The worst thing in your gym life is an injury that keeps you away from the gym. Here are 10 training pitfalls you need to avoid when hitting the barbell.
We don’t need to tell you that getting hurt is the worst. You miss out on valuable gym time, are unable to complete day-to-day tasks easily, and it really hurts a lot. Although some injuries are unavoidable accidents, there are always steps you can take to help protect yourself as much as possible. Simple things like remembering to take the time to stretch properly before exercising and having the right shoes or gear can go a long way to make sure your body can withstand your workout.
Here are 10 steps to avoid injury in the gym:
1. Proper stretching: Stretching doesn’t come in warmup, it’s different from the warmup. Done with proper form, a stretch helps to relax and lengthen muscles after a warm-up and before and after weight training. Due to warm up and stretching the muscle is warm, loose, and neurologically alert – at its most flexible and injury-resistant.
Plus, stretching between sets actually helps build muscle by promoting muscle movement and increasing the elasticity of the fascia covering the surrounding muscle. Lastly, if you do muscle-specific stretches at the end of your workout, you’ll find that it almost eliminates the next day’s soreness. Always do pre and post-workout stretches to avoid injury.
2. Proper spotting: If you lift long enough, you’ll eventually get to the point where you need a spotter for many exercises, including the squat and bench press. When you push as hard as you should, you sometimes miss a rep. There’s nothing wrong with that. it’s just a sign that you’re working to your limit, which is a good thing if it’s not overdone. Yet when you try so hard, you need a capable spotter.
A good spotter must at all times conduct himself as if the lifter is on the verge of complete failure. Your training partner can also give you a gentle touch that allows you to complete a rep that you normally miss. A top spotter needs to be strong, sensitive, and always alert to the possibility of failure – not looking around or joking around with friends. So a proper spotter or proper spotting is a must in the gym to avoid any injury.
3. False deception and forced reps: Cheating and forced reps are advanced techniques that allow lifters to train beyond the ordinary. Beyond the point of failure, the muscles are literally forced to grow. A cheat or forced rep can push or pull the lifter out of the groove when performed incorrectly. The weight falls off and the spotter has to rescue the lifter.
Cheating acts work, yet cheating is, by definition, dangerous. Whenever you artificially use the momentum for goose rep motion, thus allowing the lifter to handle more poundage than he can use strenuous techniques, you risk injury. To be safe, use the bare-minimum cheats to complete the rep. While doing forced reps, make sure your training partner or your spotter is on your wavelength. Do not be mad.
4. Training a lot: How training a lot can injure you? This negatively affects the body’s overall level of strength and conditioning. Overtraining dissipates energy, which, in turn, slows progress. You cannot grow when you are overtrained. It also interferes with the ability of both the muscles and the nervous system to recover-ATP and glycogen stores are severely depleted when an agitated metabolic state is present. In such a weak, vulnerable position, is it any wonder that injuries are common, especially if the weak athlete insists on handling large weights? The solution to avoid injury is to cut back to three to four sessions per week and keep the session length at no more than an hour.
5. Improve your nutrition: If you eat less and continue to train hard and heavy, you are likely to get hurt. Again, this is related to your overall health: Beware of heavy training when in a weak state brought on by a severe diet or restricted diet. Best save big weights, low reps, forced reps, and negatives for non-diet growth periods. While dieting requires fewer pounds, that doesn’t mean you can’t be intense in your workouts, it means you need to use lighter weights. So to avoid any injury you should improve your nutrition.
6. Negatives: Negative (eccentric, or low) reps are the most difficult and dangerous of all weight-training techniques and are very effective at stimulating muscle growth. What makes negatives so risky? The pounds you can handle in negative exercise are likely to be among the highest you’ll ever lift.
Normally, we only pick up on what we are able to move forward with concentration. In negative training, we handle too much load. Most bodybuilders can control about 130 percent of their concentric maximum of the eccentric phase of the lift. For example, someone using 200 pounds for reps in the bench press, would do bench press about 260 pounds in the negative press. Due to the increased weight with negatives, you need a strong, experienced spotter. Take extreme caution. If the rep turns away from you, the spotters need to grab the weight immediately.
7. Lack of attention: If you are distracted, busy, or lackadaisical while working, you are inviting injury. Watch a champion bodybuilder training and you will notice one thing that his intense level of concentration. This development takes time, and the athlete systematically develops a predetermined mental checklist that allows him to focus on the task at hand. More concentration equals more pounds. More pounds equals more growth. If you don’t pay attention, excess poundage can lead to injury. Smart Train.
8. Wrong technique: Most of the injuries happen in the gym due to the wrong exercise technique. The wrong technique can stretch, rip or wrench a muscle, or tear delicate connective tissue more quickly than you might strike a match. An unruly barbell or stray dumbbell can wreak havoc in an instant.
Every human body has very specific biomechanical pathways. The arms and legs can only move in certain ways, especially if you are putting weight on a limb. Strive to be a technical perfectionist and respect the integrity of the exercise-no twisting, twisting, or vice versa when pushing the weight. Either do reps using the correct technique or lower the weight. Learn how to recall a rep safely; Learn to bail. Always try to work out with the right technique to avoid any kind of injury.
9. Too heavy weight: Using too much weight in one exercise is a high-risk proposition with the potential for injury. What’s too much: If you can’t control a load on its downstream, loading path; If you cannot contain a movement within its biomechanical limits; And if you have to jerk or lift weights to lift if. An untrained barbell or dumbbell can have a mind of its own. The load obeys the laws of gravity and seeks the floor. Anything in its path (or connected to it) is in danger.
10. Insufficient warm-up: A warm-up is typically a high-rep, low-intensity, quick-paced exercise mode used to increase blood flow to a muscle. This quick, light movement raises the temperature of the muscles involved, while also reducing blood viscosity and promoting flexibility and mobility. how? Everyone knows that a warm muscle through which blood flows is more elastic and flexible than a cold, rigid muscle. There are some recommended forms of warm-ups like Riding a stationary bike, swimming, jogging, stair climbing, and some high-rep weight training.
Try a 5 to 10 minutes formal warm-up before stretching. If you choose high-rep weight training, try 25 ultralight, quick reps in the following nonstop sequence: calf raises, leg curls, squats, crunches, pull-downs, bench presses, and curls. Do each set with no rest between sets. It can be completed in less than five minutes and warms up every major muscle in the body.
These are the 10 steps that you can take to avoid injury in the gym. Try to avoid these 10 mistakes while doing exercise in the gym and you will not get any kind of injury.
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