One of the reasons people injure themselves during weightlifting is because they do not know the correct techniques. Some individuals jump into a routine without warming up, wearing the proper protection, lifting heavy weights too early and not giving their bodies the proper rest they deserve. Following a handful of weightlifting techniques will result in one of the best workouts possible.
Warm Up
Always warm up before a workout. Do at least five to 10 minutes of some type of cardio to get the body moving, including running and biking. Also, concentrate on stretching the muscles that will be most directly affected in that routine. For example, stretch the pectoral muscles, back, shoulders and biceps and triceps if the upper body (chest) is being affected.
Begin With a Lighter Weight
Begin with a weight that is easier to manage for at least 10 to 12 repetitions. Increase the weight once you feel the body is properly warmed up. Beginning with a heavy weight makes the body more vulnerable to injuries.
Protection
Wear gloves when lifting weights. This provides a better grip so the weight will not slip from your hands. Also, if heavy weights will be lifted wear a belt to protect from possible back injuries.
Spotter
A spotter, someone who is there as a backup, can help you replace the weights if you are not able to push through a repetition. Also, a spotter can be used for encouragement throughout the exercise.
Recovery
If you experience any injury from weightlifting, don’t ignore it. Seek medical help and take off the prescribed amount of time to recover. Always listen to your body and do not overdo it.
About this Author
Mary Catherine Holcomb is a 24-year-old full-time newspaper and freelance television reporter in her southern Louisiana hometown and also a Nike Field Reporter Correspondent, which involves blogging for NikeWomen.com. She holds a mass communications/broadcast journalism degree from Nicholls State University in Thibodaux, La.
