Right Weightlifting Techniques To Avoid Injuries

Illustration of lifting weights. (Photo via Antara)

YOGYAKARTA Have you ever suffered a waist or shoulder injury when lifting heavy objects such as gallons, gas cylinders, or other heavy objects? The injury was caused because you did not master the correct weightlifting tips and techniques.

Lifting the burden with the wrong position increases the risk of injury, can be injury to the shoulders, waist, hands, and even knees. If that's the case, you have to recover the injury well so as not to interfere with your activities.

It should be noted that injuries caused by lifting the burden can occur in various activities, such as at home, at school, or at work. To avoid injury, here's the right weightlifting technique.

Warming is very important not only before exercise, but before you do physical activities such as lifting a heavy load with a large amount. Do a little warm-up and stretch lightly so that the muscles are not stiff.

The legs are the basis for the body that helps support the weight. When you want to lift the load, position your legs as wide as your shoulders. The right leg slightly advances from the position of your left foot.

Take a squatting position when the heavy object lifted is low enough or on the floor equivalent to avoid the waist.

Don't bend your back. When lifting a heavy object, try to keep your back straight. Push your chest forward and then pull your shoulders back.

When lifting a heavy object, try not to make a sudden movement like a bang. You can start with a slow and smooth movement.

Avoid carrying heavy objects with your back or using your back as the focus of heavy objects. Do not bend your back when lifting a Karea object has the potential to increase injury.

Take advantage of the surrounding location as a handle. When lifting a heavy load, you can find a sturdy handle around the height of the stomach. All three move with a heavy object Try to work on the shoulder parallel to the embankment, while walking by changing the regulated direction with the hips.

When you have to put a heavy object on the floor or in a place lower than your stomach, do it carefully. You can squat with your hips and knees to make it safer. Never bend your back to avoid injury.

Never force yourself to lift heavy objects. You can use a tool to ease the burden you have to lift. In addition, take a few minutes while drinking a glass of water. Take a break from weightlifting activities will help you reduce the risk of injury.

Those are some of the correct lifting weight techniques. Visit VOI.ID to get other interesting information.