5 Weight Training Precautions
By Anya Rodgers
Warm Up Before Lifting Weights
Proper warm ups include jogging, calisthenics (exercising by gymnastics) and stretching (Stretching especially is also a good cool down after weight-lifting). When you start the actual weight lifting, make sure to start slowly with lighter weights, then progress onto using heavier ones.
Keep Back Straight While Lifting
When weight-lifting, keep your spine in a straight neutral position. When picking up or putting down weights, leave the bending to your legs and let them carry the weight, not your back
Use a Spotter
Spotters help people, most often when bench pressing, by assisting them in case something were to go wrong and they were trapped under a barbell that you cannot lift for whatever reason. Aside from keeping you safe, spotters can also help motivate and push you, give you confidence, and can increase your workload by using methods following the placebo effect.
User Proper Technique
Good technique helps you avoid injury, and help you get better results. Sports/Athletics coaches or other physical instructors can help you make sure you are performing and exercise correctly. Advice from people who have never learned good technique themselves (friends, other weight-lifters, parents) may not know what the safest way to weight-lift is. If you can't keep a good form while weight-lifting, decrease the amount of weights you are lifting.
BREATH!!!!
Do NOT hold your breath while exercising! As tempting as it may be, this can increase your blood pressure and put you in serious danger. The proper way to breath while lifting is to exhale while lifting the weight and inhale as you lift the weight and breathe in as you lower the weight.