Weightlifting belts are of great significance in protecting trunk joints, especially the lower waist, during strength and weightlifting training. A supportive and comfortable belt is a must for every bodybuilding, powerlifting and powerlifting competitor or enthusiast. Based on the information and personal understanding, the suggestions are as follows:
1. Structural movements with heavy loads (structural excercises) used in. Structural movements refer to movements in which the spine is directly stressed and bears significant compression or shear force, such as squats, deadlifts, lunges, etc. In addition, heavy loads usually refer to loads exceeding 80% or 85% of 1RM, which require extra stability and strength in the trunk and spine, and require the care of a belt. It can be seen that the belt is not worn from the beginning to the end of the training session. For single-joint, small muscle group or non-weight-bearing movements of the spine (such as curls, pull-downs, tricep presses), there is no need to wear a belt.
2. The width of the belt is not as wide as possible. If the width of the belt is too wide (more than 15cm), it will limit the mobility of the trunk and have a negative impact on normal physiological curling, as long as the width can protect the key parts of the lower waist. Some belts on the market add padding in the midsection to enhance waist support. In this way, moderate width (12-15cm) and moderate padding will effectively protect the lower waist.
3. Don’t tie the belt too tightly. Wearing a belt that is too tight can easily cause breathing difficulties and reduce muscle contraction ability.
4. Long-term use of belts will prevent the abdominal muscles from being well exercised, and exogenous protection will reduce the stabilizing and strengthening effects of the abdominal muscles on the core when completing structural movements. . Therefore, one must wear it selectively, and the other is to build additional strong and comprehensive abdominal muscles (groups).
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