Stay Fit And Safe: How To Lift Weights Properly



When lifting weights, you should always use the proper form for two main reasons. One – you could cause yourself a terrible injury, and two – you won’t be gaining muscle if you don’t use the right technique. So never just assume you know what you’re doing, because that would just be irresponsible. It’s not always about the weight you’re lifting – that will be irrelevant if you’re not doing it correctly.

Here are some of the things that you should always take into consideration when you’re going to lift.

Make sure you warm up

Before you even think about lifting a weight, you should get in at good ten-minute aerobic exercise to warm up your muscles. A great way you can do this is by getting on the rowing machine for a little bit to loosen up. But if nothing like that is available, circling your arms around is enough. This is especially important in the winter time as your muscles stiffen up.


The right technique

As mentioned earlier, there’s no point picking up a lot of weight if you don’t know how to support it properly. You should never put unnecessary strain on your neck, neither should you rock your body to create momentum, and never arch your back. Not only will these make your session less effective, but you can seriously injure yourself if you do them like this.


Gradually increase the weight

If you’re lifting something and you want to go heavier for your next set – don’t skip steps and double the number. Although you started small and it may be too easy, jumping to a heavier number that fast can cause you to pull a muscle or ligament a lot easier. So increase the weight gradually until you find your sweet spot.


Use the correct support

You don’t want to be leaning or lying on something that isn’t going to fully support your weight because that’s extremely dangerous and you could do yourself a lot of harm. So when lifting, you will want to have the best adjustable weight bench to support you. The benefits of it being adjustable means you can do a whole variety of exercise in one place, changing up the bench for each new set.


Don’t forget to breathe

You would be surprised at how many people forget to do this when lifting weights. It’s very easy to suck in your breath and forget to exhale until your put the weights back down again – this is wrong, so it’s important to make yourself consciously aware of your breathing. Exhale hard out of your mouth when you lift the weight, and inhale through your nose as you lower it. Don’t overdo it either though, because this will just cause you to go light headed and even risk passing out.


Pay attention

This is an obvious one, but just be aware of your surroundings and what you’re doing. And if you’re working on a certain area and muscle – focus on it. There are many exercises out there that you can do easily, but being able to engage each muscle that you’re working is how you really start to see results.


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