What you need to know about powerlifting?
Deciding to do your recovery through the introduction to physical culture, sports, you must first answer yourself a few questions, without the resolution of which you have all chances to suffer a fiasco in your undertakings.
First and foremost question: what result do you want to achieve, what changes in yourself do you want to achieve? Become stronger, increase your physical endurance, gain muscle mass, lose weight, become more agile?
The second question, not less important: what sacrifices are you ready to make to achieve the desired? How much time, resources - physical, moral and material - can you afford and are willing to spend for this?
And the third question that decides: in what ways are you ready to achieve your goal, what do you need to do for this? What kind of sport will be the most direct way for you to achieve the expected results?
It is more logical and more useful to choose the most optimal and effective way. After all, it would not seem reasonable for anyone to pick berries in the forest using a lawnmower or a pit of a teaspoon (and even a mess) to dig? It’s somewhat easier to answer this questionwho already has experience in sports, and for people who do not have one, it is much more difficult to make a choice.
Bodybuilding is another strength sport in which body beauty is valued.
What do powerlifting classes do?
Powerlifting is a power triathlon in a squat with a barbell on the shoulders, a bench press, lying on a horizontal bench, and a deadlift barbell. In fact, the capabilities of a person (power results) in these three basic exercises are the most objective indicators of his strength.
And the movements themselves, unlike most competitive exercises of strength (and not only) sports, are the most sought-after and applicable in everyday life. After all, when we have to deal with the movement of heavy objects in everyday life or at work, we are forced to lift them or stand with them, carry or move.
Powerlifting allows us to carry out these actions not only relatively easily, thanks to the training of muscles, but also, thanks to "technical" skills, as safe as possible for your beloved organism.
In powerlifting, power is important, not body beauty.But this does not mean that powerlifting does not lead to the harmonious development of a strong body, and does not form a beautiful figure. The only question is causation and prioritization.
If in bodybuilding the volume and beauty of muscles, as opposed to strength indicators, are primary, then we train the body to increase strength and, as a result, we have beautiful muscles. After all, squats, bench press and traction are the most important basic exercises, the three whales that most effectively train and form the pectoral muscles, the muscles of the back, legs and arms.
Who can and is useful in powerlifting?
First of all, I want to dispel one of the common, but absolutely erroneous, ideas about powerlifting as a sport exclusively for the young. Powerlifting, in contrast to the overwhelming majority of sports, has one significant advantage: you can start classes even at a very mature age, and you can continue them almost indefinitely.
Only one age limit is appropriate - too young age. Children under the age of 12-13 do a bit of power lifting. There are exceptions, of course, but they are exceptions.
Another misconception is that powerlifting classes spoil female figures and make them masculine. Nonsense!
The fair sex is threatened only in the case of the use of anabolic steroids. This is what leads to a change in hormonal levels, giving the ladies some masculinity, including "bass."
What do you need for powerlifting?
Where to train? If you decide to train using powerlifting methods, then when choosing a place to train, pay attention to the availability of appropriate equipment. Special frills are not required. The main thing is a bar with a sufficient number of disembodied pancakes, a bench for bench press (including at an angle), a stand for squats, a horizontal bar and bars.
What to train? You will need special accessories and sportswear only if you decide to take part in competitions. But I recommend using something in the training process, which is not aimed at achieving high sports.results:
1. Leather or vinyl belt
It differs from a weightlifting belt in that it has the same width over its entire length.This allows you to protect from injury not only the back, but also the abdominal muscles.
The need for this attribute arises when working with relatively large weights for you, especially in squats and deadlifts. Some athletes use a belt when doing bench press.
2. Weightlifting shoes or shoes
The so-called leg races will ensure correct and safe foot setting in squats and bench press. You can, of course, replace them with sneakers, but the latter ensure the fixation of the feet worse than the weight blocks.
But in the camp it is better to use wrestlers, gymnastic slippers - Czech shoes or sneakers with a flat sole. As you might have guessed, the main thing is that the sole of the shoe is as thin and flat as possible. Personally, in the absence of wrestlers or Czechs, I would prefer to do deadlifts barefoot.
3. Special Powerlifting Bandages
For protection from injuries of the wrists and knees, you can use them or the usual elastic medical.
But to practice arm wrestling you need absolutely the minimum.
What to eat while doing powerlifting?
Powerlifting is a topic that requires a separate discussion.To perform powerlifting exercises, an athlete needs to make powerful efforts to maximize the use of muscle work. With a clearly pronounced strength work, protein metabolism plays an important role.
One of the most important functions of proteins is building. Proteins are active participants in the main manifestations of life in a continuous metabolism, building material in the renewal of cells and tissues.
In the process of intense and very hard physical training, the cartilaginous surfaces of the joints are subjected to extremely strong compressive loads, and the tendons and ligaments are tensile. And here we need collagen - fibrillar protein, which forms the basis of the connective tissue of the body and ensures its strength and elasticity.
Also important is the reception of glucosamine and chondroitin, which strengthen all connective tissues of the body and improve the process of supplying nutrients. The main energy material is carbohydrates. Approximately 60% of the energy the body receives due to carbohydrates, the rest comes from proteins and fats.
During strength work with near limiting and marginal burdens, the intake of sufficient amounts of minerals and vitamins plays a very important role.Training a powerlifter increases the need for them at least 2-2.5 times as compared with the needs of an ordinary person of the same weight and age, who is not involved in sports.