Successful and healthy weight lifting training includes small steps to be taken one at a time, having small goals and a determined mind. It is highly crucial to set achievable and realistic goals so that you do not feel disheartened if you are not able to achieve your set objectives. Doing much of weight lifting will just increase the risk of facing injuries.
How weight lifting helps?
Well, weight lifting not just helps one to look good, it can even play a great role in improving your quality of life and increasing bone density that generally reduces with age. Proper weight training further increases the metabolic function for the whole day, not just when you challenge the muscles but even during repair process which takes places as you stop your workout schedule.
Weightlifting tips worth knowing
Setting the weightlifting goal that is actually attainable is crucial to not just give you the sense of accomplishing something but to even ensure that you do not overdo it. Here we share some important tips for proper and healthy weightlifting. Hope these tips and advice can be of your help in reaching out to your goals.
Compound lifts– In case of compound exercises like squats, military press, bench press, dead lifts and others, bar bell travels all the way straight up and down thereby keeping the muscles under tension because there is vertical pull from the gravity.
Lift slowly– For serious tension, just engage the muscles in slow and long battle. Try to switch from conventional 2-3 seconds down pattern to 5 seconds or so and then to 8 seconds down again.
Don’t work same muscle group immediately– The muscle groups include upper part of the body i.e. the back and shoulders, middle body which includes triceps, biceps and chest and the lower body that has thighs, calves, abs and hamstrings. So, varying the workout makes certain that you do not overdo one particular region or body part.
Stretch and flex– Stretching both before and after you lift helps to avoid the aching muscle pain. Stretch and flex of the muscles during workout between the lifts keep the blood flowing in muscles and further helps to avoid any sort of an injury.
So, you need to keep in mind that muscle building is a slow process and thus it takes a few months to see quality results. Try to be consistent in your efforts and routine and this will pay off eventually in the times to come.
Irrespective of how hard you train your muscles or the way you eat, if you do not get proper rest that your body requires your workout will be fizzled. It is in fact during the rest or sleeping hours that most of the repair and growth takes place. Without proper sleep, your body will become weak and you need to remember that a healthy recovery is just as crucial as the weight lifting or training program itself.
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Mike Shiles is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn fat build muscle. He has written thousands of articles on exercise, nutrition and health.