Weight Lifting Technique: Chiropractor explains how to do It the right way!
When I am at the gym, I see numerous people working out incorrectly and have no idea that it is going to cause a problem eventually. Improper posture, lifting too much weight and rushing through the workout can cause long term issues.
1. Lift the proper amount of weight. If you can comfortably lift a weight 12 to 15 times, it is the proper weight for you. As you get stronger, increase the weight while still maintaining the 12 to 15 drill. 2. Use the proper technique. If you have a problem maintaining your posture then try lighter weights and less repetitions. It really makes a difference. Your knees should be slightly bent, shoulders pulled back and back should be relatively straight 3. Breathe out as you lift the weight and in as you lower the weight. For more of a workout, keep a bit of tension on the way back down. This will work the muscle more and you get so much more out of your workout. 4. If you do weights with the front muscles of the body, do them in the back. Most people work on their quadriceps but neglect the hamstrings in the back. What is really popular is working the calf muscles in the back leg but not working the muscles in the front and side of the leg. You want balance in the body and not over work some muscles while under working others. 5. Exercise different muscles each day. Don't do biceps and quadriceps two days in a row. Switch to triceps and hamstrings. Resting muscles after a workout allows them to regenerate and get ready for the next set of repetitions.
Now that you know the proper way to work out, you can avoid hurting yourself and have the workouts you desire.
Dr. Amie Gregory, DC, CCEP is a sports and wellness doctor in San Francisco, CA and San Carlos, CA. Contact her today about how you can make your workouts better and prevent injuries.
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