How to Lift Weights Safely
-
Use proper form. Stand with your feet hip-width apart, abdominal muscles tight, torso erect and head facing forward. Consult a book or a trainer to check your form.
-
Lift with slow, controlled movements.
-
Don't lift more than you can safely handle using proper form.
-
Start with a light set, then work up to heavier weights during your workout. Use enough weight that you're making an effort but not straining.
-
Breathe regularly and easily.
-
Warm up the muscles you'll use with five minutes of gentle aerobic exercises before you lift.
-
Cool down afterward with five minutes of slow aerobic exercises.
|