Before you start discussing which exercises are related to weightlifting, you should decide who should do this. Sport, undoubtedly, occupies the most important place in the life of every person. If you want to be healthy, you need to play sports. The main thing is to choose your direction correctly. And remember that you need to help yourself, and not harm.
The importance of sport in human life
Unfortunately, human health is a fragile and volatile concept. Our body is prone to numerous diseases and problems. But there are a few rules that will help any person maintain strength and energy for as long as possible. To maintain health, we need a healthy heart, proper metabolism, and good blood circulation. Since childhood, we have been running on the street, playing outdoor games, breathing fresh air. At the same time, our muscles develop and become stronger, grow, the heart drives oxygen-enriched blood. After the games, children want to eat, and wholesome food contributes to the growth and development of the body. Everything is functioning correctly.
But getting older, we often begin to lead a less mobile lifestyle, especially in middle age. Sedentary work, lack of oxygen and movement make us weak. The body freezes, the blood does not deliver useful trace elements to all organs, in particular to the brain. As a result - weakness, bad mood and illness. Therefore, it is extremely important to play sports. Any suitable view for you.
What is weightlifting
Weightlifting is a sport based on weight lifting such as a barbell or kettlebell. Weightlifters are sometimes called bodybuilders. Professionally, sports began to develop in the 20th century. In 1920, the International Federation of Weightlifters was created. Sports are still popular among both men and women.
There are categories that depend primarily on the weight and gender of the participant. For men:
- over 105 kg;
- up to 56 kg;
- 56–62 kg;
- 62–69 kg;
- 69-77 kg;
- 77-85 kg;
- 85-94 kg;
- 94-105 kg.
For women:
- over 75 kg;
- up to 48 kg;
- 48-53 kg;
- 53-58 kg;
- 58-63 kg;
- 63–69 kg;
- 69-75 kg.
Russia is one of the leaders in the world in this sport. Weightlifting is based on just two exercises: a jerk of the bar and its push. The rules have changed throughout the life of the sport. From 1920 to 1928, weightlifting looked like a pentathlon. The complex of exercises included: jerk and push with one hand, bench press, jerk and push with both hands. In 1928-1972 there was triathlon: bench press, two-handed push, jerk. Further, the complex was simplified to biathlon: jerk and push with both hands. During the competition, the athlete is provided with three approaches in each exercise. Weightlifting in most cases is included in the program of the Olympic Games.
Athletics
The sport, despite the name, is no less difficult. Unlike weightlifting exercises, there is a wide variety. Athletes choose between running, walking, jumping and throwing. It requires not only physical strength, but also speed and accuracy. This sport is also included in the Olympic Games program. Unlike weight lifting exercises, almost nothing has changed here.
The benefits and harms of weightlifting
Like any sport, weightlifting helps to keep our body in good shape, which is a useful factor. Classic weightlifters are hardy and healthy if they train and eat right. But besides benefit, there is considerable harm. When lifting weights, arthrosis and arthritis of the joints may begin to develop. There is a danger of earning an intervertebral hernia, "tearing" your back. Harm to the heart is possible, since under increased loads it does not work as usual, which increases its wear. It is worth noting that these factors are individual and depend on the state of health of a particular person and compliance with safety precautions.
Contraindications to weightlifting
Weightlifting exercises are strictly prohibited for any visual impairment, such as nearsightedness or detachment of the retina, disturbances in internal blood pressure, heart disease, or problems with a person’s physical development. Also, you can not engage in this sport for chronic ailments, brain injuries, any mental and diseases of the nervous system, epilepsy. Everything related to weightlifting exercises involves lifting heavy weights, so the age of up to 7 years is also a contraindication.
Weightlifting Safety
Any sport is dangerous if safety precautions are not followed. Training with an experienced instructor, fulfilling his requirements and rules, you minimize possible harm. To prevent joint problems, drink vitamins regularly and eat properly. Useful for muscles and tendons are tensile exercises after each power load. It will also protect your joints. It is not recommended to get involved in the use of proteins and related sports chemistry. Again, an experienced trainer will tell you the right way to use sports nutrition that does not harm the liver and stomach. A daily massage after weight lifting exercises will protect you from unnecessary pain. It also contributes to the rapid recovery of muscles.
Weightlifting Exercise Technique
The biathlon program for the Olympic Games includes two exercises. But to complete the weightlifting exercise program, you need to remember all three simple elements:
- Jerk - lifting the bar above the head in one motion, while arms are straightened, at the same time you need to perform Popov’s stretching or low seed. Next, you need to fully straighten your legs, holding the bar above your head.
- The next exercise - push, consists of two parts. First you need to take the barbell on your chest, tearing it off the platform, while entering the low gray or Popov’s footboard, to rise. Then do a semi-squat and with a sharp movement raise the bar up on straight arms. At the same time, the legs are in the schwung position (legs slightly to the side) or “scissors” (legs back and forth). Next, you need to fix the bar above your head and straighten your legs. The feet should be parallel, the bar above the head.
- The third exercise - bench press - is now excluded from the Olympic program due to injury risk and difficulty of judgment. Now it is used in training athletes. The essence of the exercise is lifting the barbell from the platform to the chest, and then squeezing over the head with the effort of only the muscles of the hands. It is this moment that is difficult for the judges to control, since some dishonest athletes helped themselves with a whole body lift.
The difference between weightlifting, powerlifting and bodybuilding
A very important point is hidden in the essence of these several concepts. The word "bodybuilding" comes from the English body - "body", and build - "build", that is, "bodybuilding", bodybuilding also applies. The essence of these sports is in pumping and working out the necessary muscles of the body and their demonstration in competitions. Bodybuilders have a highly structured, sculpted body and are not able to lift heavy weights.
Weightlifting is aimed specifically at working on the strength of the body and the athlete’s ability to quickly lift enormous weight. Weightlifters often have very broad back muscles and do not boast of perfect abs cubes. Strong muscles of the lower back and abdomen protect them from injuries.
Powerlifting is closer in meaning to weightlifting, but it has differences. To understand them, you need to know which exercises in weightlifting and which ones in powerlifting take place. The powerlifters program includes more exercises than biathlon weightlifters. These are squats with a barbell, deadlift and bench press. The word "powerlifting" comes from the English power - "strength", and lift - "lift." This sport is not included in the Olympic program.