As a rule, let it be very simple. The basics of weight lifting revolve around three basic principles, and they are: Push & Pull, Breathing and Proper Form.
When it comes to weight training or resistance training, it involves only two movements, and it pushes and pulls. For example, when you make a little chest, you push weight, and it is connected with the muscles of the chest, triceps and shoulders. There are other muscles that innervate or come into play when they do this particular movement, but for this article we will stick to the main muscle groups. If you want more detailed information, I would suggest hiring a personal trainer to learn the action, insertion and origin of muscles in the anatomical or anatomical kinesiological textbook (an excellent reference tool). Another example is to do an exercise on the back. For example, when you make a row of rows, you pull back muscles, biceps muscles, forearm muscles (flexors / extensors), heart muscles (transverse abdominal), and lower leg muscles.
The second most important component of resistance training is breathing. Many people from advanced to beginners still do not know how to breathe properly, and it is strongly recommended to seek advice from a fitness specialist to find out correctly. For example, when you perform a leg, you first need to make the weight move. When you push the weight up / down, you want to exhale the air. When you lose weight, pretending that air falls into your lungs, and when the weight rises / leaves, you want to exhale the air. In addition, you want to count on yourself under your breath. When you bring the weight down and then up, this one repetition. When you think that you automatically breathe, because this is how the sound moves (through air particles). If you feel dizzy or seeing stars, stop what you are doing because you are holding your breath or holding your breath.
In addition, if you vomit during resistance training, many of this is caused by intra-abdominal pressure or a Valsalva maneuver. You do not want to do this, because it can be dangerous for people with high blood pressure. To make this method perfect, hire a professional personal trainer. The basic rule: if you do not feel well, stop and relax. You can always go back and finish your set or choose another exercise / machine in which the same muscle groups will work.
The last principle - the form or the correct biomechanics. I will make it as simple as possible - the key is 90 degrees. If you remember the right triangle, you will always keep the right shape. For example, when you do a shoulder press, when you push the weight and drop it, you want to stop when your elbow looks like a right triangle (90 degrees) and then pushes it back. This rule applies to 95% of all exercises you intend to perform. Another example would be when you are doing a squat or leg. When you lose weight, stop when your legs look like a right triangle, and press it. Remember that when you push weight, you do not want to block your elbows or knees, because this can lead to future trauma to these areas by stretching certain tendons and ligaments.
These are the three basic rules for resistance training and / or lifting weights. One of the latest fitness trainer tips, when you do your basic muscle groups, you always want to do your big muscles, such as chest, back, shoulders, before you train your triceps, biceps, and forearm muscles. This rule also applies to the muscles of the lower legs. You do not want to stretch the legs and bend the legs when you are doing leg and / or squats on that day. I would suggest doing warm-ups, riding a bicycle to get blood flow to these lower limbs. If you are a beginner, just do not rush to this type of training. In doing so, you will be more aware and avoid future trauma and irregular shapes.
