It is very important that you maintain your form while doing the exercises. Most injuries occur because of the wrong shape, rather than heavy lifting. I've seen many people make very basic mistakes while doing very common exercises that they do almost every day. Make sure you don't make the same mistakes. You may have read how to avoid gym injuries if you are not reading this here.
Precautions for Beginners
Sit-ups – While doing sit-ups, I see people trying to bring their face close to their knees. Instead, you should try to bring your chest close to your knees and keep your head in line with your spine. The result of closing your head leads to a rounded back and all back problems. Your back should be completely straight.
In the image above, I showed you the deadlift posture because I couldn't find an image for situps, but this rounded and straight back concept is the same for all exercises.
Squats – Same goes for squats.
The girl on the right is doing it wrong and the girl on the left is doing it right. Try to stick out your glutes as you go. See, that's what the girl on the left is doing. This ensures that you are getting it right.
Standing calf lifts – This is a move that has been causing me some problems lately.
If you are watching, this movement leaves you standing on your toes just as you stand when wearing heels, and puts a lot of pressure on your ankles.
If you experience pain in your ankles during this movement, I would recommend doing this movement with half range of motion. So only go halfway up. That is, if you are supposed to do 20 full repetitions, do 40 half repetitions. same intensity, but without risk of injury.
Jumping exercises – Land on your toes instead of flat on your heels for any jumping exercise. Landing on your heels can cause problems in your heels, ankles, and back
Shoulder joints – Warming up the rotator cuff is a simple movement that you can do before starting any shoulder exercise. This warms up your inner shoulder muscles, reducing the risk of injury.
I provided a link above that showed several exercises. You can go for either of the first two as these are simple but effective. Instead of the rope he uses, you can use a 1kg dumbbell.
Hamstrings – These are the muscles that are easiest to tense up during exercise. Do some stretches for your hamstrings when doing exercises that involve your hams. In fact, I would recommend doing a full body stretch before and after your workout to prevent injury. It takes a total of 10 minutes but protects you.
Warm-up and hydration – After stretching, before your workout and before starting the actual routine, do a few warm-up exercises like jumping jacks or side hopping or rotator cuff movements. It will prepare your body for the workout. Read more about it here.
Also, keep yourself hydrated all the time. Drink almost half a liter of water half an hour before training and continue sipping small amounts after a while after training.
Dry muscles are the main causes of sudden cramps and fatigue that many people experience while exercising.
So ladies, these are just a few tips that, when incorporated, will reduce the risk of injury while exercising.
Stay strong 🙂
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