Weightlifting: Exercise and training

Before you start discussing what exercises are related to weightlifting, it is worth determining who should be doing it. 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, not hurt.

The Importance of Sport in Human Life

Unfortunately, human health is a fragile and inconstant concept. Our body is prone to numerous diseases and problems. But there are several rules that will help any person to maintain strength and vigor as long as possible. To maintain health, we need a healthy heart, the right metabolism and good blood circulation. Since the childhood we run in the street, we play mobile games, we breathe fresh air. At the same time, our muscles develop and are poured with strength, grow, the heart drives oxygen-enriched blood. After the games, the children want to eat, and healthy food contributes to the growth and development of the body. Everything functions correctly.

But growing older, we often start to lead a less mobile lifestyle, especially in middle age. Sitting work, lack of oxygen and movement make us weak. The body freezes, the blood does not convey useful trace elements to all organs, in particular to the brain. As a result - weakness, bad mood and disease. Therefore it is extremely important to go in for sports. Any kind of suitable for you.

What is weightlifting?

Weightlifting is a sport based on lifting weights, such as a barbell or weight. Weightlifters are sometimes called bodybuilders. Professional sports began to develop in the XX century. In 1920, the International Federation of Weightlifters was established. Sport is still popular among both men and women.

There are categories that depend, first of all, on the weight and gender of the participant. For men:

• More than 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:

• More than 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. At the heart of weightlifting is just two exercises: the pull of the bar and its push. During the whole period of the sport's existence, the rules changed. From 1920 to 1928, weightlifting looked like a pentathlon. The set of exercises included: a jerk and a push with one hand, a press, a jerk and a push with both hands. In 1928-1972 there was triathlon: press, push with both hands, jerk. Then the complex was simplified to biathlon: a jerk and a push with both hands. During the competition, the athlete is given 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 the weightlifting exercises, there is a great variety here. 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 the technique of weightlifting exercises, almost nothing has changed here.

The benefits and harm of weightlifting

Like any sport, weightlifting helps maintain our body in tone, which is a useful factor. Classic weightlifters are hardy and healthy if they train and eat right. But in addition to good, there is considerable harm. When lifting weights, arthrosis and joint arthritis can develop. There is a danger of earning an intervertebral hernia, "tearing" your back. The damage to the heart is possible, as under high loads it does not work in normal mode, which increases its wear. It should be noted that these factors are individual and depend on the health status of a particular person and compliance with their safety practices.

Contraindications to weightlifting

Exercise of weightlifting is categorically forbidden for any visual impairment, such as myopia or retinal detachment, violations of internal blood pressure, heart disease, problems with the physical development of a person. Also, you can not engage in this sport for chronic ailments, brain traumas, any mental illnesses and diseases of the nervous system, epilepsy. All that applies to weightlifting exercises involves raising heavy weights, so age under 7 is also a contraindication.

Safety in weightlifting

Any sport is dangerous in case of non-observance of safety precautions. Exercising with an experienced instructor, fulfilling his requirements and rules, you minimize possible harm. To prevent problems with joints, regularly drink vitamins and eat properly. Useful for the muscles and tendons 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 concomitant sports chemistry. Again, an experienced coach will tell you the correct way of eating sports nutrition, not damaging the liver and stomach. Daily massage after weightlifting exercises will protect you from unnecessary pain. It will also contribute to the rapid recovery of muscles.

Technique of performing exercises in weightlifting

The biathlon program for the Olympic Games includes two exercises. But for the performance of the weightlifting exercise program, you need to remember all three simple elements:

• Jerk - lifting the bar above your head in one go, hands at the same time straightened, at the same time you need to do a pairing of Popov or a low sid. Next, you need to fully straighten the legs, holding the bar above your head.
• The next exercise is a push, consists of two parts. First you need to take the barbell on the chest, tearing off the platform, while entering the low seat or the difference between Popov, climb. Then make a half-squad and a sharp movement to raise the bar up on his right hands. Legs in this position in a shwung (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 stand in parallel, the bar above your head.
• The third exercise - bench press - today is excluded from the Olympic program due to traumatic danger and complexity of judgment. Now it is used in the training of athletes. The essence of the exercise in lifting the bar from the platform to the chest, and then squeezing above the head effort only the muscles of the hands. It is this moment that it is difficult to control the judges, because some dishonest athletes helped themselves in lifting the whole body.

The difference between weightlifting, powerlifting and bodybuilding

A very important point is hidden in the essence of these several concepts. The word "bodybuilding" originated from the English body - "body", and build - "build", that is, "bodybuilding", the same applies to bodybuilding. The essence of these sports is in pumping and working out the right muscles of the body and demonstrating them at competitions. Athletes, bodybuilders have a highly structured, embossed body and are not able to lift large weights.

Weightlifting has as its goal precisely work on the strength of the body and the ability of an athlete to quickly raise a huge weight. Often weightlifters have very wide back muscles and do not brag about the ideal press cubes at all. Strong muscles of the waist and abdomen protect them from injuries.

Powerlifting is closer in meaning to weightlifting, but it has differences. To understand them, you need to know what exercises in weightlifting, and which in powerlifting are taking place. The program of powerlifters includes more exercises than in the biathlon of weightlifters. This squat with a barbell, deadlift and bench press. The word "powerlifting" came from English power - "power", and lift - "raise". This sport is not included in the Olympic program.