Weight Lifting Techniques &
Guidelines
Before you begin your weight lifting program, start with a 5 to 7 minute
warm up. The warm up should consist of a cardiovascular exercise that incorporates
all of your major muscle groups. For example, walking is an effective method
for warming up.
Caution: If any weight lifting exercises cause pain or popping
of joints, please do not perform and immediately consult your physician.
If not, follow these simple strength training guidelines:
1. Breathing should be maintained at a natural level throughout
each repetition.
2. All of your exercises should be moderately challenging and taken
to fatigue.
3. Therefore, while you decrease the number of repetitions, you
should increase the weight of your exercises.
4. Each exercise repetition should take a total of 6 seconds. The exercise
should take a count of 3 seconds up and 3 down.
If you are confused by any terms or concepts, please refer to our
glossary
or e-mail us your
questions.
Weight Lifting Postural Recommendations
Exercising in proper postural alignment will increase your workout's
effectiveness and substantially decrease your likelihood of injury.
Therefore, correct posture should be maintained at all times during
your exercise program. Follow the simple guidelines below to improve
your posture.
Postural Guidelines
1. Make sure your head is parallel to the ground and centered over your
shoulders.
2. Bring your chest up.
3. As you bring your chest up, your shoulders must relax and not go up.
Therefore, relax your shoulders down and back.
4. Tighten your abs by pulling your belly button to your spine.
5. Align your knees with your second and third toes.
6. Make sure your knees are not locked. There must always be a slight bend
in them.
7. Stand with your feet spaced comfortably apart (usually hip width).
8. Stand with your body weight placed at the mid points of your feet.
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