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How to Lift Weights SAFELY!

MannyMaster Posts: 515 Joined: 2006/02/01	2006/06/22, 02:44 PM 1. WARM UP BEFORE YOU LIFT Take 5 to 10 minutes doing some light aerobic exercise before you workout. By doing this your muscles will become warmed up. Warming up you muscles makes them more limber and less susceptible to injury. 2. DO A WARM-UP SET FOR EACH EXERCISE Start by performing 8 to 10 (light weight) repetitions of each exercise before you do each exercise. 3. LIFT THE WEIGHT SLOWLY Don't go balistic when you lift the weight. A good rule of thumb is to take 2 seconds to lift the weight and 2 seconds to lower it. 4. DON'T HOLD YOUR BREATH Holding your breath is bad for your blood pressure. It will make your blood pressure rise high. 5. USE PROPER FORM Be careful when performing exercises. Don't swing the weight around. Use controlled movements. 6. COOL DOWN After working out take 5 to 10 minutes to cool down with some light aerobic exercise. This gives your body a chance to come back down to normal. Your blood pressure comes back down, and your breathing slows down. 7. GIVE YOURSELF TIME TO REST After working out a muscle group, take at least 24 to 48 hours to recuperate. Working out more than this, will cause over-training so that you won't grow. -------------- "One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/06/22, 04:12 PM Nice concise post there. Anyone would do good following those simple rules. -------------- Maximus from Gladiator....Strength and Honor!
ixiaznretard Posts: 146 Joined: 2006/07/28	2006/07/29, 07:45 PM my coach said that if that like holding ur breathe while u goign down on front squats/back squats will do ur stomach good so it wont hurt? lol