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6 Simple Tips to Avoid Injury at the Academy

Gym classes at the gym are a great way to stay fit and benefit your health. However, when proper protective care is not taken and exercise techniques are not performed correctly, the practitioner is at risk of injury.

If you go to the gym and never stop to pay attention if you were actually protecting your body and doing the activities correctly, be sure to check out our series of tips on how to avoid injury in six different types of classes:

1. Workout in the punching bag of boxing

11aboaforma - punching bagPhoto: Shopping Fight

In this class, the wrist region is susceptible to distension and dislocation, especially in cases where the student does not use protective equipment properly and when his punch technique is not correct.

To prevent this from happening, the student must make sure that he is punching the bag with the proper technique. It is important for him to show the teacher the way he is doing, to know if it is the right way, and to always obey the coach's directions in case he asks to change something.

The practitioner also needs to correctly place the glove and the wrist protector to protect the bones and tendons and, in this way, to avoid possible injuries. The best way to put the equipment is to leave the wrist always straight.

It is recommended that the student begin by putting the glove around the thumb and then rotate the protection three times by placing it on the wrist and then securing the palm of the hand. Afterwards, he should put the part between his fingers, turning the protection of the big toe and leading to each one of them. Then just take the remaining part of the glove and wrap it between the joints and around the wrist. Lastly, it must fasten the Velcro securely so that the glove is stabilized.

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If you put the glove in your hand, have doubts or think you did not put it in the correct way, it is advisable to ask for the help and guidance of the teacher.

2. Bicycle Training

Ergometric Bicycle

Something that may occur after a workout on the exercise bike is knee pain. This happens when the student does not adjust the seat of the device so that it fits your body.

The recommendation to avoid this happening is simple: get there early in the gym. In doing so, the practitioner has time to straighten out the bike seat and stretch before setting off for the exercises.

To adjust the seat properly, it must be moved forward and backward so that the front knee is positioned exactly above the pedal axis when it is seated. Then the student must adjust the height of the seat so that it is in a position suitable for his body.

Then he should put both feet on the pedals and spin until one of the legs reaches the bottom with the pedal. The best position is that in which the student's leg forms an angle of 30º. After this, it is time to adjust the hand bars so that the person feels comfortable and that the elbows are only slightly bent.

3. Resistance training


When the resistance training exercises done are always the same, they are repeated many times and are performed with very large weights, the practitioner may have problems with muscle tension and injury caused by the stress of movements repetitive.

To prevent this from happening, it is recommended that the student vary both in the type of exercise, how much in the intensity with which they are performed. The tip is to take the training with days of rest and lighter workouts.

4. Zumba class


Zumba students may leave classes with stress fractures in the knees, ankles, and feet if they do not wear proper sneakers and do not perform the jump techniques correctly.

To prevent this from happening, practitioners can not afford to wear proper footwear during classes and should always bend their knees when they return to the ground, after performing the jumping and jumping movements in the classrooms.

5. Pilates class

11eboaforma - pilates

If the student has a weak abdomen and keeps his neck flexed during the exercises, he may end up having some discomfort in the neck due to pilates.

The tip for those who suffer from this type of problem is to interrupt the exercises when they feel the discomfort, to inhale the air deeply and exhale, raising the abdomen up and trying to repeat the movement one more turn.

If the problem persists, the recommendation is to try a different exercise or even change to a private lesson, where the teacher you can individually and calmly assess the student's techniques and tell whether or not he or she is doing the movements correctly.

6. Yoga

11fboaforma - yoga

In yoga class, when the student improperly distributes his weight during movements or simply performs one of the poses, he may experience pain in the wrist and lower back.

To solve the problem, the indicated is that while it is executing any type of movement, it extends the fingers completely, pressing the tips to decrease the pressure on the wrists and stretching the spine before performing an exercise that requires movement of the back, and when you pose on the floor, sit on a block, on blankets or pillows, to avoid turning the spine so you do not have any pain or lumbar injuries.


Have you ever suffered any injury at the gym? What type of exercise did you do at the time the injury occurred? How did you treat her? Comment below!

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