A girl from Bikaner, Rajasthan, while practicing powerlifting in the gym, has died due to fracture of his neck. The name of this girl was Yashika Acharya who was 17 years old. A lot of questions are being raised on death while lifting the weight of Yashtika, who was a national champion. Some people are telling the mistake of the trainer, while some say that due to the hand slip, his balance was disturbed and this incident happened. In such a situation, we have been Mr. India 4 times and spoke to bodybuilder Mukesh Singh Gehlot, who was a gold medalist in the powerlifting championship. He also trains many national and international powerlifters. Talking to Aajtak.in, he said that what mistakes did Yashtika made while lifting so much heavy, which became the cause of his death.
Where was the mistake in heavy lifting?
Mukesh Singh says, ‘This accident that has happened is quite dangerous. Seeing this video, there are many mistakes due to which this accident happened. The first thing is that the girl’s height is about 1-2 inches above the rack (barbell’s stand), which is lifting weight from the rack (barbell’s stand). That is, the girl lifted the legs of her feet about 1 inch to place that weight on her shoulder ie traps muscles (upper muscles) and then put the weight on her shoulder. In such a situation, the load of so much weight came straight on the girl’s claw and it spoiled her balance.
‘Secondly, as soon as the girl lifts the weight and retreats, her foot places on the corner of rubber mats and her balance is completely spoiled. Therefore, while lifting weight, the surface (floor) under the feet should be flat. If the girl’s balance did not deteriorate due to mat, then the chances of this accident would have reduced.
Apart from this, the trainer did not hold the girl so much heavy lift and to make a balance. The trainer is only giving a slight support to the girl’s Barbell with a thumb. But while lifting so much heavy, support is always given from the stomach or belt. Out of the catchrs (fellow people) standing on both sides of the girl’s Barbel, the support from the right side could not handle the weight, due to which the balance of Barbel was disturbed and suddenly she fell due to not being able to handle.
When Mukesh Gehlot was asked about how to lift the youth in the gym or what precautions were taken before lifting heavily, he said, ‘I will say that the first thing you will say is to you under the under of an experience and certified fitness coach Heavy lifting should be done only after staying. Keep in mind that never suddenly lift such a heavy lift. Always work on your strength by increasing weight weighing two and a half kilos. For example, if you are applying 80 kg to 10 reps, then first try to put 80 kg to 12 reps. When 12-15 Reps start getting easily, then you increase the weight of two and a half kilos and then put 8-10 reps with it.
What precautions should be taken before heavy lifting?
Celebrity fitness coach Prasad Nand Kumar Shirke, who has trained many celebs like Hrithik Roshan, Shweta Tiwari, asked about what precautions being taken while doing heavy lifting, he said, ‘Those who go to the gym go to the gym and do heavy lifting People should first pay attention to their safety. How safe with heavy lifting equipment, how is their maintenance, they should wear a weightlifting belt or not, whether we wear lifting shoes-ne-glavs or not, all these things should also be paid attention to.
‘Heavy lifting should be done with progressive overload training techniques. This strength technique provides great benefit in strength and intelligence. For example, if someone is currently reposing 10 with 100 kg weight and if it has to increase 105 kg weight now, first 100 kg to 12 or 15 reps. When you can easily make 15 raps, then increase the weight of 5 kg and do 10 repses with it. After this, if you have to lift more weight, then try 15 reps with 105 kg weight again and then increase the weight of 5 kg.
‘Always train by staying under the coach who is certified and he has been training on heavy lifting. Never lift ego, this increases the chances of injury. Parents also note where their child is training and how much safety is there.
Masks are also necessary to prepare: Celebrity physiotherapist
How to prepare themselves for heavy lifting when you have made therapy to many celebs like Ranveer Singh, Akshay Kumar, Jacquel Listening to inner voice is very important. As much as the capacity of your body is, lift as much as possible. The load at the time of heavy lifting also comes directly to your joint. Joint muscles and tendons are surrounded by tendon, so it is very important to activate the muscles before lifting so much weight.
‘Warmup, mobility is very important. This makes your joint and muscles ready for heavy lifting. Assuming, if you do heavy lifting without warmup, then the chance of injury will increase because your muscles will not be ready to lift as much heavy. After the workout, foam rolling, Strechic is quite important that will relax the muscles and help to get ready for the next workouts.
Strong bones like this
When Aajtak.in learned about strengthening bones and muscles from Dr. Jayatirtha W. Kulkarni, Consultant Orthopedics, Fortis Hospital, Bangalore, he said, ‘The ability to bear bone load may vary from every human being. What kind of load is falling on the bone also tells its strength. For example, when someone bends, he cannot lift too much weight. Proper techniques are for this. So you must have seen if someone bends the waist and takes a bucket of 10 kg of water, then there is pain in the waist. On the other hand, if you sit and keep the back straight, that bucket is raised, then there is absolutely no pain.
‘Usually the strength of bones and joints is sufficient to easily withstand 3 to 4 times more weight than body weight. However, osteoporosis and other diseases can reduce the strength of bones. Many times, even a little emphasis on wrong technology can cause bone breaking.
The most important thing to take care of the strength of bones during weightlifting and powerlifting is to follow the appropriate technique. Lifting should always be done by staying under an expert. Gradually weight should be lifted and not heavy lift from the beginning.
To keep bone health good, it is good to do strength training with light or medium weight. It is also necessary to take a diet with calcium and vitamin D. Avoid alcohol, smoking, drugs etc. Milk and milk products, green leafy vegetables, soybeans, ragi, dryfruits to keep bones, muscles and tendons strong and increase strength. They are rich in calcium and help in maintaining the strength of bones.