Proper exercise where care is taken to avoid the frequent injuries and muscle pain should be one of the main goals of each athlete and active practitioners in their attempts to improve their physical fitness.
Frequent muscle aches and injuries of the muscles of the lower back. And frequent pain in the knee, shoulder, shin, wrists, elbows and ankles reduce the effectiveness of training and are often the main reason for making long breaks from exercise.
Irregular exercise (those improperly performing exercises), poor posture during physical activity, inadequate equipment in the gym. Improper use of certain machines for exercise and use of the overweight are among the reasons for the frequent violations. And muscle pain during exercise in a part of the active practitioners. In continuation of this article will be given some extra simple ways and tips to avoid part of the previously mentioned injuries that are common in most of the gymnasiums.
1. Whenever you’re able to exercise with a friend or a friend
Whenever you lift more weight especially bench-press exercise. As well as exercise squats, need to practice with a partner, friend or ask one of the instructors and staff in the gym to help you properly and safely do these exercises. The purpose here on your friend or instructor in the gym to correct you properly perform each repetition. To help raise and recover the weight. And to help make another 2-3 additional reps (these additional 2-3 reps will contribute to continued progress in your training).
2. Focus on your training and avoid using your cell phone while exercising
Constant walking through the gym and talking on mobile messaging and making selfie during the execution of specific exercises will reduce your concentration for proper execution of exercises. May contribute to some injuries and unpleasant contact (collision) with the other trainees focused its exercise.
3. Proper and regular heating
Irregular and improper heating is the most common cause of adverse injuries during weight training. The purpose of heating is to increase blood flow to the muscles and prepare the body for intense weight training. The regular warm-up also improves flexibility and reduces muscle tension. This reduces the possibility of pain in the shoulder, knee, back and wrist during weight training.
4. Stay focused even when doing cardio
For much of the active practitioners, this advice will sound strange. But cardio workout can also cause some unwanted damage especially if the exercisers who use the treadmill are not focused or talking on a mobile. Always look at the members of the gentler sex or do chat with other practitioners. This can lead to loss of balance and fall off the treadmill and the occurrence of certain injuries.
5. Always pay attention to the other trainees
Some complex exercises require more space for their proper and safe performance. So when you notice that some of the other trainees perform such complex exercises give them more space to properly make these exercises and not seizing the space around the mirrors in the gym if just look up without performing an exercise.
6. Leave your ego out of the gym and do exercises that suit, which affect muscle group for which they are intended and that you know to properly perform and use a weight that you can lift
This point is especially important if in the past you had an injury and the frequent practice of exercises that cause an unpleasant sensation and pain in that part of the body and the use of excessive weight can lead to serious injuries and a long break from exercise. Here it is necessary to do exercises that do not cause uncomfortable feeling and muscle pain, exercises correctly perform and that will help to strengthen weak muscle groups in your body.