1/ DRAW YOUR FIGURE WITH THE BENEFITS OF WEIGHTLIFTING
Forget the image of the puffy, bloated weightlifter, wide as two mirrored wardrobes.
If your practice is confined to leisure or healthy sports, and you do not camp in the gym with your 7 daily meals, then you have no risk of looking like this.
Better, thanks to complex polyarticular movements you will use many muscles with each repetition, spend a lot of energy and thus see your silhouette take shape quickly!
Each weightlifting movement alone amounts to performing several traditional bodybuilding movements (at least one deadlift and one squat), enough to increase the calories expended tenfold.
Moreover, with the weightlifter (for the intimate) you do not lie down on a bench or a carpet, you handle loads standing on your two feet with all the sheathing that this requires unconsciously.
Significant benefits of weightlifting: you will gain in strength, tone, flexibility and mobility… for a visible result on your posture and your body composition, therefore your aesthetics.
2/ TAKE CARE OF YOUR BACK
If lifting heavy loads can be dangerous for the back and the joints, weightlifting prevents this with the force of a demanding and precise postural education!
More than a sport, then see this discipline as a school of the back from which you will emerge by holding yourself better even in your daily life, one of the other benefits of weightlifting.
If you have regular lower back pain, don’t fall into the trap of avoiding weightlifting for fear of making it worse. Consult your doctor and if no contraindication emerges, then weightlifting is surely the best option to strengthen and educate your body and get rid of these pains for good!
3/ FORGE YOURSELF A MIND OF STEEL
Both calm and explosive, this is what can define the weightlifter.
To achieve this you have no choice but to control your emotions, optimize your concentration and control your thoughts.
Moreover, in this sport, you are in front of yourself. The successes are your responsibility and the failures are yours, there is no excuse which pushes each practitioner to question themselves, to take responsibility and to try again and again until success and personal satisfaction. .
One of the benefits of weightlifting lies in its ability to forge a steely mind in its practitioners.
4/ A SPORT ACCESSIBLE TO ALL, ONE OF THE BENEFITS OF WEIGHTLIFTING
With 2 main movements and no more, one of the benefits of weightlifting is that it is quickly accessible without first having to learn multiple rules and an entire dictionary of specific terms!
The principle is quite simple too: bring the weights above the head.
Where you will need an investment of time, it will be in the motor learning of the two movements (clean and jerk and snatch), learning which will have to be accompanied by a professional and which will probably require you to break your current motor patterns to create new ones.
The experience and the change it brings to the way you hold and move is exciting for anyone interested in sport and the body.
Don’t worry, it won’t be necessary to master both movements perfectly to start seeing the benefits to your body, your posture or your mind that come quickly after your first workouts, even if these are based on broken down movements. .
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Depending on your age and level, it can be weekly or daily.
Here is a typical outline of a session for beginners lasting 1h30:
General warm-up: muscle and joint movements without load (10 to 15 min).
Initiation to a technical gesture: the snatch or the clean and jerk (20 to 30 min).
« Basic » strength training: squats or lower back (10 to 15 min).
Assistance strength training: arms and abdominals (10 to 15 min). Flexibility: stretching exercises (10 to 15 min).
The number of repetitions varies from 1 to 3 for technical movements and can reach 5 or more for bodybuilding movements.
A minimum of 8 sets are required for each exercise chosen.
