Do you ever cringe when you see
someone lifting weights because their form is so bad, you can almost
predict a disaster? Well, your concern is warranted. Lack of proper
technique can lead to all sorts of injuries including sprains, strains,
fractures and more.
If you or someone you know needs a little refresher about strength training technique and form, follow these tips.
Stand up tall and breathe.
Posture is important. Stand tall with your chin up, chest lifted and
shoulders up, back and down. Don’t hunch over or hold tension in your
neck. Contract your abs during strength training to protect your lower
back. And make sure you breathe instead of holding your breath, exhaling
on the exertion.
Use muscle not momentum. Don’t
use momentum to lift weights – engage your muscles. Avoid swinging the
weights and instead lift and lower with purpose through the range of
motion. You will activate more muscle fibers and get better results. As a
rule of thumb, if you cannot lift a weight without swinging it, it is
too heavy.
Solicit help. If using
machines, take a quick look at the placard on the machine. Read the
instructions and understand which muscle(s) you will be using. If you
are using free weights and have questions about your knee positioning or
arm movement, consult a personal trainer or take a group fitness
strength class to get tips for proper technique.
Use all muscle groups. One
of the most efficient ways to build muscle is to do compound
exercises—those that work more than one muscle group at a time. For
example, a walking lunge requires multiple muscle groups such as your
quads, glutes, hip flexors and hamstrings. Throw in a bicep curl as you
do each lunge and now you are also working your biceps.
Make sure you feel it. If
you aren’t feeling anything after 12-15 reps, the weight or resistance
is probably too light. Change up your weight or the machine so that
after 12 reps you are feeling fatigue. Listen to your body and make sure
to differentiate between muscle pain and muscle fatigue. Muscle pain is
“ouch that really hurts”. Muscle fatigue is “wow I’m getting tired,
can barely do another rep”. Never work through intense pain.
When strength training, make sure to
alternate the muscles you are working out. If you are sore, allow a day
or two of recovery before working those muscle groups again. Aim to get
in some strength training two to three times every week.
This Fit-Tip was brought to you by Life Fitness
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