Even if you are a novice, you can reap the benefits of a weight-lifting regimen. Weight training will increase your strength and lean body mass, as well as help protect your joints. However, to maximize the effectiveness of your weight training, and to prevent injuries, you must learn proper technique. Don't rely on your friends at the gym to provide sound advice. Seek the guidance of a certified professional, or experienced instructor. Consult with your health care provider before beginning a weight-training regimen.
Considerations
Your ego and lack of proper guidance are the two main causes of improper weight-lifting technique. To demonstrate your strength, you may try to handle more weight than you are physically capable of. All weight-lifting exercises target specific muscle groups, and attempting to lift too much weight causes you to incorporate the use of non-targeted muscles. Attempting to use non-targeted muscles makes your training less efficient and hampers your results. Also, attempting to use non-targeted muscles causes you to lose form, and it may lead to muscle strains and injuries. With proper guidance, you will learn to keep proper form as much as possible until the muscle reaches failure. Warming up with a light weight is important for preventing injuries as well. A proper warm-up begins the process of lubricating the joints and warming the muscle, which helps to prevent strains and tears.
Misconceptions
Proper technique is important while lifting free weights; however, it is equally important when using exercise machines. You must be sure that the machine "fits" your body properly. You must be able to execute each repetition through a complete contraction, and range of movement. A partial range of motion limits the efficiency of your lifting. Also, there is a tendency to move the weights too quickly using weight machines. This occurs because you don't have to balance the weight and incorporate several muscle groups. For maximum effectiveness, your repetitions should be performed in a smooth, controlled fashion. Proper technique is more important than the type of equipment you use.
Types
Proper weight-lifting technique involves utilizing fundamentals. For example, when you are lifting free weights, it is important to keep the spine in a neutral position. Never arch your lower back, twist your torso, or pick up a weight off the floor without bending your legs. According to Spine-Health.com, bending your legs is not good enough to prevent a back injury. You must also bend at the hips and jut your chest forward. This is particularly important when you are performing squats. Never swing dumbbells, always move them in a slow, controlled fashion. This enables you to concentrate on training the correct muscles.
Warning
When you are lifting free weights, always use a spotter. A spotter can assist you in performing difficult repetitions, without losing form. Also, they can assist you if you lose balance and control.
Benefits
Using proper weight lifting technique can improve the results you get from your training. If, for example, you are a bodybuilder, using proper technique allows you to target specific areas of your physique that need improvement, without too much secondary muscle involvement. If you are trying to get stronger, you can make steady progress without fear of injury. Young athletes can develop physically without damaging bones, ligaments and joints, which are in the process of growth.
Member Comments