Weight Training – What NOT to do

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Weight training. (Photo: Getty Images)
Weight training. (Photo: Getty Images)

Exercise injuries easy happen when people don’t know how to work equipment.  Sherman Baatjes, sport science lecturer at Stellenbosch University share some helpful tips on how to get the most out of a good workout without causing harm to your body.

1. Holding your breath 

Holding your breath during any weight lifting exercise may cause your blood pressure to rise dangerously high. The best recommendation about when and how to breathe during a weight training exercise is to exhale through the sticking point during the exertion phase (the most difficult movement part of the exercise) and inhale during the easier part of the exercise (the relaxation phase). This breathing pattern won’t necessarily come naturally, especially if you are new to the game. So you will have to consciously think about your breathing during each exercise. 

2. Improper body position

Often individuals will not place themselves in the most secure position for the exercise, but rather what might feel comfortable to them. However, comfort in one area could lead to overcompensation by the body in another area when performing the exercise.

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The following contact positions should always be ensured before performing any weight-lifting exercise:

Exercises performed on a chair-like seat or a torso-length bench requires you to position your body in a five point body contact position so that these body parts or segments contact the seat or bench and the floor or foot platform. These five points include the:

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