There are several ways to protect bodybuilding.

1, before you start exercising, you must be prepared according to the requirements of the training class.

2. The basic way to avoid injury is to do 1-2 groups of warm-up exercises with moderate weight before exercise, and then formally adopt heavy exercise.

3. Wear protective gear (wrist protector, elbow protector, waist protector, knee protector, etc.) when exercising. ) according to your needs. For example, when doing heavy squats and pushes, you must wear a belt, and knee pads should be added to squat, so that the weight can be concentrated on the training part to prevent waist and knee injuries; If you have hurt your wrist before, be sure to bring your wrist guard when doing bench press.

4. Training alone, especially for beginners, if they encounter difficulties or dangers during exercise, they should first keep calm and not be nervous, and then take effective measures to help and protect themselves, relieve difficulties or eliminate dangers. For example, the barbell is pressed against the back of the neck for the last few times and can't be lifted up any more. You can lift the barbell with the help of knees, legs and body swing. If you practice barbell bench press, when the barbell is pressed on your chest and you can't lift it, you can do a lift with your chest back first to help lift it. If you fail, take a deep breath, hold your breath, push the barbell forward from your chest to your lower abdomen, and then lift your upper body.

Second, peer protection.

In training, in order to encourage each other, help each other and protect each other, it is best to practice together.

If you re-train, it is best to have a companion behind you (1 person) or two sides (2 people) to protect and help. If the action is successfully completed, the companion only needs to prepare for protection, observe the training situation and take help and protection measures at any time; If there is movement deformation, you can help the practitioner complete the movement through auxiliary means; When encountering difficulties and dangers, the companions should take immediate measures to remove the dangers. This can not only ensure the safety of trainers, but also improve the training effect.

In the gym, people with a little sports experience should always pay attention to some inexperienced people. Some people who have never done bodybuilding, when they enter the gym, see someone practicing bench press, and try to lift it when others are not paying attention (for fear of being laughed at). As a result, the barbell can't be pushed up when it is pressed on the chest, but it is too nervous to shout. In this case, you should immediately tell them not to be nervous, hold their breath and don't move (to prevent the barbell from crushing or twisting the trainer) to help them get out of trouble immediately.