During a workout, gym safety is once again a matter of discussion after the sad death of the national level powerlifter Yashtik Acharya. The 17 -year -old died after a weight of 270 kg, she was trying to fall on her neck while training in a gym in Bikner, Rajasthan. While picking up he lost balance, causing weight to fall on it.

Gym injuries are quite common. In India, shoulders, knee, and ankle sprains, with lower back pain, are among the most prevalent people. However, some injuries can also be fatal while working outside.

As a fitness enthusiast that exercises regularly in the gym, you can take several steps to ensure your safety. Those who are new or new on their gym travel should be additional alert and prepared. Keeping yourself hydrated as basic as something or not disappearing on warm-up leads a long way to prevent accidents.

prepare

Warming up is a way to prepare your body for exercise. Is the idea gradually Increase your heart rate and blood flow in your muscles before starting a rigid workout. Fitness experts recommend taking 5–10 minutes to heat the body excessively and cool down.

Research also states that warm-up routine helps reduce the rates of injuries.

Maintenance

“Always prioritize proper form and technique during exercise. This helps to avoid injuries, ”says Raipur -based fitness coach Abhishek Singh. The wrong posture or inappropriate stress on muscles, ligaments and joints can cause an increased risk of injury.

Take time to learn good form and technology from your instructor. Your form should never be compromised, whether you are in a hurry to finish the set or representative or struggle with heavy weight.

Yash Sharma, a Delhi -based fitness -based fitness -based fitness -based fitness, says, “When you learn the technology, it should be a constant discovery to improve it,” says Delhi -based fitness affected and entrepreneur Yash Sharma.

Exercise warm-up

The importance of a common warm-up session is well known, but a specific warm-up is simply as important as weight training.

“If you are going to pick up 80 kg, it is important to do some warm-up representative with 20 kg, 40 kg and 60 kg first,” says Yash Sharma.

Ego

“Avoid urge to raise ego,” Abhishek suggests. Excessive weight lifting with poor appearance can cause combined damage and other injuries.

Training is very barely one of the common causes of gym injuries.

Push and bridge dualism

In the gym, you target various muscle groups with various push and bridge exercises. However, Yash suggests that the push-end-pull concept should also be implemented in another way.

“Understanding the dualism of the push and bridge. The gym is a place where you are going to push your boundaries, but sometimes you need to pull back a little. This balance comes with experience, which is why stability is It is mandatory, “they say.

Listen to your body

It is important to understand your body signs. If you experience abnormal pain, excessive fatigue, or discomfort, it is important to relax or modify your training accordingly.

Is a spotter or a personal trainer

Lack of supervision is another major reason that many are injured in gym. Being a personal trainer is beneficial who guides you and ensures that you are exercising with the right look and technique.

Otherwise, you may also have a spotter, suggests Abhishek.

He says, “Always there is a spotter with significant knowledge and experience in weightlifting to help you to help you lift heavy weight, ensure proper techniques, and to prevent injuries.”

Wear suitable shoes

The shoes should have a proper grip to avoid slipping and ensure stability.

“Wearing the right shoes for specific workouts is required to maximize performance and prevent injuries,” Abhishek said.

“Proper shoes provide better stability during movements such as squats, lungs, and deadalifts, especially for individuals with specific leg mechanics, such as flat legs or high arches,” they say.

Equipment awareness

You, of course, need to know your equipment and how it works properly, not only to maxim your performance but also to avoid injury.

“When doing squats, use a safety bar to avoid serious injuries. The proper setup and a safety bar is very important for squats, ”Abhishek suggests.

Similarly, before using benches and racks, make sure they are closed and stable. Adjust seats, handles and weight to match your personal needs and body mechanics. Before using any resistance band or cable, check for wear and tear – otherwise, they can snap and cause injury.

Don’t miss the rest of the days

It is necessary to give your body time to overcome heavy workouts. Otherwise, your muscles will not have enough time to repair and grow, which will increase the risk of fatigue, injury and overtrening.

How safe are gyms in India?

Meanwhile, many gyms compromise on the safety of fitness enthusiasts by hiring untrained professionals. Spotters and trainers themselves should be properly trained before overseeing others in the gym.

All equipment should be regularly inspected to ensure safety. Damaged or defective equipment must be replaced or repaired. As gym-goals, after use to maintain gym etiquette and avoid tripping accidents, there should also be a personal responsibility to keep equipment such as dumbbells and barbells in your appropriate location.