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A Guide to Good form for Bodybuilding Workouts

A Guide to Good form for Bodybuilding Workouts


We've all seen it while exercising at the health club: some guy swinging a barbell or dumbbell loaded with weights way heavier than he need to be lifting, in order to get it to the top of each repetition. Not just is he endangering himself, but others around him. When it comes to weight-lifting, it isn't how much you can lift; however, it's how much you can lift with appropriate form.

An excellent way to tell if you are lifting the right amount of weight is if you can do 8 to 10 reps all with proper form. If not, then you need to decrease to a lesser amount of weight.

Here are 6 suggestions to keeping proper form:

Concentrate on yourself

Working out in a fitness center is not a contest to see who can lift the most weight. It must be you versus yourself. Simply put, keep your personal best record in mind and work towards an objective of improving on it.

Variety of motion

To get the maximum advantage of a muscle building exercise, go through the complete range of movement. If you are doing bicep curls, that implies going from a fully extended arm to a fully contracted arm in a steady fluid activity-- no jerking.

Speed

Weightlifting workouts must be done slowly and steadily. There are two parts to many workouts-- lifting the weight up and reducing it back down. Both are very valuable when it pertains to fully working a muscle. If you don't take as much time letting it down than you did pressing it up, you are doing it wrong and missing out on half of the benefit of lifting.

Contraction

Concentrate on contracting the muscle at the top of the lift. By separating the muscle, you are guaranteeing they are doing 100% of the work. Also focused contraction promotes more blood flow to the muscle making it attract more oxygen and excrete more waste.

Adjust your diet plan

To build muscle, it's not just crucial as to what you consume, but also when. If you are not eating sufficient carbs and protein at the correct times your body is not going to efficiently develop muscle.

When muscle building, carbs and protein are essential to developing muscle. The majority of people need 1.5 to 2 grams of protein per pound of body weight to get muscle mass. Make certain to consume protein after exercising whether that is one of your high protein meals or just a protein shake. Post-workout is when your body truly needs the nutrients to fix and grow muscle.

Get a 2nd opinion

Occasionally we think we are utilizing great form while lifting; however, from time to time get the help of a seasoned close friend, fellow lifter or individual Certified Personal Fitness Trainer. Having various sets of eyes watch how you lift can point out some form inequities that may have established gradually.

 

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