How do weightlifters gain weight?

The most common practice for athletes to lose weight quickly in a short period of time is that in the days leading up to a competition, athletes usually lose their weight quickly through a combination of sweating and severely restricting food and fluids.

They will do a sauna to dehydrate, which will reduce weight as quickly as possible. However, this method is very dangerous and can be life-threatening.

Squats, especially heavy back squats, are the best for weightlifters to improve their strength and performance**. Squatting also has many benefits for us ordinary people. It is very beneficial for improving body shape, strengthening muscles, and promoting endocrine.

Place the barbell in the correct position on your back, pull yourself under the barbell frame, and hold the barbell tightly against your shoulders and the back of your neck. Through the sinking and locking of the shoulder blades, the contraction of the upper back muscles causes a frame to appear on the back, and the barbell should be placed on top of the rack;

Now get ready to enter the bar and block your feet with the barbell, with the average distribution of your feet greater than the width of your shoulders. Take a deep breath, jump to the core, stretch your hips and knees, and squat; Many people often use a standing style with their feet crossed to carry a barbell. It's okay if the weight of the barbell is relatively light, but once the weight of the barbell is relatively heavy, this method is very dangerous.

We often see a lot of people lifting the barbell without tightening the core of the barbell, which is also very dangerous. If you don't tighten your core, it means you can't create the stability of this movement, and in this case, your spine can easily be crushed;

Your feet need three points of steady support. All three points of your feet need to be in contact with the ground. If the action is done correctly, the soles of your feet form a complete arch so that your feet can remain stable, supporting your body like the foundation of a house; The next step is to create torque in the hip, tighten the hip by rotating the hip slightly, create torque in the hip, and keep the knee and toes in the same line; Next, inhale deeply again and jump to the core.

Imagine someone wants to spank you in the stomach and then push your hips and gently push your hips back while moving your torso forward. At this point, bend your knees at the same time and start squatting;

In order to get effective explosiveness and power in the squat, we must maintain balance and stability at the bottom, which requires us to put our center of gravity in the middle of our feet, the barbell squat, and the barbell resistance on the shoulders becomes our center of gravity. Straight down to the center of the soles of our feet; Balance when you wake up. Starting at the bottom of the squat, you need to start your hips and knees at the same time, so that your shoulders and hips rise at the same time; When getting up, the suitcase must be kept in a stable position.

Many trainers usually have a collapsed back and a forward tilt of the back. If you squat in a poorly controlled state, it can be dangerous for your lower back.

Usually they will run with weights, or to exercise their physical strength, but also to exercise their muscle strength, or to do targeted training.

Generally, there will be a particularly rigorous training plan, and some special training will also be done, such as push-ups, sit-ups, planks, and dumbbells and bars.

They are always improving their physical fitness, because weightlifters are very physically demanding.

Dehydration is the most widely used technique for rapid weight loss. Dehydration can occur by restricting diet and fluids, performing strenuous activities in a hot environment or wearing a rubber suit, or taking saunas or steam baths. Less frequently used methods include diuretics (which are prohibited stimulants), laxatives, and emetics.

Although dehydration has less effect on high-intensity, short-term (eg, less than 30 seconds) exercise than on endurance exercise, there is still a reduction in certain functions.

Restricted diet (high protein, very low carbohydrates) is also a way to lose weight quickly, which can reach 5-10 kg in a few weeks. Of course, like every other fast** approach, when you lose weight on a high-protein, very low-carb diet, you lose water, glycogen, and protein mainly, and fat only in small amounts.

2. Recipes for athletes.

Recipes for the first day.

Breakfast: 2 teaspoons of peanut butter, 2 slices of toast, 1 cup of coffee or tea, 1/2 grapefruit or orange.

Lunch: 2 slices of toast, 1 cup of coffee or tea, 1/2 can of tuna.

Dinner: 10 lentils (lentils, beans), 10 red grapes, 2 slices of meat, 1 apple, a cup of coffee or tea, half a cauliflower.

Recipe for the next day.

Breakfast: two boiled eggs, one or two slices of toast, half a banana, a cup of coffee or tea.

Lunch: 4 slices of soda crackers, 1 glass of yogurt, 1 cup of coffee or tea.

Dinner: 10 red grapes, 2 hot dog sausages, 1 cup of coffee or tea, 1/2 broccoli, 1/2 banana.

Recipes for the third day.

Breakfast: 2 slices of toast, 4 slices of soda biscuits, 1 apple, 1 slice of cheese, 1 cup of coffee or tea.

Lunch: 2 slices of toast, 2 boiled eggs, 1 cup of coffee or tea.

Dinner: 10 red grapes, 1 vanilla ice cream, 1 cup of coffee or tea, 1/2 can of tuna, 1/2 cauliflower.

Recipes for the fourth day.

Eat normally, be careful not to overdose, and eat this recipe after eating normally, the best effect is for a month.

3. Athletes' dietary arrangements.

Eat small, frequent meals. In order to reduce the gastrointestinal burden of athletes, in order to adapt to the requirements of high-intensity exercise, it is also to timely supplement various nutrients consumed by exercise in the body.

Pay attention to the heat balance. Since athletes consume a lot of energy during training or competition, only timely replenishment can meet their normal needs and protect their abundant athletic capacity and necessary energy reserves.

Pay attention to the reasonable proportion of heat sources. Athletes should be carbohydrate-based and less fatty.

High-calorie diet. The determination of this principle is to reduce the gastrointestinal burden of athletes, and strive to obtain the caloric energy supply consumed and required by the body in smaller, lighter food, and the total amount of food per day should not exceed 2,500 grams.

Well, it is possible to increase the amount of exercise to burn physical energy, and thus reduce weight.

How do weightlifters lose weight? Weightlifters also have weight requirements, and it is important to control your weight before a competition. So do you know how weightlifters lose weight? In fact, there are many ways to lose weight quickly, so you might as well take a look.

How do weightlifters lose weight?

1. In weightlifting competitions, it is not uncommon for celebrities to be ranked by weight because of the same results (when the results are the same, the lighter weight is ranked first), which shows how important it is for athletes to control their weight before the competition. You may not know how accurate an athlete needs to weigh and how difficult it is to control ...... weight

2. Athletes' weight loss is not the same concept as we usually say ****, weight loss is to quickly reduce the weight to a specified value in a short period of time, and at the same time can not affect training and competitions.

3. Weightlifters can lose weight by dieting, saving water, running in weight-reducing clothes and taking a sauna. Eating with weightlifters before the start of the competition is undoubtedly the biggest torture for them, and when you eat Ma Ma Xiang, they are likely to only drink a little water and eat a little fruit and vegetables throughout the day. If it can't be reduced before weighing, it is the most commonly used'The best way is to take a temporary sauna and go out for laps, and I can lose a few tenths of a kilogram of a kilogram.

4. In weightlifting, the smaller the level, the more susceptible it is to weight loss, so this requires athletes not only to pay attention to a reasonable diet and reduce the range of weight loss, but also to have scientific monitoring and protection when losing weight before the game, such as water intake control, carbohydrate control, salt control, hot bath and sauna, etc. Sometimes too much water is lost and electrolytes need to be replenished immediately, so as soon as the weigh-in is over, athletes should consume electrolyte drinks in time, otherwise there is a high risk of cramps due to lack of water, and then they can have another full meal.

Diet tips for weightlifters

Weightlifters burn a lot of calories and require muscles with great strength, explosiveness, and neuromuscular coordination.

The dietary requirements are as follows:

1. Provide sufficient heat energy. Athletes in this event generally have a large body weight, thick muscles, and a high daily total caloric energy consumption, which has a higher demand for the amount of carbohydrate and cohesive markers.

2. Food should be rich in protein. The results of nutrition surveys at home and abroad show that the protein intake of weightlifters is high.

In order to develop muscle, the requirements for protein are higher. Protein foods account for 15% or more of the total calories (up to 18%-20% during the weight loss period), and the protein supply should be increased to more than 2 grams per kilogram of body weight, of which high-quality protein accounts for at least 1 3.

3. Provide sufficient vitamins B1 and B2. In order to develop muscle and neuromuscular coordination, eat plenty of green leafy vegetables, especially at the beginning of training, to increase vitamin intake.

4. Appropriate supplementation of sodium, potassium, calcium, and magnesium. In order to ensure the normal function of the neuromuscles and reduce the tendency of increasing the acidity of body fluids, the body should have sufficient alkali reserves and appropriately supplement sodium, potassium, calcium, and magnesium.

Summary. Dear, I am glad to answer the following basic requirements for you to be a weightlifter:1

Have a good level of physical fitness and fitness. Weightlifting is a high-intensity sport that requires high muscle strength, explosiveness, and endurance. 2.

Master the right weightlifting technique. Weightlifting technique is very critical and requires professional training to master. 3.

Perseverance and patience. Weightlifting is a sport that requires long-term perseverance and constant effort, and it takes a lot of time and effort. If you want to become a weightlifter, you can do so by following these steps:

1.Find a professional weightlifting coach and receive systematic training. 2.

Maintain a good diet and a healthy lifestyle in your daily life to ensure that your physical fitness and fitness level are up to the mark. 3.Take part in a variety of weightlifting competitions and training camps to improve your level of competition and experience.

4.Keep learning and mastering weightlifting techniques, and constantly improve your training plan and methods. 5.

Insist on training, and actively participate in competitions at home and abroad, strive to achieve good results, and improve their competitive level. 

Dear, I am glad to answer the following basic requirements for you to be a weightlifter:1Have a good level of physical fitness and fitness.

Weightlifting is a high-intensity sport that requires high muscle strength, explosiveness, and endurance. 2.Master the right weightlifting technique.

Weightlifting technique is very critical and requires professional training to master. 3.Perseverance and patience.

Weightlifting is a sport that requires long-term perseverance and constant effort, and it takes a lot of time and effort. If you want to become a weightlifter, you can do so by following these steps:1

Find a professional weightlifting coach and receive systematic training. 2.Maintain a good diet and a healthy lifestyle in your daily life to ensure that your physical fitness and fitness level are up to the mark.

3.Participate in various weightlifting competitions and training book camps to improve your level and experience. 4.

Keep learning and mastering weightlifting techniques, and constantly improve your training plan and methods. 5.Insist on training, and actively participate in competitions at home and abroad, strive to achieve good results, and improve the competitive level of their own state.

**There are weightlifting teams, weightlifting coaches.

Dear, I am glad to answer for you You can find weightlifting teams and coaches in the following places:1Gym:

Many gyms offer weight training and weight lifting classes. You can go to your local gym and ask about weight classes and instructors. 2.

Sports associations: You can contact your local sports association for information about weightlifting teams and coaches. 5.

Can I participate in competitions if I join a weightlifting club.

Yes, if you participate in the Weightlifting Club, you have the opportunity to compete. Weightlifting clubs usually organize or recommend members to compete at all levels, including local, regional, and national competitions. Participating in competitions can help you improve your skill level, boost your confidence, and network with other weightlifting enthusiasts. 