Safety is an important consideration when weight training. Not only can an injury curtail your training efforts, but it could also require rehabilitation.
Everyone from novices to advanced weightlifters needs to follow the basic rules of strength training safety and use equipment properly. It is the only way to keep your exercise program safe and effective.
Especially when it comes to lifting weights, the following five safety tips should be practiced every time you work out.
Practice Correct Breathing
A common mistake of weight training among beginners is that they hold their breath while lifting. When you hold your breath, you are depriving your body of much needed oxygen. As you lift each weight, breathe in and out in a controlled manner. Holding your breath could lead to dizziness, lightheadedness and even fainting.
Keep Your Body Relaxed
Avoid locking up your joints when lifting a heavy weight. Doing so increases your chance of injury since you are putting more strain on your joints when in this position. Keep your elbows and knees relaxed by always retaining a slight bend in the joints. Focus on good form by starting off with lighter weights. As you advance, increase your load weight.
Use a Spotter
Although every weighted exercise does not require a spotter, when performing a heavy lift, a spotter should definitely be on hand to relieve you. The role of the spotter is to take a weight from you when it gets too heavy and you are unable to lift it. But even with a spotter close at hand, you should still avoid lifting heavy weights above your max load limits.
Full Range of Motion
Not completing a weighted exercise correctly increases the likelihood of injury. Protect your joints, connective tissue and muscles from injury by ensuring you complete the full range of motion for each exercise. The type of weights used does not affect weight training safety. The chance of injury is the same for users who rely on machines and those who lift with free weights.
Stand Up Straight
Your back and spine must remain in alignment to stay safe during weight training. Avoid moves that require you to excessively twist and move the spine during active exercise. Stop the exercise if you feel any discomfort in the lower back.
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