It is quite simple to perform various lower body exercises using a squat rack but you must consider many things while performing various movements. During eccentric muscle movement, you should place your feet flat on the ground and evenly distribute your weight between the heel and ball of your foot.

If your ankles are not flexible, to carry out a wide range of motion, you can place a flat board under the heel to mechanically enhance your flexibility. You can use a block shaped board to make your foot remain in contact with one surface and also to improve your stability. By using artificial aids, you can gradually improve your flexibility. Once you achieve a good flexibility level, you should discourage the use of these aids.

During weightlifting exercises, special shoes are worn. These shoes have a heel that is raised using a closed wooden block. If you perform squats without using any artificial aids, you should try to apply pressure from the heels of the foot rather than from the toes, especially during contraction of concentric muscles, so that a good balance is maintained.

It is advisable to perform heavy barbell squats in a power cage or under the guidance of an expert in order to avoid yourself from getting caught under the bars. The experts help you to safely rest the barbell to the squat rack, if you are not able to do so, on your own.

Make sure that you start with a body weight if you have no experience or a coach to guide you. Ensure utmost care if you have any lower body injuries or else it might hurt you while loading or positioning for the exercise. If you try to perform squats without a professional coach or supervisor, there are chances that you might injure your knee or ankle joint while exerting pressure. Squat racks are fantastic equipment for lower body movement and that is the reason why they are called the king of lower body exercise.

by Pat Sernudal

Edited by Admin.

Original article source: http://EzineArticles.com/?expert=Pat_Sernudal

The most common form of muscle injury is overuse injuries, which is normally an inflammation of the tendons, muscles or joints or a combination of the three. This injury is more commonly known as tendinitis.

As these type of muscle injuries is not too serious, it can put a damper on your training and if not treated immediately, can be a thorn in your side for the rest of your life.

Something as simple as ice, heat and rest for a couple of days is all it takes to get you back on the gym floor.

Another common mistake is to go too hard, too heavy, too quickly, too early. The body needs time to adjust to a certain amount of volume and intensity and although the muscle can do that very quickly, the tendons and joints need more time.

As an easy rule of thumb, allow about twelve weeks for the body to get prepared and then gradually and slowly raise the volume and intensity.

In conclusion, the following step will reduce the risk of muscle injury:

• always warm up before any type of training
• stretch everyday, especially after a workout
• practice proper form and technique
• allow the body to rest and recover properly
• feed the body proper nutrition ( a supplement is always a good idea )
• take it slow, the body needs time to adjust, especially the joints and tendons )

by Daniel Goosen

Original article source: http://EzineArticles.com/?expert=Daniel_Goosen

So, how can you design a home dumbbell workout routine that’s right for you? To begin with, it’s important to decide on the results you’re looking to achieve with your dumbbell workout. Do you want huge, muscular arms or do you simply want to tighten up some flab?

On the other hand, you’re going to need to ask yourself, or better yet ask a trainer, what you can get out of your routine. Some ladies are able to achieve the same results as a man while a good number of men can’t build up enough muscle mass to rival a petite woman’s arms.

Once you’ve figured out the best results for you, you can start a dumbbell workout to your workout routine. As you would when starting any other new exercise routine, in order to reduce your risk of injury and get maximum results, make sure you are trained on how to use the equipment beforehand. You can take a class with a trainer at your local gym, purchase an instructional DVD or or even download a podcast on iTunes. Just make sure you take the time to learn how to do the exercises properly before you start doing them regularly. It’s also important to make sure you check with your doctor to make sure it’s okay.

Finally, to really be effective and reduce your risk of injury, don’t take on everything at once. The best dumbbell workout programs take at least 3 months to achieve an advanced level of exercise. You should begin by doing just a single set of each exercise with just 10-15 reps each. Over time, you’ll be able to do 8 sets. Good results–real results—take time and committment to a good, regimented program such as this.

by Joseph Then

Edited by Admin.

Original article source: http://EzineArticles.com/?expert=Joseph_Then