Salman Khan is injured while lifting a 5kg dumbbell; here’s what you should keep in mind

Sharing the news on social media with a bizarre caption, the 57-year-old posted a photo of himself showing off a huge bandage on the back of his shoulder. When you think you’re carrying the weight of the world on your shoulders, he says duniya ko chodo paanch kilo ka dumbbell utha ke dikhao (leave the world aside, take a 5kg handlebar). Zachmi Hai Tiger (the tiger is wounded). #Tiger3, she tweeted.

Lifting dumbbells is an effective way to build strength and improve overall fitness. Whether you’re a novice or an experienced lifter, incorporate handlebar exercises in your workout routine can help improve muscle tone, increase bone density, and boost your metabolism. However, one must be careful with dumbbell exercises to avoid injury, experts note.

People need to be cautious when lifting weights. If not done correctly there is a high risk of tendon e ligament tears, prolapsed intervertebral discs, hernias etc, said Dr. Dilip Gude, Senior Consultant Physician, Yashoda Hospitals, Hyderabad.

He suggested focusing on gradually increasing dumbbell weights. Using a dumbbell with a lighter weight for a longer time is a good start. Once you’ve built up decent muscle mass, you can choose higher weights. When lifting weights, one should try to have an upright posture bent at the knees rather than the back, he said.

Agreed, Pankaj Mehta, Master Trainer, Gffi Fitness Academy, shared the following dos and don’ts to keep in mind when lifting dumbbells.

*Before lifting, warm up for at least 5-10 minutes followed by the lift stretching to increase range of motion.
*Lift and move with proper technique.
*Heavier dumbbells should be lifted with the help of instructors or by placing the dumbbells on a rack.
*Both hands should move in the same direction during two-handed movements.
*Use controllable weights.
*The range of motion should be in accordance with the flexibility and limit of the joints.

But some people have to avoid lifting dumbbells. People with intervertebral disc disease and chronic back pain, known heart disease with reduced ejection fraction, those with heart rhythm disorders, coronary artery disease etc. they should opt for lighter exercises than weight lifting. Before opting for a strenuous workout, a complete physical health check of the whole body and certification from a doctor is always best, said Dr. Gude.

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