Weight training is an excellent workout, whether or not you are a body builder or athlete. It improves body strength, enhances muscle tone and muscle mass, helps burn calories, and increases bone density.
Although weight training appears easy and is a simple workout, it can lead to injuries when employing poor exercise technique, as it can damage muscles and destroy delicate connective tissues.
It also leads to sprains, strains, fractures and tendinitis. Therefore, for effective and good results, proper weight training technique is most essential.
Careful implementation of a weight training technique helps lessen the occurrence of injuries and amplifies the benefits.
While it is easy to learn and practice weight-training techniques on your own or by observing friends or co-partners in the gym, it is not always the safest route. Improper execution of a weight training technique can result in everything from sprains, tears in the muscles to long-term injuries and injuries requiring surgery.
The most common injuries caused by incorrect weight lifting techniques are bone stress damage, rotator cuff damage (rotor cuff exercises), nerve damage, and muscle overload. To avoid these injuries, it is advisable to work with a certified weight-training trainer.
How to execute proper weight lifting techniques?
Learning a weight-lifting technique from an instructor is the best way, as they teaches you the right exercises and correct technique. Here are few techniques to help you execute your weight-training program in the right way:
The first and most important thing you have to do before beginning a weight-training program is to consult a health care professional. Once you have been certified as physically active, your weight-training program can begin.
Once you have started executing a weight-training program, gradually increase the mass of the weights you are lifting. Generally, in weight lifting, the muscles will get tired after 10-15 repetitions. However, lifting larger weights (weight lifting equipment) than your capacity can lead to several injuries to the physical body structure.
The most important thing to remember is to avoid executing various sets of a single workout, as lifting heavy weights from the start of your program can be dangerous. Both of these can cause overweight injuries.
While executing weight lifting, continuous breathing is essential. Halting your breathing or holding your breath can lead to a risky rise in blood pressure. To prevent a rise in blood pressure while undergoing the workout, take breath consciously with continuous inhalations and exhalations.
Execution of a weight-lifting program should even out the working of the body’s main muscles: the chest, arms, shoulders, abdominals, back and legs. Also, balance out the strengthening muscle and the opposing muscle: the muscle at the anterior of the hand as well as the posterior of the hand.