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Exercise is the most beneficial activity that can enhance
good health. Although it has its many advantages; if done
wrong it can lead some serious complications. Even the
people who exercise daily and know their routines, can make
mistakes. So how do you know if you are doing the right kind
of weight lifting? The following is a list of mistakes
people can make while lifting weights and the solutions to
fix the problem:
ROCKING HIPS AND PELVIS
If
you're moving your pelvis back and forth during bicep curls,
you are using momentum to help you thrust the dumbbell
upward, rather than isolating the muscle and using it to
lift the weight. |
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How to fix it: To make sure you perform the motion
using only your biceps to move the bar, do the exercise
seated, with your legs spread, and rest your right elbow
against the inside of your right leg, then do the same on
the left side. You should have a 25 degree hip angle, with
your legs straight.
STOPPING SHORT
Not exercising through a full range of motion is a common
mistake, especially when doing bicep curls. Many people stop
the exercise before they've extended their arm all the way
down. This means they are only strengthening the upper part
of the biceps instead of fully developing the muscle.
How to fix it: Each exercise should be done in a
slow, controlled manner through the complete range of
motion, with emphasis on the completely contracted position.
Full range of motion movements contract and strengthen the
muscle you're working and stretch the opposing muscle (in
the case of the bicep curl, the triceps).
HOLDING YOUR BREATH
It's easy to forget to breathe while you're lifting heavy
weights, but breathing is a very important aspect of weight
training. Lifting weights causes your blood pressure to
increase temporarily; holding your breath makes it soar even
more, and then suddenly drop. If you have a heart condition,
it could even cause a stroke.
How to fix it: It’s
important to develop a breathing pattern while you’re
lifting. It is recommended to exhale during the muscle
contraction and inhale during the release.
HIP MOVEMENT
When you lift your hips off the bench when doing a bench
press, you change the angle of your shoulders as you lift
the bar, so you are using only your lower pectoral muscles
instead of the entire pectoral muscle. Your feet are also
contributing to the movement, so you’re not working as hard.
How to fix it: One simple way to prevent this is to
place your legs on the bench with your knees bent and your
feet down.
THE ELBOW POSITION
As discussed earlier, there is a fine line between a full
range of motion and hyperextension. For example, allowing
your elbows to go too far behind the back in a bench press
or chest press. It’s hard to know how far is too far. In the
case of a bench press or chest press, the farther you bring
your elbows down, the more you increase your chances of
injuring your shoulders.
How to fix it: A general guideline if you’re doing a
bench press is to lower the weight onto your chest until
your forearms are perpendicular to the floor. This means
that your elbows drop slightly below your chest — but this
will not overstrain your shoulder because aligning the
forearm helps you keep good form.
SKIPPING WARM-UP
If you are lifting significant weight and you don’t warm up,
it will be harder for you to lift because your muscles won’t
be ready. You will also increase your chance of injury.
How to fix it: Do a general warm-up before you start
lifting, by using a cardio machine at a moderate level for a
minimum of at least four to five minutes. |
