Powerlifting is ... Learn what powerlifting is

Powerlifting is a heavy sport that requires exhausting training, proper diet, preparedness for trauma and full dedication. To raise such large weights, you need to have well-developed muscles of the legs, arms, back and chest. So the way from beginner to master in this sport is not only to perform three basic exercises. It is necessary to perform many more minor ones. In this article we will talk about what powerlifting is.

Basics

As mentioned above, this sport revolves around three basic exercises. This press bar, deadlift and squats with the bar. In each of these exercises, the athlete must lift the heaviest weight, taking into account the technical requirements.

It turns out that powerlifting is power triathlon. By the way, in the bodybuilding this complex is also used. Only the emphasis is on building muscle. In powerlifting, only the strengths are important.

The training program is designed in such a way that the athlete can perform the exercise with the maximum possible weight 1-2 times. Rest between the approaches can go up to 10 minutes, because the body is exposed to excessive loads, and it takes time to recover.

Short story

Sports "Powerlifting" began to take shape in the West in the middle of the 20th century. Just at this time, purely athletes, seeking to develop their strengths with a barbell, increased. In the 60's, the first powerlifting competitions were held, and in 1972 an international federation (IPF) was organized. A year later, the championship was held, which brought together athletes from around the world.

In our country the development of this sport falls on the 70s. But the official powerlifting competitions were held only in the 80's. Then he received universal recognition. And in 1990, the USSR joined the IPF.

Benefit

As mentioned above, powerlifting is a sport with a risk of injury. Therefore, physical training is of paramount importance to the athlete. Unstaged joints and ligaments, poorly developed muscles make a person vulnerable to lifting large loads. Therefore, without special training and adequate nutrition, you should forget about eventing.

But with the right approach, there is still a benefit. It consists in the following:

• Increased immunity.
• Strengthening of tendons, bones and muscles.
• Normalization of appetite and sleep.
• Good physical form.
• Strengthening of the heart.
• Increased stamina.
• Normalization of the hormonal system.
• Increased 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: sex, age, state of health, etc. The coach is obliged to tell the beginning athlete about the dangers of this sport, and if he does not change his mind, properly prepare him for work with heavy weights.

Harm

With incorrect training, powerlifting can be dangerous to health. So, what is it harmful?

• Displacement of discs and intervertebral hernia.
• Serious injuries to the joints, tendons, muscles and ligaments.
• Problems with the heart.

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 strain on cartilage tissues is also dangerous. After their damage, you can not recover.

Powerlifting and Girls

For girls, this sport is an opportunity not only to lose weight, but also to tighten the muscles, improve the figure, and also become stronger and more confident. Now the myth is very widespread that powerlifting (photos of athletes are attached to the article) leads to hypertrophy of the muscles and makes the female figure man-like. In fact, there is very little testosterone in the female body, so it's unlikely to build up huge muscles.

So this is just a false stereotype about powerlifting. Training in fact is not aimed at building up the mass, but at working out the muscles in order to increase their strength. And if the girl does not use hormonal drugs and absorb kilograms of protein, then she can not grow steel muscles. What are the advantages of powerlifting for girls? Classes with this sport will allow:

• Pull up the figure. The body will acquire a muscular relief and become even more sexy and desirable for the strong half.
• There are different goodies. A lot of calories are burned during training, 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.
• To disperse the metabolism. In this case, the products used will be more useful. Yes, and the skin with the body will be cleaned.

Training for beginners

Beginners should start with basic training, which will prepare the body for regular and serious workloads. It takes at least three months to understand if the strength indicators are growing and whether you should even practice this sport.

Gradually, you need to connect additional exercises to the basic exercises, with a large number of repetitions. Otherwise, weak muscles can fail at competitions. The most important thing in powerlifting is the technique of doing exercises. It must be strictly observed when lifting any scales. This will give positive results and minimize the likelihood of injury.

Equipment

1. Bandages

Needed to protect knee joints. They also help to get up while squats. The help will depend on the technique of performing the exercises, as well as on the type and quality of the bandages. There are only three major manufacturers of this outfit: Marathon, Titan and Inzer. As to which of them is better, the opinions vary greatly. There are both positive and negative reviews. Therefore, each athlete should choose individual bandages.

2. Shoes

The newcomer does not need to buy special shoes. However, when an athlete becomes a professional, this element of gear becomes very important. For example, for squats, it is better to buy special shoes.

As for the deadlift, the most important 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 maximum hard and thin sole (otherwise it will be difficult to keep the balance). At the moment, the best models are produced by Adidas. They are most convenient and meet all the rules of a sport such as powerlifting. Photos of shoes can be viewed on specialized resources, in company catalogs and so on.

3. Mike for bench press

Quite an important part of the outfit. Helps in such an exercise as a press. Powerlifting, as mentioned above, is a traumatic sport. And this shirt helps to hedge. It is made of elastic fabric and is very stitched. The principle of action is tightened around the chest, helping to squeeze the bar. Dressing her most simply is unreal. We need at least one person. In the press it adds about 15-25 kg. Although some athletes can squeeze out more weight without the help of a T-shirt. So this is a purely individual question.

Food

Powerlifting is a sport whose main motto is: "Eat right". The most ideal variant is to compose your own diet with a professional dietician. If this is not possible, then follow these rules:

• Refuse alcohol, sweetened drinks and drink plenty of water.
• Eliminate from the diet semi-finished products, sausages and any processed foods. Eat only natural food.
• 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 training.
• Plan your diet for the week. Do the workpieces. For snacks in the house should always be enough fruits and nuts. Well, for a full dinner it will not hurt to stock up on cereals and meat.
• Eat every 2-3 hours. This will break the metabolism and allow you to get rid of excess fat.
• In the daily diet must necessarily include useful fats. 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 any health (like fitness), nor big money (on the contrary, the funds will constantly go to food, supplements, equipment, etc.). So, before you go into this sport, think carefully!