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If you have to do it, you might as well do it right.

If you have to do it, you might as well do it right.

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Lifting weights is the easiest method to build lean muscle mass 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 how to avoid them.

1. Using Bad Form and Technique

Too many people use bad type and technique when lifting weights, and it's a common cause of injury. People perform their reps in a fast speed using more momentum than muscle energy. People heave, swing, or bounce the weight instead of lifting it.

Bad form and method often occurs when someone is utilizing a weight that's too heavy for them to lift properly. Use the weight that challenges you, but that's not so heavy that your form and technique get sloppy. Use muscle power, not momentum, to lift up the weight. Don't heave, golf swing, or bounce the bodyweight. Lift and lower the weight in a steady and controlled manner while concentrating on feeling the muscle that you have been working (this is known as the mind-muscle connection).

only two. Not Warming Up

You need to take the time to properly warm up before weight lifting. 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 one or two light sets of each strength training exercise before using heavier weights.

3. Overtraining

Training too often saps your energy and reduces both your muscle's and nervous system's capability to recuperate from your weight lifting workouts. If you're within a depleted, weakened Recumbent Exercise Bike state from overtraining, your risk associated with injury increases. You also need to realize that muscles avoid grow during training, they grow after training. Weight lifting causes microscopic tears in the muscles, and rest days enable the muscles to repair them selves, grow, and get stronger.

Training too often and never giving your muscles plenty of time to recover from training not just increases your risk associated with injury, it also causes muscles growth and strength increases in the future to a halt.

give consideration to. Not Listening to Your system

When lifting weights, you need to work out with a lot of intensity if you want to build muscle and improve strength. But if your exhausted and lacking energy prior to a particular weight lifting workout, you may need to ease up on the intensity for that particular workout, or even consider not working out at all that day. Pushing yourself too hard when you're tired and lacking energy increases your own risk of injury.

5. Lack of Concentration

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

6. Poor Nutrition

Weight training and proper nutrition go hand in hand. Proper nutrition provides you with all the energy you need for your weight training workouts. Without proper nutrition, you'll be in a depleted, weakened condition, 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 exercises.

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

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