People today are growing more and more conscious about their bodies and they are opting to go to the gym and doing regular exercises. However, if you do not know how to lift weights and exercise properly, it might be useless for you to go to the gym. It should be noted that of weights are not lifted properly, they could cause sprains and other serious injuries. It is, therefore, vital that you know how to lift weights properly as is discussed below.
As is the case with most exercise routines, the first thing that you need to do is to warm up. This s one part of the workout that should not be taken for granted. Under all circumstances, a full body stretch is extremely important.
After your warm up, you should then go ahead to observe slow repetitions. It is often advisable that you do not rush the lift. You should slowly repeat the whole process of lifting a certain weight, taking pauses between each lift. For example, if you are doing a bicep curl, the pause should come each time your arm is curled. Once the weights have been placed down, you should also make another pause. If this is not observed, too much strain will be put on your joints and the workout will not be as effective as is required.
Like all exercises, you need to drink a lot of water while lifting weights. This is because; your body will be losing a lot of water as you’re sweating and this water needs to be replaced.
It is very important for you to remember to breathe. Whenever you are pulling or pushing weights, you should not forget to breathe, since your body needs a lot of oxygen in the process. As you lift the weight, you should make sure that you exhale and as you put it down, you should inhale. It should be noted that exhaling relaxes muscles and the heart, thus, enabling you to have control as you lift the weights.
You should remember not to over do it or not to over lift the weights. It is vital that your body is not over worked; since your muscles need to be given time to recuperate. It is advisable that you lift weights for only about one and a half hours, three times a week.
It is very important for you to remember to use weights that are right. In other words, you should only deal with weights that you are capable of handling. You should not force yourself to lift weights that you are not capable of lifting, since this might cause some injuries. You should stick to weights that you can lift up to ten times. However, if you feel the weight is too light, you should slowly add some more.
It is often advisable that one body part is focused on each day for proper results and reducing the risk of injury.
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