Practice weightlifting considerations

Weightlifting is a relatively long history of sports, is now more popular fitness program. So what should we pay attention to when we do weightlifting exercise? What are the precautions to take when practicing weightlifting?

Choose the right dress code

In the weightlifting exercise, the sportswear worn should be moisture-absorbing and breathable, while not hindering the exercise action. Shoes are best to have good grip, so that the feet can keep full contact with the ground, while exercising to keep the body stable, you can wear the kind of special weightlifting shoes.

Warm up before weightlifting

To avoid straining ligaments in weightlifting and to make the motor center more active, the body can be in better shape. Before weightlifting, the body should be fully warmed up, fully stretch the muscles in the back of the thighs, inner thighs, calves, back, etc., move the shoulders, hips, knees, ankles and other joints, you can also jog for a few minutes to let the body slightly warmed up.

Pay attention to the use of correct posture

Standard movements when performing weightlifting exercises are the best protection against injury. Whether you are performing an overhead movement or placing the equipment on the floor, always keep your spine in the middle position and, at the same time, pay attention to using your leg muscles, not your back muscles.

Concentrate your attention

In the weightlifting exercise, make sure that attention can be concentrated and focus on the practice of weightlifting movements. Do not make the wrong movements repeatedly, there will be the possibility of damage to bones and joints.

Be progressive in your workout

Do not start with unrealistic exercise, choose the level of exercise according to the condition of the bones and body, and avoid jumping directly to a higher stage. At the beginning of the practice of weightlifting, is to start with lighter equipment, and then in the slow increase.

Find someone to exercise with

In the weightlifting exercise, it is best to find a partner together. Especially when it comes to heavy weight lifting exercises, it can help you exercise better.

Do finishing activities after lifting weights

After weightlifting exercise, to be to stretch the muscles, 48 hours after the exercise. Massage the target muscles and soft tissues. Do not press the ends of bones at joint articulations, soft tissues and so-called acupuncture points, you need to massage the muscles themselves, the principle is to squeeze and push along the direction of the muscles.

Teenagers practicing weightlifting need to pay attention to

Teenagers practicing weightlifting should also pay attention to the following points, so that teenagers can grow up healthier. 1. try not to do static exercises or weight-bearing exercises of long duration. 2, the amount of exercise to be appropriate, the weight lifted a little lighter, the total number of groups should be less, "overload" appropriate. 3. Exercises to strengthen the "injury prevention" and "anti-stiffness" measures. For this reason, we should pay attention to the correct technique of teaching, to do a full warm-up exercise, step by step, from light to heavy. To fully elongate the muscles, stretch out the joints, to do a good job of relaxation and finishing and mental adjustment activities. 4. To ensure adequate dietary nutrition, high protein foods, such as milk, eggs, fish, lean meat and enough vegetables and fruits. To eat less sugar and salt, but also pay attention to dinner not to eat too late, too full. "Bean sprouts" type of children and adolescents should pay attention to appropriate muscle training, while the "little fat pier" must be under the supervision of parents to carry out appropriate weight loss training, do not be too loving, unrestrained to meet all its dietary requirements.