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5 steps to safe bodybuilding
Bodybuilding takes hard work and the discipline
is enormous. Building your body will require you to
work around very heavy weights and irons. To guarantee
that these items do not have a detrimental effect on
your body's muscles, you must take a few safety precautions
or injury can set you back for months. Begin by
reading lots of material on the best bodybuilding practices.
Careful instruction in the appropriate lifting methods
will pay off in the long term. Do not forget some of
the most important and most overlooked methods of protection.
These are the warm up period and the cool down period
including stretches. Here are 5 essential techniques
from the gym to protect your body.
1) Always start with proper warm ups. The warm
up and cool down periods should last for at least 15
minutes. I like to start with a stationary bicycle or
elliptical to get the blood flowing. 10 minutes of this
exercise will make a huge difference in your performance.
5 minutes of stretching will follow to get the muscles
use to what will come along.
2) Start by going from low to high. What we
mean by this is start with lighter weights first. After
one set of this size, move up to the heavier weights.
This lets your muscles get the idea of heavier lifting
and prepares them for the increase of your body's strength.
3) Determine exactly what your limits are and how
far you can go. Only you can determine what the
limits of each muscle group will withstand during bodybuilding.
It is good to always challenge the limits of your muscles
but be careful not to strain them beyond their capacity.
Even expert bodybuilders can cause terrible damage to
their muscles by going beyond their limits in pursuit
of bigger muscles.
4) Bodybuilding training is not a competition every
time you set foot in the gym. It is a process for
gradually building muscle mass and toning your body
over time. You are not proving anything to yourself
by hurting your muscles. Take your time as you increase
the weights. When you feel you may be over exerting
yourself, back off of the weight amount and increase
the reps. Muscle definition and building muscle mass
is a result of calculated restraint. Aggressive risks
will only set you back from the goals you have designed.
5) Always have a spotter when training with free
weights. We can not over emphasize this point enough.
The spotter should be closely matched to your size so
each of you can assist in the other person's muscle
building workout. If you find yourself in a troublesome
position, the spotter can quickly jump in and help out.
You can then act as their spotter and this serves to
increase your motivation and accountability. Each partner
will not let the other off of their goals easily. No
one wants a visit to the hospital. Your spotter will
prevent this at all costs.
Bonus - an often overlooked method to stay safe
in the bodybuilding sport is the use of mirrors. Why
do most gyms have mirrors surrounding the weight areas?
The form and method of lifting weights is very important.
Lifting weights off center or lifting weights improperly
are a major contributor to pulled muscles and injury.
Start using lighter weights in the proper form with
mirrors and watch your bodybuilding efforts explode.
Author: Keith Crovatt
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