Weightlifting and weight training are good ways of exercising the muscles of the body. Here are some weight training techniques for novices.
Weightlifting is an interesting sport. It is a form of strength training that can improve muscle tone, strength, gain muscle mass, lose fat, and improve bone density. However, if proper care is not taken, serious injury may be incurred.
One of the first things to do before weightlifting is a proper consultation with a health care provider. This is more important if the person is above the age of forty and has been physically inactive.
While in the program, one should gradually increase the weight he/she lifting. Normally, the amount of weight lifted should tire the muscles after around fifteen repetitions. One should not lift larger weights, as it may cause a number of problems to the physical structure of the body.
Another point is not to perform too many sets of each exercise. This is as dangerous as lifting a heavy weight right from the beginning of the weightlifting program.
While weight training, it is suggested not to do a rush job out of it. One should not jerk the weight up, and lift and lower the weight in a disciplined and slow fashion. This kind of weightlifting tends to isolate the muscles required for weightlifting and also improves body stabilization.
It is also a foolproof method against improper weightlifting, as it does not let the person depend on the momentum of the body while lifting the weight.
Consistent breathing is important. Holding one's breath can cause an increase in blood pressure to dangerous levels. One should inhale and exhale consistently while weightlifting. The working of the muscles should be balanced out during the exercise.
The main muscles of the legs, arms, shoulders, chest, back, and abdomen should be targeted. Also, one should strengthen the muscle as well as the opposing muscle in a balanced fashion, like the muscle at the front of the hand as well as the back.
A good pair of shoes are also necessary during weight training. Shoes not only offer balance to the feet while weightlifting, but they also protect them from fallen weights in a small way. A proper weightlifting waist belt is of extreme necessity too.
If a proper weight raining technique is not implemented, some of the common injuries one may sustain are:
Some of the long term injuries related to improper weightlifting techniques are:
Bone Stress Damage
Rotator cuff damage
Though these injuries are not life-threatening, they can seriously hamper ones lifestyle, and also the efforts to build strength and muscle mass in the body. Weight training is best done under proper supervision. Therefore, one should work with an experienced and certified weight training specialist.