/fit/ -preventing injuries

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preventing injuries /fit/izen 06/16/19 (Sun) 05:24:01 a5815a No.148987

Hello anons. Ive been thinking about how injuries from exercise happen, i think the 2 main ways to get them are:

1. trying to increase the difficulty/weight too quickly

2. using gym mashines that force you to move in a "locked range of motion" (look it up)

I really dont want to get injured, so to solve these problems ill probably:

1. increase the weight/difficulty of the exercise that i am doing when i can do 30 repetitions of it (instead of 12 repetitions). this gives my body time to adjust to the new higher weight.

2. avoid most gym equipment. there's hundreds of exercises that you can do with your bodyweight and barbells anyway.

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/fit/izen 06/16/19 (Sun) 18:03:41 3c37f5 No.148988

You're onto something. Keep at it.

Avoiding machines is generally good advice, but they have their uses. 30 reps is an awful lot, and you'll likely hit a plateau really quickly. Don't be afraid to lift heavier sooner, just remember to listen to your body and don't sacrifice form for more weight. Work on your mobility and make sure to warm up before your working sets.

You're going to make it!

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/fit/izen 01/05/20 (Sun) 02:36:15 afa9c7 No.149922

>>148987

I just use hooktube.com or invidio.us to browse youtube without the extra bloat shit and I watch gym bros or workout thots teach me how to do exercise at home with zero equipment. no shitty gym membership that I will skip.

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/fit/izen 01/07/20 (Tue) 23:55:25 744008 No.149985

>>148987

Preventing injuries:

Stretching before (and after, if you can make yourself) seriously helps a LOT. It might seem like a waste of time but trust me lads. Especially if I'm about to do some heavy leg stuff….. stretch hamstrings, adductors, glutes, quads (which will also all stretch your lower back) and you'll be a lot less prone to injury. Stretching your abs and serratus muscles are good, too.

As far as increasing weight - I feel like I am ready to move up when what once was my upper limit starts to become very doable. I then do maybe a half-set with something only five or ten pounds heavier. If I've been doing sets of 10, just try 5 of something a little heavier. See how it goes. If it's going good, continue those 5 into a set of 10. Maybe do another set if you feel like it's going well. If it's really damn hard, just do 5 and say "cool, I did five of something heavier!" Gradual is key. There is no rush.

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