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The
Influence of Weightlifting on the Woman's Body - Part 4
by
Prof. Angel Spassov, Ph.D., D.Sc.
The
following article was originally written in 1987 by Dr. Spassov, but the
statistics and theories still apply today. This is Part 4 of 4. |
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Considering
all of the above, we can make the following statements and recommendations
concerning women's special weight training methods:
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Weight
training is quite necessary. It favorably influences the general functional
condition of a woman's body, provided a progressive beforehand preparation has
been executed in conformity with all peculiarities (morphological, functional,
psychical) of a woman's body.
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The
prolonged loadings connected with large concussions of the internal organs are
to be avoided. The exercises of this nature must be of short duration
followed by longer breaks.
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The
weight training is to be preceded a prolonged preparation of the supporting and
motory apparatus.
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Weight
training has a favorable, influence in the postmenstruation period, when the
exercises with a barbell can reach 60-70% of all the strength exercises. In this
period most often maximum weight is achieved.
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When
we have a goal to develop women's maximum strength we must give preference to
work up to refusal or 2-3:repetitions of 90-95% of the maximum weight.
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Special
attention is to be paid to squats with barbell at the back of the neck. The main
thing to be taken into consideration is the connection between the pectoral
girdle (that maintains the weight) and the legs (that perform yielding and
overcoming work). We recommend about 50% of the leg exercises be other than a
squat with a barbell at the back of the neck.
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After
the execution of weight training women athletes have to spend not less than
20-30 minutes for relaxation. Bathing after the weight training is to be
done with hot water for a prolonged time and be finished with contrast bath
(alternating hot and cool water).
Advantages
women possess
Besides the above mentioned smaller strength capabilities than men, women have
several advantages that have to be taken into consideration.
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In
general women are more flexible. Flexibility helps them in the technical
performance of the movements. Our experience showed that women execute easily
and more correctly the classical heavy athletics exercises - the snatch and the
clean and jerk.
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Women
benefit of their greater flexibility since owing to it they are less likely to
be injured in sports related activities.
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Weight
training is welcome and arouses the interest of sportswomen not only for the
possible benefit with regard to the discipline they train. It also enables them
to satisfy their natural striving for emancipation and equality, suppressed in
them in the course of thousands of years. Entering an area of strength that
until recently has been of interest only to men - they are very careful and
concentrated, what makes work with them pleasant and fruitful.
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Generally
women are more diligent and disciplined. This is particularly important to
meeting the main requirement of weight training progress - the regular workouts.
In
conclusion
I do not doubt that, in spite of the aforementioned, most people perceive
women's weightlifting as a rather dangerous job. It is important for the parts
of the body under power strain to work in a most convenient position, favorable
from a biomechanical point of view. At the same time, power strain in a number
of sports involves unfavorable position of body parts, twisting of the joints
and an unfavorable impact on woman's internal organs.
Certainly,
the results achieved by women weightlifters will grow higher from now on with
the application of correctly designed methods, however, weightlifting is not
dangerous. Furthermore, it can become a very good vehicle to obtain physical and
health strengthening of women.
This
determines the great merits of, and respect to, those who have already begun and
of whom we speak of as pioneers; those who have turned over a new page in the
development of our sport. |
