Learn how to train so that you don't get serious injuries while chasing muscle mass, which can knock you out of the training process for a long time. Every athlete fears overtraining, but injuries are the worst. Every athlete tries to avoid them, but not everyone succeeds. Today you can learn how to prevent the 10 most common bodybuilding injuries.
Mistake # 1: Incorrect technique
This reason is undoubtedly the main one. If an athlete does not devote enough time to mastering the technical aspects of performing any exercise, then the risks of injury increase dramatically. Each limb of our body has a special biomechanical trajectory of movement. Always try to fully master the movement technique using the optimal trajectory.
Mistake # 2: Using Weights Too Much
If you use heavy weights a lot, the chances of injury are high. The term "heavy weight" should be understood as the following cases:
- You have great difficulty in controlling the sports equipment during the negative phase of the exercise.
- The movement cannot be performed along a given biomechanical trajectory.
- To start moving the projectile, you need to make a lot of effort or twitch.
If the projectile cannot be controlled, it may fall and injure you or another athlete.
Mistake # 3: Training without an assistant
All athletes with a sufficiently long training experience as a result reach the level of training where they often need an assistant. With high-intensity training, you might accidentally skip a rep. This is the main sign of a high intensity of training and at such moments the help of a friend will be highly desirable. The assistant should carefully observe the execution of the movement, and especially during failure training. At the same time, he must have sufficient strength and be focused.
Mistake # 4: Inappropriate use of forced retries
These methods provide the athlete with the opportunity to increase the intensity of the exercise. They are very often used to overcome plateaus, but if used incorrectly, they can cause injury. There is no doubt that these techniques are effective. However, at the same time, they are quite dangerous. So, when using cheating, the projectile moves at a higher speed than when the exercise is performed correctly. For this reason, don't cheat often. If you are doing forced reps, you should first make sure that a friend is there and can help you at any time.
Mistake # 5: Exercising too often
With frequent exercise, you overtrain, and this is one of the causes of injury. In this state, strength performance decreases, and you stop progressing. There is not enough glycogen and ATP in the muscles, and if you exercise with a lot of weight, then the likelihood of injury is very high. Do not spend more than four workouts in a week, and limit the duration of each to 60 minutes.
Mistake # 6: Ignoring stretching exercises
Stretching is often confused with a warm-up, although this is far from the same thing. After stretching, the muscles relax, and these exercises should be performed after warm-up, as well as before and after training. Warming up and then stretching will increase blood flow in your muscles and relax your tissues. It is in this state that the muscles respond best to strength training.
Mistake # 7: Insufficiently Effective Warm Up
Here you need to understand the terms. When you warm up, you do a lot of low-intensity, fast-paced reps. This is necessary to accelerate blood flow to the muscles. With these movements, you reduce the viscosity of the blood and improve the flexibility and mobility of the muscles. Warmed and blood-filled muscle tissue has significantly better elasticity than cold muscle tissue. For warm-ups, you can use jogging, working with small weights, an exercise bike, or swimming.
Mistake # 8: negative repetitions
Negative reps are very effective but also extremely traumatic. Since you use a lot of weight when using this method of increasing the intensity, it is much more difficult to control the projectile. Always do negative reps only with the help of a friend.
Mistake # 9: Strong Perseverance
If your body is not sufficiently recovered, but you continue to exercise, then the chance of injury is very high. If your body is weakened, then until the moment of complete recovery, you should forget about working with large weights, negative repetitions of cheating, etc.
Mistake # 10: Poor concentration
When doing the exercise, you should not be distracted. However, you should be as focused as possible throughout the session. If you want to chat, do so in the dressing room after class.
Kai Green will tell you about how to avoid injury in training in the following video:
