Wednesday, October 14, 2009

Weight Training Thoughts

There are so many different weight training exercises that you can do and the equipment one can utilize is varied. This is why a lot of people do not really know what to choose and there is a need to first understand the basic guidelines of weight training. We need to keep bodybuilding and any muscle building activity safe and effective at all times. Let us think about the basics first.

The first step in any weight training routine is warming up in order to avoid injuries. In most cases a warm up lasts 5 to 10 minutes and includes exercises that are moderately cardiovascular. Examples can be given in rowing, cycling and jogging. Do not forget about stretching as this is also very important. After warming up you will need to workout the larger muscle group in the day plan first. If you fatigue the smaller muscles first you will find that the larger muscle groups will not have a proper workout due to the sustaining smaller muscles being too tired to help. The classic example is not working the triceps muscle before the chest muscle as it is needed on various exercises like bench presses.

Always keep a neutral spine when weight training. This basically means that you have to keep the natural curvature of the spine. In fact, you will notice that this is your strongest position when talking about the neck and back. Maintaining it will aid in reducing the risk of injuries. The body must always be aligned and the posture of the body in all exercises must be perfect.

Next, breathing in weight training is highly important. If you hold your breath you will find yourself with a quick rise in blood pressure. Always exhale on the positive phase of an exercise and inhale on its negative phase. While exercising make sure that you do the full range of motion as this can only make you stronger and the muscles developing faster.

As a last point to mention, a lot of people underestimate the importance of cool downs in weight training. The best way to end a good workout is to cool down and do stretching and light movement. This will actually enhance strength while also preventing injury.


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