You don't have to be a bodybuilder or a professional athlete to benefit from weightlifting training. If you can train with the right skills, lifting weights can help you reduce fat, strengthen strength and muscle strength, and enhance bone density. However, if the skills are not used properly, weightlifting can not only bring you these benefits, but may even hurt you.
Weight lifting tips check your skills.
You may learn weightlifting skills by observing friends or other people in the gym-but sometimes what you see is not necessarily safe. Wrong weightlifting training skills may lead to painful injuries such as sprains, injuries and fractures, which will greatly reduce your efforts in weightlifting.
If you are just getting started, you can consult a weightlifting training expert with professional knowledge-a physical therapist, a sports coach or other bodybuilding coaches. They are all familiar with the correct weightlifting training skills. If you have been practicing weightlifting for some time, consider arranging time to show your skills to the coach and see if there is anything that needs to be changed.
What to do in weightlifting training?
When you are doing weightlifting training, you should: use the right weight to practice. Start with 12 to 15 the weight you can easily lift. For most people, add a suitable set of weights.
The action under 12 can achieve the same strength enhancement effect of three sets of the same action. With the increase of strength, you can gradually increase the weight of weightlifting.
Use the correct posture: learn how to practice correctly. The more correct posture you use, the better the effect of practice and the less chance of injury. If you can't maintain a good posture, then reduce the weight of weightlifting or reduce the number of repetitions. It's important to remember that it's important to use the right posture whether you pick up or put down heavy objects from the weight lifting rack. If you are not sure whether you have done it right, ask a personal trainer or other fitness experts.
Breathing: You can hold your breath when lifting heavy objects. Please don't do this. Holding your breath will dangerously raise your blood pressure. On the contrary, exhale when lifting a heavy object and inhale when putting it down.
Balance: Use all your big muscles-abdominal, leg, chest, back, shoulders and hand muscles. Balance the strength of the corresponding muscles, such as the muscles in front and back of the shoulders.
Rest: Avoid exercising the same set of muscles for two consecutive days. You can exercise all your large muscle groups in one training, two or three times a week; Or arrange a daily exercise plan to exercise muscles in different parts. For example, exercise your arms and shoulders on Monday and your legs on Tuesday.
Things not to do in weightlifting training
When you do weight lifting training, don't:
Skip warm-up: Cold muscles are more likely to get hurt than warm ones. Do it five times before you lift the heavy object.
Take brisk walking or other aerobic exercise for 10 minutes as a warm-up exercise.
Rush: Move heavy objects at a slow and controllable speed. Moving slowly can help you move to the muscles you want to exercise. Don't just rely on your own momentum to lift the weight.
Excessive exercise: For most people, it is usually enough to be a little tired after completing a set of training movements. Continuing to do it will only waste your time, and you will be hurt by overworked exercise.
Pain training: If a training session causes muscle pain, stop exercising immediately. Try to continue doing it in a few days, or try to reduce the weight of heavy objects.
Forget to wear sports shoes: Shoes with good friction can help you stand more stably when lifting weights and avoid slipping.
Remember, the more you pay attention to the correct weightlifting training skills, the more benefits you can get from the weightlifting training plan.