In any sport, such as lift the bar keep in mind that it is important for you to recognize the risks of injury. Do not forget also to not practice excessively. Here are tips you can do for you beginners to avoid injury and can get the optimal benefits.
– Start slowly
When you first go to the gym, do not do it 5 times a week. Start slowly. It would be better if you do it gradually every few days. The current recommendation of experts is to do it 2-3 days per week, at least 30 minutes per day. But for you beginner, you can do it 1-2 days per week.
– Do not forget the stretch
Heating and stretching will reduce the risk of injury while exercising. When you are warming up, you should stretch the muscles and hold them for about 15 seconds. You will avoid injury when doing well and correctly.