The first step is to warm up.

Many people never warm up, so they are the most likely to get hurt during exercise. Don't underestimate warm-up exercise. This 15 minute warm-up exercise can help you exercise quickly. In particular, warming up all parts and joints can reduce injuries in sports. You can stretch for 5 minutes, move your joints, stretch stiff muscles and bones, and then jog 15 minutes or walk fast to keep your whole body warm.

Step 2: Three Golden Fitness Actions

1, squat (squat with weight) Don't squat too fast or too low, otherwise it will easily damage joints such as knee joint and ankle joint. The reason why the barbell is put down too fast is that the supported muscles are too loose. The weight of barbell plus a certain speed will lead to failure or slippage. However, it is very important to practice squat protection and help. Waist: put your hands around the waist of the practitioner from behind and squat together. Handle bar: the practitioner stands from the front or back, and hands and palms help to hold the barbell.

2, bench press, the angle between the big arm and the body is about 40 degrees. Don't stick too close to your body and don't drive too wide. Put the barbell under your palm to avoid wrist injury. If your shoulders are obviously uncomfortable during bench press, it must be the wrong posture. Adjust the thick waist immediately, or you will get hurt.

3, dumbbell press, it is best to choose a dumbbell stool with a backrest, waist and back close, feet stand apart, upper limbs stand upright, head held high, core tightened, arms spread to both sides, push dumbbells. The displacement of dumbbell is not a straight line upward, but an arc inward, and the elbow can be pushed back and forth until 90 degrees.