The 2 Cardinal Rules For Weight-lifting:

 

ONE: Savor the negative

 

The “negative” is the eccentric portion of the movement: the RE-traction of the muscle being used in the exercise. The entire process should be a steady, smooth, controlled motion. Avoid any and all quick, abrupt or “jerky” movements!

 

TWO: A.B.B. (always be breathing)!

 

NEVER hold your breath. Decisive exhale(s) prompt / impel the exertion. The “exertion” pertains to the concentric portion of the movement: the CON- traction of the muscle being used. 

 

Your breathing dictates when things happen. Nothing happens until the breathing says so. (The breathing is in charge.) The pace of the exercise is subordinate to the pace at which the lungs want to operate. It’s never a RACE to get through the repetitions of a set. Take your time. The decisive exhales facilitate the muscle contraction (the “exertion”). Among other things, this prevents your blood pressure from spiking. 

 

 Meanwhile, breath as you need to in between repetitions and during the course of the retraction (the “negative”). This ensures continued delivery of oxygen to your brain. Taking care of your body means taking care of your mind.