Learn the fundamental rules before diving into weightlifting seriously for a long time. Recommendations from professional athletes. Although some people far from sports read that in weightlifting it is only necessary to lift the maximum possible weight, but it is a very difficult sport from a technical point of view. Now we will tell you what a beginner in weightlifting needs to know. This will allow you to improve your athletic performance.
Adapting to exercise
If you are not yet accustomed to any movement, then it should not be performed by you with high intensity. It usually takes four to six weeks to master the technique. The intensity should increase gradually as you master the technical nuances of the movements.
If you have mastered the technique of the exercise, but for some reason you have not performed it for a long time, it is worth spending a few weeks to remember the forgotten skills. Only then can the intensity be increased. With intense exercise, it is very important to progress the load. However, this must be done gradually. In this situation, small pancakes with a weight of 1.25 kilos can help you.
Correct breathing
If you hold your breath at the time of the positive phase of the movement, loss of consciousness is possible. First of all, this applies to novice athletes who are not yet used to high intensity. Loss of consciousness while working with weights can be a real disaster. You are probably familiar with the headaches that sometimes occur during maximum effort.
When doing the positive phase, you must breathe out air. This does not have to be a powerful exhalation, but sometimes it can be used to overcome a difficult segment of the trajectory. Keep your mouth open and in this case you will not be able to hold your breath.
Maximum concentration
When you train, then all thoughts should be focused only on working with a sports equipment. When performing the movement, you can not talk and not pay attention if someone turned to you. The only exception to this rule is your partner, who can give advice on how to perform the movement.
Often empty bravado is the cause of serious injury. You don't have to do anything if you are not ready for it yet. If you start to violate technique due to fatigue, then you should not try to do another repetition.
Motion control
Often, beginners perform movements very quickly, but you must be able to stop at any time and then continue working. During intense training, after such a pause, the number of repetitions may decrease. It depends on the time that the repetition was paused. Using this technique, you can show yourself that the projectile is completely controlled by you. Use test breaks weekly in all movements. The more difficult it becomes to work with weight, the more attention should be given to the negative phase. If you use the wrong amplitude during the negative phase, then you will lift the projectile with the wrong amplitude. As a result, you will not be able to complete the required number of repetitions or even get injured.
Equipment must be safe
Before starting to perform movements, you must make sure that the equipment is in good condition. Check adjustments, locks, stops, etc.
Flexibility
Almost all movements do not require you to be highly flexible, but there are a few exceptions. The most famous of these are deadlifts and squats. If your leg muscles and tendons are not flexible enough, you will not be able to do the deadlift correctly. The situation is similar with squats.
For this reason, you should take the time to develop flexibility. This can be useful not only in sports, but also in everyday life. If your lower body is not flexible enough, then spend about a month doing specific exercises.
Shoes
Sneakers with a soft and thick sole are completely unsuitable for weightlifting. This is due to the fact that you will not be able to keep your legs still during the exercise. A slight displacement of the body is enough and you can lose your balance. Your training shoes should be tough and sturdy with a small heel.
Head and look
In order for you to be able to maintain symmetry during the exercise, the head should be fixed in one position, and the gaze should be fixed on one point. Avoid side-to-side head movements unless they are designed to develop the muscles in the neck.
Avoid Pain
Do not perform the movement if it makes you painful. Fatigue and discomfort after intense work should not be confused with pain. Sometimes athletes are confident that even if pain occurs, it is necessary to complete the exercise. Surely you know the statements that without pain there will be no muscle growth. Do not listen to such people, because pain is a protective reaction of the body and says that certain changes have occurred in its work.
Range of motion
In practice, very often it turns out that a difficult and heavy movement brings excellent results. But this is not always the case, and, say, if you increase the amplitude in deadlifts or squats, then, despite the increased severity, you can get injured. Use only the amplitude that is not capable of causing pain.
Symmetrical lifting of the projectile
When performing all movements (with the exception of only one-sided ones, for example, calf raises), it is necessary to do this symmetrically. If the symmetry is broken even slightly, this can cause injury. Make sure that the bar does not go to the side, and your arms should move at the same time.
In order not to break the symmetry of movements, you should correctly set your feet on the ground and position your arms. If you perform movements in a sitting or standing position, then a mirror will help you control symmetry.
How to train for a beginner, the weightlifting coach tells in this video:
