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Lifting weights is the easiest method 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 reasons for weight lifting injuries, and how to avoid them.
1. Using Bad Form and Technique
Far too many people use bad type and technique when weight lifting, and it's a common cause of injury. People perform their reps in a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight rather than lifting it.
Bad form and technique often occurs when someone is using a weight that's too heavy for them to lift properly. Use a weight that challenges you, but that's not so heavy that the form and technique get sloppy. Use muscle power, not momentum, to lift up the weight. Don't heave, golf swing, or bounce the bodyweight. Lift and lower the weight within a steady and controlled manner while focusing on feeling the muscle that you're working (this is called the mind-muscle connection).
only two. Not Warming Up
You need to take the time to properly warm up before weight lifting. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, 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 too often saps your energy and reduces both your muscle's and nervous system's capability to recuperate from your strength training workouts. If you're in a depleted, weakened Inversion Table state through overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, they will grow after training. Lifting weights causes microscopic tears within the muscles, and rest days allow the muscles to repair themselves, grow, and get stronger.
Training too often and never giving your muscles enough time to recover from training not just increases your risk of injury, it also causes muscle mass growth and strength increases to come to a halt.
three. Not Listening to Your body
When lifting weights, you need to work out with lots of intensity if you want to build muscle and increase strength. But if your tired and lacking energy in front of you particular weight lifting workout, you may need to help ease up on the intensity for the particular workout, or even consider not working out at all that day. Pushing yourself too hard when you're tired and also lacking energy increases your risk of injury.
5. Lack of Concentration
If you are distracted, preoccupied or lackadaisical when lifting weights, especially when performing free weight exercises like barbell squats or dumbbell shoulder presses, if you're inviting injury.
6. Bad Nutrition
Weight training and proper nutrition go hand in hand. Proper nutrition provides you using the energy you need for your weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened condition, and your risk of injury increases. Proper nutrition is not just necessary to fuel your own workouts, it's also necessary to help you recover from your workout routines.
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 of charge.
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