There is a lot of emphasis on how much weight people can lift; It often forgets that there are other variables that you should focus on if you want to build strength and muscles and keep on weighing in your larger years.
I have been teaching weightlifting for a long time and, in my opinion, beginners should not be set how much they can lift in the beginning.
Yes, lifting heavily weight will challenge your body and stimulate the muscles and to build muscles enough; It is a fundamental part of the hypertrophy (muscle-making) process, known as progressive overload.
However, it will come with time and stability. Meanwhile, beginner, less pay attention to how much you are raising more on both these things, and changing your profit.
2 What are weightlifting principles?
Have you ever seen someone in gym relying too much on speed during lift? During the biceps curl, think about swinging the weight or not to the whole depth.
One of the most common people I see? Super speedy push-ups, and the person in question barely bends or straightens his arms because they remove the representative.
You can achieve the lift in this way or hit your desired representative count, but this is not a true show of strength – if you asked the person to slow down the biceps curl or reduce the squat, can they lift the same weight?
Very often, we see numbers in the gym as a sign of success-a number of number or number of plates that you can rack on your barbell during a weight-in, and what they weight they do.
The same exercise can feel more challenging than the range of speed and control not only by adding excess weight, but also two things.
If you want to improve your technique, reduce the risk of injury and try to increase the control of stability, balance, coordination, power and lean muscles while lifting weight, weight and control of your limit.
1. Control
True control does not mean that you can lift and reduce weight without breaking yourself; This means that the total control over every aspect of the lift in the question.
Isotonic exercise – This means that exercises that are dynamic and transfer your joints and muscles through a range of motion – in the eccentric, concentrated and isometric stages.
For example, take a bench press. As you reduce the bar towards your chest, this is the unique phase of movement when muscles are long under stress; A thick phase occurs when you push the weight away from your body and expand the elbow. The top and bottom stagnation of the bench press is isometric-a non-moving muscle contraction.
One of the best ways to create muscle manufacture and stability is to focus on eccentric loading – slowing and controlling the eccentric phase of an exercise.
To reduce in a squat for 4 or 5 seconds or to reduce the bar of the floor during your chest during a deadlift for a few seconds or during a bench press.
But this is the place where you want to be, to have complete control over each stage of a movement. This may mean lifting light weight in the beginning, but it would be better to lift you over time.
This means to slow down slightly and feel the whole movement without running through your representative using the connection of your mind-minded.
Under stress, more learning about time (Tut), a tempo technique that helps the muscles contract for a long time, works hard to improve control.
2. range of motion
The range of motion refers to your ability to move your organs around your relevant joints, such as rolling your shoulders or opening your hips.
The poor or limited range of speed will not only affect your exercise performance, but will also affect your ability to do daily activities, and can increase the possibility of injury development.
Mobility practice can help improve the range of speed, and it is important to practice an entire range of motion while lifting weight, as you can exert the working muscles properly and shorten.
Your ability to move well with a better way and the entire range, your technique is as much better when exercising and the more you can build strength, stability, balance and lean muscles.
Think about reducing your weight during a bench press and expand the elbow on top of the press completely – muscles work more difficult, for a long time and you will maximize muscle expansion, flexion and contractions. Better contraction means more benefit.
For this reason, I actively avoid gym machines with customers until exercise such as specific purposes and leg extensions or hamstring curls. The free weight gives you a whole too much range, which helps you to work more efficiently, including stabilizers responsible for supporting movement.
This means better stability, balance and coordination, and more and more muscle recruitment.
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