Are you ready for serious training ?! Have you folded everything necessary in your bag? For the training to go as it should, do not should be forgotten about preliminary preparation for it. In this In this article we will look at the 9 most necessary things to take with yourself to the gym and who should be in the gym bag any self-respecting athlete.
Content
- What to bring to the gym
- 1. The right training shoes
- 2. Talc / Magnesia
- 3. Weightlifting belt
- 4. Athletic tape / Patches
- 5. Notepad
- 6. Rubber hinges
- 7.Wrist bandages
- 8. Foam roller
- 9. Wrist straps
What to bring to the gym
Any of you have a gym bag, no matter which brand – Under Armor, Nike or Adidas, she Designed to store all your fitness accessories. AT our time everyone wants to have the latest gadgets that meet all the requirements of modern man in all areas of his life, this also applies to sports. To the choice of accessories for classes in the gym must be approached consciously, because it depends on it effectiveness and quality of training.
So, the best shoe option for deadlift? Which belt to choose? Should I splurge on a wrist bandage? Keep reading and you will find answers to the most pressing questions. …
1. The right training shoes
Have you ever thought about how shoes affect your body? We know that our body quickly adapts to any difficulties and pressures, however, still seeks to return to the “comfort zone” by any means, but this zone is not always useful for health, this is only the result of the fact that our body adapted to these or other conditions. So it is with shoes.
Modern sports shoes are designed for comfort and style, but not for training. 12 mm or more heel area increased stability system, and a soft insole – all this, of course it sounds great, but it affects the mobility of the ankle joint and internal muscles of the foot. If you are all day long wear such shoes, the center of gravity of your body shifts forward, and calves are in a state of constant, submaximal stress in order to balance your body.
Have you ever wondered why your calves are to the touch tight, despite the fact that you do exercises to stretch them several times a day on a daily basis? And you walk around 10-14 hours a day in such shoes and you will receive an answer to your question.
Before recommending any particular shoes and considering all of the above, let’s first consider what you are trying reach by performing deadlift. At runtime any exercises (deadlift, slopes with the bar “good morning”, romanian deadlift, etc.) we are trying to transfer weight or center gravity back, thereby trying to balance the barbell in front us. But, as we already said, it will be difficult to do if the backdrop your training shoes are raised.
So what would I recommend? Do not chase fashion trends and screaming advertising, choose minimalism, such shoes are ideal Suitable for lifting a lot of weight. I am personally a big fan all-purpose shoes from New Balance Minimus. They offer low degree of lateral stability which perfectly suits to change the direction of work, if you are an athlete, they have a small lift of only 4 mm, which contributes to a better kinesthetic feedback during training. I have There are 2 pairs, and I love them very much. I highly recommend weightlifters to everyone who is somehow connected with weight lifting.
* NOTE: Many of you, I am sure, are interested in Olympic with big raised heels. They will suit weight lifters tall with long hips. I saw some weightlifters who wear squat shoes to make up for the bad ankle mobility. If you can’t keep your balance when lifting weights while squatting barefoot, or doing so experiencing discomfort, this is a problem that needs to be addressed. As I said before, you do not need to treat symptoms, you need to look reason.
Conclusion: Shoes with high soles, maybe, and It looks good, but it is not suitable for deadlifts. During training, give preference to shoes with flat shoes. the sole.
2. Talc / Magnesia
This is a very necessary thing not only for weightlifters, but also for many other athletes. The strap, of course, is a good thing, but I recommend for beginners and even average weightlifters become stronger without outside help.
Talc is very cheap, but if you can not afford it, it’s suitable ordinary chalk for the sidewalk, choose your favorite color and grind chalk into powder. Of course, sidewalk chalk (calcium carbonate) is a bit different from talc (magnesium carbonate), but with it you can perform a couple of deadlifts without consequences and at home until no one you sees.
If you work out in the gym, talcum powder is there almost always, and I think they will not mind if you bring it to the hall. If you are engaged in a gym, where for some reason For reasons forbidden to use talc, try liquid magnesia. It leaves no dust everywhere and is often sold with special carabiner so you don’t lose it.
Conclusion: With talc, you will have less unsuccessful jerks, so find yourself chalk, grind it, and go sip something heavy.
3. Weightlifting belt
With belts, the situation is more complicated. Many start using them. too soon or too often like a “crutch” to compensate lack of strength and stability. If there is a big difference between the mass that you raise with the belt, and the mass without it, means it’s time to train without him and work on sustainability.
As your strength and stamina grow, the belt become more and more necessary and useful as the number approaches with each training increases, and at the same time strain on the back, so the belt can help stabilize spine. Studies have shown that belts increase intra-abdominal pressure up to 15% in a squat and 30-40% during traction.
When to start wearing a belt? If you have reached 85% of your 1PM or higher, you might consider using a belt. Besides In addition, you won’t need a belt if you swing the muscles of your hands. With on the side it looks cool, but it interferes with proper breathing and contributes to the appearance of a rash on the stomach. In the gyms you can to meet both such and many others who, apparently, are not quite understand the purpose of using the belt.
I understand that you would like to try everything all at once, however, in order not to harm your health, everything needs to be done gradually and in your time. The time will come and you will use the belt during training very often. If you are just starting to learn the basics strength exercises, for starters, learn how to do them without belt. If you have been raising for several months weights, start experimenting with and without a belt, find a middle ground for yourself and stick to your choice course.
Conclusion: Use the belt when approaching above 85% of your 1PM, and only when you have reached the average strength levels and understand how to use the belt effectively on time training sessions.
4. Athletic tape / Patches
Some weightlifters chuckle at these accessories, but any of those who have ever practiced Olympic heavy athletics or doing Texas deadlift, understand. By as the weight you lift increases and the number of lifts too, your hands and fingers begin to experience tremendous stress and friction.
Athletic tape prevents tearing of corns if your hands in a deplorable state. Adhesives are also useful because they you can seal old and new battle wounds.
I had to postpone my deadlift trainings after of how he once scratched his lower leg, and then the next 5 minutes trying to stop the bleeding. Don’t like patches then wear long socks or sweatshirts to prevent problems in whole.
Conclusion: Athletic tape and adhesives can seem like unnecessary things to you, but only until you open your corn or you won’t scratch anything. Stock up on them now and you will thank me later.
5. Notepad
Subsequent execution of the same exercise, repeating for several days or several months, do not produce the same effect as the first execution of same strength exercise. As I mentioned above, your body constantly adapts to certain loads, but if this the load is repeated again and again, this is not an incentive for another adaptation, so it’s worth changing the load. Power training is built on the laws of progressive overload, but how do you are going to remember what you did a week ago without saying about a month ago already?
Get a notepad and enter all the information you need there. If you do not track your ups, then your progress will be stagnate. I started with a simple pen and paper, and now I created a series of Excel templates that I use myself and give to my athletes, this greatly facilitates learning. Why not try it ?! If you are familiar with the computer, experiment with building your own training template, it’s actually quite easy, One has only to master the work with the program.
Editor’s Note: The Muscle & Strength Forum has its training journals for members of their forum, this makes it easy track your workouts and get tips from experienced members.
Conclusion: What is recorded is memorable.
6. Rubber hinges
Rubber loops are very useful for mobilizing joints. You can perform a range of exercises. To get started, include them in your workout. They are lightweight, portable, fairly cheap and quite comfortable. With their help, you can develop muscles in the hips, responsible for sustainability.
As I mentioned in some of my past articles, rubber loops can be used to change the force curve, since they provide resistance or help at certain points uplift. During deadlift, rubber loops complicate lockout. But in a squat it is better to hang the loops on the crossbar.
Conclusion: It is better to purchase both full-size and short loops, often include them in your workout or use them as a means of overload protection.
7.Wrist bandages
I’m sure you saw them before. Many athletes once go into the hall, immediately put on a belt and wrist straps. Nothing there is nothing bad in them, they help the average weightlifters cope with pain while lifting maximum weight. Not worth it think of wrist straps as a belt, you don’t wear a belt constantly, at least they should not, so it would be it is advisable to first accustom your arms and forearms to rough and intensive work without them.
Hand straps are very useful and I use them during my workouts to support maximum weight. There is such that a weightlifter simply can’t do workouts without straps in effect any circumstances (past injuries, musculoskeletal deformations, etc.), because during them he experiences pain. The use of wrist straps has its own time and place – the main thing is not overdo.
Conclusion: If you have short wrists and you you cannot hold heavy weight for a long time, then the wrist straps you just necessary. They relieve pain and give stability. the wrist.
8. Foam roller
My roller is absolutely necessary for me, I use it during warm-up, and also at the end of the workout I lie on it for 5-10 minutes, to relax and speed up the recovery process. Some use PVC pipes or rubber balls for lacrosse.
When you have problems with your musculoskeletal system, you want to solve them faster, but do not rush to take radical measures, this can accelerate the process of erasing joints. It is proved that doing exercises with a roller helps strengthening the musculoskeletal system and will avoid joint problems in the future.
Conclusion: Everyone wants to be flexible, but often neglected roller exercises that warm the soft tissues that promote blood circulation and lymph circulation.
9. Wrist straps
Hand straps are very important in the career of any weightlifter. For example, jerk deadlift, dumbbell deadlift hand, shrugs and some other variations of traction – these are just some exercises where wrist bandages can be very helpful if everything is done correctly. However, some here manage overdo.
In the hall you can see how athletes pull dumbbells with hand straps, use them during the exercise “walk the farmer”, with breeding hands, deadlifts or even keep your protein shake after workout.
Conclusion: Try to use carpal straps when lifting a large weight, or if there is discomfort in hands to prevent injury. Increase as such they are not give, but it’s safer and more convenient to reap with them.
Bottom line – what to bring with you for training:
- High-soled shoes may look good, but they don’t Suitable for deadlift. During training Prefer flat shoes.
- With talcum powder you will have fewer unsuccessful jerks, so find chalk yourself, chop it, and go, sip something heavy.
- Use the belt during approaches above 85% of your 1MP, and only when you have reached an average level of strength and understood how use the belt effectively during training.
- Athletic tape and patches may seem unnecessary to you. things, but only until you open your corn or don’t scratch anything. Stock them now and you will thank me later.
- What is written is memorable.
- It is better to purchase both full-size and short loops, more often include them in your workout or use them as a protective measure from overload.
- If your wrists are weak and you cannot hold for a long time heavy weight, then wrist bandages are simply necessary. They are relieve pain and give stability to the wrist.
- Everyone wants to be flexible, but often neglected. roller exercises that warm soft tissues, promote blood circulation and lymph circulation.
- Try to use wrist bandages when lifting large weight, or if there is discomfort in the hands to prevent an injury. They do not give an increase as such, but with them it is more reliable and more convenient to reap.
And what is in your gym bag? Start to change something right now and certainly share your successes with me.
sources:
https://www.muscleandstrength.com/articles/9-gym-bag-essentials-for-serious-lifters