Weight Lifting Tips For Beginners 3
When lifting weights you need to have the proper lifting form. Each weight lifting exercise will have different specific body form that you need to stick with in order to do it right. Having the proper form means holding your body in the position that is meant for that exercise. Not having the proper form can mean that you are actually using muscles that aren’t meant for that specific exercise, and not to mention that it can cause muscle imbalances too. The worst thing about not having the proper form is that it can cause serious injury to your muscles, bones, joints, ligaments, and tendons. Before engaging in any weight lifting, be sure to research the proper from in order to spare yourself any unwanted pain or injury.
The speed or tempo at which you exercise and lift weight at is very important to the overall results that you wish to achieve. This is because your muscles will be under different kinds of stress during different stages of the workout, and each of these stages is important to training your muscles effectively. What is meant by the stages of the exercise is that every movement has a counter-movement; when you do a curl for your biceps the first step is to lift up, then hold, the lower it back down, rest for a bit, and repeat.
The trick is to take your time and not do your exercises too fast, as doing them faster can actually make it a little easier which will reduce results. Not only that, but doing them too fast can lead to improper weight lifting from, and that can lead to some serious long term injuries. When you do you lifting, as in a curl for example, try to make the upward lifting part last about two seconds, then hold at the top for one second, spend about two seconds lowering it, and then rest at the bottom starting position for one second.
That means that each rep you do should take about six seconds. It’s important to keep this consistent because lowering the dumbbell and lifting it is part of one exercise, but it targets slightly different areas of the muscles and works them in different ways; the stress from lowering is different from the stress of raising it, and each of them is important for sound muscle development.
Always Rest between Sets
It is really important to let your muscles rest between sets of repetitions when weight lifting, because without rest you risk injuring yourself very quickly, not to mention getting fatigued and burning out before the workout has really begun. If you are doing more repetitions with a lower amount of weight, say 15 reps, then your rest time is going to be somewhere between 30-45 seconds.
This is opposed to doing something like 5 reps on a really high weight level, in which case you will need something like 1-4 minutes of rest in between sets. The more weight you lift at once, the more rest you are going to need in between sets. This rest is important because your muscles build up chemicals as you work out and as they get tired, the problem being that the body can’t release the chemicals fast enough while you work out, and this will result in that infamous burning sensation.
Feeling the burn is great, and it does let you know that you are working hard, but too much of it for a long period of time will cause you to fatigue, and will cause extreme muscle soreness. Therefore, taking some time to rest in between sets is a solid way to get rid of that burning sensation so you can do more sets afterwards.