Weight Lifting Techniques for Building Muscle Mass
Weight lifting is a popular strength training activity for people who want to lose weight, improve strength and bone density, increase muscle tone and build muscles. Many people who weight lift do not know how to do so safely.
Lifting the appropriate weight is one of the most essential things you should do when weight lifting. You should make sure that the weight you lift is comfortable when you do it at least 15 times. Doing a basic set of 15 repetitions at the correct weight amount will help you quickly build up your strength. The surefire way to hurt yourself is by trying to lift the wrong amount of weight.
Skipping warm ups is one common mistake made by weight lifters, both beginners and experienced lifters make this mistake. Ten minute warm- ups of stretching or any form of aerobic activity should be done before attempting to lift weights. Warm ups help to decrease the risk of injuries and should not be left off.
It is also important that weight lifters maintain a proper form while lifting weights. For example, during weight lifting your back should not be rounded. When performing upper chest workouts your incline should not be very steep, your body should be at a thirty degree angle. Your movements during lifting should be slow, smooth and continuous as oppose to fast and uneven movements. Fast and uneven movements during lifting can place unnecessary strain on your muscles and cause unwanted injuries.
It is normal to feel a dull ache after weight lifting, but you should not experience any other forms of pain. If you experience any pain, perhaps it is because you are overworking your muscles, or not maintaining a proper form. Whatever the case, you should discontinue lifting and return to it a few days later and then try decreasing the amount of weights you are using.
Rest is a part of the sport. Practicing at the correct weight with good technique and proper form requires that you give your body a chance to rest. Weight lifting is vigorous, and you don't want to overwork muscles by doing the same thing every day. It is essential that you give your muscles a chance to rest. Vary your routine and work on different muscles for the best result.
Regular breathing is very important during weight lifting. Holding in your breath during lifting can result in your blood pressure increasing to levels that can be harmful to you and your body. Breathe out as you are lifting weights and breathe in as you are bringing the weights down.
By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage. - 17269
Lifting the appropriate weight is one of the most essential things you should do when weight lifting. You should make sure that the weight you lift is comfortable when you do it at least 15 times. Doing a basic set of 15 repetitions at the correct weight amount will help you quickly build up your strength. The surefire way to hurt yourself is by trying to lift the wrong amount of weight.
Skipping warm ups is one common mistake made by weight lifters, both beginners and experienced lifters make this mistake. Ten minute warm- ups of stretching or any form of aerobic activity should be done before attempting to lift weights. Warm ups help to decrease the risk of injuries and should not be left off.
It is also important that weight lifters maintain a proper form while lifting weights. For example, during weight lifting your back should not be rounded. When performing upper chest workouts your incline should not be very steep, your body should be at a thirty degree angle. Your movements during lifting should be slow, smooth and continuous as oppose to fast and uneven movements. Fast and uneven movements during lifting can place unnecessary strain on your muscles and cause unwanted injuries.
It is normal to feel a dull ache after weight lifting, but you should not experience any other forms of pain. If you experience any pain, perhaps it is because you are overworking your muscles, or not maintaining a proper form. Whatever the case, you should discontinue lifting and return to it a few days later and then try decreasing the amount of weights you are using.
Rest is a part of the sport. Practicing at the correct weight with good technique and proper form requires that you give your body a chance to rest. Weight lifting is vigorous, and you don't want to overwork muscles by doing the same thing every day. It is essential that you give your muscles a chance to rest. Vary your routine and work on different muscles for the best result.
Regular breathing is very important during weight lifting. Holding in your breath during lifting can result in your blood pressure increasing to levels that can be harmful to you and your body. Breathe out as you are lifting weights and breathe in as you are bringing the weights down.
By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage. - 17269
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