I've trained at many gyms and health clubs in several different countries and during my numerous workouts, I've observed various people exercising around me.
Some people really know what they're doing, while others look like it's their first time in the gym.
There are many possible ways you can damage yourself in the gym and hamper your progress.
Your hard work could be for nothing if you fail to make the most of your workouts.
With so many pieces of equipment to choose from and permanent crowding around the bench press, it’s hard to set up a proper routine, let alone get in a good warm-up and all of the other components.
To save yourself time, get faster results safely, and make your workouts more effective, make sure you AVOID these following common mistakes:
(1) SKIPPING THE WARM UP - dodging the pre-workout warmup is a surefire way to get injured during a tough workout. Set aside some time to fire up your neural pathways, before jumping into your main working set.
(2) NOT TIMING REST PERIODS - stop browsing Facebook or sending WhatsApps and avoid wasting precious time between sets. Use a stopwatch to limit yourself to under a minute. That way you'll maintain intensity throughout.
(3) NOT BRINGING A WATER BOTTLE - keep your workout going strong with proper hydration. Bring your own bottle and fill it up beforehand. Add some lemon or lime slices for natural flavour.
(4) EXPECTING TOO MUCH TOO SOON - slow and steady wins the race. The results you want won’t come through in a couple weeks of practically kill yourself at the gym. So be patient and embrace the changes slowly and steadily, take each increment step by step.
(5) INCORRECT FORM - swaying and using momentum to move dumbbells is the main culprit when someone gets injured during exercise. If you can't maintain strict form, then lighten the load and leave your ego at the door. Time under tension is more important that pretending to look stronger that what you really are.
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