The purpose of going to the gym is to learn to pick up heavy objects in the right way! Many people are used to bending down to catch dumbbells, but this will inevitably bring pressure to your lumbar spine.

What should you do?

Pick up the dumbbell from the ground by hard pulling or squatting (keep your back naturally bent and use the strength of your legs and hips), then put the dumbbell on the dumbbell stool and put it on your legs!

Step two, lie down and push the dumbbell up!

This step is the most critical step and the most fragile one. The next bench press process depends on this step!

Many people completely want to put the dumbbell back by the strength of their arms, which is unwise! You need to use the strength of your legs, put the dumbbells on your thighs, touch the ground with your toes slightly, and then lift your legs. Dumbbells will rise with the trend, lift dumbbells and lie down!

Step 3: Play dumbbells safely!

Too many people put dumbbells on their shoulders because of bad posture, and many people throw dumbbells at will. This is not a good practice!

What should you do?

When the action is finished, straighten your arms, turn inward slightly, adjust the dumbbell to a holding posture, then lift your legs (hips and knees bend 90 degrees) and lean the dumbbell against your thighs, then get up conveniently!