How to avoid injury in the gym? Perhaps not one of the novice athletes asks this question when they first come to the gym. Most people think about how to pump up powerful arms, how to become strong and beautiful, so that in a month everyone on the beach will gasp. A person comes into the hall, begins to "pull iron" and, after a fairly short time, or even immediately, he has inevitable injuries.
It's actually quite easy to prevent injury. As doctors say, prevention is much easier and cheaper than treatment. And the most important rule that absolutely all professional athletes, not only bodybuilders, will strictly follow: warm up first! This is the first thing you should do before starting your core workout. Before engaging in heavy weights, the body must be prepared for this and thoroughly warmed up.
For example, in our gym, recently it has become very popular to play table tennis for 10 minutes before training. Starting at a calm pace, gradually we accelerate and by the end of the warm-up we increase the pace to the maximum. At the same time, remember that the goal is not to win, but to move as actively and variedly as possible. Gradually, this fun activity with elements of acrobatics turns into a craze for us. And we even decided to replace the old Soviet table and buy tennis table gsi... The folding structure on wheels will be much more convenient for our premises.
There are quite a few ways to do this. I will not list them all now, I will dwell only on the very essence. At first, you gently and slowly, gradually increasing the pace and intensity, should warm up the whole body, including all the main muscle groups in the work. Then, you need to especially carefully stretch and warm up exactly those muscles that are involved in today's workout. The heated muscles at the end of the warm-up can and should be gently and carefully stretched. Stretch lightly without any sudden jerks. Pull the muscles gently and gently. In the warm-up, you do not need to try to do the maximum stretch, your goal is to prepare the muscles, joints and ligaments for hard work, warm them up, fill them with blood and stretch them a little for elasticity.
Remember, a good pre-workout warm-up reduces the risk of injury by 90%! Unfortunately, very many do not know this and often have to observe how a beginner, leaving the locker room and swinging his arms twice, hangs his working weight on the barbell and immediately begins the exercise. As a result, after a while there are joint pains, sprains and, in especially persistent ones, tears of ligaments and muscle fibers. There is little pleasant in this, and the person, having decided that “this is not mine,” gives up classes. But all that was needed was to set aside 15 minutes at the beginning of the workout and warm up well.
Friends, do not neglect the warm-up, take care of your health and do sports correctly!
