「健身常识」 你喜欢举重吗 赶紧看看吧
What are the benefits of weightlifting? Blood Wolf believes that many people who train their arm muscles now choose to lift weights. Weightlifting is divided into many types, such as dumbbells and barbells. So, what are the benefits of weightlifting? Let's take a look together.
The benefits of weightlifting
1The benefits of weightlifting – enhance strength
Weightlifting is a type of exercise. Any exercise is beneficial to the human body. Weightlifting mainly exercises the muscles of the legs, waist and hands, which can significantly increase strength. It mainly exercises the muscles of the upper body and lower limbs. Moreover, with correct weightlifting practice, it can also have a good effect on growth. However, it is necessary to pay attention to the correct way, otherwise it will have a bad influence on growth. It is best to exercise when the body is heated, and the skeletal system is not fully developed.
2The benefits of weightlifting – prolong lifespan
Research shows that with the increase of age, muscle mass is gradually reduced. However, through weightlifting, the speed of muscle reduction can be slowed down, and muscle mass has a great influence on lifespan. After reaching middle age, it is not the most important to reduce fat or maintain a normal weight, but to maintain muscle mass, which can prolong lifespan.
3The benefits of weightlifting – sleep quality is higher
Combining weightlifting with aerobic exercise will stimulate the release of more endorphins, which will make the body feel happy and relaxed, and improve sleep quality.
4The benefits of weightlifting – boost confidence
Weightlifting and strength training will shape more lean muscles, making the runner's figure more defined, and be more satisfied with their figure, boosting their confidence.
5The benefits of weightlifting – strengthen bones
Weightlifting helps to increase bone density, making bones stronger, to adapt to the pressure of exercise. Once the bones are strong, it can prevent stress fractures and osteoporosis.
6The benefits of weightlifting – improve balance
Running, swimming or cycling, although can also help to shape muscles, but in improving balance, weightlifting training is undoubtedly the best. During weightlifting, muscles and connective tissues need to play a role, to keep the body in the correct posture, and have good balance ability.
Weightlifting precautions
1Choose appropriate clothing
When exercising with weights, the sportswear should be moisture-wicking and breathable, and will not hinder the exercise action. Shoes should have good grip, so that the feet can maintain sufficient contact with the ground during exercise, can wear specialized weightlifting shoes.
2Warm up before weightlifting
To prevent the muscles from being strained and make the central nervous system more active, the body needs to warm up before weightlifting, fully stretching the muscles of the back of the legs, the inner side of the legs, the ankles, the back, and moving the shoulders, hips, knees and ankles. You can also jog for a few minutes to warm up the body.
3Pay attention to the correct posture
The standard action of weightlifting is the best protection against injury. Whether it is lifting the bar up or placing it on the ground, you must always keep the spine in the middle position. At the same time, pay attention to use the muscles of the legs, not the muscles of the back.
4Pay attention to concentration
During weightlifting exercises, you must ensure that you can concentrate and focus on the weightlifting action. Do not make repeated mistakes. This can damage the bones and joints.
Weightlifting grip techniques
1Stand with feet apart, with a shoulder-width distance, place the barbell on the connection between the toes and the other feet.
2Grasp the barbell with palms down, bend knees, keep the back straight, when holding the barbell, the hands should be slightly wider than the shoulders. The hips are lowered, ensuring that the body is as if about to sit in a chair. This is the starting position.
3Start by pressing the feet on the ground, as if it is a moving platform, at the same time start lifting the barbell, keep it close to the legs.
4When the barbell reaches the middle of the thigh, use the force of the legs, fully extend the body, make a sudden burst of action.
5Raise the shoulders, lift the barbell upward, at the same time let the elbows move outwards, keep them for as long as possible on the barbell.
6In a very rapid and powerful action, when the barbell reaches a certain height, you need to place the body under the barbell, at this time the barbell can control and start to descend, lock the elbows to lift the barbell over the head, the body is in a deep squat position.
7Stand up at the end of the deep squat position. At the end of the weightlifting, the feet should be on the same line, the arms should be stretched out in a straight line.
Blood Wolf thanks you for your attention and support
