Powerlifting is a tough sport that requires exhausting workouts, a proper diet, preparedness for injuries and complete dedication. To lift such large weights, you need to have well-developed muscles of the legs, arms, back and chest. So the path from a beginner to a master in this sport is not only about performing three basic exercises. There are many more minor things to do. In this article we will talk about what powerlifting is.
The basics
As mentioned above, this sport revolves around three basic exercises. This is a bench press, deadlift and squats with a barbell. In each of these exercises, the athlete must lift the heaviest weight, taking into account technical requirements.
It turns out that powerlifting is a powerlifting. By the way, this complex is also used in bodybuilding. Only emphasis is on building muscle. In powerlifting, however, exclusively power indicators are important.
The training program is designed so that the athlete can complete the exercise with the maximum possible weight 1-2 times. Rest between sets can be up to 10 minutes, because the body is subjected to excessive stress, and it takes time to recover.
Short story
The Powerlifting sport began to take shape in the West in the mid-20th century. Just at that time, purely athletes increased, striving to develop their strength indicators with the help of a bar. The first powerlifting competitions were held in the 60s, and in 1972 an International Federation (IPF) was organized. A year later, a championship was held, which attracted athletes from around the world.
In our country, the development of this sport falls on the 70s. But official powerlifting competitions began to be held only in the 80s. Then he received universal recognition. And in 1990, the USSR entered the IPF.
Benefit
As mentioned above, powerlifting is a sport with a risk of injury. Therefore, physical fitness is of paramount importance to the athlete. Unstable joints and ligaments, poorly developed muscles make a person vulnerable when lifting large loads. Therefore, without special training and proper nutrition, you should forget about triathlon.
But with the right approach, there is still benefit. It is as follows:
- Increased immunity.
- Strengthening tendons, bones and muscles.
- Normalization of appetite and sleep.
- Good physical form.
- Strengthening the heart.
- Increased Stamina.
- Normalization of the hormonal system.
- The increase in strength.
It should be noted that the benefits of powerlifting will be observed only with a well-designed training program. It is necessary to take into account all the individual parameters of a person: gender, age, state of health, etc. The coach is obliged to tell the novice athlete about the dangers of this sport, and if he does not change his mind to do it, then properly prepare him for working with heavy weights.
Harm
With improper training, powerlifting can be hazardous to health. So, why is it harmful:
- Displacement of disks and intervertebral hernias.
- Serious injuries to joints, tendons, muscles and ligaments.
- Heart problems.
Do not engage in this sport in adolescence. During this period, the skeleton grows rapidly, and large loads can cause irreversible deviations in the development of the spinal column. Excessive load on cartilage tissue is also dangerous. After their damage, you can’t recover.
Powerlifting and girls
For girls, this sport is an opportunity not only to lose weight, but also to tighten muscles, improve your figure, and also become stronger and more confident. Now the myth is widespread that powerlifting (photos of athletes are attached to the article) leads to muscle hypertrophy and makes the female figure masculine. In fact, in the female body there is very little testosterone, so it is unlikely to build huge muscles.
So this is just a false stereotype about powerlifting. After all, training is not aimed at building mass, but at working out the muscles in order to increase their strength. And if the girl will not use hormonal drugs and absorb kilograms of protein, then she is not destined to acquire steel muscles. What are the advantages of powerlifting for girls? Classes in this sport will allow:
- Tighten the figure. The body will acquire a muscular relief and become even more sexual and desirable for the stronger half.
- There are different goodies. During training, many calories are burned, so you are unlikely to get better.
- Increase strength. This will help to do household chores much easier. For example, move the sofa if the husband is not at home.
- Accelerate metabolism. In this case, the consumed products will be more useful. And the skin with the body will be cleansed.
Training for beginners
Beginners should start with basic training that will prepare the body for regular and serious stress. You need to do at least three months to understand whether strength indicators are growing and whether you should even engage in this sport.
Gradually, additional exercises with a large number of repetitions should be connected to the basic exercises. Otherwise, weak muscles can fail in competition. The most important thing in powerlifting is the exercise technique. It must be strictly observed when lifting any weights. This will give positive results and minimize the likelihood of injury.
Equipment
1. Bandages
Needed to protect the knee joints. They also help to get up with squats. Help will depend on the technique of the exercises, as well as the type and quality of the bandages. There are only three major manufacturers of this outfit: Marathon, Titan and Inzer. As for which one is better, opinions differ widely. There are both positive and negative reviews. Therefore, each athlete should choose the bandages individually.
2. Shoes
A beginner does not need to buy special shoes. However, when an athlete becomes a professional, this element of equipment becomes of great importance. For example, for squats it is better to buy special shoes.
As for deadlift, the most important thing is the distance from the bar to the knees. The higher it is, the easier it is to lift it. Therefore, you need shoes with the most rigid and thin sole (otherwise it will be difficult to maintain balance). At the moment, the best models are produced by Adidas. They are as comfortable as possible and meet all the rules of a sport such as powerlifting. Photos of shoes can be viewed on specialized resources, in company directories and so on.
3. T-shirt for bench press
Pretty important piece of equipment. Helps in exercise such as bench press. Powerlifting, as mentioned above, is a traumatic sport. And this shirt helps to be safe. It is made of elastic fabric and is very firmly sewn. The principle of action - is pulled together in the chest area, helping to squeeze the bar. Dressing her yourself is simply unrealistic. At least one person is needed. In the bench itself, she adds about 15-25 kg. Although some athletes can squeeze more weight without the help of a shirt. So this is a purely individual question.
Nutrition
Powerlifting is a sport whose main motto is "Eat right." The most ideal option is to make your own diet with a professional nutritionist. If this is not possible, then adhere to the following rules:
- Stop drinking alcohol, sweetened drinks, and drink plenty of water.
- Eliminate processed foods, sausages, and any processed foods from your diet. Eat only natural foods.
- Include vegetables in every meal. They are a storehouse of vitamins, fiber and contain antioxidants.
- Complex carbohydrates and fruits can be eaten at any time. If we are talking about products with a high glycemic index (cereals, pasta, etc.), then it is better to use them after a workout.
- Plan your diet for the week. Make blanks. For snacks in the house there should always be enough fruit and nuts. Well, for a full dinner, it does not hurt to stock up on cereals and meat.
- Eat every 2-3 hours. This will accelerate the metabolism and will get rid of excess fat.
- Healthy fats must be included in the daily diet. These are nuts, vegetable oils, fish.
- Diversify your diet. Usually proper nutrition leads to breakdowns, so always look for new recipes.
Conclusion
Now you know what powerlifting is. Finally, I want to warn you. Powerlifting will not bring you either health (like fitness) or a lot of money (on the contrary, the funds will constantly go to food, supplements, equipment, etc.). So, before you go into this sport, think carefully about everything!