Generate single title from this title Common errors for women when performing exercise in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Do you know that 90%of sports injuries were caused by minor errors in the position or rush? Or that the correct exercise doubles the effectiveness of the exercise and reduces the lost time?

Since sport is not just random movements that are implemented quickly, it is an art that depends on accuracy! The enthusiasm may push you to raise the heaviest weights or repeat exercises countless times, but without correct technology, you risk turning these efforts into a “silent enemy” that exhausts your joints and weakens your results

What do you think to imagine with me that your body is an artistic siphon that needs accurate sculpture?, Where each movement constitutes the features of your strength and elegance. But what if I told you that the way to do exercises is the magic brush that determines the quality of this masterpiece?

Therefore, I will highlight today through the “He” website on the most common mistakes during exercise in general, in order to avoid them, as well as the most important healthy foods that enhance your body energy before any physical activity, based on the recommendations of each of the fitness coach Captain Alia Abdel Maqsoud, and the therapeutic nutritionist Dr. Rana Ali from Cairo.

Your journey from chaos to sporting mastery .. You start to avoid these mistakes

According to Captain Alia, because your body deserves the best, we will reveal to you how to turn each exercise into an opportunity to build a stronger version of yourself, without pain, injuries, but with confidence that illuminates you like the sun; By avoiding some common mistakes when performing exercise; This is as follows:

Neglecting warm -up and cooling

The start of the exercise may increase or finish it without cooling without cooling, from the risk of muscle injuries and reduces the elasticity of the body. So, specialize 5-10 minutes to warm up, such as “walking or light lengthening exercises” and 5 minutes to cool after exercise.

Incorrect breathing

It may cause self -confinement during weightlifting or exercise, high blood pressure or dizziness. So, you should breathe deeply while moving (inhale when making effort and exhale when relaxing).

The wrong position

D backs during squats or weightlifting may lead to spine and muscles. So, make sure the back straight and distribute the weight evenly, and do not forget to seek a coach to correct the position.

Excessive exercise

It may cause long -time exercise without comfort or stress daily, muscle fatigue and Overtraining. So, specialize in rest days between exercises and follow a balanced system.

Focus on one area

The focus is only on abdominal exercises (for example) and ignores the rest of the body with muscle balance and limits the results. So, distribute exercises on all the muscles of the body “strength, cardio, flexibility”.

Neglecting nutrition

Performing exercise on an empty stomach or not drinking enough water, may lead to low energy, muscle cramps and dryness. So, eat a protein -rich snack before exercise, and drink water regularly.

Lack of sleep

Not getting enough sleep after exercise, the process of restoring the muscles and increasing strength will slow down. So, make sure to sleep 7-8 hours a day to recover the body.

Ignore pain

Continuing exercise, despite feeling severe pain, may lead to serious injuries such as “rupture of the ligaments”. So, stop immediately when you feel abnormal pain and consult a specialist, and not otherwise.

Using inappropriate equipment

Using uncomfortable shoes or very heavy weights may cause joints or muscles. So, choose equipment that suits your fitness level and your goal of exercise.

Comparison to others

Your attempt to imitate others, despite the different level of fitness, may feel stress or frustration. So, focus on your personal goals and progressive progress.

Get the best version of your body after knowing these details

Captain Alia continued, performing exercise in the right way is very important for women, especially to achieve the desired goals of exercise such as “increasing strength or improving fitness” and avoiding injuries. Here are the details:

Prevention of injuries

Women are considered more likely to have certain injuries due to anatomical differences such as “the breadth of the pelvis that affects the alignment of the knees”, and the wrong positions such as “Coating the back in squatting exercises” may increase pressure on the joints and ligaments. Thus focusing on the correct alignment of the body (back straight, knees above the ankles), and avoiding loading overweight on sensitive joints (knees, shoulders) is essential to enhance the benefits of exercising in general.

Enhancing exercise effectiveness

The incorrect exercises weaken the targeting of the required muscles, such as “using the arms instead of the chest in pressure exercises.” Here the movement should be slowly controlled, focusing on the targeted muscle contraction, as well as starting with light weights to master the movement before increasing the pregnancy.

Improving bone health

Since women are more vulnerable to osteoporosis after menopause, the correct exercises such as “resistance exercises stimulate and strengthen bone growth. For example: exercises such as” squatting and deadly cranes (Deadlifts) with a healthy technology to stimulate pelvic bones and spine. “

Enhancing the health of the pelvis and the bottom of the pelvis

Pregnancy, childbirth, or chronic stress may weaken the pelvic floor muscles, and wrong exercises such as “violent jump” may increase pressure on this area. So, learn the correct tension of the abdominal muscles and the bottom of the pelvis during the exercise (Kegel technique), and avoid self -confinement while lifting weights.

Improving hormonal balance

We all know that excessive stress or wrong exercises may raise the hormone cortisol (stress hormone), which affects the menstrual cycle. Consequently, the balance between the severity of the exercises and the rest periods, as well as avoiding excessive high -density cardio exercises, and eating protein and comfort, as perfect solutions to improve hormonal balance.

Enhancing confidence and sustainability

The correct performance may make you control your body and link you to your accomplishments such as “mastery of a new exercise”, and avoiding injuries may increase your continuity in the athletic routine. So, you can rely on recording a video of your movements or using a coach to correct errors, as well as celebrate simple progress such as “correctly increasing the number of repetitions”.

Practical advice for exercising properly

Captain Alia added, the correct performance of exercises is not a luxury, but rather a necessity to protect your body and achieve results without risks. So, remember that quality is more important than the quantity, 10 correct repetitions are better than 30 wrong, and do not forget to take into account the following advice:

• Start with warm -up exercises to prepare muscles and joints.
• Learn the basics first from an accredited trainer before applying for complex exercises.
• Use mirrors in the gym to monitor your body’s position.
• Fellow with a depth “inhale when relaxing and extinguishing when making effort.”
• Do not neglect the cooling exercises to restore muscle flexibility.
• Listen to your body and do not neglect fatigue signals.
• Apply realistic goals and be patient to reach the desired results.

Healthy foods that promote your body’s energy before exercise

On the other hand, Dr. Rana referred to the best healthy foods that promote body energy before exercise for women, with tips for choosing the right meals; This is as follows:

Complex carbohydrates .. the main energy source

It provides the body with glucose needed for the muscles without a sudden rise in blood sugar; The most prominent:

• Oats: Rich in fiber and slowly releasing the energy, which maintains activity during exercise.
• Sweet potatoes: contain vitamins and minerals that support athletic performance.
• Brown bread or quinoa: Sources rich in healthy carbohydrates.

Light protein .. muscle protection

It helps to fix muscles and prevents them from breaking them during exercise; Highlight

• Greek yogurt: rich in protein and low -fat.
• Boiled eggs: easy to digest and contain essential amino acids.
• Raw nuts (such as nuts or almonds): provide protein and healthy fats.

Fruits .. for minerals and vitamins

It enhances the focus and reduces the feeling of fatigue while exercisingThe most important:

• Banana: a quick source of energy because it contains potassium and carbohydrates.
• Raspberry: rich in antioxidants that fight oxidative stress.
• Apples with a spoon of peanut butter: a perfect mix of carbohydrates and protein.

Natural drinks .. for moisture and energy

Maintains fluid balance and avoids drying of the body during various exercise, The most important of them:

• Coconut water: Exudger lost salts and moisturizes the body.
• Black coffee (moderate): increases vigilance and performance thanks to caffeine.
• Fresh fruit juice without sugar: “oranges or apples”.

Fast snacks before exercise

• Smothy: banana + spinach + vegetable milk + oat spoon.
• Avocado toast: With a pinch of salt and lemon on brown bread.
• Pass with almonds: to quickly increase energy “perfect 30 minutes before exercise.”

It is worth noting that the perfect timing for eating main meals is “3 hours” before exercise, and the snacks are “30-60” minutes before the exercise. On the other hand, before exercise, avoid fatty or fried foods “cause heaviness in the stomach”, refined sugars “lead to high blood sugar and then collapse”, excess fibers such as “raw vegetables in large quantities”. And do not forget to focus on foods rich in iron “spinach, lentils” to make up for the deficiency that may cause fatigue.

Finally, Make sure that each body interacts differently. So, avoid the aforementioned common mistakes before performing your exercise intended for the nature of your body and your health condition; Also try foods and choose what suits you, without causing digestive disorder; And do not forget to drink water enough (approximately 500ml) to avoid dehydration. You will feel a sustainable card that will help you perform your exercises more efficiently.