Bodybuilding and strengthening exercises are the best way to sculpt your body while adding definition to you physique and building up your strength. While lifting weights are the best way to build your muscles, improper techniques can quickly lead to serious injury. Additionally, even safe lifters will eventually experience signs of muscle fatigue that can include soreness until their strength has increased. Whether you are new to lifting weights or are a self-proclaimed gym addict, here are a few things you need to know about healing your muscles and avoiding injuries.
Practice Proper Technique
Improper technique is one of the leading causes of injury in even expert lifters. When a person uses an incorrect technique, too much strain is placed on the muscles and can lead to strains and tears. This can be avoided by lifting using the proper stance, and knowing how to bail out of a lift if you begin to fall out of alignment if important to learn early on.
Warm Up and Stretch
During a warm up, a person prepares their body for the work that is to come by getting their heart rate up and their blood flowing. Generally, this will entail several minutes of brisk activity such as a jog or a few rounds on a cardio machine. After the warm up, you will need to stretch for a few minutes to help limber up your muscles. Skipping either of these steps will lead to a less productive workout and an increased possibility of injury.
Have a Good Spotter
Too often, a spotter will become complacent and succumb to gym distractions. Unfortunately, this can occur just when they are needed the most. Therefore, you will want to make sure to always have a spotter who looks out as if your next rep might be a failure. This way, you can work your muscles to their max without worrying about a missed lift.
Avoid Too Much Weight
Showing off in the gym is never a good idea. Therefore, you need to know your limits for lifting. Generally, a weight is too much if you lose control of the weight while lowering it or have to rely upon momentum during lifting. Slowly build up to each new level of weights, and keep your spotter on alert when you strive for a new weight level.
Recover and Ease Muscle Strain
Overtraining is a common mistake for weightlifters to make. When this occurs, muscle strain may be felt that can be relieved through the proper application of kinesio tape that can relieve the pressure on strained joints and muscles. Additionally, be sure to give a day between heavy strength-training workouts to provide the body with adequate time to rebuild the muscles. If you cannot go a day without hitting the gym, then focus on different muscle groups on alternating days. This way, you will always be set for a safe yet effective workout.