Proper exercise where care is taken to avoid the frequent injuries and muscle pain should be one of the main goals of each athlete and active practitioners in their attempts to improve their physical appearance. Frequent muscle pains and injuries of muscles of the lower back as well as frequent pain in the knee, shoulder, shin, wrists, elbows and ankles reduce the effectiveness of training and are often the main reason for making long breaks from exercise.
In continuation of this article will be given some extra simple ways and tips to avoid part of the previously mentioned injuries that are common in most of the gym
1. Whenever you’re able, exercise with a friend
Whenever you lift more weight especially bench-press exercise, as well as squats, you need to practice with a partner, friend or ask one of the instructors and staff in the gym to help you properly and safely do these exercises. The purpose of your friend or instructor in the gym is to correct you to properly perform each repetition, to help raise and restore the weight and to help make another 2-3 additional reps.
2. Focus on your training and avoid using your cell phone while exercising
Constant walking through the gym and speaking on mobile phone, messaging and making selfies during the execution of specific exercises will reduce your concentration for proper execution and may contribute to some injuries and unpleasant contact (collision) with the other trainees focused on their exercise.
3. Proper and regular warming-up
Irregular and improper warm-up is the most common cause of injuries during weight training. The purpose of the warm-up is to increase the blood flow to the muscles and prepare the body for intense weight training. Regular warm-up also improves the flexibility and reduces muscle tension, and this reduces the possibility of pain in the shoulder, knee, back and wrist during the training.
4. Always pay attention to the other trainees
Some complex exercises require more space for their proper and safe performance, so when you notice that some of the other trainees perform such complex exercises give them more space to properly make these exercises
5. Always carefully and slowly return the weights in place