• Join my H-E-B Online.
  • Takes only a minute!
  • Learn more
  • or
  • Order status
  • 0
    My Cart 0 itemsSubtotal $0.00Close

    Your cart is empty

    Continue Shopping

  • Cart  $0.00
All heb.com
  • All heb.com
  • Products Only
  • Recipes Only

Strength and Technique

Print

Strength and Technique

Muscle Up! Muscle-strengthening activities are structured exercises that include lifting weights or working resistance bands. If strengthening exercises are new to you, begin with low weight and higher repetitions. It's a good idea to ask for guidance from a professional as it is very easy for people to do certain exercises improperly and risk injury. When you follow good technique, you will enjoy safe and effective results.

Basic Principles of Strength Training


Good Posture and Neutral Spine Position

  • Neck is in line with your spine
  • Spine maintains its natural curve
  • Eyes look straight ahead and your chin should be pulled back slightly
  • Draw shoulder blades together toward your spine
  • Slightly lift your chest
  • Contract your abdominal (stomach) muscles by pulling your belly button in toward your spine
  • Avoid pelvic tilt in any direction
  • Toes should be pointed forward and there should be a slight bend in your knees

Form, Control and Repetition

  • Wrists should also stay in a neutral position when you are using hand weights
  • Perform both the lifting and the lowering portions of the exercise in a slow, controlled manner
  • Don't use momentum or swing the weights
  • Never sacrifice form for a heavier weight. If you lose the proper technique, you may injure a joint and then require a long recovery time!
  • Increase the resistance or the number of repetitions when the exercise is no longer challenging
  • If your muscle does not fatigue, it is not being worked hard enough and you limit the potential benefits. If you can easily do three sets of eight to 12 repetitions of a weight, it may be time to increase it
  • Allow a day of rest between muscle-strengthening activities. This will allow your muscles to recover and adapt to your training efforts
  • Work all sides of the body to create muscle balance. For example, if you are working the chest you will also need to work the upper back
  • Breathe through the exercise. Avoid holding your breath, especially through the lifting phase
  • Exhale as you lift the weight; this will help you build core strength and avoid an unnecessary increase in blood pressure