معلومات عليك معرفتها قبل أن تبدأ ممارسة تمرين رفع الأثقال

رياض.ثأغسطس 25, 2020
2 دقائق

رياضة رفع الأثقال هي من بين أكثر الرياضات شعبية وانتشاراً بين الشباب. ورغم أنها تركز في المقام الأول على العضلات إلا أن فوائدها لا تقتصر على تقوية العضلات فقط. بل تساعد أيضاً على حرق الدهون وخسارة الوزن وتحسين الأداء الرياضي والأداء في العمل، كما تقلل من خطر الإصابة بالعديد من الأمراض. ولتحقيق اقصى استفادة من تمرين رفع الأثقال هناك عشر معلومات يجب أن تعرفها أولًا وهي كالتالي:

تمرين رفع الأثقال لا يؤتي بنتائج فورية: لذلك لا تبدأ ممارسة التمرين بتوقعات مرتفعة. اعلم أن الأمر يستغرق بعض الوقت لتظهر نتائج التدريب على جسمك. ولكن الاستمرارية والمثابرة هي التحدي الحقيقي. ومع ذلك، إذا شعرت بالإرهاق بعد جلسة تدريب مدتها ساعتين، قلل عدد ساعات التدريب. فإذا كنت تريد العضلات والقوة، لا تستعجل النتائج.

لا تشعر بالرهبة: بالتأكيد سوف تصادف في صالة الألعاب الرياضية أشخاصاً لديهم عضلات كبيرة بما يكفي ليجعلك ربما تتشكك في قدرتك على الوصول لهذا المستوى يوماً ما، إياك أن تلقي بالاً لهذه الأفكار. لا تتحد إلا نفسك وارفع أثقال بقدر استطاعتك ولكن استمر في التحسن كل مرة.

احمل المنشفة دائماً لأنك سوف تتعرق بغزارة. والتزم بقواعد الصالة الرياضية وتعامل مع الجميع بلباقة.

استمع إلى مدربك: خلال الأسابيع الأولى من ممارسة تمرين رفع الأثقال حاول أن تعرف من مدربك كل شيء عن هذه الرياضة، وبالأخص الوضعيات الصحيحة للجسم أثناء التدريب لتجنب الإصابة على المدى الطويل. ومع مرور الوقت، سوف يزداد استيعابك للأمر.

استقطع أوقات للراحة خلال التمرين ولو لدقيقة واحدة: من المهم ألا تفرط في الضغط على عضلاتك لأن ذلك قد يتسبب في إصابة العضلات بشكل كبير. فإذا كنت لا تزال تشعر بأنك عضلات غير مستعدة، انتظر ليوم أو يومين قبل بدء رفع الأثقال.

لا تمارس تدريب رفع الأثقال ولديك فكرة مسبقة بأنك ستصبح أضخم حجماً: هذا لن يحدث إلا إذا كنت تتبع نظام غذائي صارم وتتناول كمية معينة من السعرات الحرارية يومياً. لذا اجعل هدفك الرئيسي من تدريب رفع الأثقال هو تحسين قوتك، لا أكثر ولا أقل.

تحدّ نفسك دائماً: إذا اعتاد جسمك على فئة معينة من الوزن، فقم بزيادة الوزن ولكن ببطء ووثبات.

التدريب ليس سباق. إذا لم تكن تخطط للمشاركة في بطولة رفع الأثقال، تعامل مع التدريب ببطء واستمر في تحفيز نفسك. والأفضل أن تتدرب بصحبة صديق يمكنه تحفيزك في تلك الأيام التي يتراجع فيها حماسك.

فترة التعافي مهمة جداً: لا تضغط أبداً على العضلات واحصل على فترات راحة لأن التعافي يسمح لجسمك بإصلاح العضلات الممزقة. وتذكر أنه لا توجد قاعدة ثابتة للتعافي لأن الأمر يعتمد على طبيعة جسمك.

تذكر أنه يمكنك القيام بذلك: لا تفقد الأمل ابداً، التزم بجدولك الزمني وخذ قسطاً من الراحة وتناول طعام صحي. وكن واثقاً أنك ستحصل على القوة والعضلات التي تحلم بها.

رياض.ثأغسطس 25, 2020
2 دقائق

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