The Correct Weight Lifting Techniques to Ensure Your Safety
Folks today are becoming more and more aware of their bodies, and they’re opting to visit the gym to perform the typical exercises. If you have no clue how to lift weights and exercise properly, it may be counter-productive that you visit the gym. You should note that in case you don’t lift the weights properly, they could lead to sprains and serious injuries. Thus, it is crucial that you know how to lift weights properly as we shall discuss below.
As in the case with most exercise programs, the first thing that you should do is to warm up. This is the part of the workout that someone should not take for granted. Under all conditions, it’s necessary to do a complete body stretch. After warming up, you should then proceed to observe slow repetitions. It is most times advisable that you do not do the lift in a rush. You should repeat the whole lifting process by slowly lifting a certain weight while taking breaks between each lift. For example, if you are doing a bicep curl, you should take the break every time that your arm is curled. After placing the weights down, it’s also wise to make another pause. If one does not observe this, they put too much strain on their joints and the exercise will not be as effective as they hoped it to be.
Like all exercises, you should drink lots of water as you lift the weights. This is because your body will be losing a lot of water due to sweating and one needs to replace this water. It is vital that you remember to breathe since your body requires a lot of oxygen in the process. As you lift the weight, you have to ensure that you exhale and when putting the weight down, be sure to inhale. You should keep in mind that exhaling relaxes the muscles and heart, therefore, letting you have control as you lift the weights.
You have to get the right support as you do not want to be lying or leaning on something that cannot support your weight as it is hazardous and you can do yourself a lot of harm. Therefore when lifting, you have to ensure that you get the best adjustable weight bench that will support you well. The advantages of this being flexible means that you could do a broad range of exercises in one place whilst changing the seat for each new set.
You should keep in mind not to over lift the weights. It’s important that you don’t overwork your body as your muscles might require time to recover. It’s advised that you lift weights for only one and a half an hour thrice per week.