Weightlifting is mainly about practicing waist and abdomen strength. The action is actually very simple. Prepare a barbell or dumbbell, first stand on the flat ground, hold the barbell or dumbbell with both hands, stand with your legs slightly bent, your back straight, your feet shoulder width or slightly shoulder width, and bend over. Don't bend your hands, so that the barbell or dumbbell will get up when it touches the ground. When doing it, don't use leg strength. If you want a better effect, stand on the board of 10 cm, so that the stress on the waist and abdomen will be greater, but you should pay attention to direct protection. You'd better buy a belt to protect your waist and avoid pulling it, or you will suffer, haha, just for you, hehe, I just practiced, but only in the gym!