Everyone wants to reap the benefits of training such as losing fat, muscle tone, and strength. That can only happen when we do exercises the right way. The form and technique that we use when we workout is important for not only getting great results but for preventing injuries. For instance, lifting weights the wrong way, having a bad posture or incorrect form in the treadmill, both of these things will lead to injuries due to the overuse of the wrong muscle.
In case, you are new to the gym, it is advisable to work with specialist has knowledge about weight training and is familiar with techniques. The common mistake that most people do is watching friends or others in the gym and try to imitate them. Not everyone in the gym is expert in training, they might be doing the exercises the wrong way. So, it is important that you stick with someone who are familiar with proper weight training technique, and can give you the right gym workout tips.
When you are training, do:
lift right amount of weight:
It is important that you start with weight that you can lift easily 10- 15 reps. Remember lifting more than you can handle will not build your muscle faster; on the contrary, it may lead to injury. Also, you should increase the amount of weight gradually as you get stronger .
Use the right form:
I cannot emphasize enough on the importance of using proper form; when lifting the weight, you should move through the full range of motion in your joints. Also, you should be aware that range of motion differs from dumbbell to bars. Sometimes we cannot maintain the right form because the weight we are lifting is more than we can handle; in this case, you should decrease the weight or the number of repetitions. For example, 5 or 6 reps instead of 10 or 12.
Most of the people hold their breath while they are lifting weights, and that is a big mistake because breathing not only helps you lift weights; it also prevents injuries such as strain on blood vessels and back pain. So, you should breathe out when you lift the weight and breathe in when you lower the weight.
When you are training, don’t:
Skip Warm up:
You should warm up 10-15 minutes, you can start warming up your whole body by walking on the treadmill, and then target the main muscles which you are planning to exercise that day. Keep in mind cold muscles and joints are more likely to get injured than are warm muscles and joints.
I used to be one of those people who rush their exercise, but I realized that I will not get the whole benefit of the exercise this way. Moving the weight slowly and in controlled fashion helps you isolate the muscles that you want to work on. Also, make sure you rest and take a breath for 1-3 minutes between exercises which help your heart rate to slow down to normal rate.
Never ever continue an exercise that cause you pain. Not only it will not make the pain go away, it may lead to bigger and worse injury. Remember ignoring pain, rushing things , and pushing yourself too hard will not do you any good.
Do it Right
Weight lifting is a very safe mode of fitness if it is done the right way. All of us did the exercises the wrong way when we started, but we had help from people who has the knowledge and are familiar with proper techniques of weight lifting. If you are new to the fitness world make sure that you find someone who can give gym workout tips, and how to do things the right way. The more you focus on the appropriate weight lifting techniques, the more you will get out of your training program.