Does an athletics belt hold your back? Belt from nature

The weightlifting belt is an indispensable assistant that will secure your workouts and make them more comfortable. But is this piece of equipment always appropriate, and how to choose the right model? You will learn about this by reading the article.

If you want to achieve results in bodybuilding in the shortest possible time, then in addition to proper training additional assistants will be needed, one of which is a weightlifting belt. It will help keep you safe during heavy-duty activities.

Weightlifting belt

A belt for a bodybuilder is a bandage that is fixed on the belt. This important piece of equipment is indispensable for muscle protection. abdominals from stretch marks and the risk of hernia during weightlifting and powerlifting, as well as bodybuilding. In addition, it is an excellent protection for the spine from hyperextension while lifting an impressive weight.

But here it is important to remember that it is necessary to use a belt when lifting heavy loads during performances, competitions. As for regular workouts, your own muscles the backs must be sufficiently developed to withstand the load without the aid of a belt. The thing is that it is impossible to wear such equipment all the time, otherwise the functions of the girdle muscles will decrease.

The body will no longer include its muscle reserves in the work, because there is an assistant who will do everything himself. If you constantly wear a belt, then the muscle corset will quickly lose its tone. And then the risk of injury to the lower back during the exercises is quite likely.

The mechanism of action is simple: when you tighten the belt on your stomach, the spinal column, as well as the intervertebral discs in the lumbar region, become much more resistant to deformation. The belt for a bodybuilder is indispensable when lifting weights above your head and when performing exercises while standing. But still, in between sets, you need to remove this useful detail.

Powerlifting belt: pros and cons of using

Pros:

Very reliable in terms of the safety of the athlete in the gym.
Prevents injury during workouts.
Suppresses the fear of getting hurt.
You can give your best in training.

Minuses:

Can't be worn all the time. Otherwise, it will be addictive.
The fabric of which the belt consists is thick enough and does not allow the body to breathe. As a result, an increase in body temperature is possible.

How to choose a weightlifting belt

It is very important to choose a high-quality weightlifting belt - the comfort of training and the durability of the product itself depend on it. Yes, and how effective the training will be, this also has an important impact.

What should be a powerlifting belt:

Fairly wide.
It is best that the material for its manufacture is genuine leather.
The inner lining should also be - it creates comfort during classes.

First of all, you need to choose the right shape for a weightlifting belt for training. Models in which the belt expands in the back area are indispensable when performing exercises when the body bends forward. To do this, the front belt is cut out a little narrower than the back.

Models with a constant width are used for strength exercises that are performed with a straight body. Due to the fact that the front is wide, the body does not lean forward. Such models are ideal for heavy squats. The same goes for the deadlift.

It is best to purchase both types of athletic belt, because during training exercises can be very different in nature. If you decide to choose one, then for bodybuilders the best fit is a model that has extensions from the back. As for powerlifting, in this case it is worth choosing the model that has the same width on all sides.

The girth of the belt at the waist is also important, as well as the overall size. Therefore, it is best to try to put on a belt yourself before buying, or take measurements in advance, using a centimeter as an assistant. It is important that, after fastening the belt, the buckle is somewhere in the middle of the holes for fixing the belt.

Do not forget to find out what material the model is made of - it must be so strong that the belt does not break. In addition to natural leather, leatherette or synthetics can be used. The durability and strength of the element that is responsible for fixing are also important factors when choosing a model.

It is necessary to pay attention to the flexibility and wear of the belt. Models made of several layers of high quality genuine leather are more durable and easily take the desired shape of the body. They are stitched with a zigzag pattern.

The last thing you should pay attention to is the color of the belt and the label depicted on it. It is very important to first make sure that the model you choose meets all the requirements that were listed above.

Video about the sports belt for the back:

weightlifting belt- a piece of sports equipment that is used when performing strength exercises. Lifting the bar above your head, pulling the bar in an inclination to the belt, squats with a barbell put a serious load on the spine and lower back. In the body, a natural “belt” is the muscles of the back and abdomen. The transverse abdominal muscle regulates intra-abdominal pressure and relieves stress from the lumbar vertebrae. When lifting weights, the athlete is focused on the result, forgetting to strain the press. The pressure inside the abdomen drops, the spine is left without support. The weightlifting belt artificially creates increased intra-abdominal pressure, maintains the spinal column in a normal position, and prevents injuries. Accessories are universal for men and women.

Criterias of choice

Material. Synthetic materials, leather substitutes, genuine leather. In terms of tear strength, a reliable and durable leather belt. Synthetic products are suitable for classes with light weights.

Clasp.

Size. Before buying, try on the belt so that the product fastens on the middle fixing holes. The volume of the body varies, choose a model with a margin to tighten or loosen the belt. If fitting is not possible, find out the waist measurement. Size S for waist up to 80 cm, M up to 90 cm, L up to 100 cm, XL 92-110 cm. Check out the size chart of the selected manufacturer - this will help you more accurately determine the product parameters.

Same product width. Placed in the lower abdomen.
Narrow waistband at the front and wide at the back. Additional lumbar support. Used when bending forward.

Layering gives flexibility to the belt.

Wearing rules

Wearing a belt constantly weakens your own muscles. The press loses its tone, the risk of injury increases with light loads. A weightlifting belt is not advisable to use for training with light weights. If the body is accustomed to a weightlifting belt, choose a training scheme with a gradual weaning. The goal is to strengthen the muscles of the back and the press, reducing the time of wearing the belt to a minimum.

Classes without a belt cause the abdominal muscles to tighten and retract. When using additional sports equipment, the muscles “bulge” the stomach. When returning to natural technique, athletes have to relearn.

Wear the belt when lifting with weights in a standing position, while holding the weight above your head.
Pay attention to the study of the press.
As you get used to the weight, reduce the number of approaches using the belt.

When is a weightlifting belt necessary?

Athletes who strive for results in a short time, do not have time to strengthen the muscles of the back and abdomen for reliable support of the spinal column. Increasing the mass of weights without a belt will lead to injury.
Weight lifting exercises - barbell squats, deadlift.
Classes with a weight of 80-90% of the mass that the athlete lifts.

Athletic belt for the back is in each gym, where there are sure to be both opponents and fans of this attribute.

Why do you need a belt

Most often it is worn during strength exercises with large weights. As a rule, it is used by professional bodybuilders and powerlifters. Squatting with a barbell, barbell rows, deadlifts, lifting the barbell overhead - these exercises are quite traumatic and put a lot of stress on the spine, especially on the lower back.

Putting on the belt, the athlete tightens it, thereby increasing intra-abdominal pressure ( pressure inside the abdomen), which fixes the spine and intervertebral discs lumbar. That is, the belt helps to stabilize the muscles of the lower back, which prevents possible injuries.

Each athlete decides for himself whether he needs a belt. But it should be noted that our body has its own natural “belt”, the role of which is played to a greater extent by the abdominal muscles and to a lesser extent by the muscles of the lower back. The transverse abdominal muscle is responsible for regulating intra-abdominal pressure, and therefore for protecting the lumbar vertebrae from stress. A strong, pumped-up press can replace an athletic belt if you lift weights within reasonable limits and do not want to jump "over your head."

Features of training with a belt

With the constant wearing of an athletic belt, your own muscles stop working to the fullest, lose their tone, and then it is possible that without a belt you will no longer be able to fully train. Having got used to the belt, in the future there is a danger of overstraining even with small loads. Therefore, it is better to use it in moderation, only for work with large weights. It is more expedient to train the muscles of the press and back, which will allow you to lift the desired weight without the risk of injury.
For those who are still afraid of hurting their back, a training scheme with a gradual weaning from the belt is possible. The purpose of this scheme is to strengthen your body, reduce the time you wear the belt with each workout, keep it to a minimum, leave the belt only for the most difficult exercises, where it will really be needed.

Some athletes note another nuance: when working without a belt, the abdominal muscles tense and retract, and when using a belt, these same muscles "protrude" the stomach. Thus, constant training with a belt not only weakens their "native" muscles, but also teaches them to work in a different way. When giving up the belt, athletes have to retrain and return to the usual technique.

Varieties of belts

There are two types of athletic belts:
#1. weightlifting belt
The belt has a different width, with a wider part adjacent to the lower back, a narrower part - to the stomach. These belts are flexible enough and comfortable for exercises where you need to work in a bent position. Often used in bodybuilding.

#2. Powerlifting belt
The belt, equally wide along the entire length, is designed for powerlifting. It should be worn as low as possible, closer to the pelvic bones, the belt should sit tight. Its width is usually 10 cm, such restrictions are set by the rules of the competition. This belt is thicker, stronger and more massive. Ideal for exercises where you need to keep your back straight.

How to choose

To choose the right athletic belt, you need to pay attention to the following parameters:
#1. material
The belt can be made of genuine leather, various leather substitutes or synthetic materials. An important factor when choosing a material is tensile strength. The leather belt is the most durable and reliable in this regard. Synthetic velcro belts are also suitable for working with small weights.
#2. size
It is very good to try on a belt when buying, or at least remove marks with a centimeter tape. If the belt buckle falls on the middle fixation holes when buttoned, this size will be ideal. Over time, body weight and volumes may change and you may need to tighten or loosen the belt a few notches. Usually, for a waist of 62-80 cm, you need to choose a belt of size S, for a waist of 72-90 cm, size M is suitable, L is suitable for a waist of 82-100 cm, XL is for 92-110 cm, XXL is for 102-120 cm But there are manufacturers who have their own dimensional grid, so before buying, carefully read the packaging or consult the seller.
#3. clasp
It can be a traditional buckle, carabiner buckle or Velcro. As noted above, Velcro belts are suitable for moderate weights. In other cases, it is better to choose a regular buckle or carabiner. Some athletes consider the latter to be more convenient and reliable, while others do not trust automatic fasteners.

In addition, the athletic belt can be additionally equipped with a weight chain.

Belt cost

Belts can be found in many sporting goods manufacturers: Mad Max, Ironman, Jet Sport, Grizzly and many others. A good belt is not a cheap pleasure. But if you are a beginner or work with light weights, you can find belts at an affordable price.
So, a synthetic velcro belt from Torneo can be bought for 600-700 rubles.

Intense training for incorrect execution some exercises can lead to serious injury. And some professional athletes and amateurs use various devices to avoid injury. One of them is a weightlifting belt. Is he really needed? And how to choose it?

What it is?

The weightlifting belt looks like a regular belt, but has more impressive dimensions. This device is actively used by bodybuilders, as well as simple people performing strength exercises with weights. It is believed that such belts began to be used in ancient times, but there is no exact evidence for this.

Why do you need a weightlifting belt?

What is a weightlifting belt for? The fact is that when performing strength exercises with weights, a huge load falls on the spine, and this may well lead to injury. But the spinal column has a natural support provided by the muscles.

Behind it is supported and fixed by the muscles of the back, and in front - by the abdominal cavity, or rather by pressure inside it. This pressure rises sharply with muscle contraction. But often when lifting heavy objects (the same barbell), a person directs all his strength to complete the task and forgets about everything else.

As a result, the stomach and with it the abdominal muscles relax, the pressure drops, and the spine remains without support from the front. So, the weightlifting belt is designed specifically to artificially create increased pressure inside the abdominal cavity and thereby maintain the spinal column in a normal position.

Who needs it and in what cases?

A weightlifting belt will be required for beginners striving for quick results. If you increase the mass of weights too quickly, then the muscles and spine do not have time to get used to such loads, which can lead to injury. And in this case, the belt will come to the rescue.

A weightlifting belt will come in handy when doing weight lifting exercises such as deadlifts, barbell squats, and so on. It is these exercises that require full support of the spine and tension of the abdominal muscles.

Another case in which the use of a belt would be appropriate is training with maximum weight. Big mass- this is a huge load on the spine, and therefore it needs additional support. It is worth putting on a belt when you are working with a mass that is approximately 85-90% of the maximum (that is, the one that you can lift).

It is also worth paying attention to such a device for those who do not pay due attention to the development of the abdominal muscles. If the press is weak, then it simply will not cope with its tasks. If the muscles are well developed and cope with the load, then you do not need a belt.

How to wear?

How to use a weightlifting belt? It’s worth noting right away that it’s definitely not worth putting it on all the time and wearing it throughout the entire workout, this will negatively affect muscle function. Firstly, they will stop working normally and with constant wearing of the belt, they can gradually atrophy.

In this case, if you abruptly refuse the belt, you will certainly get a spinal injury. Secondly, in the belt, the muscles work differently. If without it they contract to draw in the stomach, then in the belt you, on the contrary, will tend to stick out the stomach. As a result, after giving up the device, you will not be able to perform exercises with weights correctly.

A few rules for using the belt:

Put on the belt before doing exercises that involve holding weights above your head, as well as those that are performed with weights in a standing position.
After the exercise, be sure to remove the belt.
When using this device, please Special attention additional study of the muscles of the press.
Do not perform more than 5-10 repetitions in the belt. You can perform one approach in the belt with the maximum weight, then remove it and reduce the weight.
When can you take big weight and get used to it, start to gradually abandon the belt, reducing the number of repetitions performed in it.

Which belt to choose?

How to choose a weightlifting belt? Most important points that you should pay attention to when buying:

As for gender differences, there are no belts for women and men, they are all universal.
Pay attention to the shape of the belt and its width. The belt, narrow in the front and wide in the back, will provide additional support to the lower back and will reliably protect against injuries. In addition, it is very convenient to use it when performing exercises that involve forward bending. Such devices are widely used in bodybuilding. But the belt, which has the same width along the entire length, is usually more durable, massive and strong. It should be placed in the lower abdomen, closer to the pelvis. Such a device is usually used in powerlifting. But exercises with an inclination in this belt are inconvenient to perform.
When buying, be sure to study the buckle of the belt. There are several options: a regular buckle, Velcro or carabiner. Velcro is the most unreliable option, which is only suitable for lifting the minimum weight. But such a fastener is quick and easy to unfasten and fasten. But over time, it will certainly fall into disrepair. The classic buckle is quite strong, but with significant burdens, the holes can stretch, be damaged and tear. It would be better if such holes are equipped with metal rivets. The most reliable, strong and durable option is a belt with a carabiner. It is quite easy to fasten and unfasten, it cannot open on its own and will last a long time.
The material from which the weightlifting belt is made is important. Today in stores sports equipment you can find belts made of leather, leatherette and various synthetic materials. Most the best option- skin. It is strong, but at the same time flexible and therefore stretches and adjusts to changes in the volume of the abdomen. Synthetic materials, as a rule, are not flexible, although they are often durable.
Pay attention to the sewing of the belt. More durable will be a multilayer product, additionally reinforced with zigzag or figured stitching.
It is important to determine your size. When buying in a store, it is better to try on. When purchasing a belt in an online store, carefully study dimensional grid manufacturer. But remember that the volume of the abdomen can change, so choose models with the ability to change the position of the fastener.
The price of a quality weightlifting belt cannot be too low. The cost usually varies from 1 to 3-5 thousand rubles.

Good luck and safe training to you!