2. Choose the right weight: choose the barbell weight that suits you. An overweight barbell will increase the risk of injury. It is suggested to start with a lighter weight and gradually increase the weight with the improvement of muscle strength.
3. Action standard: During barbell training, you must maintain the correct posture to avoid uneven muscle stress or joint injury caused by wrong actions. You can consult a professional coach or watch a teaching video to learn the correct movements.
4. Breathing control: During barbell training, you should learn to control your breathing to avoid holding your breath or shortness of breath. Generally speaking, inhale when you exert yourself and exhale when you return to your original position.
5. Speed control: The sooner barbell training, the better. Keep a steady and rhythmic speed, and avoid lifting or lowering the barbell quickly, so as not to cause muscle strain or joint sprain.
6. Proper rest: During the training, we should keep proper rest time to avoid excessive fatigue. You can rest for 1-2 minutes between each group's movements, and rest for 1-2 days after each training.
7. Strengthen core strength: During barbell training, strengthen the strength of core muscles such as abdomen, back and buttocks to improve physical stability and reduce the risk of injury.
8. Balance: During barbell training, keep your body balanced and avoid leaning to one side excessively, so as not to cause muscle imbalance or uneven joint stress.
9. Gradually increase the training volume: In barbell training, gradually increase the training volume according to your physical condition and training objectives to avoid high-intensity training from the beginning.
10. Diet and recovery: ensure adequate nutrition intake and adequate sleep to help muscle recovery and growth. At the same time, you can do some relaxing stretching exercises to relieve muscle tension.