Weightlifting is a strength training exercise. Weightlifting helps you to develop your strength. It also increases your muscle mass. A lot of different equipment are used in weightlifting.
Weightlifting is also a part of the Olympic games and it was first introduced in Olympics in 1896. A lot of countries have won gold, silver and bronze medals in Olympic weightlifting. In the 2021 Olympics, Shi Zhiyong wins the gold medal in weight lifting and breaks his own world record. He lifted 166kg in snatch and 198 kg in clean and jerk. While Wang Zhouyu a female weightlifter won a gold medal at weightlifting.
Famous Weightlifters
Other famous weightlifters include Tommy Kono, Laurel Hubbard, Lasha Talakhadze, Lu Xiaojun, Rebeka Koha, Dimitry Klokov, Mattie Rogers, Jang Mi-Ran and many more
Safety
Weightlifting is great for building up your strength but there are a lot of safety issues. Hence, weightlifting should be only performed if you have experience in it or it should be performed in front of the trainer.
It is better to warm up yourself before performing weightlifting. It is also good if you hydrate yourself. [ Wikipedia ]
Before starting the exercise you should take a deep breath so that you can have the amount of oxygen you need but breathe out when you lift.
Another concern about weight lifting is that you should not lift too much. Lifting too much can cause muscle or bone damage. If you are a beginner, it is necessary to find a trainer or coach for your guidance.
Spotting
Spotting is the act of supporting a person during a certain exercise. It reduces the risk of any danger. It is a safe way to execute an exercise without any threat. Exercises like squats, deadlifts and bench presses should be performed using a spotter to ensure safety.
Weightlifting Belts
Weightlifting belts can improve your performance in weight lifting and it is also helpful in executing a safe exercise. It helps you to keep your spine in the right position. It protects your spine and reduces stress from your back.
Weightlifting Gloves
Weightlifting gloves are essential to protect your hands and fingers during weightlifting exercises. It prevents the dropping of weights. They help to improve your workout technique so that you can perform weightlifting exercises efficiently.
Weightlifting Shoes
Weightlifting shoes provide you with a solid base and improve your posture. Weightlifting shoes are great for safety as they support the ankle and knee during a workout. Some of the most famous weightlifting shoes are Reebok legacy lifter 2, Reebok lifter PR 2, Adidas powerlift 2, Adidas powerlift 4, Nike romaleos, Nike romaleos 2, Nike romaleos 4
These shoes provide support and safety in weight training for women and men.
Progressive OverLoading
The process of increasing the weight with time to increase the stress in your strength training is called progressive overloading in weight training. It is a great technique to build up your strength in a safe way.
Besides all these things, one thing that matters a lot is your technique. You should take care of your back and your posture and correctly perform the exercises to build up your strength.
Weightlifting Equipment
Weightlifting equipment includes kettlebells, dumbells, training ropes, barbells, plates, Olympic barbells and cable equipment
The above-mentioned equipment can be used to perform the weight lifting exercises and build up your strength.
Weightlifting Exercises For Men And Women
Some weightlifting exercises for men and women are as follow
- Bench press ( For Arms and Shoulders)
- Dumbell squats ( For Legs and Glutes)
- Hammer curls ( For Brachialis)
- Push-ups ( For Chest, Triceps and Shoulders)
- Olympic lifts ( For Hips, Shoulders and Knees)
- Shoulder press ( For Shoulders and Upper Back)
- Split Squats ( For Legs and Quads)
Weightlifting Benefits
Weightlifting has a lot of benefits. Some of them are as follow
- It improves posture
- You can use weightlifting for weight loss
- It enhances metabolism
- Improves strength
- Improves bone health
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