Weight training is essential for building muscles, however, at the same time, weight training poses danger of muscle injury. There is a thin line between the muscle building and muscle injury while performing weight training of muscles.
The correct technique of weight training can always keep you miles away from hurting your muscles. Read further to explore the ten common reasons of muscle injury to avoid the mistakes.
Faulty Weight Training – Common reason for muscle injury is the application of wrong weight training technique. Wrong or not so correct technique rips or pulls the muscle or even worse, tears the connective tissues of muscles. Weights should be held firmly and guided effectively to perform the reps for the benefit of the muscles and not to hurt them.
Far more Weight – When the weight is more than your muscles can endure, they tear up or either you twist your muscles in a wrong way, thereby hurting the body muscles. Always ensure that the weight you are lifting are putting gentle pressure on the muscles and causing endurable tension.
Right Spotter – When you are lifting the weight to your maximum effort or working out to your maximum, the presence of the spotter to assist you at the right time is necessary to avoid the extra strain on your body.
Forced Reps – Forced reps have to be performed correctly to build muscles. In the absence of spotter and wrong technique of forced reps, you can end up hurting your muscles badly.
No rest – Continuous muscle training and not providing ample rest to body can lead to muscle fatigue. This puts strain on the metabolism and depletes the level of glycogen and ATP. It is advisable to do 4 sessions in a week of an hour each.
Lack of Stretching – Stretching relaxes the muscles after strenuous workout. It also reduces the chances of an injury. Also, stretching between weight sets increases the blood circulation in muscles thus building them effectively.
Insufficient Warm-Up – Warm up is done before workout to increase the blood flow to the muscles. Right warm up increases the flexibility of muscles and reduces the stiffness.