Weight Lifting Great Tips
© Soumy Ana
Look forward, chin drawn inside to keep a good alignment of your neck with your spine, but do not lock your chin in; you should feel comfortable and your should also feel the upper part of your spine lifting up with your head.
Keep the dumbbells as close to your body as possible without touching it. Tighten abdominal muscles in and up and squeeze buttocks as if you would like to hold a sheet of paper between them, this for maximum safety.
Performing extensions requires moving only part of the arm or part of the leg. During extensions, keep in place the body part closest to your body, allowing the joints to rotate while performing front or side movements as in bicep lefts or quadriceps lifts. For complete extensions like shoulder lifts, make sure your arms do not lift farther than the shoulders. For overhead presses, it is important to keep your arms slightly forward and avoid pressing behind the neck. Prefer pressing towards the chest, in front so that you might not abuse your joints.
While performing front and back movements, bend elbows slightly and twist wrists. Wrists face each other when hands are close.
If performing moves at the waist from side to side, make sure you give a slight movement at the hip leaning on the side that is working in order to avoid too much pressure on your sides.
Do not forget to breathe: exhale on the exertion; inhale while bringing back the weights to a basic starting position. Never ever hold your breath since you may choke under the pressure built up in the trachea. Breathing during exercise also brings essential nutrients to your muscles. Breathing is a sign of how hard you are working. If unable to speak as in a casual discussion while exercising, slow down! Breathing should make the exercise easier, not harder! Inhale at the beginning of the movement, and exhale on the extension, when the muscle is tight.
Do not arch your back. If you feel that you cannot avoid it, just put one of your feet forward and lean onto it; bend your knees while performing.
Never jerk the weights, but strive to keep a gentle control of you weights.
Before lifting heavy weights, always begin by the same set with lighter weights. You should increase the load slowly. Never overload your muscles right away.
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