For every exercise that you do, do not sacrifice quality for quantity. You will achieve superior training results in a shorter amount of time if you execute each exercise with your mind as well as your muscles.
1. Always warm up for five to ten minutes before you begin your workout.
2. Use full range of motion.
3. Move slowly and with control. You can count up to two seconds on the lift, and four seconds on the lowering phase.
4. Avoid using rapid movements that move weights using momentum or your entire body weight.
5. Remember to breathe. As a general rule, exhale on the exertion or effort phase of each movement.
6. Maintain neutral spinal alignment. Good posture is critical and key to avoiding injury.
7. Maintain neutral neck and wrist joint positions when applicable.
8. Relax muscles that you do not need to use. For example, relax your jaw, neck, and shoulders, and release unnecessary tension.
9. Be conservative. Err on the side of choosing lighter weights rather than heavier until you feel confident to challenge yourself with more.
10. If you are feeling tired, or having a low energy day, take it easy. Listen to your body and adjust accordingly.
11. Make sure your equipment is properly adjusted and secured.
12. Train with a spotter for any exercises that you feel may need extra assistance, such as a barbell bench press, squat, or lunge.
13. Take time to stretch.
By following these guidelines, you will be getting the maximum benefit from you workouts, whilst minimising the risk of injury.
James Culvers enjoys writing about exercise and health topics. You can read his unrelated work at his new cake mixer and glad trash bags websites.
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