Recent Posts

Monday, January 23, 2012

Strength Training Tips and Tricks

Most folks are in a terrible hurry to build up their muscles. They want results, and they want them fast. Well, their haste and overzealousness can lead to injuries and loss of quality workout time (because their muscle injuries will take time to heal). Here are a few strength training tips and tricks that can help you protect your muscles from damage:

1. Don't be in a rush. You gym it out because you want to craft a beautiful body, and it takes time to craft a great shape. So, mentally condition yourself into believing that strength training is vital for your body - do not consider it as a mere filler.

2. Always warm up. Never ever start lifting weights the moment you hit the gym. If you do not warm up, you'll be lifting heavy weights using muscles that are cold and stiff. Lifting weights with muscles that are not ready can cause damage. A brisk warm up before strength training enhances blood circulation and prepares the muscles for action. Another thing: your warm up must not be restricted to just stretching. You should jog or brisk-walk for 5-10 minutes, stretch, and perform push-ups before hitting on the weights. You typically slouch over your work desk the whole day and probably adopt the wrong sleeping position - a warm-up can help you condition your muscles that have experienced these periods of inactivity and stress.

3. The way you stand, sit, bend, slouch, etc., while exercising makes a huge difference. Every strength training routine has certain body-positioning rules and you must follow these. You must stand erect and ensure that your head is over your shoulders, your shoulders are over your hips, and your hips are over your feet. You must look straight up just like you would look up when you are eyeballing the horizon. Posture and form are very important during strength training and the wrong posture can result in an injury. You must consult with a trainer about the right posture for each exercise.

4. As stated earlier, there is just one right way of performing an exercise. You must figure it out by checking with the trainer at the gym. If you make mistakes while performing strength training, your muscles and other body parts can be damaged. For example, the wrong posture or the wrong weight can create imbalances at the joint.

5. Use high-quality gym gear. Cheap gym gear is not stress tested and is manufactured using rule-of-thumb technology.

6. Work out all your muscle groups in a phased manner. Ensure that all your muscles - chest, biceps, quads, back, triceps, hamstrings - get a workout every week. Consult your trainer for the type of exercises that are right for your type of body.

7. Remember, doing more at a faster pace can cause harm. Working according to a steady routine is more effective than burning yourself up and risking injury. You must start lifting heavier weights only when the previous set of weights stop challenging your muscles or when your gym trainer tells you to.

These are a few strength training tips and we hope these help you set realistic and achievable strength training goals.

Adaleya Johnson has the #1 San Diego boot camp and has been helping San Diego clients lose weight, get toned and fit into their skinny jeans for over 2 years. Check out his San Diego boot camp here.

Article Source:

View the original article here


Post a Comment

Twitter Delicious Facebook Digg Stumbleupon Favorites More