Proper weight training will always depend on using the proper technique.
Understanding good weight training technique can help you lose fat, while at the same time increasing your strength and building great muscle tone. It can also help you to improve your bone density.
Weight training done incorrectly can cause serious injury.
Weight Training Technique Tips
Watching what others are doing isn’t a guarantee that they are doing it properly.
When getting started, it’s always best if you work with a coach or fitness specialist who knows proper technique.
Things to Do
When you get started, use a weight that you can lift 12-15 times comfortably. As your strength increases, slowly add more weight.
Learn to do each weight lifting exercise the right way. You should be moving through a full range of motion in your joints. The better weight lifting form you use, the likelyhood of getting injured decreases significantly. Don’t be afraid to ask a coach if your form is correct.
Breathe while you are lifting weights. Don’t hold your breathe, even though it’s extremely tempting. When lifting breathe out and breathe in while lowering the weight.
Make sure your workout is balanced. Be sure that you are working all your major muscles. These include: shoulders, arms, back, abdomen, chest, legs and hips. Work both the fronts and the backs of muscle groups, like in your arms and legs.
Build rest into your routine. Never work the same muscle groups 2 days in a row. For example: Leg days are Monday and Wednesday, and upper body days are Tuesday and Thursday.
Things to Not Do
Always warm up your muscles with some aerobic exercises. Do not begin lifting weights with cold, stiff muscles to decrease the possibility of injury.
Do not be in a hurry. Take your time to work each muscle group. Concentrate on each muscle group you are working. Rest about 1 minute between exercises.
Do not overdo your number of sets and always stop when you are at the point of being fatigued.
If you feel pain, stop immediately. Seek advice or try the exercise again in a few days, only next time with less weight.
Good shoes can help you stay planted when lifting weights. You do not want to slip and fall down while you lift weights.