Corner Resistance It is necessary to improve strength, muscle mass and improve health in general. However, when people Lift more than something safe to work safelyCan benefit the consequences. Due to liftingLack of control or incorrect propagandaExcessive heavy loads can be lifted acute injuries, Chronic joint problemsand Central nervous system fatigueand even Fencing (Sinhope).
This article reduces the harmful effects that aggravate weight and provide practical strategies for safe and effective power classes. Below we break the most common physiological consequences of overload and what you can do to protect yourself or customers.
1. Musculk-skeletal injuries
Removing excessive weights for muscles, tendons and ligaments. It can lead to muscle closets, causing tendencies, or even complete cracks. These injuries often appear when the lift is heavy form, especially in many joint actions, they can have a weight of a number of joint actions, especially machinery, diveor dead.
General injuries:
- Muscle strains and tears
- Ligital bosses
- Tendonite or tendon rupture
- Passcers
- To inflict joint dislocation or cartilage
Options to avoid injury
- If you have any doubts, select control over the ego: to raise 5-10% lighter lift in excellent form.
- Start each session warmly using lighter weight and mobility.
- Use progressive overload in small growth, just the form remains consistently.
- Rate your lifting technique qualified coach.
The concept of research: Review in 2018 BMJ open sports and exercise medicine found it Choosing the wrong shipping and low form was one of the high reasons for rest.
2. Wearing a joint stress and long-term wear
If the joints will rise again without recovery without recovery, they will start reducing pillows to steal. It shoulders, knees, hips and spine The cargo is particularly vulnerable when the stabilizating muscles and ligaments can support.
General injuries:
- Chronic shoulder or knees pain
- The decay of the cartilage
- Osteoarthritis
- Meniskus or labdy tears
Burbensive Protection Options
- Circle heavy lifting phases with light weeks or mobility-oriented training.
- Do not display each session of each session – there is several alternative intensity levels of the week.
- If it applies, use the appropriate equipment (raising, wrapping forearms, knee clamps).
- Balance to a joint load of unilateral and corrective exercises.
Repeated surplus loads can accelerate United degenerationEspecially those who were old adults or defects or plains.
3. Cheering (Synchronization of exercise)
Synthoping (fainting) Can arise due to or after or after heavy weights:
- It Valcalva maneuvering (Hold on your breath), it restricts blood flow and suddenly falls to blood pressure.
- Ortostatic hypotensionWhen the legs of blood pools and oxygen’s brains are deprived.
- Low blood sugar or dehydrationespecially in a symbol of symbols.
- Excessive extreme active or vague nervesespecially in very harsh or deceived currants.
Warning signs before fainting:
- View the tunnel
- Sudden nausea or bloody skin
- Weakness or curiosity
- Dizzy after locking the elevator
- A feeling of “black” or hearing
Opportunities to prevent unconsciousness
- Breathe and more slowly and avoid perax for a long time.
- Never eat before frustrating workouts – Eat light, wash the previous food from the session.
- Have a well moistened and rest when necessary.
- Convenience of constant movements after sitting or lying exercise (eg, foot press).
McCullaxt and others. (2016) In teaching the resistance, Sincope noted that it was common among new things for a strong rise or high mental or physical tension.
4. Disk injury on the back
The weights in weight with poor condition or weak core are lifting with huge compressed forces in the spine. Over time, these can cause injury to plants, hernias or nervers or nerverpers. These injuries can lead to sharp pain, insomnia or mobility restrictions.
Options to protect spine
- Use the right UMUZ-neutral spine-neutral spine.
- Enhancing deep nuclear muscles (eg a cross-abdomen) with targeted work.
- Do not load a large barbell until you absorb the magnetery weight and dumbbell lifts.
- When in doubt, return the safer changes instead of direct lines (for example, the trapboard).
Actions such as solitary confinement or walking glasses can be done with a poor disagreement.
5. The central nervous system (CNS) fatigue
A lot of lifting can easily overcome CNS near maximum forces. Unlike the muscles, CNS tiredness system is systematic: this is the reason mental district, Reduced coordination, insomniaand times of a slower reaction. It brings that without rest extremely syndrome.
CNS Fatigue Management Options
- Use programs made with planned deloid every 4-6 weeks.
- It varies throughout the week (such as heavy, average and light days).
- Tracking the stress signs of CNS, such as insomnia, irritable session or unspecified sessions.
- Promotion of recovery with sleep, nutrition and active weekend.
Cns breaks off fatigue voltage and increases risk Technical failureoften damaged.
Note: CNS differs from painful muscular pain – it affects not only neurological and moods, motivation and work activities.
6. Hormonal and recovery disorders
Can be overwhelmed with enough lifts of hill cortisolsuppressing testosterone and The hormone of growthviolation of insulin sensitivity. These hormonal imbalances will slowly enhance the growth, recovery of the muscles and holding oily.
Options for hormonal balancing support
- Don’t fail at each session – leave 1-2 reps on stock.
- Correct nutrition, especially the post-class protein and carbohydrates.
- Sleep at least 7-9 hours of quality.
- Do not practice intensively for the growth of recovery every day.
According to the National Power and Air Conditioner Association (NCA), advanced athletes should be tracked Cycles of planned intensity avoiding hormonal and metabolic disorders.
7. Technical distribution and actions compensations
When the load is overwhelmed, they The form often breaksand manages the following:
- Round back in dead
- Excessive striker in Squats
- Rotates the lower back during rising lifts upwards
- Calcular ways and security mechanical
Poor technical under strong loads not only reduces efficacy lifting but also significantly increases the risk of injury.
8. The pressure of mental health and the bow
Reduces weight or pressure based on weight, reduces distrust, reduces confidence and destroys motivation. Social Media Comparison, Gimmith Culture, or Competitions can be raised to raise cargo transportation.
MIMENT’S COMPLIANCE VACCES
- Adjust Objectives based on work (Form, repenses, mobility), not just weighs.
- Celebrate appropriate compliance and technique.
- Take a break from the outer pressure by teaching solo or social networks.
- Look for coaching or coaching that appreciates long-life skills from Max elevators.
Imported thoughts are important, however Priority and development over numbers is important for long-term health.
The warning signs you are lifting over the heavy weight
- You are consistently Using Momerum or Serky Movement
- Your form will get worse during the sets
- You are inexperienced to continue in a joint pain or pain
- You Cannot perform reps with management
- You often Staters needed for Spotts or Reload
- You have guarded your training or too tired
How to prevent injury in weight lifting weight
- Use the correct technique and gradually develop
- Emergency Programming (Invited Details included)
- Well-warming with dynamic actions
- Pay attention to the controlled tempo and the full range of movement
- Exercise under cash or professional control
- Listen to your body – don’t go inside if it hurts
Conclusion
Effective to build strength and muscles in heavy weight lifting. Lifting outside of your limits lead to uncontrolled, structure or technique Scariest injuries and failures. Trained must be Location and progressionShort-term ego is not a lift. Attention to SMART programming, technical technology and attention to recovery, you can build a perfect, powerful body without breaking it.
Literature
- Keeph jw, window pw. Epidemiology of wounds on sports discipline: Literature commentary. Sports medicine. 2017; 47 (3): 469-490.
- Theacean he, Svatolol i, Anderson F, Berglund l. injuries between weightlifters and tireless events. BMJ is medicine of sports and exercise. 2017; 3 (1): e000213.
- Schoenfeld BJ. Apply to mechanisms and resistance of muscle hypertrophy. A strong and air conditioning study journal. 2010; 24 (10): 285-2872.
- NCA (National Power Conditioner). Preparation of power and air conditioner, the basics of 4th edition. Human kinetic; 2016.
