Proper form, is most important part of working out especially, when you are lifting weights. Though, the same rule also applicable for body weight exercises.
Many people join gym with full of energy and motivation or might be you're planning to start a new fitness program. But nowadays, most of the gyms are overcrowded; you may either wait for your turn, or you will finish the workout with bad form, due to lack of time.
Unfortunately, many beginners don't know the importance of lifting or proper from, which is the key that build perfect body.
However, there are different types of exercises which make it difficult to maintain a form especially heavy lifting.
Why you Should Avoid bad Lifting Form
Just like the name, "bad form" which definitely does more harm to your body. But many beginners lift weights, without knowing how their form is.
It doesn't matter how much you workout, but if you are not doing with correct form, then you should know following factors about bad form:
- Working out with bad form increases the risk of injury.
- Does not activate right muscle that you want to target.
- Affect your performance and does not give expected results.
- It will waste your time and energy, because only proper form gives you the best result from workout.
Now, let's take a look at some important aspects that help to maintain proper form while working out.
Few Minutes of Warm-up
Before jumping to heavy or compound exercises, do at least five minutes of warm up to get your muscles ready to workout. It increases the blood flow in your body which not only increases you performance but also lowers the risk of injuries.
- You can do jumping rope for few minutes which help warming up your whole body.
- Jumping jacks for 30 seconds and 10 push ups also increases the blood flow in your body.
Start your Workout with Compound Exercises
At the beginning, our muscles and energy levels would be at peak. Doing difficult exercise that time would be much easier and you will be able to perform them with proper form. You should always follow this rule; first the complex and difficult exercises that target large muscles, then the lighter ones.
Training your main muscles should be done before isolation exercises; for example, first the back muscles as such exercises needs more energy, then the biceps. The reason is that; your arms also work during back exercises, if you train biceps first and then back; your biceps will not have enough strength to maintain the correct form.
The rule is same for other large muscles such as chest, shoulders and triceps. The pectorals are large and strong muscles compared to triceps. Training your muscles with correct order will help you perform the exercises with correct form.
To make your workout more efficient then Compound exercises should be done before muscle isolation exercises.
Certain factors that will affect your form while working out:
- Lifting too heavy
- Improper workout routine
- Not eating well before exercising and not drinking enough water
- Not focusing on right progression exercises
- Doing too much cardio before lifting
These are the mistakes you should avoid before working out.
Follow Right Workout Routine
Training your muscles with proper sequence is the most important part. You should train your muscles according to days; for example:
- Day 1 - Back, shoulder and biceps
- Day 2 - Chest And Triceps
- Day 3 - Core and Cardio
- Day 4 - Legs or Lower Body
- Day 5 - Body weight exercises and stretching
These are just examples; actual workout will depend on your training program or according to your choice. But following a proper routine will give you much better results.
Allow at least 2 days of rest to recover your muscles so, next time you will perform much better during workout.
Post a Comment