At the end of the 2014 World Weightlifting Championship in Almaty, our website has compiled a rating of weightlifting stars.
1. Vasily Alekseev, USSR (1942 - 2011)
The only eight-time world champion in the history of world weightlifting, winner of two Olympics - Munich (1972) and Montreal (1976). Set 80 world records, 81 USSR records.
“Alekseev is fantastic. He breaks records when he wants. He has no problems with this,” the Austrian Gottfried Schedl, president of the International Weightlifting Federation, admired the Soviet hero.
Vasily Alekseev is the holder of the current world record for the sum of three exercises - 645 kg (at present, there are no official competitions in weightlifting triathlon, so Alekseev's record cannot be repeated and beaten.
He opened the era of "six hundred", the first to conquer the six hundred kilogram peak.
At the 1970 World Championships in the United States, he put in place the main competitor of the American, Joseph Dube, who promised to "defeat the communists." Alekseev lifted the 500-pound barbell, the 6,000-strong American audience stood up and gave the Soviet athlete a standing ovation! They hugged and rejoiced as if their athlete had won!
After leaving the active athletes, Alekseev continued his career as the head coach of the USSR national team. He installed another absolute record- under him, not a single member of the team received a single injury, and no one received a zero mark in the competition.
2. Paul Edward Anderson, USA (1932 -1994).
Olympic champion (Melbourne-1956) and world champion (1955). The last American to win Olympic gold in weightlifting in the weight category (over 90 kg).
3. Waldemar Baszanowski, Poland (1935 - 2011)
2x Olympic champion in lightweight(Tokyo-1964, Mexico City-1968). 5-time world champion (1961, 1964, 1965, 1968, 1969).
4. Kakhi Kakhiashvili, USSR, Greece (1969)
3-time Olympic champion (Barcelona - 1992, Atlanta - 1996, Sydney - 2000), three-time world champion (1995, 1998, 1999).
During his sports career, he set 7 world records. The snatch record - 188 kg has been valid since 1999. The double-event record - 412 kg, set at the same time, lasted more than 12 years and was improved by Ilya Ilyin by Olympic Games ah in 2012 in London.
5. Tommy Kono, USA (1930)
The "Iron Hawaiian" didn't come down in the lightweight division in the 1950s. Two-time Olympic champion (Helsinki-1952, Melbourne-1956). World Champion (1953, 1954, 1955, 1957, 1958, 1959). 26 world and 7 Olympic records.
6. Alexander Kurlovich, USSR-Belarus (1961)
2-time Olympic champion (Seoul-1988, Barcelona-1992). World Champion (1987, 1989, 1991, 1994). Set 12 world records.
7. Khalil Mutlu, Turkey (1973)
3-time Olympic champion (Atlanta-1996, Sydney-2000, Athens-2004). 5-time world champion (1994, 1998, 1999,2001, 2003).
8. Naim Suleymanoglu, Bulgaria - Turkey (1967)
The first three-time Olympic champion in the history of weightlifting (Seoul-1988, Barcelona-1992, Atlanta-1996), seven-time world champion (1989, 1991, 1993, 1994, 1995 - Turkey, 1985, 1986 - Bulgaria). Set 46 world records.
9. David Riegert, USSR (1947)
Olympic champion (Montreal-1976). 6-time world champion (1971, 1973, 1974, 1975, 1976, 1978).
I come from Northern Kazakhstan, - says David Adamovich in an interview. - At the beginning of the war, people were evacuated there in bulk, like my parents. In 1964, when all restrictions were already completely lifted, we returned to our former location of residence, to the Kuban.
10. Yuri Vlasov, USSR-Russia (1935)
Olympic champion (1960), 4-time world champion (1959, 1961-1963).
11. Yuri Vardanyan, USSR-Armenia (1956)
Olympic champion (Moscow-1980). 7-time world champion (1977, 1978, 1979, 1980, 1981, 1983, 1985). 43-time world record holder.
12. Leonid Zhabotinsky, USSR-Ukraine (1938)
Two-time Olympic champion (Tokyo 1964, Mexico City 1968). 4-time world champion (1964, 1965, 1966, 1968). Zhabotinsky, like Yuri Vlasov, Vasily Alekseev was the idol of Arnold Schwarzenegger. During Zhabotinsky's visit to the United States at the invitation of Schwarzenegger, Arnold told him: “From childhood, I was rooting for you. Even during the Tokyo Olympics, although Shemansky and Gubner competed there. Of course, I was also worried about them, but for some reason I wanted you to win.
At the city festival in Kholmsk, weightlifter Maxim Sheiko overcame the result of the Olympic champion of the London Games by 18 kg (!) and broke the world record in the clean and jerk.At the city festival in Kholmsk, weightlifter Maxim Sheiko overcame the result of the Olympic champion of the London Games by 18 kg (!) and broke the world record in the clean and jerk.
PRIVATE BUSSINESS
What happened in Sakhalin Kholmsk does not fit into my head. 24 years old Maxim Sheiko with a result of 430 kg in the biathlon, he would have easily won the recent Olympic Games. Despite the fact that he missed the Games, without going into the national team. Gone Khadzhimurat Akkaev And Dmitry Klokov who ended up not competing due to injury...
- Maxim, what was it?- Yesterday our correspondent got through to the troublemaker.
“Nothing special,” the weightlifter replied calmly, his two-year-old daughter Ariana was wailing in the background. - I was ready for this weight. But, to be honest, until the last moment I did not want information about my results to come out. After all, in my weight category there is a lot of competition.
- This is clear. But why storm the world record at a small town festival?
– The original idea was to lift the barbell with a light weight. So, to promote the sport. But I'm in good shape now. He proposed to introduce an element of competition - to make three attempts in the snatch, three in the clean and jerk and try to lift a decent weight. That's all.
- That's all?! You would win the Olympics with a margin!
Believe me, I'm not the only one who has such thoughts. I repeat, we all perfectly understood that we should go to the Games Akkaev And Klokov. By by and large neither I, nor the other guys, even claimed a trip to London. Who could have known that this would happen?
- At this holiday, no one jumped 2.40 in height?
- You're laughing. The City Day celebration turned out to be excellent. Just imagine - an open stadium, 500 spectators. A special stage has been installed where artists perform, and next to it is a platform where I lift the barbell. The heat is 30 degrees, the wind, people support you ... This is unusual, because we perform in silence. By the way, I broke my personal record by 9 kilograms.
- Your record is now being actively discussed on the Internet. One of the popular versions is doping. Like, they allegedly didn’t send you to the Olympics so as not to get caught in a scandal.
- Nonsense! I was weaker than the competition. And doping… There are too many evil tongues. You can’t explain to everyone that we take doping tests not only at competitions, but also at any other time.
- Your world record in the clean and jerk 239 kg, of course, will not be registered. When can we expect the official one?
- My goal is the Olympics in Rio de Janeiro.
- And what weight will you need to take for a gold medal in Brazil?
- 435 kilograms. I think enough.
This is only 5 kg more than Maxim took in Kholmsk ...
BY THE WAY. SHEIKO SERVED A 2-YEAR SUSPENSION
In 2010, a doping sample taken from Maksim Sheiko after the championship of Russia, it turned out to be positive. Anabolic methandrostenolone was found in the athlete's blood.
The 22-year-old Russian was suspended for two years, after which he returned to big sport.
RUSSIAN TEAM COACH DAVID RIGERT: WE WILL PREPARE MAXIM FOR THE 2016 OLYMPIAD
Phenomenal performance Maksim Sheiko on Sakhalin did not surprise the head coach of the Russian men's team David Riegert.
“In fact, there is nothing supernatural in this result,” he noted. Rigert. - Maxim was preparing for this weight. And in general, he was a candidate for the Russian Olympic team.
Why wasn't he taken to the Games?
- We determined the line-up for the World Cup. And then 105 kg is not weight Sheiko. Why immediately throw him into hell? We will prepare the guy for the Olympics in Rio de Janeiro.
“But that would be in London.” gold medal…
– Now, in hindsight, everyone is strong. But who knew that everything would turn out like this? No one thought that some would be removed, others would not take weight. Clearly, now if you know the results of London, then we can say that several of our guys would fight for the highest award at once. But before the Games, they could hardly count on medals.
- There are several versions at once - why Akkaev and Klokov did not end up at the Olympics. What really happened?
- Concerning Akkaeva, then the situation is as follows: an incorrect diagnosis was made in Moscow. They said, they say, a small hernia, everything will be fine. But already in London, his legs began to take away. The situation was very serious, I had to operate directly in the UK, thanks to our ambassador, who helped in this situation.
As for Klokova, then we'll figure it out. It seems like something happened to his knee, although he had never had problems with his knees before. Although I understand that there is a first time for everything.
- It was no longer possible to replace one of them with the same Sheiko?
- Not. The final composition had to be announced on July 26 from 14:00 to 16:00. On the 28th we learned about Klokova, and on August 2 operated Akkaeva…
FROM THE HISTORY OF THE QUESTION. WHY SHEIKO DID NOT GO TO THE OLYMPIAD
The composition of the participants of the Russian team in the category up to 105 kg was determined by the results of the 2011 World Championship in Paris.
Then Maxim Sheiko has not competed in this category yet (his main category is up to 94 kg). Wherein Khadzhimurat Akkaev won the world championship Dmitry Klokov won silver. And in the remaining time before the Games, both athletes proved that they are the strongest weightlifters of the country in their category.
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Bird In Flight collected statistics sports records XX-XXI centuries, trying to understand how much stronger, faster and more resilient a person has become and whether the progress of athletic performance can indicate ongoing evolution.
He landed on his feet, bounced, jumped like a frog a couple more times and, dancing, ran to the benches. It was not a dance of joy. Bob Beamon considered the first jump after a barely passed qualification jump in the final of the 68 Olympics to be a trial one. He does not look back at the jump pit, does not pay attention to the excitement among the judges and does not understand why the Soviet delegation looks at him like that. The judges fiddled with the measurements for half an hour: the stationary scale turned out to be too short, they had to use a tape measure. Even after the announcement of the figure 8.90 -
that insane 55 centimeters further than the world record - the American does not look happy, although by the reaction of others he already understands that he jumped very well. Beamon grew up in a bleak New York ghetto, received an athletic scholarship, and didn't know much about the metric system. "You jumped 29 feet," fellow American jumper Ralph Boston told him, and Bob Beamon collapsed into a nervous tantrum. The whole next day they could not bring him out of his stupor.
Bob Beamon and Sergey Bubka are not only names, but also sports strategies. The fantastic achievement of the first demotivated an entire generation of athletes, including the record holder himself. Two years after the Olympics, he retired from jumping in basketball, and soon he completely finished sports career. Sergey Bubka stretched his 35 records for ten years. He deliberately, which he does not hide now, improved the record by centimeter, although at the peak of his form he could jump it immediately by 10. The reason is the prize money received for each record and the desire to remain the main character in his discipline longer.
Bob Beamon - 55 centimeters forward, the record held for 23 years.
Sergey Bubka - 29 centimeters up, the record in open stadiums has not been surpassed for 21 years. The numbers look like a reproach to modern athletes. Is this a defect in perception in the spirit of “before the grass was greener, and the men are stronger”, or do records really become smaller and smaller over time?
I must say that pessimism is characteristic of every generation of specialists. In 1934, the famous American track and field coach Brutus Hamilton predicted that people would never be able to jump higher than 2 m 10 cm, run a hundred meters faster than 10.1 seconds, and 1,500 m faster than 3:44.8. The prediction turned out to be as wrong as any attempt to imagine the distant future. Up to our time, the growth of world records has been programmed by progress in each of the four most important components: in training methodology, sports pharmacology, technical improvement of inventory and equipment, selection of talents. The question is how long they can still push the human body, which has changed little over the past thousands of years, to records.
Perhaps the answer is contained in the modern French Institute of Biomedicine and Epidemiology (Irmes). His mathematical analysis of 3,260 records set since 1896 shows that athletes now use 99% of the physiological capabilities of the body - this is against 75% used by them at the end of the 19th century. The remaining 1% can only improve records in half of the sports by a measly 0.05% and only until 2060. What then? Then either the Institute of Biomedicine and Epidemiology will close, or there will be only robots in sports.
Not trusting the predictions, we have studied the history of world records in eight popular disciplines to give you a basis for your own conclusions.
Pole vaulting
An increase in athleticism and an improvement in technique is explained
performance improvement in all sports. So, evolutionarily, pole vaults also develop, but only as long as
there is not another revolution in the way it is made.
Bamboo
and wooden poles 1912-1946
Best result:
4.77 meters (1942)
Metal
pole 1946-1960
Best result:
4.8 meters (1960)
fiberglass from 1960 to today Best result:
6.16 meters (2014)
During the first competition in mid-nineteenth centuries, hardwood poles were used, and the jump was more like climbing. The appearance of bendable bamboo poles at the end of the century coincided with the ban on climbing up them. The elasticity of bamboo made it possible to jump over 4 meters and by the 1940s, when metal poles appeared, to reach a record of 4.77 m. .
Sergey Bubka
From 1984 to 1994 set 35 world records
The first examples of fiberglass poles were presented at the 1960 Rome Olympics. Their powerful extension more effectively transferred the kinetic energy of the run forward and upward, and until the early 1980s, the world record increased by a meter.
In 1934, Brutus Hamilton predicted that people would never be able to jump higher than 2 m 10 cm, run a hundred meters faster than 10.1 seconds.
Renault Lavillenie
In 2014 he broke the record of Sergey Bubka
In 1984, the first of his 35 world records was set by Sergei Bubka. This fantastic series brought the hitherto unpopular pole vault to a number of leading track and field disciplines. In 10 years, one man's effort in outdoor stadiums went from 5.85 m to 6.14 m. He used a pole designed for heavier athletes and kept it unusually close to the end - this is one of the many attempts to explain the superiority of Bubka. The Ukrainian himself believed that the records set by him could only be broken with the advent of radically new poles. But it seems that the reserves of fiberglass have not yet been exhausted - in 2014, Renault Lavillenie in the Donetsk Sports Palace jumped over the bar set at a height of 6.16 m.
Chronology of records
in pole vault for 100 years Note:
Swimming
Swimming
The history of the latest records in swimming is also the history of the struggle of the defenders of sports traditions with technical progress.
5 times Olympic champion
In 1999, 16-year-old Ian Thorp, a future five-time Olympic champion, sets the first of his world records. 3:41.83 minutes in the 400m freestyle is almost two seconds better than the previous achievement. Thorp performed in normal swimming trunks. Immediately after the end of the championship, he signs a contract with Adidas for an undisclosed five-figure figure and begins to compete in a polyurethane suit that increases buoyancy and reduces friction. Over the next three years, the Australian sets 12 personal world records, including updating the record four times in the 400-meter freestyle.
In 1934, Brutus Hamilton predicted that people would never be able to jump higher than 2 m 10 cm, run a hundred meters faster than 10.1 seconds.
Paul Biederman
In 2009 he broke Ian Thorp's record
In 2009, three years after Thorp retired from the sport, the German Paul Biedermann, in an even more perfect jumpsuit, beat him in the 400-meter freestyle - 3:40.07. At the same World Championships in Rome, another 42 world records are set. Many of them are still holding on today, because next year The International Swimming Federation has banned the use of swimsuits in official competitions.Records have not been reset. Sports officials refer to the precedent of Usain Bolt, who in 2008 was able to beat Ben Johnson's 20-year steroidal 100-meter achievement by a tenth of a second. Swimming is waiting for new heroes.
Chronology of records
in swimming (400 m freestyle,
swimming pool 50 m) for 100 years Note: Until 2000, only those records are marked on the chart that exceed the previous ones by at least 1 second.
Marathon
42km
Marathon 42 km 195m
The progress of the results in the marathon is divided into three historical periods. Until the end of the 1950s, a time of increasingly hard training, when athletes, without exception, representatives of developed countries, began to run up to 150 kilometers a week. In 1960, Abebe Bikila from Ethiopia won the Olympics barefoot. Thus began the globalization of the marathon, which by now has turned into the hegemony of East African runners.
In the early 1980s, competitions with significant cash prizes started around the world, which became the reason for the high commercialization and professionalization of the marathon. Many top athletes skip the World Championships and the Olympics for the sake of commercial starts with prizes of several tens of hundreds of thousands of dollars, because they are able to show top speed no more than once or twice a year. Since 1999, the marathon world record has been broken twice by a Moroccan, twice by an Ethiopian, and four times by a Kenyan. The superiority of runners from East Africa is usually explained by their life in the highlands, which contributes to a more efficient consumption of oxygen; unusual for people from developed countries by the ratio of height and weight; active training in childhood (often forced to run 10 km to school and back) and the most severe in adulthood when participation in a marathon becomes the only chance to break out of poverty.
Marathon at the 1896 Olympics
However, in 2014, Kenyan runner Rita Jeptu, who won the prestigious marathons in Chicago and Boston five times, was disqualified for using erythropoietin. Experts point out that leading African runners and entire running schools can now afford to hire Western pharmaceutical specialists. At the same time, there are practically no anti-doping organizations in their countries, that is, athletes are not subjected to any checks between performances.
Abebe Bikila
The first ever two-time Olympic champion in the marathon - 1960 and 1964
Chronology of records
in a marathon (42 km 195 m) for 100 years Note: if several world records were set in one year, only one is displayed on the graph - the best result of this year.
Cycling
Cycling
The history of the hourly riding record shows how technical progress in cycling is ahead of the growth of human physical abilities. Starting from the end of the 19th century, the achievement was updated several dozen times, and each new record holder rode on more and more advanced equipment. Sometimes it was designed specifically for this race.
Finally, in 1996, the International Cycling Union brought back to the race the competitive spirit of athletes, not manufacturers. The benchmark hour record was recognized as the achievement of Eddy Merckx, nicknamed the Cannibal, a five-time winner of the Tour de France and the Giro d'Italia, a three-time world champion.
Chris Boardman
The current undisputed champion. Set a record in 1996
In 1972, at the velodrome in Mexico City, he traveled 49,431 meters in an hour. Now, this record could only be broken on a bike of the classic design of the 1970s. Results of cyclists on modern technology were singled out in a separate category "Best Human Achievement".
Ondrej Sosenka
In 2005 he set a record on a classic bike.
Since then, the classic cycling hour record has only been improved by 270 meters by Ondřej Sosenka, disqualified for methamphetamine use three years later. But the "Best Human Achievement" exceeds the record of Eddy Merckx by almost 7 kilometers. Chris Boardman put it on carbon bike with disk rear wheel and the steering wheel of the "Superman" model, which allowed you to stretch your arms far forward to improve aerodynamics.
The Mavic Lotus bike that Chris Boardman set the record on
Chronology of records
in cycling for 100 years Note: if several world records were set in one year, only one is displayed on the graph - the best result of this year.
historical record
Men Women
hour record
Men Women
Best Human Achievement
Men Women
jumping
in length
Long jump
Long jumps are getting shorter. The best result of 2014 in men - 8.51 m Greg Rutherford - 1 cm less best result 1979 and 40 cm short of the world record set by Mike Powell in 1991.
Mike Powell
Current long jump record holder
In 1935, Jesse Owens became the first person to fly 8 meters. Eighty years later, with his result of 8.13 m, you can take medals at the Olympics and win prestigious international competitions the level of the Diamond League stages.
What's happening? The politically correct explanation is about money. The key quality of a good jumper is high speed. Now you can earn much more with it in sprinting and American football.
Marquis Goodwin, number one of the US long jump team at the 2012 Olympics, retired a year later. athletics in the NFL, where he became a wide receiver for the Buffalo Bills.
When cameras and voice recorders are turned off, current athletes and coaches accuse the champions of the past of doping, the use of which today is greatly complicated by new test systems. However, not caught - not a thief, and few dare to openly question the achievements of the icons of athletics. The former president of the World Anti-Doping Agency, Dick Pound, also did not name names in an interview with The New York Times: “Our athletes are getting stronger, and our training methods are improving, but some records remain untouched. I think the reason is obvious. There were a lot of fake results back then.”
Chronology of records
long jump for 100 years Note: if several world records were set in one year, only one is displayed on the graph - the best result of this year.
Throwing
spears
Javelin-throwing
A unique case in the history of athletics - in 1984, the results in the javelin throw were considered too high.
Then the representative of the GDR, Uwe Hohn, for the first time threw a javelin over a hundred meters - at 104.8 m. This range began to threaten the safety of spectators in the stadium, and changes were made to the design of the projectile. The center of gravity of the spear was shifted 4 cm closer to the tip, so that it pecked down earlier in flight.
In 1984 he threw an old-style javelin at 104.8 meters
In 1986, the second countdown of records in this discipline began. In 1991, for the third time, when spears with notched plumage and other modifications were banned, with which manufacturers tried to level the shift in the center of gravity.
Uwe Hohn competing in 1984
But no changes prevented the Czech Jan Zhelezny from approaching the 100-meter mark again. From 1992 to 1996, he broke the world record four times. The last achievement, 98.48 m, now seems almost unattainable. The world record is more than 5 meters higher than the second record in history and 10 meters higher than the best result of the 2014 season.
Jan Zhelezny
Current record holder in javelin throw
Physically, Jan (185 cm and 79–85 kg) was noticeably inferior to the former champions. Parameters Uwe Hon - 199 cm and 114 kg, Seppo Reti - 190 cm and up to 120 kg. The advantage of the Czech champion was given by impeccable coordination of movements and a unique throwing technique.
Chronology of records
in javelin throw for 100 years Note: if several world records were set in one year, only one is displayed on the graph - the best result of this year. Skater suit produced by the American corporation Under Armor
In the mid-1990s, athletes received skates with blades made of special types of steel to reduce friction. What revolutionized the sport, however, was a purely mechanical improvement. Claps - so for the characteristic sound during movement they call shoes, the heel of which freely comes off the blade. Already at the 1998 Olympics, the vast majority of skaters competed in the valves. Among them was the Dutchman Gianni Romme, who improved the distance record of 10,000 meters by another 15 seconds.
Clap skates are about 12% more efficient by increasing the length of the push - the blade maintains contact with the ice even at the moment of foot extension
Sven Kramer
Current speed skating record holder (10,000 m)
In the same place, in Nagano, zigzags made of sticky rubber appeared on the overalls of the Dutch, unpleasantly surprising the competitors. They break up the airflow around the athlete, create turbulence and reduce friction. The US team coach then stated that the stripes could improve the result by 0.5 seconds per lap. After that, the leading teams of the world put a lot of effort into improving the costumes. In particular, now their outer rubberized layer encases the runner in a dense cocoon, helping him to maintain the most favorable position for aerodynamics. Technology race in speed skating continues.
Timeline of records in speed running
skating (10,000 m) for 100 years Note: if several world records were set in one year, only one is displayed on the graph - the best result of this year.
Vasily Alekseev
Two-time Olympic champion and six-time world champion.
Set a record in 1972The results of this study were actually confirmed by the International Weightlifting Federation, which twice - in 1993 and 1998 - reset the list of world records. The official explanation for this was the change in borders weight categories, the real reason is the too obvious contribution of doping to the installation of top achievements.
Maybe it's in weightlifting opportunities human body were exhausted a few decades ago.
Hussein Rezazade
current champion
for lifting the bar in heavyweight champion
Now this sport, along with cycling, remains among the most “chemically loaded”. Here are just a few recent scandals: from participating in the 2014 World Cup due to positive tests eight weightlifters were immediately suspended for doping, including two gold medalists; already in 2015, 11 members of the Bulgarian national team were caught using anabolic steroids, including two European champions.
Timeline of lift records
heavyweight for 100 years
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Weightlifting is a highly effective technique for developing the body, however, to achieve the result, it is necessary to combine many factors, such as emotional mood, nutrition, correct program training, professional gym, good coach.
Weightlifting World Records: Heavyweight Table In this paper, we will discuss the most important aspects practices. Weightlifting records are impressive and motivate to start exercising. A beginner is sometimes inclined to make many mistakes that can do more harm than good.
First of all, you should start by choosing the right sports hall. Here you need to focus on several criteria: the remoteness of the complex, the professionalism of the coach, and the reputation. Try to choose a gym that will not be too far from home, because after training you want to get home as soon as possible.
Starting from the first lesson, ask the trainer for help, ask them to draw up an individual training program for you, taking into account physical indicators, motivation and availability of free time. Among other things, the instructor must show you correct technique exercises and safety precautions.
Do not limit yourself to one person, ask more experienced bodybuilders for advice, watch videos, read articles and then you will definitely install new ones. weightlifting records.
Getting Started in Weightlifting - Training Program Strictly adhere to the previously established schedule, it is necessary to accustom the muscles to the structure, and psychological training of willpower will not hurt.
To quickly get the expected result, it is necessary to completely transform our lifestyle, especially with regard to sleep and food. If you harmoniously combine all the factors, then success will not be long in coming.
Organization of weightlifting training At first, you should not dream of big muscles, because obsession distracts from training, also avoid complex isolated exercises, especially if you are not sure about your physical fitness.
Experts and experienced athletes are advised to read from exercises such as deadlift, bench press, squats, push-ups from the floor, pull-ups on the uneven bars and the crossbar. These loads will allow you to strengthen the musculoskeletal system and move on to more complex and professional activities.
On the initial stage try to perform those that are aimed at developing the whole body. But after a few months, you can already switch to more professional level.
Split workouts for weightlifters World records in weightlifting- this is not only an example of the effectiveness of sports, but also a good motivational incentive, even if you are not going to go into big sport.
What is a split system, in the context of weightlifting? Split training is aimed at developing a specific muscle group in one session.
The following is usually used:
- the first workout is the muscles of the chest and triceps;
- the second workout is the muscles of the back and biceps;
- the third workout is the muscles of the delta and legs.
On the Internet, you can easily find other varieties, but this scheme is considered universal.
Heavyweight weightlifting records should motivate you to achieve the best result. To make this happen as quickly as possible, you should adjust your diet, otherwise it will be difficult to achieve the form that every athlete strives for. To begin with, you should establish a fractional diet, that is, from now on you will eat five times a day, but not in too large portions. This will improve your metabolism and make your body process food more efficiently.
Proper nutrition in weightlifting - records In the late afternoon, try not to eat heavy meals, especially before bed. You can limit yourself to easily digestible proteins, fruits or milk. It is also worth considering adding special nutritional supplements or protein to your diet.
- Protein is the main building component of muscle tissue, so it should be consumed first of all, both before and after training.
You should also eat more easily digestible carbohydrates, since this component is the source of strength for our body. Such products include black bread, durum wheat pasta, bran, and so on.
Tips for beginner athletes:
- starting from the first lessons, do not expect that in a couple of months you will look like an iron Arnold. Of course, your muscles will get stronger and your figure will tighten;
- set yourself up for the fact that for several months your main task will be to strengthen the muscle corset, and not increase the mass;
- do not create idols for yourself, often it does not end in anything good;
- hone the correct technique of each, your health and result depend on it;
- make up training program and follow it strictly, one lesson should last no more than an hour and a half;
- focus on the basic ones, which are aimed at general strengthening body (push-ups, pull-ups on the uneven bars and the crossbar, squats);