You want to build muscle, gain strength, enhance your appearance, and increase your self-esteem. Lifting weights is an excellent way to achieve any or all of these goals, but in order to avoid injury to your body, it is important to lift weights properly.
According to the livestrong website, there are several steps to help ensure your safety.
1. Choose the Right Weight.
You want to choose a weight that you are able to perform 12 to 15 repetitions with as you are starting your routine. As you gain strength and find that you are no longer feeling challenged, you can increase the weight gradually.
2. Take Your Time.
Lift theweights slowly. It’s not a race, and you want to make sure you are using your muscles to complete reps, not to build momentum. Don’t ever arch your back or rock your body in order to lift the weights.
3. Use the Full Range of Motion.
You want to make sure you move the weights through a full range of motion for whatever muscle group you are working. With each repetition, you want to feel a full stretch and contraction.
4. Breathe!
Remember to breathe. Breathing helps you sustain exercise, manage the intensity level of your workout, and maintain a safe blood pressure level. Make sure to inhale through your nose as you rest (while you lower the weight) and exhale through your mouth during periods of exertion (as you lift).
5. Use a Spotter.
Always use a spotter if you could drop a barbell or dumbbell on yourself. Many injuries could be prevented if there were another person around to help the person lifting.
These are just a few suggestions to help keep you safe as you lift weights. What tips do you recommed?
