand grip. Concentrate on tightening the muscles and maintain the tension during the execution. 

4. increase intensity of Bulgarian Split Squats

Bulgarian Split Squats is a classic exercise that effectively trains your quads and glutes. Bulgarian split squats are more effective for the glutes than lunges because the standing leg is loaded more or isolated.

 

To make this exercise more challenging, you can use a resistance band - especially if you work from home or don't want to use weights when exercising.

5. how to perform Romanian Deadlifts (RDL) correctly

The RDL is a hip joint exercise, so it can be helpful to think of it as a forward and backward movement of the hip to learn the correct technique.

During the exercise keep your back straight, push your hips back and load your thigh muscles.

Pro-tip: Using a resistance band is a good starting point for learning this movement, especially for beginners.

That's it for now. Don't forget to make your training more effective with these technique correction tips, and follow us on Instagram for more info or download the free STRAFFR app!