Weight Lifting: Avoiding Injuries

Weight Lifting: Avoiding Injuries


>How can you prevent injuries when you
exercise.>So if you are using free weights learn how to rack and unrack the
weights, right. So we have some video footage of that later on with very
specific exercise yes but when you’re unwrapping the weights make sure that
you’re not in a hunched over position over the dumbbell rack and you’re not
pulling anything with your back you’re gonna be setting yourself in a position
where you can use your legs to help you lift, make sure that you’re bracing your
stomach when you are gonna lift and make sure that you’re picking a weight that’s
appropriate for you to lift if you’ve never lifted weights you shouldn’t be
trying to pick up 70, 80 pound, 60 pound dumbbells. Start with the 10, the 12, the
15, the 8, the 5 pound dumbbells, because you can always go up that’s the most
important thing it’s it doesn’t make any sense to start off heavy and then
halfway through your set be like “oh this is too heavy, let me go down” star off real
light because A you’re gonna warm up the muscle anyway 2 you’re not gonna kill
yourself in 3 you can make the judgement to say hey I can lift a little heavier.
>And we have some great videos to show our viewers you know kind of right from
wrong. So let’s show this one here I think it’s about picking up things — yes —
really important.>So this is not only about picking up things but this is also
a deadlift exercise. So the one on the left is definitely wrong you see how his
back is curved and rounded, that’s dr. Mene appointment waiting to happen, and
then the one on the right is a nice flat back posture knees are bent and he’s
able to pick it up.>Right make sure you bend those knees and look at that flat
back, — yes, and he’s able to pick up those weights — all right I think we have another one of
let’s see let’s see if we… Rowing oh this is the one that I hurt myself! Nom this is
not the one.>Okay. Well this one if you see the top you saw the neck is flexed
his shoulders are bent I mean his back isn’t the the problem
but it’s really just his traps in his head in that down position and you see
I’m on the the the bottom screen how it’s right it’s a nice flat back posture
his cervical spine was in neutral, he wasn’t you know he had it up a little
bit — Right and that’s — keeping your head straight.>It’s all the back you gotta be
real careful with it because you go to go in shape and then you go get yourself…
— In injuries it’s the back, knees, what is it?>It’s well it’s either knees, lower back,
or shoulders, what we see the most of.

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