Injuries are the gym lover’s most horrible enemy. Once you get injured, not only will that cause you pain and distress, but it could possibly take you out of the gym for a few days, or at the very least, damage your capability to do certain exercises. All of these things lead to weakening results from your bodybuilding program. All of the above, once injuries happen, it is very easy to get re-injured again on the same area.
Because of all the above reasons, it is of critical importance that bodybuilders avoid injuries at any cost.
Avoiding injury by following these 11 tips should give you many years of injury free exercise. Beginners would do well to read this.
- Wear Suitable Workout Clothing
Wear clothing that permits you to move all your body parts in a full array of motion. Restraining clothing, like denim, would prevent you from doing an exercise such as the squats properly and therefore can lead to failure of balance and/or injury.
Make sure that you also wear comfortable athletic shoes and always make sure they are tied.
- Focus On Form, Not Weight
Line up your body properly and move efficiently through each exercise. The poor figure can prompt injuries and slow gains. When learning a force training routine, many specialists suggest starting with zero weight, or very light weight. Focus on measured, smooth lifts and equally controlled descents while dividing a muscle group.
- Warm-Up Before You Move On To Heavier Weights
Warm up and cool down for five to 10 minutes. Walking is a well way to warm up; stretching is an excellent way to cool down.
- Stick With Your Routine
Doing all the major muscles of your body two or three times a week is perfect. You can opt to do one full-body strength workout two or three times a week, or you may split your strength workout into upper- and lower-body mechanisms. In that case, be sure you perform each part two or three times a week.
- Give Muscles Time Off
Strength training causes tiny scratches in muscle tissue. These scratches aren’t dangerous, but they are significant: muscles grow stronger as the tears weave up. Always give your muscles at least 2 days to get better before your next strength training session.
- Use Best Resistance Bands
It is not really a rare sight, seeing people use resistance bands for muscle building. Having these bands in your belongings can add an entirely new approach to your daily exercise system.
Having the correct resistance bands by your side means, you have the right substitutes to weight lifting. They are very compressed and can be easily carried off. The incredible part is resistance bands can be used by people irrespective of their ages.
- Be Aware Of Your Surroundings
Preferably, gyms should not position some pieces of apparatus so close together but because some do, you need to be conscious of your surroundings whether you are the one doing the exercise or the one loading the bar.
Along with that, make sure that the floor that you will be standing on is not slippery and make sure that the soles of your shoes are not wet.
- When In Doubt, Ask For Help
If you are now aware of how to perform an exercise or use a particular type of machine, please do not attempt to figure it out on your own.
Either asks a coach or knowledgeable gym member to help you.
- Check Your Breathing
Pay attention to your breathing during your workouts. Breathe out as you work against opposition by lifting, pushing, or pulling; breathe in as you discharge.
- Keep An Eye On Your Pulse Rate
Working at the right pace helps you reside in control rather than compromise strength gains through thrust. For instance, count to three while lowering a weight, hold, then count to three while elevating it to the initial position.
- Eat Regularly
One of the most significant features of a proper diet is not what you eat but when. The body responds best when it is kept of a firm timetable. By eating at the same times every day, you will regulate the nutrition of your diet. Because most of us live quite hectic lives, eating on time will need a lot of pre-planning. Be sure to pack brunches, lunches and afternoon snacks in advance of time on hectic days and always eat your breakfasts and dinners at the same time.