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5 Exercises Computer Guy Should NOT Be Doing

5 Exercises Computer Guy Should NOT Be Doing

    Leg Extensions

    You’ve already spent most of the day in a seated position.  The last thing you need to do is train your legs from that same position.   As someone who spends any amount of time sitting, you have to be sure that your workout routines are well-balanced,  providing exercises that focus more on quality movement patterns and less on specific muscle groups.  Truth is leg extensions may be doing more harm than help.   Passive structures in the knee (ligaments) are stressed more in open chain exercises like the leg extension which can lead to future knee pain and range of motion problems.  During the knee extension, several stabilizing muscles are taken out of the movement creating an imbalance of work done by primary movers and synergistic stabilizers.   In other words, this is an injury waiting to happen.

    Alternatives

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    • Dynamic Lunges
    • Step-Ups
    • Front Squats

    Military Pressing

    Few people, not excluding high level athletes, possess optimal shoulder build to be able to do this exercise “safely”.  I put safely in quotes because you may not suffer an acute injury from shoulder presses, but chances are that down the road you may develop some sort of impingement.  Understand this is not a matter of poor training or weak musculature.  It is simply a matter of how you are built.  This is not to say that Military Presses can’t have their place in a well-planned out exercise program.  Let’s face it; the average computer guy geek has sub-optimal posture in the first place.  The last thing you want to try and do is to press heavy weights over your head.  The outcome could be very dangerous.  For our purposes in the gym, I believe much safer exercises can be used to create even better results without this risk.

    Alternatives

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    • Push-Ups (there are a large variety)

    Sit-Ups

    Everybody’s favorite exercise.  If not for great looking abs then surely they are good for “core” strength and your lower back, right?  The truth is, when you perform a Sit-Up you are using very little abdominal strength and a whole lot of hip flexor strength.  Contracting these hip flexors and flexing forward can create excessive amounts of compression on your lower spine.  For anyone who sits for any length of time during the day this is not an ideal situation.  Most computer jockeys need more abdominal strength, but there are much safer and more effective ways to go about getting it.

    Alternatives

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    • Planks and Side Planks
    • Wood Chops

    Bench Press

    Another favorite exercise to most average gym goers.  But you are a trapped-at-your-desk geek, not the “average” person.  One of the last things we as geeks want to do is reinforce our tendency to be slumped with our shoulders rolled forward.  After all this is the position most of us are in the majority of the day if we spend any time at a computer.  Unfortunately, our friend the bench press is only going to do more hurt than help when it comes to this negative posture.  Don’t worry though, like the others there are plenty of alternate exercises that can be used to get the same and most likely better results.  Most of these alternates allow our shoulder blades to move freely throughout the exercise, which actually reinforces a more desired posture.

    Alternatives

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    • Push-Ups
    • Cable presses (unilateral or bilateral)

    Upright Rows

    When it comes to the upright row I struggle to find a reason why anyone would need this movement.  If this is in your routine, I suggest you take a moment to re-evaluate what your goals are in the gym.  Keeping your forearms internally rotated while you abduct your upper arms is a recipe for impingement.

    Alternatives

    • Barbell Rows
    • Dumbbell Rows
    • Face Pulls
    • Cable Row Variations

    Conclusion

    When designing yourself an exercise program, it is important to create goals and choose exercises based on their potential benefits as well as risks.  As geeks we have to be mindful of our posture and the implications it will have on our workouts.  It may not be a glamorous approach but in the long run, it will be the most effective approach regardless of what your goals may be.  Remember, if you get injured working out it won’t matter what those goals are because you won’t be able to work out at all.

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    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

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