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To get the full benefit of your workout, lift the weight for two seconds and lower it for four seconds. Excessive momentum leads to injury. Adding speed to a joint already struggling to deal with additional weight, and you get to know your physiotherapist better. 4. breathe. Exhaling as you lift keeps your blood pressure from rising and reduces the discomfort and possible injury associated with straining during activity. Strain does not equal effort. Exhale as you lift the weight.

Inhale as you lower the weight. Thank yourself after your workout. 5. choose free weights. Weight machines are fine for beginners, but since you already have good technique, choose a barbell or a set of dumbbells to add challenge to your exercise. Free weights force the body to balance and support itself while lifting. Activating the muscles used to balance when you lift weight improves core strength and endurance. This is how you operate in real life. Exception: Novice sore back lift, lift with a, attempting or lift heavy weight need weight machines offer the added support. 6 lift with a goal in mind Before you begin any weight training program, decide what you want to achieve: big muscles that look great in a T-shirt? strong muscles to lift heavy weight? muscular endurance to English multiple repetitions? Decide why you’re training, and follow the guidelines to help you focus on your fitness goals: GOAL: STRONGER MUSCLES number of exercise repetitions: six or fewer number of sets: two to six length of rest between sets: three to five minutes GOAL: BIGGER MUSCLES number of exercise repetitions: six to 12 number of sets: three to six length of rest between sets: To thirty 90 seconds GOAL: MUSCLE ENDURANCE number of exercise repetitions: 12 or more number of sets: two to three length of rest between sets: Thirty seconds Spacelocker is the first online school locker that helps you keep all your internet activities together in one place.