Bodybuilding Workouts, Tips For A Safer Exercise Routine
1) Warm-up. For some, the notion of being told to warm up is akin to a clich. Well, it is never a good idea to rush in and hit the weights because this can lead to a number of problems along the lines of serious injuries.
Properly warming up will raise your core temperature, get your metabolism into gear and "pre-lubricate" the joints in preparation for the actual workout. Simply put, your body is ready to tackle the big weights.
Your warm-up should consist of 5-10 mins of moderate cardio on a treadmill or stationary bike, 5 minutes of light stretching and, as you get ready for the weights, 1-2 light sets before your "real" sets begin.
2) Stretch. Failure to stretch leads to a serious problem: your muscle bellies may shorten over a period of time and this will make you less flexible.A lack of flexibility will lead to a malformed appearance as well as scores of other common problems that are best avoided.
If a supporting muscle stiffens or becomes shortened, it will start interfering with the normal groove of your exercises. Not a big deal at first, but over time you train increasingly "wrong" and put a lot of extra stress on joints, ligaments and unintended secondary muscle groups. The cumulative effect over a couple of years can throw some serious curveballs at your bodybuilding efforts.
Stretching in between sets will flushes out lactic acid byproducts while also delivering fresh nutrients to the body which, in turn, allows you to be stronger in the next set. Post workout stretching also allows you to recover a lot faster in between workouts which may prove to be another excellent plus. Just be sure to stretch slowly and in a controlled manner to make sure you get positive results.
3) Control. There is great temptation with loading up on heavy weights and cheat your way to the conclusion of a set. Controlled cheating is an intensity boosting technique many prominent bodybuilders advocate.
Cheating should only be done at the end of a normal set to squeeze out a few "bonus" reps. If you have to sway or use momentum from the second rep on, you're using too much weight.
Another aspect of control is avoiding any type of bouncing, jerking or partial moves forced by necessity. In other words, if you stop halfway down in the negative phase of your biceps curls because you wouldn't be able to curl up otherwise, you're using too much weight.
4) Strong Abs. Your midsection is the stabilizer that holds you together. Fail to build a solid, balanced midsection and you're in the danger zone, especially from any type of overhead press.
Would you want to find yourself in such a scenario when performing an overhead press? Ab tension is a major key in making sure this exercise is performed safely. That is why so many people will work their abs as support to such heavy lifting.
5) Safety Precautions. People buckle their seat belts when they get into their car not because they expect an accident to happen. They do so just in case one occurs their injuries will be minimized. Take this attitude into the gym with you.
Never jump right into the mix and start lifting weights without taking the steps needed to make sure your session remains safe. Performing a bench press without a spotter would be a common example of unsafe performance. Why risk injury when such risks are not necessary?
None of these five steps can be considered rocket-science but they do definitely decrease the chances for a serious injury from occurring. As such, following such steps remains highly recommended. - 17274
Properly warming up will raise your core temperature, get your metabolism into gear and "pre-lubricate" the joints in preparation for the actual workout. Simply put, your body is ready to tackle the big weights.
Your warm-up should consist of 5-10 mins of moderate cardio on a treadmill or stationary bike, 5 minutes of light stretching and, as you get ready for the weights, 1-2 light sets before your "real" sets begin.
2) Stretch. Failure to stretch leads to a serious problem: your muscle bellies may shorten over a period of time and this will make you less flexible.A lack of flexibility will lead to a malformed appearance as well as scores of other common problems that are best avoided.
If a supporting muscle stiffens or becomes shortened, it will start interfering with the normal groove of your exercises. Not a big deal at first, but over time you train increasingly "wrong" and put a lot of extra stress on joints, ligaments and unintended secondary muscle groups. The cumulative effect over a couple of years can throw some serious curveballs at your bodybuilding efforts.
Stretching in between sets will flushes out lactic acid byproducts while also delivering fresh nutrients to the body which, in turn, allows you to be stronger in the next set. Post workout stretching also allows you to recover a lot faster in between workouts which may prove to be another excellent plus. Just be sure to stretch slowly and in a controlled manner to make sure you get positive results.
3) Control. There is great temptation with loading up on heavy weights and cheat your way to the conclusion of a set. Controlled cheating is an intensity boosting technique many prominent bodybuilders advocate.
Cheating should only be done at the end of a normal set to squeeze out a few "bonus" reps. If you have to sway or use momentum from the second rep on, you're using too much weight.
Another aspect of control is avoiding any type of bouncing, jerking or partial moves forced by necessity. In other words, if you stop halfway down in the negative phase of your biceps curls because you wouldn't be able to curl up otherwise, you're using too much weight.
4) Strong Abs. Your midsection is the stabilizer that holds you together. Fail to build a solid, balanced midsection and you're in the danger zone, especially from any type of overhead press.
Would you want to find yourself in such a scenario when performing an overhead press? Ab tension is a major key in making sure this exercise is performed safely. That is why so many people will work their abs as support to such heavy lifting.
5) Safety Precautions. People buckle their seat belts when they get into their car not because they expect an accident to happen. They do so just in case one occurs their injuries will be minimized. Take this attitude into the gym with you.
Never jump right into the mix and start lifting weights without taking the steps needed to make sure your session remains safe. Performing a bench press without a spotter would be a common example of unsafe performance. Why risk injury when such risks are not necessary?
None of these five steps can be considered rocket-science but they do definitely decrease the chances for a serious injury from occurring. As such, following such steps remains highly recommended. - 17274
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