Weightlifting is a power sport. And at the heart of this sport is the exercise of lifting weights. Today, weightlifting competitions consist of two such exercises: a snatch and a clean and jerk.
Instructions
Step 1
If you decide to go in for weightlifting, then do not begin to immediately master the work with the barbell and do not load your body, which is not used to it. This is a mistake many beginners make. To begin with, it is best to contact an experienced trainer, he will tell you where to start, how to practice, so as not to harm the body. First of all, you will be advised to focus only on general physical development (during the first two or three months). You will have to alternate between different exercises on machines, with dumbbells and a barbell (light). This time is intended for exploring the capabilities of your own body, strengthening muscles, ligaments, building up strength. Only after this is it recommended to start the main training. And, as already mentioned, only under the guidance of a coach.
Step 2
By the way, there are many exercises for developing physical strength. They can be performed using dumbbells, barbells, round weights, as well as traction equipment. Such exercises have proven themselves well, so they are used not only in weightlifting, but also in other sports. Weightlifting is an excellent opportunity not only for developing maximum strength, but also for developing speed strength (this is achieved through performing exercises with a high motor tempo).
Step 3
An athlete-weightlifter should not forget about proper nutrition, he should have a new diet that is different from the previous one. First, it should consist of both proteins and carbohydrates. Of proteins, it is recommended to eat eggs, fish, meat. The meat should be predominantly chicken, since it is absorbed more easily than others, and brings the required amount of energy to the body. Limit the number of eggs consumed, do not consume more than three per day. Also, you should not forget about fermented milk products with a high fat content: for example, about cottage cheese, kefir, fermented baked milk, milk. Carbohydrates are no less important, so feel free to eat pasta, potatoes, white bread.
