Weight lifting is a popular strength training activity for people who want to lose weight, improve strength and bone density, increase muscle tone and build muscles. Many people who weight lift do not know how to do so safely.
First, you should choose the correct amount of weights. This means that you should not choose weights that are to light or too heavy for you. You should be able to comfortably lift the weights that you choose at least twelve to fifteen times before you feel your muscles tiring. For many people a single set of twelve to fifteen repetitions is sufficient as you become stronger you can increase the amount of weights you are using.
Secondly, you should engage in warm-ups. People tend to overlook warm-ups because they do not realize that it is important before any sporting or aerobic activity. Before attempting to lift weights you should take a few minutes to stretch and perform some aerobic activities. Stretching helps to increase flexibility and reduces the risk of injuries. Additionally, you should choose weight lifting techniques that will work all the major muscle groups such as the legs, arms, shoulders, chests and abdomen.
Proper form is essential when practicing the correct weight lifting methods. The amount of weights that you use when performing weight lifting techniques should not be to light nor should it be too heavy.
If you have pain, don't attempt to work through it. Pain is a sign that something is going awry. As you progress in your workout, pain should not be a part of your practice. It usually means you are not dong something properly, and you should stop the lift, lower the weight value, wait for later or seek out someone more experienced for advice.
Do not overwhelm your muscles by working the same muscles every day. If you intend to lift weights everyday you should balance your workouts whereby, the different muscle groups will be worked out each day or you can work the same muscle groups every other day. Allow your muscles at least twenty four to forty eight hours rest and recovery time, in this way you reduce muscle fatigue.
Take your time. Many people hold in their breath while performing weight lifting techniques. This is very dangerous and can cause a sharp increase in your blood pressure. Keep your breathing regular at all times during techniques, making sure to breathe out as you are lifting the weights and breathe in as you are bringing the weights down.
By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage.
First, you should choose the correct amount of weights. This means that you should not choose weights that are to light or too heavy for you. You should be able to comfortably lift the weights that you choose at least twelve to fifteen times before you feel your muscles tiring. For many people a single set of twelve to fifteen repetitions is sufficient as you become stronger you can increase the amount of weights you are using.
Secondly, you should engage in warm-ups. People tend to overlook warm-ups because they do not realize that it is important before any sporting or aerobic activity. Before attempting to lift weights you should take a few minutes to stretch and perform some aerobic activities. Stretching helps to increase flexibility and reduces the risk of injuries. Additionally, you should choose weight lifting techniques that will work all the major muscle groups such as the legs, arms, shoulders, chests and abdomen.
Proper form is essential when practicing the correct weight lifting methods. The amount of weights that you use when performing weight lifting techniques should not be to light nor should it be too heavy.
If you have pain, don't attempt to work through it. Pain is a sign that something is going awry. As you progress in your workout, pain should not be a part of your practice. It usually means you are not dong something properly, and you should stop the lift, lower the weight value, wait for later or seek out someone more experienced for advice.
Do not overwhelm your muscles by working the same muscles every day. If you intend to lift weights everyday you should balance your workouts whereby, the different muscle groups will be worked out each day or you can work the same muscle groups every other day. Allow your muscles at least twenty four to forty eight hours rest and recovery time, in this way you reduce muscle fatigue.
Take your time. Many people hold in their breath while performing weight lifting techniques. This is very dangerous and can cause a sharp increase in your blood pressure. Keep your breathing regular at all times during techniques, making sure to breathe out as you are lifting the weights and breathe in as you are bringing the weights down.
By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage.
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