2. Choose the right sports shoes. Never wear shoes with slippery soles when exercising, because there is nothing worse than falling down with a barbell. Choose comfortable and breathable sports shoes. Don't forget to clean and replace sports shoes in time to keep the gym clean and reduce the risk of accidental falls.
Don't exercise when you are uncomfortable. If you are sick, tired or feel weak, try to avoid doing exercise. Because it is difficult for people to keep their balance when they are weak, the chances of injury will greatly increase. When muscles are weak, all the burdens of the body will fall on the connective tissue structure, which is easy to cause joint and ligament strain.
4. Follow the correct exercise method. If your exercise method is not so standard, try to be as close as possible. Incorrect posture or improper method when lifting barbells will increase the lifting weight. Wrong sports skills can easily cause injuries. It's best to ask the coach to demonstrate the correct posture before exercise.
5. Eat correctly. Fitness needs a lot of energy, so you need to eat food within 1-2 hours before exercise to provide energy. Otherwise, the sugar in your body will decrease rapidly, and you will soon feel weak or even injured. Make sure you get enough vitamins and protein. Protein not only contributes to muscle growth, but also helps to strengthen other tissues in the exercise system.
6. Drink plenty of water. There is a saying among junior bodybuilders that you can't drink water during exercise. This is not correct. Replenishing enough water can avoid dehydration, which can easily lead to dizziness and physical injury.
7. Please be accompanied by a coach. Some movements need the protection of the coach, such as barbell bench press. Usually, when you are tired from exercise or overestimate your physical strength, it is even difficult for you to get out from under the barbell. In this case, there should be a coach around to ensure that the barbell will not suddenly hit your chest or abdomen.
8. Wear a wristband and belt when exercising. Everyone has his weakness. Some people may have knee pain, while others may have wrist injuries. Elastic bandages and weight-lifting belts can provide support for connective tissue structures and prevent injuries.
9. Don't lift the overweight barbell. The purpose of going to the gym is not to surprise others with your extraordinary physical strength. If you are exercising for yourself, not taking part in the competition, then you have absolutely no need to prove anything to others. Step by step, lift the barbell that suits you, and don't care what people around you think!
10. If you feel unwell or painful, please stop exercising immediately. When you feel slight pain in your joints, spine, muscles or ligaments, please stop exercising immediately. Once you feel pain or discomfort, don't exercise again that day. Sticking to exercise when you are uncomfortable will only aggravate the injury. If you can't avoid injuries, you must see a doctor, because some injuries may be far more serious than they look.
Extended data:
The main reasons for injury are: insufficient training level, poor physical fitness, incorrect movements and lack of self-protection ability; There are no or insufficient warm-up activities before exercise, lack of training to adapt to the environment, and improper teaching and competition organization. Sports injury is more acute than chronic, and acute injury can be transformed into chronic injury due to improper treatment or premature training.
In all kinds of injuries, find out the main contradiction for first aid, such as bleeding, stop bleeding first. When in shock, resist the shock first, and don't hesitate to delay the opportunity.
People's Network-Focus on Fitness: 10 Ways to help you avoid sports injuries.
Baidu encyclopedia-sports injury