Before doing the exercises, you should remember important techniques and factors used in the workout in order to fully maximize the exercise and most importantly, to avoid accidents. Examples of these techniques/factors are:
“Safety”, this is the most important thing that you should consider while working out. Nobody wants to get hurt, especially you!
1. Before doing an exercise, try to make sure that you won’t hit anybody, be it dumbbells or barbells or anything that has weight.
2. Try to obtain a medical clearance before starting weightlifting.
3. Also, try not to lift weights that are too heavy for you without having a spotter supporting, you don’t want to have a bar stuck on your chest.
4. Do a warm up on the body part you will work on before going on to your program in order to avoid putting shock on your muscles which could lead to injury
5. Wear comfortable clothing; wear clothing which is not too tight or too loose.
6. In doing exercises, practice having the correct body position so that you could avoid putting unwanted stress on wrong body parts.
7. Have ample amount of rest before heading again to the gym in order to avoid “overtraining”. The length of rest depends on an individual’s muscle healing capabilities and his/her experience.
8. If something hurts while working out, you should stop and get an appointment to your doctor.
Maintaining “strict exercise form” is necessary to keep the load on the muscles that the exercise was designed to develop. When you do not maintain strict exercise form, there is increased probability of injury and you would lessen the load on your target muscles.
Do not do exercises in a “jerking” motion. Weight training exercises should be performed in a smooth, continuous movement in order to fully work the target muscle. You should also do exercises in a “full range of motion” in order to work all the different muscles that could be developed in that exercise.
Proper breathing should also be done. It is recommended to inhale as you lower the weight (eccentric) and exhale as you lift the weight (concentric).
Concentrate! Do not let your mind wander while on the gym/work-out place. Losing concentration would lessen the stimuli that your muscle needs in order to meet your demands.
Correct hand positions. Different exercises require different body and hand positions. You should position yourself as the exercises tell you to in order to gain the specified effect of the exercise.
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