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Lifting weights is the best way to build lean muscle bulk and increase strength, but it may also lead to injuries in case you are not careful. Here are six common factors behind weight lifting injuries, and keep away from them.
1. Using Poor Form and Technique
Too many people use bad kind and technique when weight lifting, and it's a common cause of injury. People perform their reps in a fast speed using more momentum than muscle power. People heave, swing, or bounce the weight instead of lifting it.
Bad form and method often occurs when someone is utilizing a weight that's too heavy for them to lift properly. Use the weight that challenges you, but that's not so heavy that your form and technique get sloppy. Use muscle power, not momentum, to elevate the weight. Don't heave, golf swing, or bounce the bodyweight. Lift and lower the weight in a steady and controlled manner while concentrating on feeling the muscle that you have been working (this is called the mind-muscle connection).
2. Not Warming Up
You need to take time to properly warm up before lifting weights. Warming up will stimulate blood circulation to your muscles, increase your joint flexibility and mobility, and get you mentally prepared for your workout, all of which helps prevent injury. Warm up by doing a few minutes of light aerobic exercise and one or two light sets of each strength training exercise before using weightier weights.
3. Overtraining
Training many times saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your weight lifting workouts. If you're within a depleted, weakened Commercial Gym Equipment state through overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, these people grow after training. Strength training causes microscopic tears in the muscles, and rest days enable the muscles to repair on their own, grow, and get stronger.
Training too often and not giving your muscles plenty of time to recover from training not just increases your risk associated with injury, it also causes muscle growth and strength increases in the future to a halt.
three. Not Listening to Your body
When lifting weights, you need to work out with a lot of intensity if you wish to build muscle and improve strength. But if your exhausted and lacking energy in front of you particular weight lifting exercise, you may need to ease up on the intensity for that particular workout, or even consider not working out at all that day. Pushing yourself too much when you're tired and also lacking energy increases your own risk of injury.
5. Lack of Concentration
If you're distracted, preoccupied or lackadaisical when strength training, especially when performing free weight exercises like barbell squats or even dumbbell shoulder presses, if you're inviting injury.
6. Poor Nutrition
Weight training and proper nutrition go together. Proper nutrition provides you with all the energy you need for the weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened state, and your risk of injury increases. Proper nutrition is not just necessary to fuel your workouts, it's also necessary to assist you recover from your exercises.
As you can see, avoiding weight lifting injuries is not really difficult. Just follow these guidelines as well as your weight training workouts will be productive and injury free.
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. "Believe those who are seeking the truth doubt those who find it." by Andre Gide.
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