|
Safety
To avoid injury through actually lifting weights, or whilst preparing to use them, it is essential that players are familiar with the basic safety considerations in weight training, the exercise they are doing and
the correct way it should be carried out.
Before lifting any weights the performer should check the following:
- That all weights are securely attached by collars to the bar.
- That any weight training machine (e.g. leg press) is securely anchored and that all adjusting pins are secure.
- That other weight trainers are ready to assist when a new exercise is being performed, or, a new weight lifted.
- That he understands fully the movement to be carried out.
- That the weight on the bar is within his capabilities. A bar should never be picked up and lifted to see how heavy it is.
- That there is enough room around him to carry out the exercise.
- That the floor area around the place he is going to work is clear of weights etc.
- That any bench he is going to step on is safe.
- That he is warmed up for activity. General stretching exercises and some running before any lifting takes place will minimise the risk of muscle injuries.
When lifting:
The weight trainer should breathe deeply and regularly throughout the exercise. In most exercise he should breath in as the weight is lifted and out as it is lowered.
However, when squats or abdominal exercises are being carried out he should reverse this pattern.
The head should be kept up and the back straight during the lifting movements. The feet should be placed shoulder width apart under the bar when lifting it off the ground.
|
Building Cardiovascular & Muscular Endurance
