We need to understand the correct technique for lifting weights in order to move heavy objects safely. Lifting weights properly means practicing with the right posture and movement, doing maximum reps, moving slowly and in a controlled manner to stay safe. With weight training, you can strengthen your core and other muscles in a short amount of time using good technique.
Step
Part 1 of 3: Practice Using the Correct Technique
Step 1. Do a warm-up exercise before training with weights
In order to be ready to lift heavy weights, you must prepare your physical condition by increasing the intake of oxygen into the bloodstream and flexing muscles throughout the body. Warm-up exercises are needed to build muscle and prevent injury.
Start practicing by doing several sets of push ups and sit ups 10 times each. If you are used to it, gradually increase the number of movements to 50 times. Take a break before doing the next set
Step 2. Do dynamic stretches before training
You need to do dynamic stretches while moving, not static stretches that are done standing still. Studies show that dynamic stretching can increase the muscle strength needed during exercise and reduce the risk of injury, whereas static stretching before training weakens muscles. An example of dynamic stretching is a twisting motion of the arm. Rotating your arms up and down with as wide a range of motion as possible will stretch the deltoid muscles in your shoulder. This movement is very useful if done before practicing shoulder muscle strengthening (shoulder press).
Step 3. Choose the right weight
Make sure you are still able to lift the heaviest weight until the last movement for the desired number of repetitions. Prioritize achieving targeted reps, instead of sacrificing more than 3 moves just to show off your ability to lift heavier weights. This is the so-called ego-beating culture in the gym. Recognize that the ability to limit yourself to lifting too heavy a weight is a skill in itself. You'll progress faster if you train with the appropriate weights and perform targeted reps as this shows how far the muscles are adapting.
- Adjust the weight of the load to your ability and practice with the correct posture/movement. If you're still able to do more of the movement than targeted, use heavier weights. Try to find the ideal combination of weight and number of reps. Increase the weight of the load gradually according to ability.
- Don't train with weights that are so heavy that you won't be able to reach your reps. This method makes you seem stupid and like you want to show off your abilities in front of other people. Avoid weights that are too heavy so you can practice alone/unaccompanied to completion. If you need someone else to help you with the weight for a few moves, you're choosing a weight that's too heavy. Use the weight as much as you can until you are strong enough to hold it without the help of others. One of the causes of injuries that often occur in the gym is using weights beyond your ability. This sprains the muscles, even damaging the joints/cartilage layers which take longer to build/strengthen/adjust than muscles. Watch training videos online so you can do weight training safely.
Step 4. Decide how many reps you want to do and work your way up to it
Different targets require different number of moves.
- To strengthen the muscles, do the movement 4-6 times.
- For muscle hypertrophy (enlargement), perform the movement 8-12 times.
- To increase muscle endurance, perform the movement 15-20 times.
- The number of different repetitions can change the energy system in the body that will be channeled to the muscles. Low reps using the adenosine triphosphate/phosphocreatine system.
- Do One Rep Max by doing one movement using maximum weight. Although it is quite challenging and can be an interesting spectacle, this method should only be done as a means of measuring ability. In the world of bodybuilding, the term percentage of 1RM (One Rep Maximum) is known. For example, you can lift 100 kg as the maximum weight for 1 lift while practicing the bench press, but you only use 75 kg and do 8-12 movements. This means you are training weights of 75% of 1 RM.
Step 5. Complete the movement before locking the joint used
The correct technique of lifting weights differs slightly from the technique used when practicing the bench press to perform dead lifts, but there are some similarities. Every time you lift a weight, you should straighten and complete the movement before locking the joint. When practicing the bench press, start lifting weights in front of your chest and straighten your arms before locking your elbows.
Don't always lock the joints. The first reason, locking joints is the main cause of damage to the joints used, especially when using heavy weights because of the transfer of load from muscles to joints. For example, when practicing the leg press, the weight used is the heaviest weight. If you straighten your leg and lock your knee, all the weight will be transferred from the leg muscles to the knee joint. Imagine how dangerous this is. The second reason, when the joints are locked, the muscle strength will move to the joints so that the muscles can rest and the intensity of the exercise becomes lighter. If the joints are not locked, the movements performed when working the muscles will provide greater benefits. For example, when working your biceps, don't lower your arms until they are straight. Allow your elbows to slightly bend and then lift them up again so the biceps don't have time to rest before the next movement
Step 6. Set the tempo of the move
Decide how many repetitions of the movement you want to do. Different goals require different moving tempos. To strengthen muscles, the concentric phase (muscle contraction) should be done with explosive movements and done in 1 second, while the eccentric phase (muscle lengthening) should be done with slow movements of about 3 seconds. To enlarge a muscle, it takes 3 concentric seconds and 3 eccentric seconds. The longer the muscle is contracted, the more muscle fibers break. This is what is needed so that the muscles can grow. To increase muscle endurance, perform the movement faster, about 1 second concentric and 1 second eccentric.
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Know the meaning of concentric and eccentric, which are 2 phases in weight training when muscles contract/shorten, then lengthen. For example, when you build your biceps, the concentric phase occurs when you lift weights, causing your biceps to shorten. When pulling the string to form the triceps, the concentric phase occurs when you pull the string down and the triceps shortens.
- Muscle strengthening: 1 second of explosive contraction – 3 second of eccentricity.
- Muscle building: 3 seconds concentric – 3 seconds eccentric.
- Muscular endurance: 1 second concentric – 1 second eccentric.
- Do not rest during exercise to maintain muscle strength and do not lock the joints used.
Step 7. Breathe with the correct technique
When you exercise, your muscles need the same volume of oxygen as when you're running. When training with weights, exhale during the concentric phase, inhale during the eccentric phase. When doing the bench press, exhale as you lift the weight, inhale when you lower the weight. When practicing using dumbbells, lift the weight while exhaling, lower the weight while inhaling. Breathing with the correct technique is very important when lifting heavy weights and weight training while standing (because the leg muscles need a lot of oxygen). For example, breathing with the correct technique while doing dead lifts and squats will prevent dizziness, shortness of breath, nausea, or fainting.
Step 8. Rest before doing the next set or move
The duration of time to rest is determined by the purpose of the exercise:
- Muscle strengthening: 2-4 minutes/set
- Muscle hypertrophy: 1-2 min/set
- Muscular endurance: 30-60 seconds/set
- If you train using the same muscles, rest for at least 3 minutes. If using a different muscle, 2 minutes is enough. You may need to rest longer after performing certain movements, such as squats and dead lifts, to restore your central nervous system. If you feel dizzy/short of breath/nausea after doing this exercise, rest for at least 2 minutes.
Step 9. Have someone accompany you when doing a dangerous exercise
If you don't have a friend who can help, for example when you're doing the bench press, you may have a hard time lifting the dumbbells and placing them on the rack. This is very dangerous and embarrassing. Don't do weight training alone so someone can help if you're having trouble. If you're alone in the exercise room, don't use heavy weights or perform safe movements without exerting yourself so that you can still get the weight back on the rack without the help of someone else.
Step 10. Do static stretches to cool off after a workout
There are various movements or exercises to recover the body after exercise. Doing static stretching and letting your body finish the exercise slowly can help reduce muscle soreness the day after training and prevent injury or sprains.
Part 2 of 3: Working the Core Muscle Group
Step 1. Exercise the pectoral muscles
The pectoral muscles are the muscles that extend from the upper shoulder to the chest. This muscle can be trained lying on your back using dumbbells or hanging weights or doing push ups on an uphill surface.
- Do the bench press which is very useful. Lie on your back on a bench to do weight training. Hold the dumbbell bar with your hands shoulder-width apart. Place your feet on the floor then take the dumbbells from the rack (with the help of a friend) and place them in front of your chest while activating the muscles. Lower the dumbbells slowly until they touch your chest and then lift them up in a fast motion. Lower again and then lift while straightening your elbows.
- If you want to work with weights using dumbbells, use the bench press technique, but this exercise is done while holding dumbbells, one dumbbell in one hand.
- Use the same technique to do chest curls. This movement is done while straightening the arms and then stretching them to the side like a bird flapping its wings.
Step 2. Work your back muscles
Practicing with dumbbells is a great way to strengthen your back because it helps build muscle, increase physical strength, and maintain proper posture. Trained shoulder and back muscles play an important role when training weights.
- Do dead lifts. This move is quite challenging and should be done with the help of a friend or trainer. This exercise is quite dangerous if you do not understand the possible consequences. Dead lifts are done by lifting dumbbells off the floor while exerting as much force as possible until you can stand up straight. The dumbbells can be raised at chin level or above the head.
- Use dumbbells. While kneeling on a bench, hold a dumbbell with your right hand and bring it close to your chest. Repeat this movement as many times as you can. Lower the dumbbells to the floor and then practice using your left hand.
Step 3. Practice to enlarge your biceps
If you want to enter a shooting competition, practice using weights to enlarge and strengthen your biceps.
You can stand or sit while working your biceps. To enlarge the biceps, choose dumbbells that are quite heavy. Work the biceps one at a time by bringing the dumbbells close to your chest to contract the muscles
Step 4. Do squats
Although often overlooked, you need to work your leg muscles using weights, such as dumbbells. Before doing squats, take dumbbells and place them across your upper back just above your shoulders. When you're ready, do squats while straightening your back and then stand up straight again.
Part 3 of 3: Making a Training Schedule
Step 1. Do weight training with a variety of movements
You haven't trained properly with weights if you've only been bench presses for 1 week. Make a workout schedule for 1 week and arrange the movement sequences as best you can so that you can work different muscles each day of the week. Schedule a different muscle group each day and use the correct muscle-strengthening techniques. Make a practice schedule according to the following example:
- Monday: pectoral muscles
- Tuesday: leg muscles
- Wednesday: aerobics and running
- Thursday: chest and back muscles
- Friday: abdominal muscles
- Weekend: rest
Step 2. Increase the weight of the load little by little as you can
The burden will feel lighter if you practice regularly with the right technique. This happens because the muscles get stronger and experience formation. Bodybuilders use the term "plateau" for this condition as an indication that the weight needs to be increased and the exercise routine needs to be changed so that the muscles do not shrink back.
To determine the additional weight, make sure you continue to train to the best of your ability, but that the weight is still heavy enough that the last few moves feel more challenging. Find the most appropriate weight, which is when muscle strength is at the end of its ability, but not pushing yourself
Step 3. Perform high-intensity exercise by changing the duration of rest periods
To make your workout more varied by including aerobic exercise in your schedule, shorten the rest period before starting the next set. If you normally rest for 1 minute while working your arm muscles, reduce it to 15-30 seconds. Notice if the exercise feels more strenuous because of the change.
Try to be aware of every physical response that comes up and don't push yourself. If you go straight to the next set when you're tired, you're more likely to make mistakes and get injured. Practice carefully to the best of your ability
Step 4. Don't practice lifting weights every day
Many bodybuilders think that weight training 3 times a day is the fastest way to increase strength and build muscle. However, overtraining can lead to injuries that can prevent you from training properly for weeks, even months. Instead of training as often as possible, your muscles will build faster if you practice several times a week with the right technique.
Step 5. Warm up after cooling down so your muscles don't hurt
After practicing, get used to bathing or soaking in warm water. Many people take a steam bath (sauna) after a workout to keep the muscles warm and cool down naturally. Muscles won't hurt too much if you take good care of them after a workout.
Tips
- Wear a back brace so you can maintain proper posture when practicing lifting heavy weights with repetitive motions that put pressure on your spine, such as squats and dead lifts. Don't wear a back brace if you don't need it, for example when working your biceps, as this will sound weird. You should use weights according to your ability so you don't need to wear a back support because you are actually replacing the function of your back muscles and abdominal muscles that have not been able to support your body when lifting heavy weights.
- Know the importance of correct posture. In addition to reducing the risk of back injury, maintaining proper posture in your daily life helps you lift weights with the correct technique.
- Wear gloves so you can hold the object you want to lift properly.
- You have to work the muscles all over your body. Muscles are designed to work together, not only when it comes to performing tasks that require strength, but also to maintain posture. For example, if you work your chest muscles more than your back, your chest muscles will become stronger, but your back muscles will weaken and stretch. As a result, the upper body will lean forward, the neck is pointing forward, the shoulders are bent. Improve this posture by working the lower trapezius muscle more often than other muscles, for example by doing pull downs while holding dumbbells in front of your chest to work the latissimus. Lower the dumbbells without straightening your elbows to focus the exercise on your lower trapezius muscles.
- Be polite when you practice with other people and be polite to them. The gym is a dignified environment as you will interact with people who understand manners and are nice to one another. Don't let big muscular strong people use their hands just to punch each other.
- Don't judge other people on the training ground, especially beginners who aren't strong enough or are overweight. They want to practice because they want to change. The gym is a place to support each other, not to be negative about others. If you are harboring negative energy or anger, channel it by lifting weights.
- If someone is training in a self-defeating way or he's in a problem that puts him at risk of injury, get help ASAP! For example when he can't put the dumbbells back on the rack after practicing the bench press. Provide assistance as you would expect if you are having trouble yourself.
Warning
- Ask a professional trainer to check your physical condition before deciding if you want to start exercising. He or she will perform checks according to guidelines to monitor the participant's physical condition, for example by measuring blood pressure and heart rate in a resting condition, determining whether you need to be examined by a doctor to determine whether or not you can exercise, and determine a safe exercise intensity. This needs to be done so that you do not experience health problems that occur due to exercise, especially for the elderly.
- Bend forward from the waist without bending the knees before lifting weights can strain the lower back muscles and increase the risk of injury.
- Don't think about using steroids to do anything new in this article. This method is much more complicated and difficult than you think. Before considering this option, you should train as much as possible because natural testosterone levels may not return to their pre-steroidal levels. This means, you need to take more steroids. Instead, be patient, train diligently, adopt a healthy diet according to the advice of nutritionists for athletes, and get enough sleep at night.
- If you don't have a companion, don't practice using dumbbells that are too heavy to be returned to the rack. This suggestion has been conveyed above, but needs to be improved again. You'll sound stupid and pathetic if you can't get the dumbbells back on the rack after the bench press. In addition, you could be seriously injured if you are unable to move and free yourself from the dumbbells, especially if the dumbbells fall on your neck.
- Be careful taking any stimulants before exercising, such as coffee or energy-boosting supplements, especially for those with heart problems. Everyone has a different sensitivity to stimulants due to genetic differences in liver enzymes. Caffeine levels that are low for one person may be very high for another. Cardiovascular system that is overstimulated during exercise can cause permanent heart damage.
- Don't train if you're alone at the gym so someone can help if you have a health problem. Choose a fitness center that provides a heart rate stimulator (defibrillator) that works well to anticipate if you or someone has a heart problem while exercising.
- Learn how to provide help so that you are ready to help people with serious injuries or health problems at the gym. Knowing how to perform cardiopulmonary resuscitation and using a defibrillator allows you to save someone's life, rather than letting them die because you don't know how to help them.
