Let’s find out some methods of bodybuilding properly to avoid injury and maximize the effectiveness of the exercise in the article below.
1. Always warm-up before starting the exercise
If your warm-up exercise is just a few steps away, or a few twists and turns or hunches, then you won’t get enough of it. The right method of bodybuilding always starts with warm-up exercises. This is a very important step before doing the following exercises and is especially necessary when you perform heavy exercises.
Warm-up exercises help wake your joints and muscles to start working more smoothly, help activate blood vessels, weak muscles and gradually increase body temperature to help you prepare for heavy exercises. more after that without cases of joint pain or sudden muscle strain.
2. Note to adjust the body shape when exercising at home
When practicing at home and without an instructor, you may make mistakes in your posture and may be the cause of your injury. When your body starts from the wrong position, you will have to use other muscles that are not part of the exercise, which will create an imbalance in the joints. This can lead to angina attacks, which can eventually damage your body.
To fix this, adjust your posture by looking in the mirror to correct yourself and focus on listening to the instructions. This not only helps avoid injury but also helps to adjust your posture and height.
3. Practice breathing properly when lifting weights
Breathing during exercise needs to be rhythmic and exaggerated so you don’t get exhausted quickly. Learning how to breathe properly when weights is also a way to reduce existing pain.
And of course, improper breathing can also cause new attacks. When doing light exercises, breathe regularly to the rhythm, one inhale and one gentle exhalation through the nose. When moving through heavy exercises, try to take a deep breath and slowly breathe from your nose. If the exercise is intense and fast, breathe slowly through your mouth.
4. Avoid overtraining
Nothing too much is good. Exercising properly requires you to know how to combine reasonable exercises in the right amount of time. Your body is not a machine and of course there is a risk of being injured if forced to work excessively. Stress, muscle pain or joint pain are injuries that occur more easily when you exercise too much.
Make sure you have at least 1 rest day a week to recover your body after hard workouts. You also need to arrange alternating light exercises, or at least do stretching exercises at the end of the workout. Otherwise, the injuries will take longer to recover.
5. Select the appropriate exercise
Not all exercises are suitable for your body and fitness. If you have a “standard” body shape, you should not do the average heavy exercises immediately, but you need to practice the exercises for basic posture first.
Or if your body is not healthy then you can not do the exercises that require long time. Listen to your body first and ask your instructor to find the best exercises to avoid unwanted injuries.