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Empowered X Energy Before any workout, warm-up is important . Before power especially. If the muscles are not warmed up, the risk of injury increases. First, stretch your entire body, then separately the muscles and ligaments of the back. Hyperextension is perfect for this. At a calm pace, take two approaches without weight. Then do another, but with a load on your shoulders. When you are just starting your workout, you can use the barbell stand and take off the weight at the knee level. This will help protect your back from injuries and strengthen your stabilizing muscles. Use equipment For the safety of the lumbar, it is worth using a weightlifting belt , even if you lift small weights. Never put your emphasis on socks, so you put your knees and back on. And you can even fall if the balance is disturbed. So lean on your heels. To make it even more convenient to do deadlifts and squat with a barbell, you can purchase barbell heels. And so that the hands do not slip on the bar, sports magnesia is useful. With large weights, wear the wrist straps so that the grip is tighter. Do not rush Do not immediately take large weights without preparation. Even if it seems like it’s not hard for you, excessive stress can still affect your muscles and joints. Therefore, it is best to consult a trainer before taking heavier weights. The trainer will also help to draw up the optimal individual program : the number of workouts per week, the approaches of each exercise. After strength training, do a hitch : hang on the horizontal bar, pull yourself up. So you relax the muscles of the back and reduce the likelihood of krepatura. If it does occur, you can go for a massage or a sauna . This can be done without discomfort, after each workout. Exercise and massage will affect the back in a comprehensive way and form a beautiful relief. Be objective If you feel that the exercise is given too hard, you can not cope, do not torment yourself. Apparently, your muscles are not yet ready for such a load. Start with your own weight training: hanging on the horizontal bar, hyperextension, lifting the body and arms. Gradually, you can add dumbbells, do traction in an incline, for example.
