Don't make these mistakes when lifting weights!

Of course, you know how important strength training is. This is necessary to stay healthy and strong. Lifting weights increases your body's muscles, which will undoubtedly help speed up your metabolism and keep you in shape. In addition, there are many other benefits of regular strength training, such as reducing the symptoms of arthritis, diabetes, and osteoporosis, as well as less likelihood of obesity, back pain, and depression.So of course you're lifting weights, or at least you want to get started! But here's what's important to remember: you need to do it right. Proper strength training techniques are important if you really want to see all the benefits. For example, 10 slow controlled bicep bends are more effective than 50 when the arms swing back and forth. Let's take a look at the most common weight lifting mistakes that trainers find everywhere, and find out what simple fixes you can make to strength training that will help you see results and avoid pain.

Lowered head during push-ups

What is the problem? When doing push-ups, the back bends and / or the head goes down. This position of the head puts pressure on the cervical spine and makes you think that you are falling lower than you really are.

What's the solution? Whether you're doing push-ups on your knees or toes, keep your abs, buttocks, and thighs very tight and look at the floor in front of your fingertips. You'll be surprised how many more push-ups you can do.

Weak core muscles

What is the problem? A weak body during lunges gives an extra load on the knees. He also presses on the lower back during squats. A weak body during pull-ups will not allow you to pull up... so you need to avoid this! Most injuries in the gym are associated with a weak body. When your body doesn't get stronger, the weight pressure goes to your knees, hips, or shoulders, depending on what you're doing. This leads to injuries and also prevents you from seeing the desired results.

What's the solution? In every exercise (from lunges and squats to bench presses and push-ups), it is vital to keep the core muscles in tension. Imagine that you just put on skinny jeans and you had to pull in your stomach to zip it up. That's the kind of tension you need to keep.

Wrong lunges

What is the problem? During lunges, the legs are too close together, the knee goes beyond the upper part of the foot, or the back leg remains straight, rather than bending at the knee. This puts pressure on the kneecap and leads to injuries. It also doesn't engage the entire range of motion, and so your glutes don't engage. What's the solution? The right lunges are crucial! When lowering into a lunge, the front knee should be directly above the front ankle and not extend beyond the toes. When you go down, the back knee should bend and approach the ground. When you return to the starting position, transfer most of your weight to your front heel.

Incorrect position of the spine

What is the problem? Lean or lean on your toes during squats and lunges. This puts pressure on the knees and spine and prevents the buttocks from activating.

What's the solution? When performing squats or lunges, keep your eyes straight in front of you, your abs tense, your shoulders above your hips, and your weight on your heels.

Clenched shoulders

What is the problem? When doing any overhead or upper-body press - even push-ups-the shoulders rise and contract toward the neck. This creates tightness and pinching of the nerves in the neck and shoulders, which can lead to headaches, muscle tension and poor posture. In addition, you lose crucial strength in the upper back and broadest muscles. Just where you want to gain muscle.

What's the solution? During any strength training, keep your shoulder blades lowered and pulled back. Imagine that you have lowered your shoulder blades to your back pockets.

Result

Remember that the best thing you can do to ensure that you are in good shape and have great results is to get some help. Hiring a coach for several classes is the best amount you will spend throughout the year. If that's not possible for you, searching for group strength training sessions at the gym or online is another great way to get tips on the right technique and tips for success. If you're going to take the time to do strength training, don't waste a second.