Quite often, after active work with weights in the gym or after careless lifting of heavy weights, various chronic problems in the musculoskeletal system are aggravated in people. Improper lifting of weights can lead to back pain, hernias, back problems, sciatica, varicose veins, prolapse of the uterus in women. The consequences of overloading are many. In order to avoid them, pay attention to the rules for these simple rules.
1. If you need to lift a heavy object, remember how heavyweights prepare to lift the bar. First, they come close to it, then squat, bend over it so that the projection of their center of gravity is above the projection of the center of gravity of the bar, and then they lift it. You need to do the same: come closer to the object you want to pick up, sit down on the crusts. Press the object towards you and only then lift it.
2. Before picking up anything, fasten the belt and pull it tight. Lift heavy objects slowly and move slowly.
3. At the moment of lifting a heavy object, keep your back straight, do not bend forward, because if you do this, the load on the lower back will increase 20 times, that is, the 5 kg you lift will feel like 100 kg by the lower back. Also, you can not bend back so as not to be injured.
4. Set your weight lifting limit. Lift no more than 7-10 kg, try to distribute the weight on both hands so that the load is even.
5. If you are carrying heavy T-shirt bags, make sure the back of your hands is facing forward.
6. Do not carry heavy bags on one shoulder.
7. Use a backpack to carry heavy loads over long distances. It distributes the load evenly throughout the body.
8. If you need to move a heavy object to another place, push it forward rather than pulling it along.
9. When moving an object to the side, turn with your whole body, not just your lower back.
10. If you have children or nephews, try to carry them less in your arms - better sit on your knees.
About the expert:
Vladimir Zhivotov
Photo: Getty Images
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