Weight lifting is a widely known sport around the globe. It is a common strength training exercise for building the size and strength of skeletal muscles. Weight lifting uses the force of gravity from dumbbells and weighted bars to oppose the force generated by the skeletal muscle. Weight lifting is used in several other sports like the javelin, discus, shot-put, hammer throw, etc to develop muscle strength and tenacity.
Poids musculation dates back in history. It can be used as a form of exercise or in a competition. In competition, the weight lifted by women is different from those lifted by men. Weights range from 50kg to 105kg.
While weight lifting is an entertaining sport, it can lead to severe injuries if the right precautions are not taken. In this article, we will be reviewing some of those safety precautions.
Safety precautions for weight lifting
Injuries are not fun things. They could be very debilitating to the health of an individual hence precautions need to be taken. Some of those precautions are,
1. Always warm-up and cool off properly
Before beginning any exercises, it is always important to warm up. This tends to wake up your muscles and get them ready for exercise. Simple exercises like running, fast walking, jogging, butt kicks, etc are good warm-up exercises. Lifting weights without exercises can lead to cramps and injuries during workouts.
2. Make sure to take safety measures at all time
When weight lifting, safety measures are very important to minimize the risk of having injuries. Safety measures range from making use of the safety clips to having a spotter. When using free weights, it is advisable to use a spotter. It limits injuries during free weight sessions by correcting your form before injuries occur.
3. Listen to your body while exercising
Your body is a good timer during any form of exercise. Always listen to it. When you feel tired, it is best to give your body a breather and relax your muscles. Overworking your body to the point of pain is not dangerous. It can lead to severe damages. Exercise is not meant to be accompanied by severe pain.
4. Take note of your breathing
Breathing is a vital part of weight lifting. Weight lifting requires a certain breathing technique. When lifting the weight, you exhale and inhale when lowering the weight and relaxing the muscles. Some people unconsciously hold their breath while lifting weights. This could result in dizziness, lightheadedness, and fainting while exercising.
5. Avoid twisting or bending your back
Back injuries are very common in weight lifting. It is caused by lifting weights twisting in a weird way or with your back. Twisting the back puts unnecessary pressure on the lower back. Some exercises require you to twist your back but weight lifting is not one of them.
Injuries during weight lifting can be avoided if we take safety precautions seriously and pay attention to our bodies while exercising. Although exercising requires a lot of discipline, there is no need to be hard on yourself. It is better to make progress one step at a time than to get injured while trying to do it all at once.