5 things to avoid when lifting weights that can be harmful

When lifting weights, people need to avoid the following:

Skip the startup step

Lifting weights that are too heavy can lead to poor posture and injury.

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Skipping the warm-up before lifting weights is a common mistake that can lead to injury. Warming up increases blood flow to the muscles, improves flexibility, and prepares the body for high-intensity exercise. An effective warm-up includes stretching, warming up the joints, light walking, and exercises such as push-ups and pull-ups, according to the US health website Verywellfit .

Don't snack before exercise.

Eating a light meal before a workout is important to optimize performance and muscle growth. Exercising when hungry or weak due to low blood sugar can cause fatigue, an inability to train at high intensity, and poor muscle recovery. Therefore, weightlifters should eat a light meal before a workout. The meal should include both carbohydrates and protein.

Do not consider the order of exercises

The order in which you perform exercises can have a significant impact on the effectiveness of your workout. Weightlifters should prioritize squats, deadlifts, and chest presses at the beginning of their workouts. These are power exercises, so they should be done first, when your body is fresh.

Then, the practitioner should move on to additional exercises to comprehensively develop both the main and secondary muscle groups. Inappropriate exercise arrangement can reduce training performance and increase the risk of injury.

Do not increase weight over time

To increase strength and muscle mass, you need to gradually increase the volume of your workouts. If you only work out at a steady intensity without gradually increasing it, your muscles will not be stimulated enough to grow. There are a number of ways to increase the volume of your workouts, from increasing the weight you lift to increasing the number of sets or reps you lift per set.

Lifting weights too heavy

On the contrary, if you exercise with weights that are too heavy, it is easy for the practitioner to lose control of his posture, leading to reduced exercise effectiveness and increased risk of injury. If you focus too much on lifting heavy weights and ignore the factor of correct exercise technique, not only will it be difficult for muscles to develop, but it will also be easy to get seriously injured, according to Verywellfit.

Source: https://thanhnien.vn/5-dieu-can-tranh-khi-nang-ta-vi-co-the-gay-hai-185250329205621206.htm