How to properly lift and carry weights Bashny.Net

Lifting and moving weights It can contribute to both deterioration of health and its improvement. Excessive weight can harm the back of a physically unprepared person if you lift and carry it without following certain rules.

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However, if you follow the recommendations of specialists and evenly distribute the load on the body, you can, on the contrary, strengthen the muscles of the back and protect yourself from various injuries of the spine.





Therefore, the editorial board "Site" prepared recommendations for lifting and carrying weights, which will help you understand how to strengthen the lower back and back muscles at home, as well as significantly facilitate the process of moving a heavy burden.

According to WHO statistics, about every third inhabitant of the planet experiences pain after liftingThis indicates the presence of spinal disease. In this regard, the overall working capacity of the population is rapidly declining. Moreover, experts say that a healthy spine is able to withstand a load weighing four hundred kilograms and even higher with the correct system of distribution of weight to its departments.





Intending to lift something heavy, squat and tightly press the object you are going to lift, while keeping your back straight.





The mistake most people make is that they try to lift a heavy object without bending their legs but bending their back. Because of this, the load on the intervertebral disc in the lumbar region increases ten times.





Keep the load as close as possible to you. Bringing the center of gravity of the burden to yourself, you thereby apply less effort to keep your back in a straight position.





To move a heavy object on a plane without lifting, it is better to push it forward than to pull it.





Avoid sudden movements when carrying weights.

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Some people think it’s better to pack all their purchases in one bag or put them in one large suitcase, because in some cases it’s much more convenient to have one free hand. However, this way of moving weights also harms the spine. Therefore, do not be lazy to distribute the weight of the burden evenly. This applies to shopping in the store, and bags for transporting things.





Do not carry heavy bags on one shoulder. The best alternative is a comfortable backpack or bag on wheels.





Do not forget to exercise regularly and strengthen your back. The best prevention of spinal diseases is swimming, jogging and cycling. Even an ordinary walking brisk step will already help strengthen the muscles.





Back exercises

1. Lean your back against the wall so that the walls touch both the shoulder blade and the lower back. Place your feet 30 cm from the wall, and lower your hands, turning your palms back. Then slide slowly down the wall until the thighs descend parallel to the floor. Hold in this position for a few seconds, then slowly rise, without tearing your back from the wall.
2. Lie down on the floor, press your lower back against it and fix your legs in a bent position. Raise one leg so that the tibia is parallel to the floor and the heel is tense. Make slow circular movements with this leg. After ten seconds, do the same with the other foot.

Try to do these exercises as often as possible. And of course, do not hesitate to ask for help in moving weights, if the load is too large for you.