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H/T to Rurik
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Posted by: Haas at September 19, 2011 05:39 AMLifting weights is the easiest method to build lean muscle mass and increase strength, but it may also lead to injuries in case you are not careful. Here are six common causes of weight lifting injuries, and how to prevent them.
1. Using Poor Form and Technique
Too many people use bad kind and technique when weight lifting, 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 rather than lifting it.
Bad form and method often occurs when someone is using a weight that's too heavy for them to lift properly. Use a weight that challenges a person, but that's not so heavy that the form and technique get sloppy. Use muscle power, not momentum, to lift the weight. Don't heave, golf swing, or bounce the weight. Lift and lower the weight within 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 flow to your muscles, increase your joint flexibility and mobility, and get you mentally prepared for your workout, all of which helps in avoiding injury. Warm up by doing a few minutes of light aerobic exercise and one or two light sets of each strength training exercise before using heavier weights.
3. Overtraining
Training many times 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 Inversion Table state from overtraining, your risk of injury increases. You also have to realize that muscles don't grow during training, they will grow after training. Lifting weights causes microscopic tears in the muscles, and rest days allow the muscles to repair themselves, grow, and get more powerful.
Training too often and never giving your muscles plenty of time to recover from training not only increases your risk of injury, it also causes muscles 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 want to build muscle and increase strength. But if your tired and lacking energy in front of you particular weight lifting workout, you may need to help ease up on the intensity for the particular workout, or even consider not working out at all which day. Pushing yourself too hard when you're tired as well as lacking energy increases your risk of injury.
5. Lack of Concentration
In case you are distracted, preoccupied or lackadaisical when weight lifting, especially when performing free of charge weight exercises like barbell squats or even dumbbell shoulder presses, you're inviting injury.
6. Bad Nutrition
Weight training and proper nutrition go together. Proper nutrition provides you with the energy you need for your weight training workouts. Without having proper nutrition, you'll maintain a depleted, weakened state, and your risk of injury increases. Proper nutrition is not just necessary to fuel your workouts, it's also necessary to help you recover from your workout routines.
As you can notice, avoiding weight lifting injuries is not difficult. Just follow these guidelines as well as your weight training workouts will be productive and injury free.
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