Exercise And Weightlifting Safely
Weightlifting, whether you're training to stay in shape, to pursue sports or to compete, can cause serious injury or even death. The following guidelines will help you to be safe while practicing.
Find a guide
Find a mentor who can help you practice properly. Good technique is one of the most important things to avoid injury. A high school coach or sports coach can help you. If a university is located close to where you live, fitness coaches for school sports teams can give you advice or referrals to other trainers. The American Power and Fitness Association can also recommend a qualified coach in your area. Advice from unskilled people such as parents, friends, coaches or other bodybuilders may be inaccurate
With the help of a trainer, you can set fitness training goals. The goals of your exercise program will depend on your age, physical maturity and the reason you practice. You need to consider the exercises you will use, the intensity, the weight at the beginning of the exercise, and when to increase the weight.
Wait until you are ready
Most people have to wait until they are at least 15 years old before trying the main weights. At the age of 15, our bodies are mature enough for these exercises. The main weights, training with the barbells, include pushing, lifting weights, grabbing, squatting, muscle exercises and benching exercises. These exercises can cause injury if you lift heavy weights without proper support and techniques
Warming up and resuscitation
Warm up and recover for each exercise.
Your warm-up exercise before weightlifting includes stretching, push ups and jogging. As you begin each weightlifting exercise, raise small weights first and then lift heavier ones. Stretching is also important in your resuscitation process.
Someone to support you when you lift large weights.
Keep your back straight when lifting.
Use appropriate lifting techniques when you change weights.
Wear shoes with good grip.
Make sure that the equipment you use is in good condition.
Do not gasp (breathe in and out quickly) or hold your breath when you lift heavy weights. Exhale as you lift.
Do not continue lifting if you feel pain. Stop exercising for a few days, or try less weight.
Do not exercise any muscle group more than 3 times a week.
Do not "cheat" on your technique to lift weights heavier than you can lift.
Do not lift heavy weights without assistance.
Do not lift more than weights that are safe for you.
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