Gym: 15 Tips To Do It Right

Doing sports and taking care of your health and good-looking body shape is a thing to be proud of. But along with that it is unconditionally important to do your exercises right in order to prevent any kind of damage you might do to your own body.

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1) Exercise in Order

Use dumbbells, barbells, and machines – right in that order. It is a good practice to start with dumbbells to exercise small muscles and then proceed with the machines to train big muscles. The reason is that with the exercising going you get tired and so it’s better to start with involving small muscles which require much energy and power.

2) Warm Up the Right Way

Skip the treadmill warmup before lifting weights. Instead, do a warmup that targets the muscles you’ll be using. For a full-body warmup, grab a bar and do two sets of 10 repetitions each of the squat, deadlift, bench press, and bent-over row.

3) Lose Your Weak Spot

If you don’t like some definite kind of exercises, then do it! Subconsciously you understand that the reason you dislike this exercise is because you are not that good at it. This is your weak spot you need to strengthen. So the best way to get rid of your weaknesses is to face them and concentrate with training.

4) Blow off Your Belly

When you do abdominal crunches, exhale forcefully at the top of the movement. It helps your abs to work harder therefore making your exercises more beneficial.

5) Pick Up Your Pace

Increase the speed of your running strides, not their length – to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.

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6) Abandon the Weight Belt

With some time if you train regularly with a weight belt you will weaken your abdominal lower-back muscles. Wear it only in exceptionally necessary cases when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.

7) Stretch for Strength

Between sets, take 20 to 30 seconds to stretch the muscle you just worked. It was researched by the scientists that men who practiced doing so have increased their strength by 20 per cent.

8) Keep Muscles Limber

If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. Your muscles become less pliable as you reach your 40s, so they need to be stretched longer.

9) Save Your Shoulders

Decrease the weight by 10 percent when you change your grip. So if you’ve been benchpressing 50 kg for 10 repetitions with a medium grip, drop to 40 kg when you switch to a wide grip. Don’t be stressing your joints and muscles in a way they are not used to. This can cause injury.

10) Protect Your Neck

When doing crunches put your tongue on the roof of your mouth. It will help align your head properly, which helps reduce neck strain. When doing squats it is also important to rest the bar the way as much of it as possible is touching the shoulders. When you hold it only on your lower neck it can cause the entire weight to compress your spine leading to spinal and muscle injuries.

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11) Save Your Back

Squeeze your butt muscles when you lift weights over your head. You’ll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.

12) Super-Sculpt Your Butt

Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. To make your squats perfect use a bench – stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.

13) Repair Muscle Faster

Recover faster from a hard workout by lightly exercising the same muscles the next day. Use a light weight – about 20 percent of the weight you can lift one time – and do two sets of 25 repetitions. This is especially helpful in delivering more blood and nutrients into your muscles so they repair faster.

14) Give Yourself a Break

Follow the 80/20 plan: eighty percent of the year you’ll exercise regularly and eat well. And twenty per cent of your overall time is necessary to be devoted to resting. Remember, you are not a sport-saint, neither is your body. You physically can’t train without giving yourself some time for relaxing. Besides, it helps your body repair and your energy recharge.

15) Chart Your Progress

In order to stay motivated use fitness report card. Write down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals, such as doing 10 “boy” push-ups and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.