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.
Weights that are too light will not provide sufficient stimulation for muscle building and weights that are too heavy can cause muscle injury. Ensure that you are able to lift your weights at least fifteen times before feeling your muscles getting tired. Learning how to keep the proper form is necessary before you attempt to start lifting.
Rest is important. Control the weights while lifting. Be sure to keep your movements slow paced and even. Fast and uncontrolled movements can result in the unnecessary straining of your muscles and or injuries. Alternate your workouts so that you do not over work your muscles by working the same muscle group each day. Your muscles require twenty four to forty eight hours rest after every weight lifting work out.
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.
Weights that are too light will not provide sufficient stimulation for muscle building and weights that are too heavy can cause muscle injury. Ensure that you are able to lift your weights at least fifteen times before feeling your muscles getting tired. Learning how to keep the proper form is necessary before you attempt to start lifting.
Rest is important. Control the weights while lifting. Be sure to keep your movements slow paced and even. Fast and uncontrolled movements can result in the unnecessary straining of your muscles and or injuries. Alternate your workouts so that you do not over work your muscles by working the same muscle group each day. Your muscles require twenty four to forty eight hours rest after every weight lifting work out.
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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