Effective weightlifting training depends on correct training skills. If you can use the right skills to train, lifting weights can help you lose fat, enhance strength and muscle tension, 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.
First, practice with proper weight.
Start with 12 to 15 the weight you can easily lift. For most people, an appropriate weight plus a set of movements of 12 can achieve the same effect of strengthening strength in three sets of the same movements. With the increase of strength, you can gradually increase the weight of weightlifting. How to lift weights:
First, use the right posture. Learn how to practice correctly. The more correct posture you use, the better your 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.
Second, breathe. 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.
Third, keep a balance. Use all your big muscles-abdominal, leg, chest, back, shoulders and hand muscles. Balance the strength of the corresponding muscles,
Like the muscles in the front and back of the shoulder.
Fourth, rest. Avoid exercising the same group 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.