Influence of Weightlifting on the Woman's Body - Part IV |
Prof. Angel Spassov, Ph.D., D.Sc.
Considering all of the above, we
can make the following statements and recommendations concerning women's special
weight training methods:
1. 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.
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.
3. The weight training is to be preceded a prolonged
preparation of the supporting and motory apparatus.
4. 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.
5. 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.
6. 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.
7. 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).
Besides the above mentioned smaller strength capabilities
than men, women have several advantages that have to be taken into consideration.
1. 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.
2. Women benefit of their greater flexibility since
owing to it they are less likely to be injured in sports related activities.
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.
4. Generally women
are more diligent and disciplined. This is particularly important to meeting the
main requirement of weight training progress - the regular workouts.
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.
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
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.