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Lifting weights is the easiest method to build lean muscle bulk and increase strength, but it may also lead to injuries if you are not careful. Here are six common causes of weight lifting injuries, and keep away from them.

1. Using Poor Form and Technique

Too many people use bad type and technique when strength training, and it's a common reason for injury. People perform their reps at a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight instead of lifting it.

Bad form and technique often occurs when someone is using a weight that's too heavy to enable them to lift properly. Use a weight that challenges you, but that's not so heavy that the form and technique obtain sloppy. Use muscle energy, not momentum, to lift up the weight. Don't heave, swing, or bounce the weight. Lift and lower the weight within a steady and controlled manner while focusing on feeling the muscle that you have been working (this is called the mind-muscle connection).

only two. Not Warming Up

You need to take time to properly warm up before strength training. Warming up will stimulate blood circulation to your muscles, increase your joint flexibility and mobility, and get you mentally prepared for your workout, all of which aids in preventing injury. Warm up by doing a couple of minutes of light aerobic exercise and 1 or 2 light sets of each strength training exercise before using heavier weights.

3. Overtraining

Training all too often saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your strength training workouts. If you're in a depleted, weakened Ab Machines state from overtraining, your risk of injury increases. You also have to realize that muscles avoid grow during training, they will grow after training. Weight lifting causes microscopic tears within the muscles, and rest days allow the muscles to repair themselves, grow, and get more powerful.

Training too often and not giving your muscles enough time to recover from training not just increases your risk associated with injury, it also causes muscle growth and strength increases to come to a halt.

three. Not Listening to The body

When lifting weights, you need to work out with a lot of intensity if you wish to build muscle and improve strength. But if your exhausted and lacking energy prior to a particular weight lifting exercise, you may need to ease up on the intensity for the particular workout, or even consider no longer working out at all that day. Pushing yourself too much when you're tired and also lacking energy increases your own risk of injury.

5. Lack of Concentration

In case you are distracted, preoccupied or lackadaisical when lifting weights, especially when performing free weight exercises like barbell squats or dumbbell shoulder presses, you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you using the energy you need for your weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened state, and your risk of injury increases. Proper nutrition is not just necessary to fuel your own workouts, it's also necessary to assist you recover from your workout routines.

As you can notice, avoiding weight lifting injuries is not difficult. Just follow these guidelines and your weight training workouts will be productive and injury totally free.

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