Technique in Weight Training

Accident - Technique in Weight Training

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Technique in weight training is very important for achieving the imaginable progress, but also for protecting the body of the sportsman. The first important thing is to learn correctly the basic movements.

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Accident

In this type of training there is a kind of superior set of exercises, which the sportsman needs to specialist from the beginning. This set includes exercises with free weights (dumbbells and barbells). While training with these, the movement is not imposed by any machine. When executed without the supervision of a fitness instructor, it is possible that these movements are done in a wrong way, a situation which increases the risk of accidents a lot.

One of the most frequent mistakes is an incorrect position of the spine. Some exercises (bench press, barbell curls) could involve exaggerated arching, while others (sit up bend , dead lift, squats, etc.) involve unjustified flexing (hunching).

These wrong positions can lead to unfavourable stress exerted over the spine, knees or shoulders. Besides, they can direct the effort to other groups of muscles than the ones intended. The consequent is that none of these are properly trained, because no exercises exact to the muscles are performed correctly. In such situations, the sportsman will only feel exhaustion in all his body and will not be able to direct and localize the effort in the zone which a singular practice should mobilize.

Another example of wrong technique is exaggerated swinging for exercises which do not need impetus. This happens most often while raising the weights laterally for working on the deltoid muscles, when the sportsman wrongly flexes the knees and uses the lumbar muscles, arching his back too much.

Other mistakes are made when catching the bars. In the case of pull up, for example, and of pushing from behind the neck (for the shoulders), a too narrow catch will place the scapular-humeral circulation into a non-physiological, stressing position. Exaggerated bending forward while squat will force the spine, while lowering the thighs below horizontal position will stress the menisci.

Rowing from bending position and stretching back must be done with the back in extension; otherwise the risk of slipped disc might appear. Not using a belt when lifting very heavy weights can decree slipped disc, but also inguinal hernia or rupture of abdominal muscles.

The technique of breathing must be understood correctly. Breathing in instead of breathing out, blocking the thorax or not can sway the sportsman a lot. Generally, the sportsman must breathe out while the most difficult part of the movement and must breathe in while controlled arrival back in position. Apnoea (blocking of the thorax) must be used only in the case of lifting heavy and very heavy weights; otherwise it is not justified. While production aerobic effort, it is vital to have a singular breathing rhythm, a pace which can vary agreeing to the cardiac frequency and lung ventilation.

All these examples withhold the idea that the nearnessy of the fitness instructor while training is legitimately necessary.

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