A FITNESS Instructor shared the three exercises that are a total waste of time – here’s what to do instead.
Professional rugby player Keegan Hirst, 35, has shared his tips and tricks on the best training sessions to get results.
In a post on his YouTube channel, the Batley Bulldogs squad member said three very common things many fitness fanatics do are actually not useful.
He urged people to stay away from the exercises as they could cause injury and bring no benefit.
The first one he disapproves of is circumnavigating the world – where you hold a weight over your head.
He said: “Around the world – if you see someone in the gym doing that, go and tell them to stop and tell them they’re wasting their time.”
“If you want big shoulders, you just have to keep it really simple.
“Do side raises with a well-performed dumbbell or cable pulley.
“And a pair of front razors round off your shoulders nicely.”
The second thing Keegan said wouldn’t do you any good is sit-ups.
He said, “Sit-ups will strain your back.”
“They won’t do anything for your abs and you look like a sloth trying to get up.”
“When you think of core exercises, you think of anti-flexion, anti-extension and anti-rotation.
“You want to use your core muscles to prevent you from bending one way or the other.
“And if you want to bend your spine, you should raise your legs.”
The third exercise was to use a dumbbell and move it away from your body.
He said, “For heaven’s sake, please stop that.”
“Everyone thinks they’re warming up their shoulders and just ruining the joint.”
“Our movement wants to counteract the force, but gravity is pulling down, not sideways.
“So you can either use a zip tie with the same movement or shape it into a cube and press like that.”
His videos with instructions on how to perform the recommended exercises can be found here Here.
This comes after a fitness expert said there were 11 exercises that had proven no good.