To accomplish the proper asset for any weight lift exercise you must know the appropriate method and do it right. If lifting the wrong way it can cause injuries. Weight lifting builds muscle and also burns calories increasing bone density, but it is very important to know the correct way to lift and use of muscle if you want to see improvement in your body.
1. Prepare Muscles Before Working Out
Warm up and cool down appropriately make sure you stretch out your muscles that you are going to be using in your work out and preferably after too. Also when doing the first set of lifting use light weight to stretch out muscles.
Warm up can improve your performance, it boost performance,
it actually allows you to lift more, push harder, and build more muscle and
burn more fat. It reduces the chance of getting injured because it activates
those stabilization muscles
Benefits of stretching before lifting weights:
- More flexibility
- Increases range of motion
- Increases muscle endurance
- Big chance of preventing any injuries
- Improves a lot of performance
- No tight muscles
2. Practice Formation
2. Practice Formation
Lifting heavy doesn't necessarily mean that you are making big improvements if you don't form your body correctly. It is important to first learn on how to form your body when it comes to lifting weights. Make sure you use a safety lifting speed, you don't want to go too fast nor too slow, use the appropriate speed. Using the right form while lifting weights can reduce the
chance of injuries. We need to make sure that we understand that form is
everything. We want to make sure that we are not doing too much weight; too
much weight is going to make us have force ourselves to have bad habits.
3. Breathe Properly
When lifting weights it is important to know how to breathe. It plays a big factor because if you don't breathe correctly you can get dizzy and light headed. If this was to happen take a break from lifting and breathe.
4. Stay hydrated
5. Have a spotter
Once you get the habit on forming your body correctly then you can start lifting heavy to start gaining muscle. Its always great to have a spotter to help with settling the barbell or dumbbell back to its position. In order to fully enhance a lifter physical performance during resistance training program, it’s important that a spotter is used. Without the use of spotting strength training and individuals can put themselves at higher risk for injury.
Benefits of having a spotter:
- Spotter can inspect your form
- A spotter provides verbal encouragement
- Can help you get thru hard reps
The outcome of safety lifting is to avoid getting injured and to have better results without any pain
"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.
Neporent, Liz, Suzanne Schlosberg, and Shirley Sugimura. Archer. Weight Training for Dummies. Hoboken, NJ: Wiley Pub., 2006. Print.
"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.
3. Breathe Properly
When lifting weights it is important to know how to breathe. It plays a big factor because if you don't breathe correctly you can get dizzy and light headed. If this was to happen take a break from lifting and breathe.
4. Stay hydrated
We all need to think about hydration, it’s
so important on how our body functions. Having something to drink right before
your workout is a great idea but a lot of times does drinks might have a lot of
calories. You can never go wrong with just drinking water it will help you get
motivated to do your workout. It’s also important to drink during your workout
and also afterwards. Keep fluids nearby, make sure you stay hydrated, and it’s
great for the body.
5. Have a spotter
Once you get the habit on forming your body correctly then you can start lifting heavy to start gaining muscle. Its always great to have a spotter to help with settling the barbell or dumbbell back to its position. In order to fully enhance a lifter physical performance during resistance training program, it’s important that a spotter is used. Without the use of spotting strength training and individuals can put themselves at higher risk for injury.
Benefits of having a spotter:
- Spotter can inspect your form
- A spotter provides verbal encouragement
- Can help you get thru hard reps
The outcome of safety lifting is to avoid getting injured and to have better results without any pain
"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.
Neporent, Liz, Suzanne Schlosberg, and Shirley Sugimura. Archer. Weight Training for Dummies. Hoboken, NJ: Wiley Pub., 2006. Print.
"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.
I enjoyed your blog. I am excited to learn how to get fit just by lifting weights but I do not quite understand the difference when you state that you should warm up. What exactly do you mean? What type of exercise would be a warm up exercise before lifting weights? Also your instructions and video were very clear but I would love to receive more information or in depth detail on what you meant by breathe technique. Step three was a little unclear to me. What type of breathing should I do. Do I take short or long breathes in between or during work out? Also you mention of having a spotter. For the ones who are not familiar with weights, what exactly is a spotter? Can I work out if I did not have a spotter. If I could not make it to a gym, would I be able to do these type of exercises at home? Overall I really enjoyed reading your blog and I really loved the video.
ReplyDeletePortia, when warming up your bones before starting to lift weights can be anything from stretching, or by doing a 5 cardio at a treadmill, bike, etc. I see that you want more details on how to breathe when lifting weights and it is very simple; breathe in before lifting the weight and breathe out when lifting the weight. A spotter it's a person that will help out when you struggle doing your sets of whatever you are lifting. Overall this can be done at home.
DeleteI am very excited to learn how to lift weights properly, but,
ReplyDeleteI still do not understand how to correctly form your body to be able to lift weights? You're instructions were very clear but on step 3 you stated that it was important to breathe properly, but what exactly is the right way to breathe? Also for the step number 1 you mentioned the warm ups and the cool downs, what kind of warm up and cool downs would you suggest? I am very excited to keep reading more of your blogs!
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ReplyDeleteGabby, depending on what part of your body you workout and what workout will you be doing will be the way to form your body, but I can tell you that no matter what anytime you workout always keep your back straight. When working out breathing is very simple, before lifting the weights you will breathe in, and breathe out when you lift them.
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