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Lifting weights is the best way to build lean muscle bulk and increase strength, but it can 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
Far too many people use bad type and technique when strength training, and it's a common reason for 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 utilizing a weight that's too heavy to enable them to lift properly. Use the weight that challenges a person, but that's not so heavy that your form and technique get sloppy. Use muscle power, not momentum, to elevate the weight. Don't heave, swing, or bounce the bodyweight. Lift and lower the weight in a steady and controlled manner while focusing on feeling the muscle that you're working (this is known as the mind-muscle connection).
3. Not Warming Up
You need to take time to properly warm up before lifting weights. 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 1 or 2 light sets of each weight lifting exercise before using weightier weights.
3. Overtraining
Training too often saps your energy and interferes with both your muscle's and nervous system's capability to recuperate from your weight lifting workouts. If you're in a depleted, weakened Ab Glider state through overtraining, your risk of injury increases. You also have to realize that muscles don't grow during training, they will grow after training. Strength training causes microscopic tears in the muscles, and rest days allow the muscles to repair on their own, grow, and get more powerful.
Training too often and not giving your muscles enough time to recover from training not only increases your risk of injury, it also causes muscle growth and strength increases in the future to a halt.
4. Not Listening to The body
When lifting weights, you need to work out with lots 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 exercise, 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 much when you're tired and also lacking energy increases your risk of injury.
5. Lack of Concentration
If you are distracted, preoccupied or lackadaisical when weight lifting, especially when performing totally free weight exercises like barbell squats or even dumbbell shoulder presses, if you're inviting injury.
6. Poor Nutrition
Weight training and proper nutrition go together. Proper nutrition provides you with all the energy you need for the weight training workouts. Without having proper nutrition, you'll maintain a depleted, weakened condition, and your risk of injury will increase. Proper nutrition is not only necessary to fuel your own workouts, it's also necessary to assist you recover from your workouts.
As you can see, avoiding weight lifting injuries is not difficult. Just follow these guidelines as well as your weight training workouts will be productive and injury totally free.
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