Resistance training Is essential for strengthening, adding muscle mass, and improve overall health. Anyway, when the person Weight raises more than they can be managed safelyConsequences can make more than benefits. Whether because of Lift lifeDeficit of guidance, or Rebels inappropriateLift up heavy loaders can result in Acute injury, Chronic co-issueAnd Rotational Direct CenterAnd even Failure (syncope).

This article set the harmful effects of excessive weight and enabled strategies for safe and effective strength. Below, we break the most common physical consequences of excessive load and what you can do to protect yourself or your customers.

1. Musculoskeletal injury

Excessive weight raised in stress in muscle, tendons, and nerves. This can lead into muscle breed, spine of blood vessels, inflammation of tendon, or even full ruptures. These injuries often occur when the weight of the weight they can control or performed with the appropriate mode, especially in a multi-form Cushion, SitOr Die.

General Injury:

• Bracelet and tears
• Ligament
• tendonitis or a rupture tendon
• Plate Herniated disk
• Talk together or cartilage damage

Option to avoid injury

• If there is a doubt, select Control in Life: Better to lift 5-10% lighter to the perfect form.
• Start each carefully warm sections using the weight
• Use weight added to advanced overload in small small when the mode is still consistent.
• There is a quality trainer to assess your lift technique.

Understanding Research: 2018 Year review Sports and BMJ Exercises Found False load selection and bad form Is one of the highest cause of injury to recessive recess.

2. Pressure sets together and long-term clothing

When the joints were too frequently Shoulders, knees, hips, and spine Especially vulnerable when the excess load and nerves that can be supported.

General Injury:

• Chronic shoulders
• Not helpful
• osteoarthritis
• Meniscus or Labral tears

Options to protect the forward

• Rotate heavy lifts with a weekly training or movement.
• Don't be distributed every level of density in the weekly switch.
• Use appropriate devices (like the lift shoes, wrap with wrap, knee, knee sleeve) when appropriate.
• Including exercises with a solution and fixes to have a balanced load balance.

Over-time repetition may speed up InteractEspecially in aging or those who are moved or bad consistency.

3. Fainting (syncope that makes exercises)

Syncope (fainting) During or after heavy weight lift is not uncommon, and it can occur because of many relevant factors:

• Have Valsalva maneuver (Hold your breath), which restricts blood flow and causes a sudden blood pressure.
• Orhostatic hypotensionWhen the pool in the leg and make oxygen brain.
• Low blood sugar or lack of waterEspecially in a fast-class country.
• overexertion or stimulation of vagal nerveEspecially in high-pressure raise or keeping.

Warning signal before falling:

• Tunnel vision
• A sudden root or clammy skin
• Vulnerabilities or shady
• Dizziness After Lift Up
• The sense of "black" or loss of hearing "

Option to prevent frustration

• It is very steady and avoiding long riding unless the maximum lift.
• Do not skip the food before training training - a meal before the exercise.
• In the land and rest resturant as required.
• Convenience to the outstanding movements after sitting or lies exercise (eg, press).

McCullough et al. (2016) Emphasize that the syncope during resistance training is often found among the violence of new or physically.

4. Injury of the spine

Lift hard hand with bad gestures or weakness of the period, this can cause the injury of nerves, or nerves, sciatica). These injuries may cause pain, strength, or limitations of mobility.

Option to protect the spine

• Use compliance with the spine and the appropriate rope - neutral spine is important.
• Strengthen deep muscles (eg, cross abdominis) with targeted work.
• Avoid loading heavy barrel until you are expected to the base building and dumbbell lift.
• When doubts, be careful about safer changes (for example, the traps instead of a direct deadline bar).

Movement such as deadline, rows, or Squat-backs, if taken with a bad pressure with lumbar spine.

5. Central nervous system (CENTS)

Too much, frequently - especially near the maximum effort - can dominate CNS. There is no pain in the muscle, the CNS fatigue is a system: it causes Mental fog, Coordination, Sleeping disruptionAnd The reaction time. Without rest, this makes Orepstrome.

CNT tire management options

• Use of structural programming with Planned planning Every 4-6 weeks.
• Vary your training vehicles (for example, heav, moderate, and light day) across the week.
• CNS pressure label is a micro, irritable, irritable, or unspecified meeting.
• Religuous to sleep, nutrition, nutrition and active holiday days.

No fatality Productive force And increase the risk of Technical breakdownWhich often has a symptoms before.

Note: CNS Onitude is different from muscle pain, it is remembered and affecting emotions, motivation, and performance.

.. Hormone dissolution and recovery

Upgrade too hard with an inadequate recovery can lift StemSuppress testosterone And Growth hormoneAnd disturb the sensitivity of insulin. These hormone unbalance makes muscle slow muscle growth, and make restoration of fat, and add fat.

Option to support hormone balance

• Avoid training to failure every 1-2 reps to reserve.
• Ensure proper nutrition, especially protestout postout and carbs.
• Get a lie at least 7-9 hours.
• Don't train seriously every day recovery is when growth happens.

According to national and national association (NSCA), advanced athletes should follow Planted violence cycle To avoid the hormone interruption and food burn.

. 7. Drowning techniques and movement compensation

When loading exceeded what lifter can control, their The form is often broken downLead to:

• The back of the round in the deadline
• Too much knee trip in squats
• Overageing back in lower during the exception of excess
• Jerky Bar and unsafe mechanical

Bad technique under not only heavy loads Reduce efficiency Of lifting but still important Increase injury risks.

8. Mental health and pressure of life

Life's transfer life based on pride or stress - stress can cause anxiety, reduce confidence and stimulations. Comparison social media, or competition can drive lift to push their body is not ready for.

Optional for the goodness of mental health

• Determine Action Target (Forms, reps, mobile) instead of single weight.
• Celebrate complete consistency and technical as the PRS.
• Rest from an external pressure by Solo or Off Media Social.
• Looking for a lifted instruction or coaching all the time over the maximum raising.

The mindset focus on the practice is valuable, but Primary form and progress over the number Is the key for long-term health.

Warning sign you lift too much weight

• You are steady Using momentum or jerky movement
• Your form deteriorates during the package
• You have experience Joint pain or pain
• You Unable to complete the Repls with control
• You often Need spotters to lift or re-rake
• You fear your exercise or feel too much

How to prevent injury when heavy lifts

• Use appropriate techniques and progress gradually
• Following the time programming (DELORE Dead)
• Carefully warm up with dynamic movements
• Focus on full-controlled pace and active
• Train with Spotter or under professional steering
• Listen to your body - if it hurts, do not push

Summary

While severe heavy weight lifting for empowerment and muscular, Cancel your restrictions Without control, structure, or technical leading to Avoid unavoidable injury and retreat. Strength training Should be about Living ages and progressNot a short-term upgrade. With smart programming, appropriate techniques, and put in restoration, you can create a durable, stronger body - without destroying it.

Ether

1. Keogh Jw, WinTow PW. Infestation of injuries across sports: Literature review. Sports medicine. 2017; 47 (3): 469-490.
2. AASA U, Svialtm i, Anderson F, Anderson F, Berlgund L. Infection during weighing and powerlifters: systematically reviewed. BMJ opens sports and medicinal exercises. 2017; 3 (1): E000213.
3. Schoenefeld BJ. The mechanism of their hypertrophy muscle and their applications against resistance training. Journal of search forces and conditions. 2010; 24 (10): 2857-2872.
4. NSCA (Strength and National Weather Association). Essentials of strength training and customization, 4th edition. Human kinetics; 2016.