Many times it is believed that weight training should be done with little weight and controllably to have beneficial effects, because if there is too much weight, it is easier to hurt.
Regarding this general thought, the reality in Traumatology is that the rate of injury in weightlifting is around 2 to 4 per 1,000 hours of practice, comparable to other sports such as wrestling (2 to 10 1,000 hours), gymnastics (5 injuries per 1,000 hours) or volleyball (2 to 4 per 1,000 hours), and is clearly lower than the probability of injury playing football (10 to 35 injuries per 1,000 hours of practice ).
If the goal is to increase muscle size or improve strength, it is necessary to stimulate the nervous system and muscle fibers break and to this end, use more weight than the muscle is accustomed. In fact, for any physical activity produces a positive adaptation in the body, you must first produce stress.
The basic and recommended exercises are the squat and deadlift.
The squat is the most vital exercise to work the lower and indispensable train any exercise routine. Although it believes it is a dangerous exercise for knees, provides several benefits:
- Increased strength
- Activation of the buttocks
- Improved mobility of the hip, ankles and thoracic spine
- Strengthening bones, muscles and connective tissue
To get the most out of squats and reduce the risk of injury, it is recommended to prevent knees inward and put back bend during exercise. If this happens, it is advisable to reduce the burden and think about keeping your back straight in the lower back and knees open.
Moreover, the dead weight, exercise bodybuilding par excellence, is one that stimulates more muscle fibers and involves more muscles. The key to avoiding injury is not bending his back, because it conveys some of the burden from the erector back to the ligaments and vertebrae, increasing the likelihood of injury. To reduce the overhead of the column, it is also recommended to raise the bar close to your body as possible, touching legs.
Thus, free weights are more effective than machines because they use more muscles that make up the muscle chains and, if the exercises are done properly, are no more dangerous. In fact, the weights can minimize the pain caused by chronic anti-natural movements of training machines, and isolates each muscle, decompensated easily produced.