Notes for Beginners Powerlifting

You are planning to practice Powerlifting to improve your strength, but wondering if this subject is right for beginners? Powerlifting is a sport that is about strength.

The requirement of this sport for the practitioner is to lift as much weight as possible based on the basic gym exercises: Squat, Bench Press, Deadlift. Through Powerlifting for beginners you will know your maximum strength by lifting weights.

To do a Powerlifting session, people go to meetings to practice together and compare who can lift the heaviest weights in these exercises. The winner of Powerlifting is the person who has the best 3 lifts in all 3 exercises.

Normally, a Powerlifting meeting will involve many contestants divided into different weight categories based on gender, body weight measured at the meet or before that day.

When participating in a Meeting, each Powerlifter will have 3 high-weight lifts for each specific Squat, Bench Press, Deadlift. That is, each Powerlifter will have 9 lifts in a Powerlifting competition.

In the same weight class and gender, Powerlifers will begin their first meeting with a three-time Squat. That’s followed by three Bench Press lifts and finally three Deadlift lifts.

In each exercise, you will choose the highest weight lift, then add those 3 highest weights to get the total weight lift in Powerlifting. If your total weight is highest in the participating weight class then you are the winner.

When it comes to Powerlifting as a sport of self-strength, most people think that this type is only suitable for people with a large, muscular body. You should know how to lift weights very well.

But in reality, Powerlifting is suitable for everyone, including men and women. In essence, Powerlifting is a way to help you explore the limits of your strength.

Depending on the ability and strength of each person, you will perform weight lifting exercises with different weights. With Powerlifting, you just need to remember to apply the correct techniques for each specific exercise.

So you are completely assured to practice this sport. For men, the weightlifting range of Powerlifting ranges from 50kg to 140kg. For women, the weightlifting level of Powerlifting ranges from 40kg to 90kg. So can confirm, all men and women in adulthood can participate in training and competition Powerlifting.

Gym originated from what country

Nowadays, gyms meet the needs of satisfying physical beauty and strength training. And if you know where the gym was born, people will be surprised to understand that men. Who exercise not only to have an admirable body.

Many people who work out in the gym, will often pay more attention to their exercise schedule and nutrition. Perhaps that is enough, but have you ever wondered, gym, we still practice from any country?

In human history, the first early gyms date back more than 3,000 years, and appeared in Persia. The practice rooms were then called the Zurkhaneh, which are understood the fitness-enhancing areas.

In ancient times, the gym was often a place to educate young people, including educational equipment, physical exercises and general activities. It was from the gymnasiums in ancient Greece that athletes were trained and achieved many admirable achievements at the Olympics.

By the 19th century, in some European and American countries, educational institutions began to build gyms. That marked the establishment of the modern gym movement.

In the 1930s, boxing gyms were also born. Especially the establishment of Gramercy Cus D’Amanto in Manhattan in 1939.

In addition, many business organizations and individuals also began to pay attention to building a number of gyms suitable for people at that time. In 1965, Joe Gold founded Gold gym chain in Venice, California, an event that is considered a turning point for many gym lovers in America.

By the 1980s, the gym was popular and many gym chains were established, such as 24 Hour Fitness and LA Fitness. Thanks to that, bodybuilding with investors has raised the level of an industry that brings huge revenue.

Thus, the gym from Greece was originally only for men, especially athletes who attended the Olympics. Experiencing the history of ups and downs, to this day, gym training has become familiar, even unable to leave many of us.

Right and wrong things about gym

Going to the gym to get stronger, lose weight, have a small waist is the desire of almost any girl. However, the conquest of color will become more difficult because women often suffer from some misconceptions. So how to exercise effectively? Listen to the experience of professional coaching in the article below.

Therefore, almost all of women entering the gym only focus on abdominals so that their stomachs are small. If you compare muscle groups like a carriage.

Then abdominal muscles are considered small displacement vehicles. While thigh and back muscles are large displacement vehicles. Large displacement vehicles will burn more energy than small displacement vehicles.

Kết quả hình ảnh cho tập gym

According to research, resistance exercises are capable of burning fat up to 8 hours after leaving the gym. In order to have the optimal training schedule, the first thing you need to know is the body’s indicators. This helps you understand yourself and easily select the most suitable exercises.

Men have more muscle due to having 30 times more testosterone than women. Female bodybuilders have muscular muscles due to extra injections of exogenous testosterone.

In addition, the running sweat is due to dehydration, not fat. While the thing that makes the body worse is fat. So having to practice fat burning, running doesn’t have much effect on fat burning.

Kết quả hình ảnh cho tập gym

Running is considered a cardio exercise that is good for the heart, can do 2 sessions a week, 15-20 minutes each time. In fact, 1 muscle cell burns 4 times more energy than fat. So if your body has more muscle, then your ability to burn energy is greater and not prone to fat accumulation.

In fact, the size of the waist decreases a bit because of the fat on the back, and the shape and senses do not change much.

For women after the age of 35, the breasts are often saggy due to birth, age. Therefore, exercising also helps the chest muscles to be toned and not run down.