1. At the beginning of a workout, it is always necessary to warm up. So you prepare the muscles for the upcoming loads
2. Rest between workouts of the same muscle group should be at least 48 hours. This is the minimum time required for tissue repair.
3. Do not exercise in a tired, painful condition. Many injuries result from overtraining.
4. When mastering a new exercise, work with a minimum load until you learn the technique. It is better to do this under the guidance of a coach.
5. Fully concentrate on doing the exercise. Do not get distracted by talking and looking at girls (do it while relaxing). Control weight gain, also be careful during the negative phase.
6. When unbending, never turn off the joints completely (do not fully stretch your arms and legs under weight). This will only carry the entire load on the joints, which is fraught with trauma. Also avoid over-stretching the ligaments and tendons.
7. Try to keep the muscles of the core in a selected state - so you stabilize the spine and protect it from injuries.
8. Doing the exercise, keep the weight closer to the body. Avoid jerking movements. Follow the technique!
9. Never lay your head back while doing the exercise, do not raise it too high up, or lower it too much. So you risk damaging very fragile cervical vertebrae.
10. When working in a standing position, always take a stable position and maintain balance.
11. When sitting, the feet should be completely touching the floor, and the legs bent at the knees should be a right angle. So you stabilize the lumbar spine.
12. While training the leg muscles, walk around the hall between sets, so that the blood circulates through the vessels. In the sitting position, the blood stagnates, which can cause edema.
13. Breathe correctly. The exhale is always on effort, and the inhale on the negative phase. You should not hold your breath for long. This can lead to dizziness, rupture of blood vessels and loss of consciousness.
14. Maintain water balance. Drink water even if you don’t feel thirsty. The first signs of dehydration are hard to see.
15. When working with maximum weights, use insurance.
16. Make sure sports equipment is in good condition. Use locks on bars and dumbbells, put on a weightlifting belt, if necessary, bandage your wrists and use gloves.
17. Your clothes should not be fashionable, but comfortable, not to restrict movement. Pay special attention to shoes - no slippers and flip flops. Shoes should be stiff enough, on non-slip soles, tightly laced. The ideal option is a barbell.
18. After a workout, warm up, stretch, do massage.