10 Common Mistakes Beginners Make At The Gym
For a beginner, the very first day in the gym is awkward enough
. Beginning a workout program without knowing what you are doing makes it even worse.
Here are the common 10 mistakes that you should know about immediately:
1. Holding your breath:
This one may certainly look like a no-brainer. Dont forget to breathe when you lift. Whenever you feel that the activity is new for you, you will concentrate more on doing it correctly. During this, you forget the natural things that you need to do. For lifting, the breathing pattern is exhaling on the positive phase and inhaling on the negative phase. Holding your breath causes your
blood pressure to raise. If you hold your breath for even a longer time, it may cause fainting.
2. Spotting incorrectly:
Hanging around the gym long enough, you will eventually be asked to spot someone or you may need spotting yourself. If you think youre going to require a spot, then ask for it. Gym rats are always more willing to help and its better to ask earlier to be spotted than screaming loudly when you get in trouble.
3. Exercising a wrong form of bench pressing:
Dont pick your feet up from the floor when you bench despite of what it looks like just because someone else is doing it.
Somebody tells you to continue with your feet up, so dont bend your back while you are doing this movement. But, if you have to bend your back then your benching way is beyond your abilities.
Prefer lighter weight so that your feet are always steadily planted. This prevents you falling from the bench and injuring yourself or others.
4. Worrying that you may get too big:
Most women believe that with some gym workouts they will become bulky, but this is completely wrong. If you are seriously thinking that you will become a muscle bound behemoth then you need to use steroids, but in reality there is no need to do that. Just enjoy the harder, leaner and defined muscles you are getting [
Building muscles].
5. Attempting to spot reduce:
There is no such thing. If you have a tummy, wearing a plastic outfit around your tummy wont move your legendary fat into equally wonderful abs when you exercise. No one will do 20,000 crunches a day. The only methods to build and observe your abs are workouts and a careful diet. Eventually you will get the strongest, most defined abs in the world.
6. Putting your personal stereo at high volume:
If you dont like the music in the gym then you can wear a personal stereo. Everybody agrees with the fact that music improves the energy and spirit, but keep it low.
Usually, headphones produce more than 100 dBA. But exposure to more than 85 dBA causes temporary damage or permanent hearing loss.
7. Wearing a weight belt:
Avoid wearing the weight belt when you are about to start your exercise. So, dont use heavy weights as they require usage of belt. Wearing the weight belt can make you build poor lifting habits. If wearing a belt is a must for you then dont forget to lose it between the sets. Your blood pressure will increase thus leading to ulcer-like symptoms, like abdominal pain or heart burn. Dont forget that the belt should support your lower back, but not perform as a girdle.
8. Starting up with too heavy weights:
Resist the temptation of lifting as much as you can in the first few visits. Dont become tempted just because a smaller guy right by your side is lifting heavier weights. Though your muscles are ready for lifting the heavier weights, the connective tissues are not ready for it. Go for a higher number of repetitions for the first few times and gradually practice with heavier weights, particularly in pushing workouts like bench press and any of the shoulder exercises.
There is no sense of making stronger muscles with no related power in the connective tissues to avoid injury.
9. Not drinking sufficient water:
Drink lots of water because your brain is filled with 75% water, blood with 85% and muscles with 70%.
Drink before you feel thirsty. In order to become a tentative and incoherent gym zombie, drink more and more water.
10. Not using collars:
Usage of collars is safe when you work on the bars without a spotter. Everyone has a weaker side of the body and this weakness amplifies during the primary phases of weight training.
During the
weight training, the bar may start to bend unnoticeably towards the weaker part of your body. As the bar tilts, the plates slip downward until they suddenly spill of the bar and the opposite side falls in a rapid swing action along with a noisy ringing of iron. So, it is better to use collars.
by: Neelima Reddy
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