You don’t have to be a bodybuilder or professional athlete to get the benefits of weight training. Done right, strength training can help you lose fat, increase strength and muscle tone, and improve bone density. You can even connect.
Check Your Technique before weightlifting
You may learn strength training techniques by watching friends and others at the gym, but what you see may not be safe. Improper strength training techniques can lead to sprains, strains, fractures, and other painful injuries that can interfere with your strength training efforts.
If you’re just starting out, work with a knowledgeable strength training professional (physiotherapist, athletic trainer, or other fitness professional familiar with proper strength training techniques). If you’ve been using weights for a while, consider scheduling time with your trainer to review your technique and identify any changes that may be needed.
Do’s of the Weightlifting:
Lifts moderate weights:
Start with a weight that you can comfortably lift 12 to 15 times.
For most people, doing 12-15 repetitions with a weight that fatigues his muscles is as effective as doing 1 set for him to build strength, and 3 sets of the same exercise for him. target. Gradually increase the weight as you gain strength.
Please use the correct form:
Learn to do each exercise correctly. Work through the joint’s full range of motion when lifting weights. Better form means better results and less chance of injury
If you can’t maintain good form, reduce the weight or reduce the number of repetitions. Remember that proper form is important, even when lifting weights and putting them back on the weight rack.
If you are unsure if you are performing an exercise correctly, please consult a personal trainer or other fitness professional.
You may be tempted to hold your breath while lifting weights. Don’t hold your breath. Instead, exhale when lifting weights and inhale when lowering weights…….