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Archive for the ‘Proper Lifting Techniques’ Category
Let’s talk about pull ups/chin ups and the proper lifting techniques when doing them. I haven’t discussed this before because, I do not like doing them. These are a very hard exercise but extremely worthwhile if you want to get stronger while working your back and arms. The more you do them, the stronger you will get and implementing the proper lifting techniques are imperative to avoid any injuries.
For beginners, get a chair and place it underneath the bar. Keep in mind the closer the chair is to the bar, the easier the exercise will be. Place one foot on the back of the chair and use the chair to assist you when doing your pull ups/chin ups. As you get stronger you can push the chair further forward of the bar, and you’ll be using it for less help.
You can also get big elastic bands that you drape over the bar. Place your knee at the bottom of the band for assistance with your exercise. There are different resistance levels with the bands as well for more or less assistance with the exercise.
When you have progressed to the next level without a chair or band, do your pull ups/chin ups with a smaller range of motion until you get stronger. The next progression would be “kipping” swinging your hips while lifting. Finally, do the full range of motion, with legs hanging straight down, and a greater range of motion. Of course, you can add weight for increased resistance and gain more strength.
Check out my website http://www.fitnessfromthepro.com for more in depth information on proper lifting techniques for pull ups and chin ups!
Lower body exercises are a great way to get toned legs and butt. However, you must have proper lifting techniques or you can damage your knees. For our purposes today, we’ll talk about squats and lunges. I cannot tell you how many people I see in the gym doing squats incorrectly. Then they come up to me later and tell me how sore their knees are. I just think to myself, have you seen your technique?
The best way to explain a proper squat is as follows:
- Stand with legs hip width apart, and toes facing forward.
- Shoulders are back and abs are tight.
- Place the bar on the “meaty” part of your back.
This next part of the exercise is VERY IMPORTANT!!
- Push your hips and butt back, THEN bend your knees and go down. So it’s BACK then down.
- Keep the chest lifted as your bending.
- Squeeze the butt cheeks together and push yourself back up to a standing position.
Some things to watch for are; watch that your knees DO NOT bend forward over your toes. When you are in that squat position, you should be able to see your toes passed your knees. If your knees are bending forward, that movement will irritate the knees. So either push the hips back farther, or open the legs a little wider. All the weight should be in your heels. Turn sideways in the mirror and watch your form.
When doing squats, proper lifting techniques and form are crucial to obtain the results you seek in the legs and butt!
Proper Lifting Techniques
I guess I’m just acting as your conscience, by reminding you to ALWAYS use proper lifting techniques. What are the reasons….to avoid injury and to get results! My website, www.fitnessfromthepro.com reviews proper form for chest, squats and flys. I’m going to review what I have seen lately in the gym and in class.
First of all, there are those who like to cross their legs on the bench, when working on the chest press. I ask why???? Then, I’ll tell you that crossing your legs puts too much stress on the low back. If you are compelled to lift the legs, go ahead and do so, but DO NOT CROSS them!
Another little observation I see, pertains to the overhead press. There are those of you, who push the weight overhead and lock your elbows! Push the weight overhead, get a full range of motion and stop just before locking the elbows. You’ll keep the stress on the muscles, while reducing the risk of injuring the elbow joints.
Finally, we’ll talk about the abs. A few things to be mindful of, when executing a crunch, keep the low back imprinted into the mat. In fact, to get more of the abdominal muscles active, as you lift your upper body off the mat (shoulders included), simultaneously do a pelvic tilt. Think of it like, bringing your ribs, to meet the pelvis. This motion will ensure the low back stays pushed into the mat. Oh and by the way, DON’T pull on your head or neck while lifting the upper body off the mat.
Once again, I find it compelling to remind you, that proper form, proper lifting techniques is imperative!!There are alot of newbies in the gym these days who, admirably, are diligent with their workouts. However, I see horrible form and I cringe. Do I mention to them, that they doing the lift improperly? Do I mention to them about their knees NOT going over their toes when they squat and lunge? This is a little bit of a dilemma for me. I tend to keep my mouth shut and mind my own business.
I do, and am very much a stickler in class, if I see bad form. I don’t want anyone to get injured from an exercise. Plus, I want members to get the results they seek. So if there is incorrect lifting techniques it will be a long time if at all you will see results and you are at risk for injuries! If you are unsure about proper lifting techniques, ask a trainer at the gym!
Proper Lifting Techniques
When it comes to lifting weights having proper lifting techniques is crucial!! If not for any other reason, than to eliminate any injuries. If you are brand new to lifting weights it would be advisable to stick to weight machines. Weight machines already have the predetermined range of motion tracking. Use the weight machines until you can get properly trained by a fitness professional.
Another reason to use proper lifting techniques is to meet your weight training goals! If you are doing an exercise improperly, you may not be targeting the correct muscles and/or will not see any gains or results in your program. If you are just starting out, perhaps lift with a friend, or someone knowledgeable about weight lifting will work for you. Be wary, however, because maybe your friend isn’t performing the exercise properly either.
On my website, Fitnessfromthepro.com, I have a specific article describing and illustrating Correct Form for squats, chest press and incline/decline flys you may find helpful.