Here are some of
important fundamentals of any weight training and overall exercise program that you need to remember when you are focused on developing a Body Perfect Fitness and Health program.Safety First- any weight training has some risk associated with it if you do not practice safe procedures. The following guidelines will help you stay safe and stay free from injury.
Warm up and Cool Down- it is very important to get muscles prepared for your work out by getting blood flowing and raising your body temperature which in turn helps your oxygen flow to all of your muscles. It gets you revved up for a great work out and also helps reduce injury.
Focus on Form and Proper Technique- I watch so many people in gym everyday that are not using correct form or technique that easily could lead to severe injury. Think Slow and Smooth. Only lift what you are comfortable with and never every sacrifice good technique for trying to muscle a weight that is too heavy for you. More weight doesn't mean more strength and success. If your form and technique is no good then you are wasting each rep and not getting true benefit from it. Keep away from momentum pushes from your body, or arching of back or jerking your head forward in a upward lifting movement. Remember Slow, Smooth and Realistic.
What you should DO-
Wear proper shoes that provide grip Keep your back straight and stomach tight Always ask for help in spotting for heavy lifts and communicate with spotter exactly how many reps and when you need help. Be aware in weight room and carry weights with care and properly
What you shouldn't DO-
If you feel pain at any time STOP!!!! Lift only what you feel comfortable with that you can handle with a smooth and non jerky motion with an minimum of 8-12 reps.
BREATH!!!!- Do not hold your breath.. Remember to breath out on concentric or muscle shortening phase and breath in on stretching or eccentric phase. Focus on squeezing muscle.
