AVOIDING INJURY
By Roger Quinn
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Injury in all sports including Bodybuilding can set you back months.
But the one good
thing is that they are avoidable using these simple steps.
1. WARM UP PROPERLY
Warming up before you begin to train is vital. Don't just go straight
into the gym and start
doing reps, get the body warmed up and the oxygen enriched blood circulating
through
the body. Don't use weights to warm up. Instead do
stretching and calisthenics for 10-15
minutes before lifting weights.
2. TRAIN PROPERLY - USE "GOOD FORM"
If you are just starting out in bodybuilding then I strongly suggest you
go into the gym and get
someone with experience to show you how to lift weights properly.
If you start out from day
one doing an exercise the wrong way it is very difficult to change
old habits as time goes on.
For this reason you must ensure you are doing exercises correct from
the very start.
Also take note of the sequence in which the exercises are performed.
Since blood is a great
builder and protector, it's a good idea to keep it in a specific area
for as long as possible. (e.g. after
exercising the chest, a good area to follow would be the shoulders,
not the legs.)
It is also a good idea to have someone there to help you when doing
heavy bench presses or
squats so that if you do run into difficulty, he/she will be there
to assist you.
3. DON'T OVER TRAIN YOUR MUSCLES
You've heard it before but it has to be said again! Never train a
body part two days in a row
or more than three times a week. If your body is week ( for example
if you've been off work all
week with the flu ) stay away from the gym. It can be annoying
to have to stay at home, but if your
body is telling you to do less or nothing, then you should listen
to it! When you ignore the message
and are one of these people who would get off a "death bed" if necessary
to do the workout, you are
more likely to get injured, you won't get the results you want and
it could end up setting you back
months.
4. CONCENTRATION
Even before you enter the gym plan in your head what you are going to do.
Don't spend your time in
the gym to socialize. Plan to be in and out of the gym in one
hour. While training focus on the muscles
you are working and focus your mind on muscle growth. Look in
the mirror as you train and watch the
muscles work.
5. GOOD NUTRITION
Nutrition is an important factor in avoiding injury and gaining muscle,
after all food is the fuel we use to
keep us going. We need the right combination to reach our optimum
level of performance. Eat plenty
of protein to help the muscles recover. Everyone's nutritional
requirements are different. Use a nutritional
diet that works well for you.
