Can a thin person exercise a lot of weightlifting ability

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

Of course you can, many strong men are trained from thin people, and no one is born a strong man.

What exactly is a teenager? Adolescence is a period of human development, between childhood and adulthood. During this time, humans will go through puberty, which is the process of sexual maturation.

Generally refers to the period between the ages of 13 and 19. Everyone may be slightly different, but almost all of them are in this range.

Next, I'll show you a document. The report was published in the Journal of Tongling University, No. 4, 2009, entitled "The Effect of Amateur Weightlifting Training on Height of Teenagers". The author is Ma Zhong (male, from Tongling, Anhui Province, amateur sports school weightlifting coach of Tongling Sports Bureau).

According to the report, through the study of the height and height growth of young weightlifters and professional athletes in amateur sports schools in various cities in Anhui Province, it is found that amateur weightlifting training for teenagers does not affect the growth of height, but promotes the development of physical health.

The article states. From a mechanical point of view, the weight is equal, and the weight lifted is equal. Tall athletes are comparatively taller than shorter athletes, have a longer route of movement, and definitely consume more energy.

The high center of gravity of the high body is not conducive to stability and support. So when choosing heavy athletes, choose those who are equal in weight and low in height. The nature of weightlifting determines that weightlifters are taller than ordinary people when they are selected.

Therefore, the low height of weightlifters is not a phenomenon that some people think is caused by the weight pressure of weightlifting.

Amateur training is a basic training process that does not require athletes to achieve high athletic performance, but rather requires proficiency in technical movements such as running, jumping, throwing, pull-ups, etc. , which is the main content of amateur training. These programs have been shown to help with human growth and development without affecting height gain.

Why some people think that weightlifting affects the growth of human height is mainly caused by illusion. As we all know, after acquired training, the body becomes stronger and stronger, and the muscles become more and more developed. Especially in amateur weight training, the body shape has changed radically, the main shoulders and arms are getting wider and wider, and the limbs are getting thicker and thicker, appearing shorter (in fact, not short).

This is the same as thinking that girls are tall, because the thinner the girl, the taller she is.

Therefore, weight training for teenagers does not affect height. Of course, this doesn't mean endless weight training, but a moderate amount of weight fitness that matches most freehand training styles such as pull-ups, push-ups, leg raises, crunches, etc. The report states that there is no effect on the weightlifting height of amateur teenagers.

In fact, weight training for fitness is not all "pressing" height training.

Unhappy. Because weightlifting has many requirements, if practiced by ordinary people, it can lead to muscle strain, and it can also lead to overloading the body.

It's not very suitable, ordinary people are not particularly professional after all, and if they don't find the right way, they will hurt their body.

Unhappy. It is true that the physique of ordinary people cannot meet the requirements of weightlifting at all, and doing so will hurt their own body, which is also very bad.

Weightlifting is a great sport and a great way to develop muscle strength, but some people are concerned that weightlifting will affect the normal development of bones and even make people shorter. Comrades who hold this idea sometimes cite some examples, such as the fact that several weightlifters in our country who have set world records many times are short and less than a meter tall. This example may seem plausible at first glance, but it is actually a misunderstanding, if some athletes affected their body due to their early participation in weightlifting training, then some athletes only started weightlifting when they became adults, but they are not tall.

On the contrary, there is a weightlifter in our country who has been training in weightlifting since he was 15 years old and broke the world record at the age of 21, but his height has not been affected and now he is as tall as a meter. In addition, there are weightlifters in our country who are more than meters. If weightlifting does affect the normal development of bones, how can the above example be explained?

As for the argument that weightlifting exercises will make people shorter, there is no basis for it. Some people look slender before practicing weightlifting, when they seem to "become short and boring" after a period of weightlifting practice, in fact, this is an illusion, we use a ruler to measure, we will find that he has not become short, but only because of training, the muscles are strong and developed, and the shoulders are broad and the waist is thick, so that people have a short illusion.

Some people will admit the above truth, but they can't figure out why most weightlifters are short. This problem arises from the fact that there is not enough comprehensive understanding of weightlifting as a sport. As we all know, weightlifting competitions are conducted according to the weight classification of athletes, for example, the bantamweight weight is under 52 kilograms, and the bantamweight athletes cannot weigh more than 56 kilograms.

Due to the limitation of weight, the height of the body should be considered, and from the perspective of the distance of work, the distance of the short man lifting the barbell is shorter than that of the tall man, assuming that the work completed by two people is equal, then the short man will lift more weight than the tall man, so most of the athletes who choose weightlifting are not too tall.

Some medical workers and coaches have systematically observed 14 and 16-year-old juvenile weightlifting trainers for several years, and have come to the conclusion that reasonable training will not affect the normal development of teenagers, and has no adverse effects on the bone and joint systems, but can improve the function of the cardiovascular system and respiratory system, and at the same time improve the bounce power. In addition, it has been shown that scientific physical exercise can improve the mechanical properties of bones in terms of resistance to breakage, bending, and torsion.

Teenagers are in the long physical period, first of all, we should pay attention to comprehensive physical exercise, in the practice of weightlifting to arrange the amount of exercise reasonably, scientific handling of physical fitness (strength, speed, agility and endurance) between the relationship between the relationship, so as to achieve the goal of "developing sports and enhancing people's physique".

Probably not, muscles are used when lifting weights, and the damage to the bones is relatively small, so it is impossible to keep people short.

Of course not, because the practice of weightlifting is to pay attention to the scientific method of selling punches, not blindly to train, the practice of weightlifting has high requirements for the physical fitness of athletes, if the physical fitness is not very good, the stupid resistance is not very strong, the muscles on the body are not very much, then it is not suitable for practicing liquid with weightlifting.

No, scientific weightlifting can promote the development of height and will not make people shorter, so we must not believe rumors.

Ah, that's a big question. I don't dare to say what conclusions I have reached, but let's talk about the two points of experience that have been slowly realized after years of such good luck in weightlifting, and rarely mentioned. Let's refer to it.

One is flexibility, and the other is body linkage.

Neither is a new word, it's just easy to overlook. And it's weird, the more I practice, the more important I feel about them. It is not only to avoid injuries, but also to improve the efficiency of movements.

Let's start with flexibility. For the commonly understood ligaments and fascia, the flexibility and stability of the joints are more inclined here. In weightlifting, for example, from the wrists, elbows, shoulders, and thoracic spine to the hips, knees, and ankles, the scalability of movement is crucial.

Maybe two people lift the empty pole at the same time, and you can't see too much, but as long as the weight is on it, the difference is clear at a glance, whether the action can be completed, how complete it is, and even whether it will be injured, all of which are related to the level of joint flexibility.

Sometimes, even if you have enough strength, your joints are limited and you can't do the movements. It's very uncomfortable.

However, flexibility can't be hard, and generally speaking, girls will have an advantage over boys. People are inherently different, and so are athletes and athletes. For example, the shoulder-opening action of Dayin's warm-up, not everyone in the team dares to come:

This level of joint flexibility is innate. Don't compare flexibility, it's not necessary, and you may get hurt.

Why do you want to drive so much behind the shoulder? Looking at the picture again, the actual position of the barbell when it is lifted is not directly above the head.

Usually when you watch a weightlifting competition, looking at the athlete lifting the bar from the front feels like it is going above the head, no. From the side, the actual position of supporting the barbell is almost behind the head, which is technically just above the trapezius middle bundle and shoulder blades. If you want to find a friend, you can try to do a barbell back squat, just above the squat bell position, that is, the position of grabbing the rental cavity jerk and lock the shoulders, and the position of the overhead support.

Having said that, in the warm-up activation before each training, it is quite suitable to do some movements for joint flexibility, and the whole is activated before starting. Don't rush. There are also wrist pads, knee pads, belts, and muscle patches before the weight is heavy, these have to be on it, the joints are stable, the movements are in place, the force can be released, and the body can be linked.

Eat more healthy vegetables and exercise more often, so that you can maintain your physical strength, which is not easy for weightlifters.

When lifting weights, once we try to lift successfully, then don't use bad luck anymore, we have to carry out a relaxation of muscles, otherwise the second world bumper is very difficult.

If you're a weightlifter, I think it's important to rest well, make sure you have enough to eat, and then exercise is also essential.

The power of weightlifters lies in the brutality and pain of their competitive eventsIn addition, the "commercial income" of athletes after winning gold is generally considered to be less than that of table tennis, badminton, swimming and other events, so the sense of watching the game is more worrying.

In the process of weightlifting, the spine often needs to bear a large weight, if it is done for a long time, it will not only make the spine lose its balance due to overload disassembly, and then cause damage to the waist, so that the waist will appear tearing, wear and tear and even intervertebral disc herniation and other symptoms.

In the process of weightlifting, the shoulder often needs to have enough bearing capacity, if the bearing capacity is not enough, not only is it easy to be overwhelmed by the barbell because it is difficult to bear, but also may cause damage to the shoulder muscles and affect normal activities.

Rules and techniques for weightlifters:

Weightlifting is an exercise that uses barbells, dumbbells, kettlebells and other equipment for exercise and competition.

Weightlifters perform two weightlifting movements: the snatch and the clean and jerk. In the snatch, competitors are asked to stretch their arms and lift the barbell above their heads in a continuous motion.

In the clean and jerk, players need to place the barbell on their shoulders and stand upright before lifting the barbell above their heads. An athlete has to wait until the referee decides that he or she is standing before his or her score is valid.

The bell is composed of a horizontal bar, a sleeve, a clamp, and a barbell piece. The bar is meters long, centimeters in diameter and weighs 20 kilograms. The competition is carried out in the order of snatch and clean and jerk.

In each competition, athletes have a total of 6 attempts to lift, 3 snatches and 3 clean and jerk banquets. The weight of the trial weight is chosen by the athlete himself, and the increase must be in multiples of kilograms.

Only the total results of the snatch and clean and jerk will be counted for the Olympic Games, and if the total score is the same, the one with the lowest weight before the competition will be ranked first, and if the total score is the same, the one with the lower weight will be counted first after the competition.