We all know it’s crucial to exercise regularly if we want to be healthy, but it’s important to know that exercising in the wrong way can do more harm than good. If we don’t pay attention to our safety, as well as our health, we can cause ourselves injuries that take a long time to heal and mean we exercise a lot less as a result, potentially undoing the good we had worked towards. This is why it’s vital to know how to use equipment safely. With that in mind, here are some tips on how to use dumbbells safely while avoiding injury.
Pay Attention to Your Form
One of the best and most important things you can do if you want to avoid injury when using dumbbells is to make sure your form is good. Your form is how you do each exercise, and there will be right and wrong ways for each different training option you take.
If you’re lifting dumbbells from mirafit.co.uk, the key to avoiding injury is to keep your back straight, no matter what. When you do this, you put less pressure on your spine, and you also engage the muscles in your legs and core which are there to support your body and, therefore, there is less at risk of injury. If you try to lift weights with a curved spine, you’ll put additional pressure on your back.
If you’re not sure whether you’re using the correct form, do your workouts in front of a mirror so you can see exactly how you look. Alternatively, you can work out with a friend and check on each other’s forms.
Remember to Breathe
A lot of people find that they automatically hold their breath when they lift weights. Often, they don’t even realize they are doing it – it’s simply the body’s response to the extra effort. Whether you do it on purpose or not, the fact is that holding your breath will cause more damage than help – it certainly won’t help you lift more.
The reason holding your breath when using dumbbells is a bad idea is that your muscles won’t be receiving oxygen, which is something they need to work properly. If they’re not properly oxygenated, your muscles will tense up (even if you only hold your breath for a few seconds), which makes them more likely to become injured. Always remember to breathe as you exercise to help you stay safer and get more out of your workout.
Start with Smaller Weights
Many people want to bulk up when they start using dumbbells, so they’ll go for the heaviest weights that can, especially if the lighter weights seem too easy or as though they’re not doing anything.
However, those smaller weights will be doing something. They will be getting your muscles used to the movements and the extra weight. If you start too heavy and your muscles aren’t used to it, they can easily become damaged and torn. Start smaller and work out to the heavier weights as your muscles get stronger and you’ll make a lot more progress much more safely.