There's no doubt that a good home gym workout can help
to improve your general health, enhance your immunity and keep you
alert.
However, weight training can bring unpleasant things such as trauma if done carelessly. To avoid injury - and a training set-back - you need to observe some basic safety rules:
Rule 1
- Before starting your home gym workout, warm up first!
In your everyday life, most of your muscles are at rest; sudden movements against resistance can cause painful injury. That's why fitness experts recommend putting strain on your muscles gradually.
Muscles need to be prepared for the stress associated with increased heart rate and blood circulation. During the warm-up your muscles become more energized and flexible.
Your blood carries oxygen and nutrients to them and prepares them for the loads to come.
There are various ways you can warm up.
If you have a treadmill or elliptical trainer, you can run on it for 5-10 minutes.
Simple aerobic exercises such as jumping or running-on-the-spot and swinging your arms in circles are also effective.
After that, do some stretching exercises, paying attention to all the major muscle groups.
Rule 2
- Maintain proper technique.
Strength training always carries a risk of injury; if you don't have a personal trainer to monitor your home gym workout, you need to learn correct technique.
When performing lunges or squats, your knee joints should not reach less than a 90-degree angle.
Also, don't squat too low.
Watch the position of your feet; your knees should be directly over your feet - and don't lean forward.
If you are doing dumbbell exercises, to avoid hurting your elbow or shoulder joints don't make any sudden or jerky movements.
Also, don't straighten your arms completely, always maintain a slight angle at your elbow joints.
If, at any stage, you feel pain, don't continue to load, as this may lead to unpleasant circumstances. You don't want unnecessary set-backs that can sabotage your muscle-building efforts!
Rule 3
- Wear comfortable training clothes.
Your clothing and shoes should fit comfortably.
If you like to run or jump as part of your training, your shoes should have good arch support, a rounded toe and heel pads. They should also be well ventilated.
Keeping to simple, basic rules such as these should help you enjoy accident-free workouts.
Do you know the most effective exercises for your home gym workout?
However, weight training can bring unpleasant things such as trauma if done carelessly. To avoid injury - and a training set-back - you need to observe some basic safety rules:
Rule 1
- Before starting your home gym workout, warm up first!
In your everyday life, most of your muscles are at rest; sudden movements against resistance can cause painful injury. That's why fitness experts recommend putting strain on your muscles gradually.
Muscles need to be prepared for the stress associated with increased heart rate and blood circulation. During the warm-up your muscles become more energized and flexible.
Your blood carries oxygen and nutrients to them and prepares them for the loads to come.
There are various ways you can warm up.
If you have a treadmill or elliptical trainer, you can run on it for 5-10 minutes.
Simple aerobic exercises such as jumping or running-on-the-spot and swinging your arms in circles are also effective.
After that, do some stretching exercises, paying attention to all the major muscle groups.
Rule 2
- Maintain proper technique.
Strength training always carries a risk of injury; if you don't have a personal trainer to monitor your home gym workout, you need to learn correct technique.
When performing lunges or squats, your knee joints should not reach less than a 90-degree angle.
Also, don't squat too low.
Watch the position of your feet; your knees should be directly over your feet - and don't lean forward.
If you are doing dumbbell exercises, to avoid hurting your elbow or shoulder joints don't make any sudden or jerky movements.
Also, don't straighten your arms completely, always maintain a slight angle at your elbow joints.
If, at any stage, you feel pain, don't continue to load, as this may lead to unpleasant circumstances. You don't want unnecessary set-backs that can sabotage your muscle-building efforts!
Rule 3
- Wear comfortable training clothes.
Your clothing and shoes should fit comfortably.
If you like to run or jump as part of your training, your shoes should have good arch support, a rounded toe and heel pads. They should also be well ventilated.
Keeping to simple, basic rules such as these should help you enjoy accident-free workouts.
Do you know the most effective exercises for your home gym workout?
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