When you have to move heavy objects around the house, you need to learn the right lifting technique in the gym. Lifting weights correctly means using the right form and movements, maximizing repetitions and doing the exercises slowly and intelligently. You can learn how to develop your core muscles the right way by lifting carefully and correctly. Read on for more information.
Steps
Part 1 of 3: Using the Correct Lifting Technique
Step 1. Always warm up with some quick exercises before lifting
It is important to give oxygen to the blood, to loosen the muscles, to warm them up and to prepare them for the lifts. If you want to gain muscle mass and avoid injuries, warming up is essential.
- Start with a few basic pushups and forward pushups, a few sets for each type with a short rest in between. Do a few sets, gradually increasing the number of reps for each set. You can start with 10 each and go up to 50.
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Always stretch your muscles before you start lifting weights. Go slowly, stretch your arms for at least 15 seconds. Don't bounce your muscles and don't pull too hard, otherwise you risk injury.
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Step 2. Choose the right weight
Ideally you need to reach "muscle failure" - the point where you can no longer lift - on the last rep of the set, then go further to complete it. This is how you will know that you have put on the correct weight, you will learn it over time.
- Start with a minimum weight, which you are sure you can lift, then increase slightly until you find the right spot. As you lift, you will gradually increase along with your workout, but your main focus must be on finding the right spot.
- Lifting excessive weights is a way to risk injuries and counterproductive lifts, while lifting weights that are too light strains your joints without creating muscle gains from a job well done. Either way, you waste your time.
Step 3. Increase the reps
Proper training doesn't necessarily mean you're lifting the heaviest weight you've ever lifted, because it should increase the reps instead, not the weight. In other words, you should lift less weight several times to gain muscle mass.
- A good way to increase the reps is by doing "pyramid sets," in which you gradually increase the number of reps per set or the total number of sets you do. For the curl or dumbbell row, you can start a set of 10 on each arm, then rest and do a set of 15, rest and do a set of 20, before "descending" down the pyramid.
- "Maximizing" by doing a single repetition with a weight that gradually builds up until you can get over it can be fun and instructive, because it tells you how much muscle you are developing, but it is not the best way to exercise. Use it as a measurement, but not as a goal. Don't try to max out more than once every couple of months.
Step 4. Extend until the movement is complete
The correct lifting technique for each exercise varies slightly - you shouldn't use the same form for a bench press and a deadlift - but each lift has in common with the others that you need to fully extend and complete the movement.. A bench press lift should go all the way down to the chest and locked in full extension at the end of the movement. Do each rep properly and completely, whatever exercise it is.
Step 5. Go slowly
Finishing training is always a temptation, but the more time you spend on it, going slowly, the more fruit the time spent will yield. A good workout should be at least an hour, but no longer than 2-3 hours. Take your time doing the reps fully, using a pace that makes you feel confident and taking the right rest time between reps to develop your muscles properly.
Step 6. Breathe
With each repetition you need to give your body oxygen, exhaling through your mouth as you lift the weight and inhaling through your nose as you lower it. Breathe naturally (don't hyperventilate!) And don't get obsessed with details. You don't have to be overly aware of your breath, just make sure you're not holding it as you lift, which is a good way to get numb or pass out.
Step 7. Always lift with an assistant
Never lift alone, especially with free weights. Even if you are lifting a lot of weights that you think you can handle, make sure someone is nearby and observes you and helps you when needed. Injuries commonly happen when lifters try to do it on their own. Don't be afraid to ask for help.
Step 8. Cool down
As you cool down, you could do a specific activity or exercise that you prefer, or just repeat the warm-up. Doing a light stretch and ending the exercise slowly will make the next day's pain less likely, also decreasing the possibility of injury or strained muscles.
Part 2 of 3: Working with the Core Muscle Groups
Step 1. Work with the bibs
The pectoral muscles, those that extend from the shoulders through the chest, can be trained by lifting free weights or flyweights in a flat or inclined push-up motion.
- Bench presses are the most popular for a reason: Lying on your back, usually on a bench press, you should grab the barbell at the same distance as your shoulders. Place your feet on either side of the bench, take the bar off and place it (again with the help of an assistant) on your chest, keeping the muscles contracted. Lower the weight slowly until it touches your chest, bringing it back and then extending it upward.
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Dumbbell presses have a similar technique to bench presses, but use individual dumbbells for each hand.
Lift Correctly Step 9Bullet2 - Chest curls are similar, but keep your arms straight and extended outward, like the wings of a bird.
Step 2. Train your back
Using free weights is a great way to strengthen your back and to have a toned physique, diffused strength and definition. Training the shoulder and back muscles is essential in any lifting workout.
- Do deadlifts. Deadlifts are more advanced lifts, they should only be done with the help of an assistant or coach who can help you. Deadlifts can be quite dangerous if you don't know what you are doing, as it involves lifting the bar off the floor and standing upright. In some forms it is raised up to the chin or over the head.
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Do the dumbbell rowing. Working only one arm at a time, from a kneeling position on the bench, lift a dumbbell from the floor to your chest, then lower it to complete the repetition. Then alternate with the other arm.
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Step 3. Develop your biceps
If you want to be successful, start lifting with your biceps and make them bigger and stronger.
Do bicep curls to develop them, either from a standing or sitting position. Placing a dumbbell of the right weight to the side, bring it to your chest while flexing your biceps. Alternate your arms for a full workout
Step 4. Do the squat
Don't neglect your legs, which are an important muscle group that is easy to forget and that you can work with free weights. To do the squat, carry the barbell over your shoulders, holding it securely behind your head, and bend down, keeping your back straight and then returning to an upright position.
Part 3 of 3: Establish a Training Regime
Step 1. Vary your workout
If you only do bench presses all week, you are not lifting properly. Create a workout that varies the muscles you work with throughout the week, changing as you try to focus on the muscle groups that interest you and strengthening them with good technique. A weekly regimen could look like this:
- Monday: Work with bibs
- Tuesday: Work with the legs
- Wednesday: Aerobics and running
- Thursday: Work with the chest and back
- Friday: Work with the abs
- Weekend: Rest
Step 2. Gradually add a small amount of weight
With the right technique you should start to notice that the workout becomes easier and easier, which means that you are getting stronger and starting to develop muscle. Lifters call it a "plateau" and use it as a sign that it's time to start adding weight and varying your workout to avoid flattening out.
To add weight, use the weights you can lift, but heavy enough to make the last few reps more difficult, looking for the taste point where the muscles can't make it
Step 3. Continue doing the pyramid sets and vary the rest
To really start varying your workout and introducing cardio elements, you can take the time you use to rest between sets. If you give your arms a full minute between sets, reduce it to 15 or 30 seconds and notice how much harder it gets.
Listen to your body and don't rush. Jumping straight to another set when you're exhausted is a good way to make mistakes and cause yourself an injury. Be careful and train at your own pace
Step 4. Do lifts only a few times a week
It's a common mistake made by gym rookies, who believe lifting three times a day is the quickest way to build strength and definition. That's not the case. Over-training can cause injuries, preventing you from working fully for weeks or even months. Lift properly a few times and you will start building muscles faster than you would by lifting too often.
Step 5. Warm up after cooling down to avoid muscle pain
After finishing your workout, always take a warm shower or bath. Saunas are also good after training, because they leave the muscles warm and let them "cool" with their own pace. You will notice that your muscles will be less sore if you take care of them after training.
Advice
- Wear back support that helps you maintain proper lifting posture.
- Understand what good posture means. Maintaining good posture in everyday life will not only decrease the chances of injury, but will also help you do the lifts correctly.
- Wear gloves that help you better grasp the objects to be lifted.
