1. Proper Workout Wear. For your own saftey proper gym shoes should be worn. Weights could fall at any moment and land on your toes and break them or your foot if you are in sandles etc. Also for women a good sports bra goes a long way when exercises, and makes your workout more comfortable and enjoyable. Make sure to shower after your workout because sweat can cause bacteria growth. The last thing you want is something along the lines of athletes foot.
2. Abdominals. Keep your back pressed against the ground, and your belly button pulled in. Try and not bend your neck to keep everything in line.
3. Breathing. Inhale during the negative motion, and exhale during the positive motion. Don’t hold your breath, this could cause hernias or other injuries.
4. Using Weight Clips. Proper safety at the gym is very important. Too many times we through the weights on the bar for squats, bench, or curl bar without putting on the clips. Without the clips any slight movement left or right could send the weights flying, and could cause injury to yourself while lifting or to others next to you.
5. Stretching. Stretch at the end of your workout. Don’t bounce while stretching. Instead, hold the position; bouncing can cause injuries. Stick to static stretching, and hold for at least 30 seconds.
6. Lunges and Squats. Don’t let your knees go past your toes during any exercise. The best example is the squat or lunge. Drop your hips down, and sit back when squating as if there is a chair a little to far back for you. Keep legs shoulder with as well. This will help you avoid injuries.
8. Biceps Curls. Be sure there’s no space between your elbows and the sides of your body when performing bicep curls. A lot of times we like to hold the arms out from the body.
9. Running. Heel to toe if you are going for the distance. Dorsi flexed and on the balls of your feet if you are doing sprint intervals. Both should not be performed heavy, but light footed. Don’t forget to use your arms. They are just as important as your feet and legs, and when used your running economy is better (i.e. more efficient).
10. Diet. Lack of water decreases your energy level, and fatigue almost always lead to poor technique. You should replenish your stores after your workout no more than 20 minutes after. This helps with muscle growth and recovery. Try a scoop of chocolate promasil added to water or non fat milk.
11. Personal Trainer. When you get a personal trainer, make sure that they are properly certified and have their CPR. Also make sure that they are just taking you through mindless workouts. It is important to have a periodized plan for best results, and always have a goal. The goals are what will keep you motivated besides having set appointments with your trainer.
12. Holding on tight to Cardio Equipment You should hold lightly and keep a tall posture posture. If you feel confident it is even better to do it hands free. When you naturally swing your arms it promotes more calorie burning and improves your balance. That will help with day to day activities.
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