Weight Training: Do’s And Don’ts Of Proficient Technique
People are well-aware of the fact that effective form of weight training solely depends on proficient technique. However, there are some significant do’s and don’ts, which can help in maximizing weight training programs. You do not have to be a bodybuilder or an athlete to reap the advantages of weight training. If you can follow the steps proficiently, then weight training is your ultimate medicine to lose fat and increase strength. It further helps in improving current body density. On the other hand, if not followed proficiently, the same routines can cause dreadful injuries.
Some do’s to follow
Let’s get started with the do’s of weight training program. You need first to work on the appropriate amount of weight, which you can comfortably work on for 12 to 15 times. For most of the people, a single set of 12 repetitions can build strength effectively. Once you get stronger, you will increase the weight gradually. Furthermore, it is advised to use proper form. Therefore, you should learn to do the exercise proficiently. While lifting the weight, you have to move through full joint motions. If you can get the forms right; results will be in your favor.
Other dos to follow
Most of the time, people are tempted to hold their breath while lifting heavy tools. You should not do that and breathe out when you lift the weight. Furthermore, breathe in when you lower the weight. Moreover, you need to work on all the major muscles. These are your hips, abdomen, back, chest, arms and shoulders. Furthermore, you need to strengthen opposing muscles in a balanced manner, like front and back of arms.
Now for the don’ts
There are some common mistakes, which fitness novices might indulge into, without knowing it. If you are aware of the mistakes, it will help you to understand your weight training programs, quicker. Do not skip the warm-up period, even if that takes some time. Cold muscles are more prone to injuries. Therefore, even before you lift the weight, you have to start your warm-up procedures for 5 to 10 minutes. Moreover, you should avoid rushing, while lifting equipment for strengthening your muscle. You have to move the weight in a controlled and unhurried manner. Start taking it slowly, which helps in isolating muscles and prevent you from relying on momentum.
Do not ignore pain
In case, you feel a sudden pain in your body while lifting the weights up, stop exercising immediately, and treat it first. It can be a simple muscle strain to anything more serious. You should try exercising in few days’ time when your pain has healed completely. On the other hand, do not overdo. This is rather a misconception that working hard or more than what your body can take, will help you in growing muscle faster. So, don’t overdo while lifting heavy equipment.