Training with weights is not a picnic or walk in the park, it is sweaty and hard work which, if working properly, balances the fine line between growth and injury. If you train intensely and tensely, which is the only type of training that stimulates growth – you continually risk muscle injuries. GETTING CLOSE TO THE DANGER ZONE is the place where the real growth of building muscles is.
Injuries are always on the mind of every body-builder. There is something very dangerous in pushing, pulling and cold stress, its solid iron your strength. But how differently will stimulate growth? Since the quickest way to progress through the minor injury weak, you should be a bit clairvoyant, to learn to avoid injuries before they occur. This can be achieved by will “listen” response, your body and then do the appropriate changes. Here we give you the 10 most common causes of injury – builders should be kept.
1st Wrong technique
Most frequent injury with weights training is related to poor exercise technique. Wrong technique can extend, pull out or twist muscles, or split thin connective tissues faster than you can imagine. Barbell weight without control or stray dumbbell can instantly do damage.
Every body has very specific biomechanics trajectory. Hands and feet can only move in certain directions, especially if you are tense when taking weight. Strive to become a technical perfectionist and respect the legality of exercise – no twisting, turning or bending while push gravity. Or do a replay using perfect technique or miss weight. Learn how to safely drop the weight, learn when to get out.
2nd Too much weight
The use of excessive weight in the exercises is a big risk that can easily lead to possible injuries. When is too much: when you can not control the weight while you descend, if you can not keep the movement within its biomechanics boundaries; or if you have to cheat and jerk the weight that is raised.
Uncontrolled dumbbell or weight are very dangerous; weight subject to the laws of gravity and searches the floor. Whatever it finds on the way (or attached to it) is in danger.
3rd Los helper
If you are lifting long enough, you’ll reach a point where you need a helper for several exercises, including squats and bench press. When you work as hard as they should, sometimes you miss the replay. Nothing is wrong with that – it’s just a sign that you are working on their border, which is a good thing if there is not much performed. But if you work hard like this, you need a qualified assistant. A good helper must take you through the whole exercise otherwise you may get hurt. Your assistant can also assist you to complete the repetition that would have otherwise missed. The ultimate assistant must be strong, sensitive and always alert for a possible failure – should not look around or talk to friends during the exercises.
4th Incorrect use of cheating and forced repeats
Cheating and forced repeats are advanced techniques that allow us to train beyond normal levels. If you cross the point of cancellation, the muscles are literally on the growth. When you do it in a wrong
order, fake or forced repetition can disrupt your balance. And the weight can fall and hurt your helper.
Movements of cheating does it’s job well to grow your muscles. Real life data proves this statement. On the other side cheating is by definition dangerous. Each time you use the force of inertia to increase the artificial repetition rate, enabling work with higher weight compared to those when the exact technique used, you risk injury. To stay safe, minimize use of cheats to complete the repetition. When forced repeats, make sure that your training partner stands in your area and oversees the good repeats. Do not be mad.
5th Training too often
Is excessive training associated with injuries? It negatively affects the overall strength and condition of the body. Excessive training wastes energy and leaves progress. You can not grow if you’re stale. It is also linked with the ability to rebuild muscle and nervous system – ATP (adenosine triphosphate, the energy component of cells) and glycogen were significantly reduced when the present turbulent
metabolic status. In such an empty, weakened state, it is not surprising that breaches of the road, in fact, if the builder insists on the use of too much weight? The solution is to have 3-4 sessions a week and give you every workout does not last longer than one hour.
6th A lack stretching
Stretching is different from the warming. If working properly, stretching helps relax the muscles after prolonged heating and before and after training with weights. As a result of heating and
stretching, the muscle is warmed up, free, and neurologic warned – it is flexible in shape and is resistant to injury. And yet, the stretch between the series actually helps build muscle because it improves blood circulation and increases the elasticity of muscle shirts. Finally, if you do stretching specific to each muscle at the end of exercise, you will actually eliminate the pain which appeared the following day.
7th Insufficient heating
Let’s define terms. Heating is usually a large number of repetitions, reduced intensity, weighed an exercise used to increase blood circulation through the muscles. These quick, light movements temperature increases muscle while decreasing blood viscosity and to assist flexibility and mobility. How? Everyone knows that a warm muscle with blood that circulates through it elastic and bendable/stretchable from the cold, stiff muscles. Ride the stationary bike, jogging, swimming, climbing stairs and lifting some weights with many repetitions are recommended forms of heating.
Try the usual 5-10 minutes warming up before stretching. If you choose a weight lifting with a large number of repetitions, try the 25 ultra-light, fast reps for the following non-stop series: rising on toes, squat, leg curl, abdominal contraction, pull, bench press and leg extensions. Of each exercise, do one series with no rest between exercises. This can be achieved in less than 5 minutes, and embraced each major muscle group.
8th Negativity
Negative (eccentric or decreasing) reps are one of the hardest and most dangerous of all the techniques for lifting weights – and are very effective in stimulating muscle growth. What makes this negativity so risky? The weights you use in the negative exercises are probably the largest you’ll ever draw.
Normally, we only raise as much as we do concentric movement. In negative training, we use a much greater weight. Most bodybuilders can control approximately 130% of their maximum in the eccentric phase of lifting. Someone who uses 90 kg for repetitions of bench presses, for example, can raise the bench about 120 in negative presses. Because of the increased weight that you use the negative repetition, you need a strong, experienced helper. Exercise with great caution. If you repeat snatch control, helpers must be at the moment to catch weight.
9th Licensed Training
If you eat poorly and continue to train hard, you will probably be injured. This is linked to your overall health: it is particularly dangerous when you are training hard in the weakened state of the child or a reduced diet. It is best to leave the heavy weight, low reps, forced reps and negatives for periods when the diet does not hold. Since a diet means reduced weight, it does not mean you can not be intense in the exercise – it just means you have to use less weight.
10th Lack of concentration
If you are disturbed, thoughtful or worried as exercise, you invoke the injury. See how body-building champions train, and you’ll note their high level of concentration. This develops over time, so body-builders systematically developed in advance of certain mental list, which allows them to focus on a current task that is in their hands. Higher concentration leads to higher weights. Higher weights lead to higher growth. Higher weights can also lead to injuries if you do not pay attention to what you’re doing. Train smart.