weightlifting

Weightlifting – sport for the strongest in body and spirit, for people from the same iron from which their shells are made. It is aimed at obtaining maximum results, and therefore will require the athlete to maximize dedication, extreme tension of physical and volitional qualities, the highest self-discipline.

If you decide to test and maximize your physical strength and your willpower through sports – you will certainly go to weightlifting. But the issues of building a beautiful, harmoniously folded body are also in the focus of this sports discipline.

It's all about physiology – in the processes of lifting large weights, almost all the muscles of the body are included: arms, legs, torso, core, back, shoulder girdle, neck. Therefore, the figures of weightlifters are usually characterized by large muscle mass, beauty, harmony, with an emphasis on strength and power.

Weightlifting is considered to be the work of strong young men. But young men, women and girls, even mature people can also successfully handle barbells and weights. And even if it is difficult for them to work with large weights, to achieve sports results comparable to young men, all the same, in weightlifting, the beauty and harmony of the body is for them – almost guaranteed.

In the competitive training of weightlifters, careful and thoughtful planning takes a lot. both the schedule of different preparatory periods for the competition, and the content of each training session. And here the key role is & ndash; for the coach, who is responsible for the rational planning of the athlete's training process, for drawing up a training program for every day.

Weightlifting training necessarily includes a thorough warm-up, which is designed to prepare muscles, joints and tendons for high physical activity. Also, an important place in training programs is occupied by numerous additional exercises aimed at developing muscle and tendon strength: a variety of squats, push-ups, presses and deadlifts, stretching exercises.

And of course – so-called ``classic'', training in performing classic competitive exercises with a barbell: snatch with two hands, lifting the barbell to the chest, pushing the barbell from the chest. This part is the key, and the main time in almost every weightlifting workout. Depending on the content of the training program, when practicing the ``classics'' emphasis can be placed on:

• learning (improving, honing) the technique of performing exercises with low weights or an empty bar;
• complex training with different weights: 70 – 75%, 80 – 85%, 90-95% of the maximum;
• to work with the maximum weights for a specific athlete.

It depends on:

• the current stage of the athlete's sports training (initial training, sports specialization, improving sportsmanship, the stage of higher sportsmanship);
• the athlete's goal (this could be preparation for a competition, keeping fit after a competition, etc.

Based on these prerequisites, weightlifting training can be planned and conducted: 1 – 2 times (6-9 hours) a week, 3 – 4 times (14-20 hours) a week, 5-6 times (28 - 32 hours) a week.