Wie viel die Langhantel Gewicht

Table of Contents

Barbell bar

1. Einführung

Es ist wichtig für fitness-Enthusiasten zu verstehen, die Gewicht von der Langhantel, als das richtige Gewicht für Ihre Ausbildung Wirksamkeit und verringert das Risiko von Verletzungen.

For professional athletes, the knowledge of barbell weights is indispensable. Barbell training is key to building a strength base and has long been proven to play a vital role in strength and conditioning training.

Die Wahl der richtigen Gewicht ist Sie eine gute Ausbildung Ergebnisse und beinhalten mehr Muskeln, um das Gewicht zu stabilisieren. Allerdings, schwere GEWICHTE kann das Verletzungsrisiko erhöhen. Dieser Artikel beschreibt die standard-GEWICHTE und sicheren Einsatz von barbells für Ihre Referenz.

 

barbell

2. Standard weight of barbell

The standard weight of the Olympic barbell bar used by men is 20 kg, while that used by women is 15 kg.

In weightlifting, the weight and size of the barbell bar are crucial to the performance of the athlete. The standard Olympic barbell bars are designed to meet the requirements of international weightlifting competitions and therefore have specific specifications.

Barbell bar for men: Usually 2.2 m (220 cm) in length, 28 mm in diameter and 20 kg in weight.

Women’s barbell bar: the length is generally 2.15 meters and the weight is 15 kilograms.

In different weightlifting competitions, the standard of barbell weight used will be different. Here are some specific weight classes:

– ** Men ** :

  1. 53 kg class
  2. 59 kg class
  3. 66 kg class
  4. 74 kg class
  5. 83 kg class
  6. 93 kg class
  7. 105 kg class
  8. 120 kg class
  9. 120+ kg class

– ** Women ** :

  1. 43 kg class
  2. 47kg class
  3. 52 kg class
  4. 57kg class
  5. 63 kg class
  6. 72 kg class
  7. 84 kg class
  8. 84+ kg

 

Each level has a corresponding combination of barbell pieces to achieve the required total weight. According to the regulations of the International Weightlifting Federation (IWF), barbell pieces for competition are usually divided into the following specifications: 0.5 kg, 1 kg, 1.5 kg, 2 kg, 2.5 kg, 5 kg, 10 kg, 15 kg, 20 kg and 25 kg. Players need to select and assemble appropriate barbell pieces according to their own weight class and the specific requirements of the competition.

barbell weight

4. The correct barbell weight

Choosing the right barbell weight is crucial to achieving personal training goals, improving athletic performance, and preventing injuries.

  1. Determine your goal: First, determine whether your training goal is strength gain, muscle gain, fitness improvement, or fat loss. Different goals require different training intensities and methods.
  2. Assess ability: Know your current fitness level, including strength level, technical ability, and physical condition. Beginners should start with lighter weights and gradually gain weight.
  3. Wählen Sie das richtige Gewicht:

– ** Strength training ** : Choose a weight that can complete 6-8 repetitions and the last two are more strenuous.

– ** Muscle growth ** : Choose a weight that can perform 8-12 repetitions, and the last few repetitions should feel significant fatigue.

** Endurance training ** : Choose lighter weights, perform more than 15 repetitions, and focus on muscle endurance rather than strength.

  1. Take the 1RM test: The 1RM (one time maximum weight) test can help you determine your maximum strength level so you can set your training weight more accurately.
  2. Use the incremental method: Start with a lighter weight and gradually increase the weight until you find the right training weight. Each increase should not be too large to avoid overtraining and injury.
  3. Maintain the correct technique: Always maintain the correct lifting technique and range of motion when using the barbell, which helps to reduce the risk of injury and improve the effectiveness of training.
  4. Listen to the body: Pay attention to the body’s response during training, and if you feel excessive fatigue or pain, you should reduce your weight or rest.
  5. Record progress: Record the weight, reps, and feelings of each workout so you can track progress and adjust your training plan as needed.
  6.  Consult a professional: If possible, seek the guidance of a professional coach who can provide personalized advice and supervision

The impact of weight selection on injury prevention and performance:

– ** Prevention of injury ** : Using heavy weights can lead to excessive muscle load and increased joint pressure, which increases the risk of injury. Proper weight allows muscles to adapt and strengthen in a safe environment.

– ** Improves performance ** : The right weight ensures that the muscles are stimulated enough to promote strength and muscle volume growth. At the same time, avoid overtraining and fatigue to help recovery and over-recovery.

safety in barbell

5.Safety

Safety measures:

  1. Use the safety buckle: Make sure to use the safety buckle after installing the barbell piece to prevent the barbell piece from accidentally slipping.
  2. Vermeiden, Herausforderung die Grenze: do not exceed the weight of your own ability to avoid muscle strains or other injuries.
  3. Correct training movements: Die Aufrechterhaltung einer regelmäßigen Ausbildung Haltung, wie halten Sie Ihren Rücken gerade, während Sie hart zieht, können reduzieren das Risiko von Verletzungen.
  4. Joint stability: Maintaining stable joints is key to reducing the risk of injury when doing heavy weight training, such as keeping your shoulder blades stable while doing bench presses.
  5. Proper standing distance: When performing squat and other actions, maintain an appropriate standing distance to reduce body shaking and ensure stability.

 

Safety Guidelines and recommendations:

  1. Voll warm up: Vor dem Langhantel-training sollten Sie 5-10 Minuten warm-up-Aktivitäten wie Seilspringen oder Körper dehnen, um Verletzungen zu vermeiden.
  2. Angemessene Anordnung der Langhantel Stücke: Platzieren Sie die schwereren Hantel Stücke, die in der Mitte des Regals, und der leichtere unten und oben zu gewährleisten die sichere be-und entladen der Langhantel.
  3. Verwenden Sie beide Hände zum laden und entladen: Verwenden Sie immer beide Hände zum be-und entladen der Langhantel Stücke und barbell-Stäbe, um Abrutschen zu verhindern und die Zerschlagung Verletzungen.
  4. Pflegen Schulter Abduktion: Halten Sie Ihre Schultern drehte sich bei bestimmten Bewegungen, wie leg-flexion, kann helfen, das Risiko von Schulter-Verletzungen.
Langhantel-training

6. Fazit

Hantel ist eine extrem vielseitige fitness-tool, das es ermöglicht die Benutzer zu führen eine Breite Palette von übungen, durch ändern der Gewicht, Griff und Winkel, Größe und Stärke-training für den ganzen Körper oder bestimmte Muskelgruppen.

Durch die Fokussierung auf Langhantel Gewicht-Auswahl und-management, werden Sie in der Lage zu erreichen Ihre fitness-Ziele sicher und effizient, egal ob es gewinnt an Stärke, Muskelaufbau oder Verbesserung Ihrer Allgemeinen fitness. Denken Sie daran, dass die Grundsätze von Kohärenz und progression im training sind der Schlüssel.

Schreiben Sie einen Kommentar

Ihre E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert

Nach oben scrollen