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Whatever your fitness goals, hurting is definitely not one of them. But according to a study from the University of Arkansas, there has been a 35 percent increase in gym injuries in recent years.

Personal Trainer Justin Price, M.A., owner of The BioMechanics, a corrective exercise and a functional gym in San Diego, says there are two main reasons for work-related injuries. The first is poor posture during the day, which eventually weakens the entire musculoskeletal structure. To avoid this, make sure your computer screen is positioned so that it does not bend or bend.

The other mistake is to try too fast, both in repetitions and in weight. "The problem that brought you to the gym did not happen overnight so you cannot undo it overnight," says Price, co-author of the Idiots Functional Training Guide.

In other words, these 50 pounds cannot be erased in a mega-marathon treadmill session. And bleeding from the overweight blood vessels on the test bench will not take you from Christian Bale's The Machinist to Christian Bale's Batman in an intensive workout. Avoid the risky workout or a muscle building plan to save you because it can harm your body.

To get started, look for a certified personal trainer (Price recommends one with PTA Global, NSCA or NASM certifications) to make sure you are applying the right technique and try to think of yourself as your own coach by following your goals. Do not be too personal. "Think about working on your body as a third party - if you remove your ego from the situation, you can really evaluate your goals," says Price. You can avoid injuries like the ones mentioned below, which Price says to see more often.

Chest Injury

Typically a rupture of the pectoral muscle or tendon from the arm, this injury often results from the loss of control of the dumbbell or dumbbell by pushing the bench, but this can also happen if you try to use weights heavier than yours. I am used to lifting things, and I am still not strong enough to handle them, "says David Geier, MD, orthopedic and director of sports medicine at Medical University of South Carolina (MUSC).”You will feel a tearing sensation, and the chest and arm often become black and blue," says Geier.

Just work with a load that you can control. You'll know it's too hard when you wobble and feel like you're falling, and use an observer for heavy games.

Biceps Tendon

This tendon connects the biceps muscle of the arm with a bone in the forearm, and if you try to bend too much weight or suddenly drop the rod or dumbbell, you risk a tear. "The arm becomes black and blue, and the biceps look bigger," says Geier.

Avoid it: Like the chest muscle, you work with a weight that you know you can handle, and always rely on the help of an observer.

Labral Fissure

Have you ever heard a click or a click in your chest or in the military press? This could mean brewing problems. More precisely, the bumper of the cartilage surrounding its glenoid can push back the spherical articulation of the shoulder.

Avoid it: labial tears do not usually happen overnight, so if you hear that dreaded click or feel a headache or uncomfortable shoulder pain, do not be silly. Have your shoulder checked as soon as possible, says Geier.

Star Break

If you are a Butterfinger on a bench and this bar collapses in your chest, your sternum (it's the bone right in the middle) pays the price. "Doing a test bench and not being able to set the bar safe is one of the most common nightmares in gymnastics," says Weiss. Worse, a fallen bar could do more damage if it builds up in the trachea and cuts oxygen. (Yes, this often happens during exercise at home unattended).

Avoid it: Use a single weight that can handle and deal with an experienced observer who knows the correct position of energy and the position of the hand. Tell him how many people you think you can do in advance, Weiss says, so he knows when to jump.

Dislocations

Failure to pay attention to its shape or putting too much weight on the bar can cause dislocation of the hand, shoulder, elbow or knee, Weiss says. How? All this excessive pressure on the ligaments forces the bones out of their normal positions, creating what Weiss calls a medical emergency. (Yes, it is true, if it is, ask for professional help, not a partner who tells you that you can put it back in his place).

Prevent: Exercise your muscles in several directions at each workout or change the exercises for each muscle group from one workout to the next. For example, instead of just pressing on the chest, adding lean or disjointed pressing or beating and keeping the weight low enough to maintain proper form and technique, Weiss says. "You should be able to push or pull a steady, steady motion to complete the set."

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