The choice of belt in weightlifting is very important, which plays an important role in training effect and body protection.
The first is the structural exercise for overload. Structural movements refer to movements in which the spine is directly stressed and bears obvious pressure or shear force, such as squatting, hard pulling and sprinting. In addition, a heavy load usually means a load exceeding 80% or 85% 1RM, which requires particularly stable and firm trunk spine and seat belt care. As you can see, from the beginning to the end of the training, there is no belt. For weightless movements of single joint, small muscle group or spine (such as bending down, pulling down and pressing three times), it is not necessary to wear a belt.
Second, the width of the belt is not as wide as possible. If the waist width is too wide (above 15cm), it will restrict the movement of the trunk and have a negative impact on normal physiological bending, as long as the width can protect the key parts of the lower waist. Some belts on the market will be padded in the middle to strengthen the support for the waist. In this way, a moderate width (12- 15cm) and a moderate cushion can effectively protect the lower waist.
Do I have to wear a belt to lift weights?
In the gym, we often see some people wearing weightlifting belts during training. What's the use? The reason why you use a belt is because you will get hurt if your waist is heavy.
In weightlifting training, the stability of core strength is very important. Only with a stable and solid core strength, we will be more powerful in training and will not be easily injured!
Using pressure to strengthen our core area, improve our core stability, reduce the pressure of intervertebral disc, and play a role in protecting the spine and preventing injury.
Matters needing attention in weightlifting
Correcting training posture-standard movements in weightlifting practice are the best protective measures to avoid injury.
Whether doing exercise or putting equipment on the ground, always keep the spine in the middle position, and pay attention to using leg muscles instead of back muscles.
Avoid being alone during training. You'd better find someone to accompany you when you lift weights.
Ensure that during training, the sportswear you wear absorbs moisture and breathes air, which will not hinder the training action. Shoes should have good grip, so that the feet can fully contact the ground and keep the body stable during training.