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Top 7 Secrets To Stay Injury-Free
By Raymond Lee
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Every training or exercises has its own stance and movements. But before you grasp those, itís important to first master these universal secrets. They can help you prevent injury no matter which training or exercise youíre doing.
- Practice Good Posture
Always stand or sit straight. Keep your chin in and lined up with your neck and back. Unlock your knees and leave them flexible. If youíre seated, angle your knees at 90 degrees.
Let your body be loose. Allow your shoulders to hand in their natural position. Tense only the particular muscle youíre exercising at the time.
- Slow Down
Whether the exercise calls for you to push or pull, move the weights and your muscles slowly. As a rough guide, take two to three seconds to do an exerciseís flexing motion. Hold it for a second. Then spend four to five seconds returning to the starting position.
Never jerk, swing, or bounce a dumbbell or barbell. Thatís one way injuries occur. Always have control over the weight, and stay within a comfortable range of motion. If you canít, you may be tired. Stop and rest for the next set.
Sounds simple enough, but if you donít breathe while you work out, your blood pressure could shoot through the roof. Most experts recommend exhaling while you contract your muscle and inhaling when you relax. But donít think too hard about it Ė just breathe like you normally would.
- Plan Your Meals
Try to plan your meals in advance. Itís important to eat before a workout, but not right before a workout. If your stomach is full, you may not have the energy for lifting weights because your body is busy digesting your food. Exercising on an empty stomach is also a bad idea because you could get lightheaded. Your safe bet is to wait an hour or two after a meal so you can stomach your routine.
- Take A Day Off
Listen to your body. Pass on exercise when you feel under-the-weather, tired, or overly sore. Working out then may only make you feel worse.
Mr. Raymond Lee's newest ebook, Neck Exercises and Workouts, is now available online. Mr. Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes.com specializing in body health, muscle development and dieting. Don't forget to subscribe to his minicourse "15 Techniques & Tips Quickly Eliminate Neck Pain."
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Article Submitted On: August 31, 2007