Lifting weights is the most widespread and practiced exercise worldwide. It is an activity that is carried out through resistance movements with a team of weights to help stimulate the development and growth of the body’s muscles and toning. With the lifting of the weights you can develop the muscle and tone the body, modeling and increasing the biceps, the triceps, the chest, the back, the twins, etc. To get the most out of this exercise, in this article we tell you how to lift weights correctly and that you get, thus, exercising healthily and without putting your muscles at risk.
Steps to follow:
1. Get closer to the weights. You have to remember that a person’s center of gravity is about the height of the pubis and should be as close as possible to the center of gravity of the load. This is the most important point you should keep in mind to avoid future injuries.
2. Bend your knees and keep your back straight. When lifting weights from the ground, do so by flexing your knees with your back completely straight and avoiding, on the contrary, bending your spine and doing strength with your back muscles to avoid harming yourself in this area of the body.
3. Seek balance. Balancing the body is also essential to be able to lift weights correctly. And for this, it is best that you stand up and separate your legs a little by placing one foot more advanced than the other; with this position you will increase the support base to make efforts.
4. Straight spine. Pay attention also to the position of your spine, as this should be straight at all times avoiding placing it arched since then you run the risk of injuring your back.
5. Take advantage of the weight of your body. Try to always take advantage of the weight of your own body, this way you will strengthen your legs and avoid using your back. One of the most common injuries that come from the bad lifting of the weights takes place in the back because, when the muscles cannot exert the force, we use the back to manage to lift the weight. You have to be consistent with the weight you are lifting and never force yourself too much because you can end up injuring yourself.
6. When you have to carry the weights, it is preferable that you do it with your arms stretched and attached to the body. In the case of exercising with weights sitting for a long time, it is best to have an adjustable chair, with adjustable support and, preferably, with foot support. The chair should have 5 wheels, which is better than those with 3 or 4, as it provides greater stability.
When you walk, take a firm and upright position, in this way the intervertebral discs will distribute the weight of the body. Also bring your shoulders back, your neck straight and your head raised, this way you will relax the stiffness of the spine.
7. When you have to lift weights, remember that you should first stretch and slightly warm the body and that during training you should not force too much because your muscles may resent and lead to some muscle injury.