The 10 major errors in bodybuilding

The 10 major errors in bodybuilding (and how to avoid them!)

Bodybuilding is much more than a simple hobby; It is a commitment to your health and well -being.

However, many practitioners, for beginners or experiences, make mistakes that can slow down their progress, cause injuries or even discourage their motivation.

In this article, we will explore the 10 major errors in bodybuilding, offering concrete strategies to avoid them and optimize your practice.

1. Do not heal you

Heating is a fundamental step, often underestimated. By neglecting this phase, the muscles and joints are exposed to a risk of accumulation of injuries. A good heat -Up must last between 10 and 15 minutes and include dynamic exercises, such as rotations of arms, legs of the legs and specific movements to the exercises you will perform. Also remember to include mobility exercises to soften the joints.

How to avoid this error?

Always dedicate time to your heat. If you are overcoming time, reduce the duration of the training session, but never sacrifice the heat. Consider the preparation of a hot -up protocol that you will follow at each session.

2. Train without program

Training without a defined plan can lead you to go to the circle and not see significant progress. A well -designed program helps you structure your sessions, follow performance and adapt your training according to your goals.

How to avoid this error?

Develop a training program based on your goals (strength, hypertrophy, resistance, etc.). Use applications or newspaper formation to notice performance and adjust the program as you progress.

3. Undost stretching

Stretching is not limited to some passive sections. It must include movements that prepare the muscles for the specific effort you will do. A good stretch increases body temperature, improves blood circulation and prepares the nervous system.

How to avoid this error?

I include targeted exercises related to the day meeting. For example, if you plan to make squats, join the movements that activate the legs and the hips, such as sluts or light squats.

4. Bad technique – prefer the quantity to quality

An inadequate technique can cause short and long -term injuries. Too often, professionals focus on the increased weight rather than on the correct execution of the movements. This can damage your security not only, but also for the effectiveness of your training.

How to avoid this error?

I invest the time to learn the right technique. Do not hesitate to request the help of a personal coach, follow the explanatory videos or register during the training sessions to analyze your technique.

5. Training with too heavy loads or not enough

Finding the right center in terms of weight can be delicate. Too heavy loads can lead to injuries, while too light weights do not stimulate muscles enough to cause adaptations.

How to avoid this error?

Regulate the force regularly and regulates the weight accordingly. A good indicator is to choose weights that you can raise for 6-12 repetitions with a good shape, feeling muscle effort at the end of the series.

6. Ignore the breaks between the series

The breaks between the series are essential to allow recovery to the muscles. The ignorant can lead to excessive effort, a drop in performance and a risk of accumulation of injuries.

How to avoid this error?

Plan your rest times depending on the intensity of your training. For resistance exercises, provide 2 to 3 minutes of rest, while, for hypertrophy, it may be sufficient from 60 to 90 seconds.

7. Always the same gestures

The tests of the same exercises can cause stagnation and boredom. Your body quickly adapts to stimuli, which can slow down your progress.

How to avoid this error?

Integrate a variety of exercises in your program. He regularly changes movements, corners and equipment (dumbbells, bars, machines) to solicit different muscle groups and maintain motivation.