We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Weight training can do wonders for your body. It increases your strength as well as your muscle tone. Regular weight training has been shown to improve bone density. It also increases the size of your muscles, which is an aesthetic that many athletes enjoy. Practicing safety rules at all times ensures that you reap the rewards without many of the risks.
Learn proper form and technique from an experienced trainer before you attempt to lift weights. Lifting weights the wrong way could result in serious injury. It's especially tempting to cheat and use poor form as you get to the end of sets. Remind yourself to use the right form or simply stop the set. Choose a weight that you can comfortably lift 12 to 15 times. If you aren't able to maintain proper form with your goal weight, reduce the amount of weight you're lifting until you can keep up proper form. The more you lift, the stronger you will get, and you can gradually increase the amount of weight your body is capable of lifting in the right way.
Breathe regularly while lifting weights. Exhale slowly while you are lifting the weight. Inhale slowly as you put it back down. Breathe normally between sets. Exhaling while lifting the weight helps to prevent a sudden spike in blood pressure. Just say no to the temptation to hold your breath or breathe shallowly during a workout, as this limits the oxygen supply to the muscles and the brain.
A warmup isn't optional when it comes to weight training. The entire body needs to be stretched to increase overall flexibility. Spend five to 20 minutes doing calisthenics or jogging. Cooling down the muscles after a workout by stretching to help prevent muscle cramping.
It's tempting to go it alone during your workouts with weights, especially if you are just starting out and don't want to show off underdeveloped muscles. But this is the time when it's most important to have a spotter. Work out with someone who can safely lift the weights you are using. Your weightlifting exercise partner needs to pay attention to you throughout the workout, making sure you breathe correctly and maintain proper form, too.
Take at least one day off between working the same muscle groups as well. For example, if you work on your arms one day, go for the lower-body the next day. Wait 48 hours before working out the same muscles again. Also, when you are performing a weight training regimen, rest and sleep become even more important. The body needs time to replenish itself in order to work at its maximum potential.