I want to save my back. Namely, I’m wondering at what weights it’s better to start using a belt while squatting? My weight is 49 kg.
Another problem is that in the gym where I train there is only one belt (for common use), and obviously not my size, it’s very big for me....... Maybe there is an alternative??????
- Destructor
Daria, there is always an alternative, Hello by the way. Go to a sports store or buy it online, you don’t have to have a leather one like in the gym, it’s thick leather with metal fasteners, buy a nylon belt, a Velcro fastener, if I find a picture somewhere I’ll send you the link in a PM. Or it’s better to go to the administrator of the hall, if there is one, and ask for the female part of the population, let them buy it, I think even men could chip in if the FAQ and buy it. Like on March 8th...
I’ll say this, if you feel it’s better to wear a belt, then wear it. Remember - you have only one back.
- Destructor
The effect is no less. With a belt, you can definitely put extra pounds on the barbell. Belt - Safety. You just need to play around with weight within reasonable limits. There is only one back, there will be no second back.
- Shredder
In general, I think that a belt is of course necessary, but the best insurance against injury is correct technique, otherwise the belt won’t help either.
- Destructor
Shredder wrote:
In general, I think that a belt is of course necessary, but the best insurance against injury is the correct technique, otherwise the belt will not help either.
Yes, you're right, technology is important. But here all the messages are addressed to one person, I think. To the one who opened the topic. Young woman. Fragile, tender, beautiful. Believe me, she has enough technology. Women usually have a more disciplined approach to learning movement techniques, and do everything competently and correctly. Sometimes we can wave our hand, like it will do, the weight is taken, but they (women) will think a thousand times before doing it, ask a lot of questions about the technique, and also ask to check the correctness of the movement...
- maxda
Destructor wrote:
For example, how many kilograms do you squat? I start wearing a belt after 80 kilograms, I think based on your physique you can do it with 15 kilograms, or even less, the point of the belt is to protect your back from unwanted jerks, to create the necessary back pressure in the abdominal cavity when squatting.
Now I squat 35 kg. Although I feel that I can do more, I still don’t dare, because after my runs they started to bother me knee joints(I already wrote about this in the topic “joints.”
- lenin
But it is advisable to wear bandages on your knees. I even do warm-ups with bandages! Take care, as they say.....
- sashka
I am for safety!!! Of course, the belt must be worn when performing exercises even with working weight. And especially when you're trying to beat your own record. There is only one back - as Mr. Destroyer correctly noted. For small and fragile Girls, I suggest an army officer’s belt as an alternative.
- vlk-007
WEIGHTLIFTING BELT - HOW NECESSARY IS IT?
Go to any gym and you will see that one half of the “serious” jocks wear athletic belts, the other half do not. Belts, as a rule, are popular among beginners, but rarely anyone can competently explain why this detail of a bodybuilding “outfit” is needed. Let's try to thoroughly understand all the pros and cons of the athletic belt.
To begin with, the belt is considered to reduce the risk of injury. How does he work"? It’s very simple: by tightening your belt, you increase intra-abdominal pressure (for the uninitiated: pressure inside the abdomen). As a result, artificial fixation of the spine and intervertebral discs occurs lumbar region. All this really reduces the risk of injury when lifting heavy weights. It would seem that an athletic belt is a useful thing that needs to be worn without taking it off. It's actually not that simple.
In our body, the role of a natural “belt” is played by the abdominal muscles and, to a slightly lesser extent, by the lower back muscles. By contracting, they compress the lower part of the torso, thereby increasing the same intra-abdominal pressure and keeping the spine in an upright position. So it's good developed muscles successfully replace an athletic belt, except, perhaps, in those cases when we lift maximum weights or put strong pressure on the spine (for example, during squats with a barbell).
This is where the dilemma arises. If you wear a belt all the time, the functions of the “girdling” muscles will begin to fade. Your body will begin to rely more on the belt than on its own muscle reserves. This pattern has been confirmed by scientific research, which has shown that the potential of the abdominal and lower back muscles decreases as the athletic belt is tightened. In general, if you wear a belt constantly, your “muscle corset” will quickly lose tone. But this is just very dangerous. Imagine: you started squatting with weakened muscles, but you didn’t put on a belt. This is how the lower back gets injured.
In any case, remember: the belt is useful when you lift weights overhead, or in exercises performed while standing. But even here, constant wearing is unacceptable. In between sets, the belt must be unfastened and removed. At the same time, we must not forget about the muscles of our natural corset; constantly strengthen them! At the same time, reduce the wearing of the belt; until you feel like you can give it up altogether. However, you shouldn’t throw away the belt. It will come in handy during difficult periods, purely strength training- in squats, deadlifts, etc.
So, let's summarize. Whether or not to wear a belt depends on the degree of development of your “girdling” muscles, the type of exercise and the weight of the weights. In principle, wearing a belt should be radically limited, but not before the muscles of your abs and lower back are ready for this.
- barmen
Everything regarding working approaches needs to be worn with a belt, one mistake can lead to many years of problems! The surrounding muscles can be strengthened by light weight, hypertension, etc. Any insurance is never superfluous!!
- corefan
- Daria Stanislavskaya
so much useful information
- Evgeny_Viktorovich
Daria Stanislavskaya, a lot
- corefan
BELT – MYTHS and REALITY
Good day, friends!
Today we will talk about the BELT, whether it is worth using it, if so, when and what, and in what cases you should not resort to its help!
There are different belts, the most common is the Weightlifting belt, when the front part is narrower than the back. The next belt is the Powerlifting belt, also used by strongmen - when it is equally wide on all sides. The next belt is a fabric one, which can be various types and modifications. There are various corsets with metal inserts that are prescribed when people already have problems with the spine.
The most common myth is that a BELT can protect you from injury, NO, only competent technique and a healthy head can do this! I have already said more than once that the Fitness industry is a Business industry and, first of all, it is interested in profit, not even the first, but the only one. It is for this reason that the myth about the usefulness and necessity of BELTs has become widespread among the people, but this does not mean that the belt is useless and unnecessary, it IS NEEDED - the main thing is to clearly understand when and why.
I will say right away that there is nothing more stupid than walking from the beginning of a workout to its end in a belt (unless it is made of fabric, to maintain warmth in the lower back), tightening it tightly - this is not only useless, but also dangerous. Why? The answer is very simple and clear, you all know about the existence of the CORA muscles.
Core muscles include:
obliques
transverse abdomen
straight abdomen
small and medium gluteal m.
adducting m.
m. back surface hips
infraspinatus m.
coracobrachial m., etc.
So, many of you have already guessed why we always and everywhere come across information about the importance of strong core muscles, because thanks to these muscles we have a strong muscle corset, which ensures the safety of the spine under various loads when performing exercises with weights and without. It is the core muscles that insure us in dangerous situations. What happens when a person wears a belt from the beginning to the end of a workout? That's right - the core muscles weaken, atrophy, and at the moment when you need their protection and backup, they will not be able to help you, as a result of a hernia or protrusion of the intervertebral disc.
How to use a belt so as not to weaken the core muscles, but at the same time receive safety net from the belt in heavy approaches. As always, the answer lies in the question itself. Use a belt only in approaches when you are training for strength and only in the heaviest ones, when the number of repetitions does not exceed 3-5, everything above must be done without a belt so that your core muscles do not weaken and you must control this weight precisely due to data muscles.
But do not be mistaken, I will repeat more than once that the use of a belt is a guarantee of the absence of injury - NO, only an ideal technique is capable of this, which is why my students learn the technique for several months until it is registered in their subcortex, saying modern language to your hard drive. Many people are sure that the belt can protect them from any mistakes and nonsense during training.
Many also disagree with me on this issue, but guys - I personally and many of my friends did Squats and Deadlifts with weights that many of you will never be able to do and we almost always did it without a belt at all. When I train my back, I like to use fabric belts to maintain a constant temperature in the lower back and protect myself from drafts and cold from air conditioners, which are stuffed with modern halls. Many people think that this is great, but personally, I prefer to train in a gym where it is hot than cold, because the first enemy of strength is cold.
If you ask most people who attend training, what is the most dangerous exercise for the lower back, then 50% will say Squats, and the other 50% will blame Deadlifts, but both the first and second ones will be wrong. The most common cause of injury in the form of hernias and protrusions of the lumbar spine is BICEPS RAISES! We are surprised, but in vain, just watch the technique of performing this movement of most people, stupid rocking in the lumbar region back and forth creates inertia and it naturally becomes easier for people to create the illusion of pumping up their biceps and amusing themselves with a large weight on the barbell. But in the end, there is no work of the biceps, but there is overload in the lumbar region, which leads to injuries.
So, based on the logic of the majority, you need to use a belt in this movement and there will be no injuries? No, of course, it needs to be worked out competent technique and only then will it be possible to avoid problems with the spine, and as for the belt, I would advise using it in this movement even more than in Squats and Deadlifts. But again, only in heavy sets of 5-6 repetitions, if anyone uses this number of repetitions in a given movement.
Very important point, concerns those who have already been injured, in 99% of cases doctors advise wearing corsets, but this is not good, and you already understand why, we need to create a second spine - I’m not afraid of this expression in the form of a powerful corset of the core muscles, and corsets -belts only harm this. The only case when corsets are necessary is when you are after traction procedures and the slightest awkward movements are dangerous. But it’s better to wait out this time by just lying at home. The main task of everyone, both healthy and those who have problems with the spine, is to create a powerful complex of core muscles, this is the only thing that really insures and protects our vertebrae.
Another myth that I would like to talk about is that the BELT can protect against big belly, the FITNESS industry also came up with, but this is nonsense - any sane person understands that the belly is growing in those whose mouths should be sewn up. If you eat like a pig, then you don’t need to justify your pig belly with such nonsense. Look at modern pros, they train with belts and almost sleep in them, and then why are their bellies so huge? That's right, because they don't eat, they eat otherwise muscle mass impossible to gain and even more difficult to retain. Don't bother yourself with such nonsense.
What does using a belt really do during a heavy approach? It helps the powerful core muscles support the spine. Due to what? Due to pressure. Which is created balloon inside the stomach. A proper nutrition and exercise VACUUM:
are able to keep our stomach from protruding, look at the same Arnold, he did a lot of squats without a belt, and his waist remained and remains one of the thinnest in bodybuilding! Why? As the great man himself says - thanks to the VACUUM exercise.
- You can only wear a fabric belt throughout the entire workout, which does not remove the load from the core muscles, but maintains the temperature in the lower back;
- Lemon
Should I use a belt for multi-repetition squats to failure over 100 kg?
- Dimka
Lemon, yes it is necessary, otherwise the transverse abdominal muscle is overstretched and the effect of a “lost” belly appears, when the percentage of fat seems to be small, but there is a belly. This occurs due to the specific nature of breathing in such exercises. In addition, the belt will help provide additional stability to your core muscles and reduce the likelihood of injury. Also, for heavy, high-repetition leg presses, you should use a belt.
- Dee0
Dimka, it’s interesting about leg presses, thank you, I’ll take note.
- corefan
Dee0, some lifters even wear the TA belt backwards when doing bench presses.
- Dimka
Dee0, depending on the weight of the projectile, there are different fastening densities, with large and critical weights, fasten them as much as possible (watch the video of how to tighten the belt yourself using improvised means). If the weight is average, then additional compression of the core is not needed much, the main thing is to keep it straight. You can see for yourself how without a belt your belly sticks out in gray hair. It is natural to unfasten between approaches to normalize breathing.
- Dimka
corefan, if there is no lifter, in the bench press there is insurance against a hernia - once, and secondly, the more stable the core, the stiffer the “frame” and the more you can press.
- corefan
Dimka, they deliberately take the TA and turn it over: it’s easier to make a bridge with it than with a lifter’s one.
- Dimka
corefan, the bridge may be simpler, but the core holds worse, and a lot also depends on the “frame”. So, here it will still be not what is more correct, but what is more convenient, and the second point is what belts are available - I would rather turn over a good TA than put on a bad PL, and the specifics of the gym also influence, people like to repeat after those they trust and for the successful ones. But at competitions there are more submarines and TAs dressed correctly.
- sanchezed
but still, be careful with the belt, even when I was studying at the university, the coach said that you need to wear it when the weights become very heavy, it raises intra-abdominal pressure, which leads to hemorrhoids, plus there is a false sense of confidence and security, if there is no need, then you don’t need to wear it
- Maxim Kiselev
In fact, the belt is cool and the bandages too, but if you constantly use them, the muscles and joints stop tightening properly, it’s important not to overdo it. I was convinced by personal example. I tore a ligament and it turned out that I could only squat with a bandage. Having removed the bandage, he began to take Weight Limit and could not stretch it normally, the general tone of the knee ligaments weakened. And the same with the belt. It’s just that if I’m going for a promotion, I insure the maximum weight (well, about 5 kg, less than 5 I don’t wear ***** it, I don’t wear different chaises), and when I transfer it to work, after 2-3 training sessions I do it without a belt.
- Delete account
Guys, please advise, my weight is 73-74, I do a working squat of 70-80 kg, 5-6 sets of 10 times, do I need a belt? I try to follow the technique, before working with a barbell I learned on a Smith machine, then with an empty bar, I bend my lower back, look up, squat until top part legs parallel to the floor.
- Guts
brabus72, If after squatting without a belt there is no discomfort or pain after training and the next day, then you can do it without a belt (fortunately the weight is not heavy)
But I can’t even squat 100 kg without a belt, I weigh 115, my spine is immediately in shock, I’m naturally weak
- corefan
BELT - MYTHS AND REALITY!!!
There are different belts, the most common is the Weightlifting belt, when the front part is narrower than the back. The next belt is the Powerlifting belt, also used by strongmen - when it is equally wide on all sides. The next belt is a fabric belt, which comes in various types and modifications. There are various corsets with metal inserts that are prescribed when people already have problems with the spine.
The most common myth is that a belt can protect you from injury... No, only competent technique and a healthy head can do this! I have already said more than once that the Fitness industry is a business industry and, first of all, it is interested in profit, not even the first, but the only one. It is for this reason that the myth about the usefulness and necessity of belts has become popular among people, but this does not mean that the belt is useless and unnecessary. The main thing is to clearly understand when and why.
I’ll say right away that there is nothing stupider than walking from the beginning
training until it ends in a belt (unless it is made of fabric, to maintain warmth in the lower back), tightening it tightly - this is not only useless, but also dangerous. Why? The answer is very simple and clear if you know about the existence of core muscles.
Core muscles include:
Obliques
transverse abdominis muscle
rectus abdominis muscle
small and medium gluteal muscles
adductor muscles
hamstring muscles
infraspinatus muscle
coracobrachialis muscle, etc.
Core – biomechanical zone of the center of gravity.
The core muscles are deep muscles that lie next to the spine and provide its fixation.
So, many of you have already guessed why we always and everywhere come across information about the importance of strong core muscles, because thanks to these muscles we have a strong muscle corset, which ensures the safety of the spine under various loads when performing exercises with weights and without. It is the core muscles that insure us in dangerous situations. What happens when a person wears a belt from the beginning to the end of a workout? That's right - the core muscles weaken, atrophy, and at the moment when you need their protection and backup, they will not be able to help you, as a result of a hernia or protrusion of the intervertebral disc.
How to use a belt so as not to weaken the core muscles, but at the same time get safety from the belt in heavy approaches. As always, the answer lies in the question itself. Use a belt only in approaches when you are training for strength and only in the heaviest ones, when the number of repetitions does not exceed 3-5, everything above must be done without a belt so that your core muscles do not weaken and you must control this weight precisely due to data muscles.
But don’t be mistaken, I will repeat again and again that the use of a belt is a guarantee of the absence of injury - no, only an ideal technique is capable of this, which is why my students learn the technique for several months until it is written into their subcortex, in modern language, onto your hard drive . Many people are sure that the belt can protect them from any mistakes and nonsense during training.
Many people also disagree with me on this issue, but guys - I personally and many of my friends have done squats and deadlifts with weights that many of you will never be able to do and we almost always did it without a belt at all. When I train my back, I like to use fabric belts to maintain a constant temperature in the lower back and protect myself from drafts and cold from the air conditioners that modern gyms are stuffed with. Many people think that this is great, but personally, I prefer to train in a gym where it is hot than cold, because the first enemy of strength is cold.
If you ask most people who attend training what is the most dangerous exercise for the lower back, then 50% will say squats, and the other 50% will blame deadlifts, but both the first and second will be wrong. The most common cause of injury in the form of hernias and protrusions of the lumbar spine is barbell lifting for biceps! We are surprised, but in vain, just watch the technique of performing this movement of most people, stupid rocking in the lumbar region back and forth creates inertia and it naturally becomes easier for people to create the illusion of pumping up their biceps and amusing themselves with a large weight on the barbell. But in the end, there is no work of the biceps, but there is overload in the lumbar region, which leads to injuries.
So, based on the logic of the majority, you need to use a belt in this movement and there will be no injuries? No, of course, it is necessary to work out proper technique and only then will it be possible to avoid problems with the spine, and as for the belt, I would advise using it in this movement even more than in squats and deadlifts. But again, only in heavy sets of 5-6 repetitions, if anyone uses this number of repetitions in a given movement.
A very important point concerns those who have already been injured, in 99% of cases doctors advise wearing corsets, but this is not good, and you already understand why, we need to create a second spine - I’m not afraid of this expression in the form of a powerful corset of the core muscles , and corsets-belts only harm this. The only case when corsets are necessary is when you are after traction procedures and the slightest awkward movements are dangerous. But it’s better to wait out this time by just lying at home. The main task of everyone, both healthy and those who have problems with the spine, is to create a powerful complex of core muscles, this is the only thing that really insures and protects our vertebrae.
Another myth that I would like to talk about is that a belt can protect you from a big belly, which was also invented by the fitness industry, but this is nonsense - any sane person understands that the belly grows in those who need their mouths sewn up. If you eat like a pig, then you don’t need to justify your pig belly with such nonsense. Look at modern pros, they train with belts and almost sleep in them, and then why are their bellies so huge? That’s right, because they don’t eat, they eat, otherwise it’s impossible to gain such muscle mass and what’s even more difficult to maintain. Don't bother yourself with such nonsense.
What does using a belt really do during a heavy approach? It helps the powerful core muscles support the spine. Due to what? Due to pressure. Which is created by a balloon inside the stomach. And proper nutrition and vacuum exercise can keep our stomach from protruding, look at the same Arnold, he did a lot of squats without a belt, and his waist remained and remains one of the thinnest in bodybuilding! Why? As the great man himself says, thanks to the exercise there is a vacuum.
And finally, information for those who like to wrap themselves in film, warm belts and other nonsense - when you sweat, toxins come out with sweat, when you are wrapped like cabbage in everything you can, then these toxins go back into the body, how smart it is is up to you to decide. And for you information that losing weight does not mean getting rid of water, and fat burning processes do not occur against the background of dehydration.
Main conclusions from the above:
The belt does not guarantee the absence of injury, only perfect technique is capable of this;
You can only wear a fabric belt throughout the entire workout, which does not relieve the load on the core muscles, but maintains the temperature in the lower back;
Use the belt only in the heaviest sets of 3-5 repetitions;
BY
- Do not use medical corsets for the reasons listed above.
DO YOU NEED A BELT FOR TRAINING? IF YES, WHICH ONE?
Nowadays there is some kind of craze for training in a belt. Everyone wears corset belts. Naturally, many girls have questions: is it really necessary to wear a belt for training?
Firstly, there are different belts. There are corset belts for gentle back support. There are medium-strength belts (like my Nike one) and there are weightlifting belts.
The corset belt can be used constantly, during any workouts, if you need soft support for your back and to use your abdominal muscles less (although they will still work, no matter how hard you stretch). This belt is very soft, but has hard bones. You can do any exercises in it.
However, if your training is a typical powerlifting training for 1-6 repetitions, then such a belt is useless, as it does not provide the necessary back support.
Also, if your waist is wide, you cannot reduce it with a belt. You can only remove fat with the help of properly selected nutrition and training and do not swing your obliques so as not to lose proportion.
In other words, when does a corset belt come in handy?
Firstly, so as not to once again involve the abdominal muscles in the work, if these muscles are strong, for example, on dumbbell presses. If your abdominal muscles are weak, then you definitely need to work them out, so that you can then increase the weights in other exercises and progress in building your body.
Secondly, if you need soft back support in some exercises that, for various reasons, overload the lumbar region. For example, with pathological lordosis (too much deflection in the lumbar region).
However, such a belt is useless for heavy strength exercises such as squats and deadlifts. For these exercises, you need a weightlifting belt or a medium-strength belt, but only if you work in the 1-6 rep range. In this case, you will protect the spine from deformation (hernias and protrusion) and you can bear more weight.
I also do not recommend using a belt for beginners, because instead of protecting the spine, you turn off the core muscles from working. Your body is developing out of balance. Learn to work without a belt at the initial stage. If you are able to perform 10-15 squats with a barbell, then the process is not under maximum tension. And although the last 1-2 times will be very difficult for you, this does not justify the use of a belt. The spine in this case is not overloaded, because the likelihood that you can perform an exercise of 10 repetitions or more already initially implies the ability of the muscles to hold the selected weight.
Moreover, you will not “swing” your waist during high-repetition training (10 or more repetitions) unless you purposefully do lateral bends with dumbbells.
According to my observations, the majority, on the contrary, need to strengthen their abs. Several times a week I lead a functional training mini-group, where many exercises are performed on an unstable surface or with TRX loops. Every first one (not even every second one) after 10 seconds of execution completely forgets about the abs and dumps his belly! That is, a person is able to hold his core tense for 10 seconds! Only 10! Usually it is these girls who complain about the “stomach” that falls out. And it falls out due to weakness of the abdominal muscles.
BOTTOM LINE: A BELT IS NEEDED ONLY FOR HEAVY EXERCISES (deadlifts, heavy squats, heavy lunges) or for back problems (provided that the set of exercises is chosen correctly).
MYTHS ABOUT THE WAIST:
1. Can training increase your waist size? IS IT TRUE
Purely anatomically, there is no such thing as a waist. However You can definitely increase your waist through TARGETED TRAINING OF THE OBLIQUE MUSCLES! There are abdominal muscles, which include the rectus abdominis, obliques (internal and external), and transverse muscle. If you purposefully pump up the oblique muscles, then you increase their volume and increase the girth of the torso in this place. Just look at the picture.
2. The waist can increase from squats, deadlifts (and other exercises not related to the abs). TRUTH + MYTH
Under any load and any physical activity in general, the abdominal muscles are put to work. During heavy training, they turn on more strongly, which strengthens and tightens the abdominal area. In general, I would say that an incorrectly selected program (that does not correspond to your goals) can change the proportions, making the waist VISUALLY wider, after which girls complain about the disappearing waist.
3. The waist is determined genetically; you either have it or you don’t. IS IT TRUE
Genetically, each person has his own proportions. Regardless of training, some have a waist, while others have a straight, boyish physique. Thus, the structure of the body is determined genetically, but within the framework of its genetics it can be adjusted.
4. The waist can be “made” by changing the proportions of the torso. IS IT TRUE
If you initially have a rectangular body type, then you will not achieve “pear” proportions. However, you can visually make your waist thinner in relation to your back and hips. To do this, you need to focus your training on the buttocks, back and shoulders.
Also, breasts (their own or silicone) also give more feminine proportions to the body.
Sometimes girls think that their waist is thin due to the larger volume of their hips, where all the fat accumulates. When you lose weight, your figure begins to change. Many people notice that their waist is getting wider. No, your thighs just lose weight and your abdominal muscles become stronger.
4. The waist can be reduced by wearing a belt/sash
MYTH
Fat cannot be melted, squeezed out or redistributed, so the belt is useless for these purposes.
In general, be afraid of waist expansion NOT FROM SQUATS AND DEADLIPS, but from IMPROPER NUTRITION and LACK OF PHYSICAL ACTIVITY!
Fitness belts are a new obsession in the weight loss community. It is believed that this The best way quickly get an hourglass figure, reduce stomach volume, lose weight and, of course, avoid waist growth from strength training.
The spine is just a chain of bones. Without the continuous cooperation of the muscles and fascia that support it, the weight of the upper body alone is enough to cause injury. The deep core muscles are the muscles that surround the body in a cylinder. It is covered by the diaphragm on top and muscles on the bottom. pelvic floor. Coordination correct breathing Using the diaphragm with muscle tension in the abdomen and pelvic floor, it creates the correct pressure inside the abdominal cavity. It is what stabilizes the back and supports it in all the movements that we do in everyday life and in training.
Intra-abdominal pressure in the cortex is similar to balloon: It becomes hard when filled with air.
Squeezing this ball in the middle changes the distribution of pressure, directing it downward or, conversely, upward onto the diaphragm, depriving the pelvic floor muscles of the correct pressure.
In the abdominal area there are important organs: small and large intestines, stomach, liver, kidneys, uterus and bladder. It is assumed that if you wear a fitness belt for a long time, the organs will eventually change their position and the waist will decrease.
Fortunately, modern corsets are not capable of this, and all tortured rigid corsets are a thing of the past. Women of past centuries wore corsets almost from childhood. Over the years, the chest was deformed, and the organs changed their position.
It is not able to “dent” the fabric for a long time, it cannot deform the ribs if you have not worn it since childhood without taking it off. The shape of the chest is exactly the case when a wide bone matters:
All the miracles of losing weight in the waist from wearing belts and corsets are photoshop or regular weight loss due to the fact that the woman began to eat less.
Constantly wearing a corset, although it does not change the position of the organs, puts pressure on them and can cause many problems.
- It restricts breathing, making it impossible to take deep breaths from the diaphragm. When the lungs cannot expand adequately, we cannot get enough oxygen. This is especially dangerous in gym.
- A brace can reduce blood flow to and from the heart. This may cause dizziness and fainting.
- High pressure on the intestines impairs digestion and absorption of nutrients from food. The intestines need space to contract and move food around. Constipation, bloating and other troubles may occur.
- When the stomach cannot expand, there is a risk of gastroesophageal reflux disease (heartburn), when the contents of the stomach, along with hydrochloric acid, are thrown back into the esophagus, which is not intended for hydrochloric acid.
- Reduced pressure on the pelvic floor muscles can cause or worsen problems with urinary incontinence and/or pelvic organ prolapse, especially if a woman has multiple pregnancies, weak ligaments and connective tissue, and poor core function.
Belts in training and waist growth
It is believed that women must wear slimming belts during training to prevent their waist from growing wider from lifting weights. People believe that external pressure on the muscles around the waist will prevent them from growing.
But the oblique abdominal muscles grow from dynamic targeted work on them. These are the same side exercises that women love to do to remove them. Instead, they get what they are so afraid of - a wider waist. Bending over dumbbells or using a hyperextension machine does not dry out the muscles and does not remove fat from them.
Anyone hoping to achieve this needs to know two things about training:
Muscles can grow in a specific area of the body. If you want to increase muscle in a specific area, you need to do exercises that target that particular area. You cannot swing your legs and grow your arms in this way. Fat cannot disappear from a specific area of the body. Unlike muscle, fat is a completely different matter. Exercises that target specific areas of the body have no effect on the amount of fat. Fat is lost evenly throughout the body, and this is controlled by the central nervous system. Muscles do not give a direct command to fat to burn and melt at the place where they work. If muscles need energy (and fat is precisely unspent energy that needs to be spent on something), they send an official request to a higher authority - to the central nervous system. The central nervous system determines those responsible for execution - hormones. Hormones enter the bloodstream and spread throughout the body and act on all fat cells.
By training with a waist band, you take some of the work away from your core muscles, preventing them from strengthening to protect your back outside the gym. Even those suffering from exacerbation lumbar hernias Doctors recommend wearing medical corsets for a very short time. Then they need to be sure to strengthen the muscles that support the back. Otherwise, problems with hernias will occur more and more often.
Separately, there are rigid athletic belts, which are often worn in the gym without understanding the essence of their work. They are absolutely not for thin waist. These belts used only with correct diaphragmatic breathing to further increase intra-abdominal pressure. They partially replace the core muscles in heavy squats and deadlifts. Most people don't need them. And even more so, it makes no sense to just put them on, thinking that they themselves will do something to the waist. And if they hang on it, then they are generally ineffective.
Recovery after childbirth
After abdominal surgery or childbirth, many women, especially those with muscle diastasis (divergence of the rectus abdominis muscle to the sides due to pregnancy), wear corsets and bandages for a short time on the recommendation of a doctor. They support the abdominal cavity while the muscles recover. But they are quite soft and do not aim to make the postpartum waist thinner as quickly as possible, and do not interfere with breathing and digestion.
In the United States, most doctors and physical therapists do not recommend braces after pregnancy because it is important to train the core muscles to re-stabilize the spine, restore pelvic floor function, and deep muscles abdominals. Mechanical tightening of the waist does not help this.
conclusions
What are the benefits of wearing a corset? In fact, wearing a tight corset simply makes a woman eat less, which will inevitably lead to weight loss. But the same effect can be achieved in a healthier way.
It seems logical - if you press hard on some place, you can reduce it. But modern corsets are not capable of deforming chest and change the position of organs. The waist will return to its normal position as soon as you remove the corset.
There is no magic way to quickly shrink any part of your body. Any long-term changes happen only from long and consistent work.
There is an athletic belt for the back in every 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 while performing strength exercises with heavy weights. As a rule, it is used by professional bodybuilders and powerlifters. Squats with a barbell, bent-over barbell rows, deadlift, lifting the barbell overhead - these exercises are quite traumatic and place a strong load on the spine, especially the lower back.When putting on a belt, the athlete tightens it, thereby increasing intra-abdominal pressure ( pressure inside the abdomen), which fixes the spine and intervertebral discs of the lumbar region. That is, the belt helps stabilize the lower back muscles, 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 lower back muscles. The transverse abdominis muscle is responsible for regulating intra-abdominal pressure, and therefore for protecting the lumbar vertebrae from stress. A strong, pumped-up abs can replace an athletic belt if you lift weights within reasonable limits and don’t want to jump “over your head.”
Features of training with a belt
When you constantly wear an athletic belt, your own muscles stop working fully, lose tone, and then it is possible that without the belt you will no longer be able to fully train. Once you get used to the belt, in the future there is a danger of overstraining even with light loads. Therefore, it is better to use it moderately, only for working with heavy weights. It is more advisable to train the abdominal and back muscles, which will allow you to lift the required weight without the risk of injury.For those who are still afraid of injuring their back, a training scheme with gradual weaning from the belt is possible. The goal of this scheme is to strengthen your body, reduce the time you wear the belt with each workout, reduce it to a minimum, and leave the belt only for the heaviest 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 “stick out” the stomach. Thus, constant training with a belt not only weakens your “native” muscles, but also teaches them to work in a different way. When abandoning the belt, athletes have to relearn and return to normal technique.
Types of belts
There are two types of athletic belts:#1. Weightlifting belt
The belt has different widths, the wider part is adjacent to the lower back, the narrower part is adjacent to the stomach. These belts are flexible enough and comfortable for exercises that require bending over. Often used in bodybuilding.
#2. Powerlifting belt
The belt, equally wide along its entire length, is designed for powerlifting. It should be worn as low as possible, close to the pelvic bones, the belt should fit tightly. Its width is usually 10 cm, such restrictions are set by the competition rules. 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 from genuine leather, various leather substitutes or synthetic materials. Important factor when choosing a material - tensile strength. The most durable and reliable in this regard is a leather belt. Synthetic belts with Velcro are also suitable for working with light weights.
#2. size
It is very good to try on a belt when purchasing, or at least remove the marks using a measuring tape. If, when fastened, the belt buckle falls on the middle fastening holes, this size will be ideal. Over time, your body weight and dimensions may change and you may need to tighten or loosen the belt a few notches. Typically, for a waist of 62-80 cm, you need to choose a belt size S, for a waist of 72-90 cm, size M is suitable, L is suitable for a waist of 82-100 cm, XL - for 92-110 cm, XXL - for 102-120 cm But there are manufacturers who have their own Size chart, so before purchasing, carefully read the packaging or consult the seller.
#3. clasp
This can be a traditional buckle, a snap buckle, or a Velcro buckle. 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 more convenient and reliable, others do not trust automatic fasteners.
In addition, the athletic belt can be additionally equipped with a chain for weights.
Cost of belts
Belts can be found at 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 belt with Velcro from Torneo can be bought for 600-700 rubles.
An athletic belt is needed primarily for athletes working with heavy weights. However, not everyone really needs to purchase it. Sometimes you hear about the other side of the coin: an athletic belt “kills” the spine.
Not only athletes, but also loaders, builders, and gardeners try to use such a support device. Their goal is to minimize “destructive” loads. A logical question: does it help everyone?
It has been noticed that the overwhelming majority of such adherents of a “healthy” lifestyle soon begin to complain of pain in the lower back (especially when bending over).
It turns out something like this: I put on an athletic belt and lifted a decent weight without any problems, took it off and tore myself when I took a glass of water. Why is that?
Yes, because the device begins to work instead of you, and not with you. Do you feel the difference? The spine will only work effectively in the correct position. He won't do it himself. It is helped by a powerful stabilizing system - the deep and external muscles at the back and the abdominal cavity at the front. The force of such pressure probably plays a decisive role in this complex structure.
The (athletic) belt does the same. It artificially presses (flattens) the abdomen, stabilizing the functioning of the vertebrae. If you use it periodically (not constantly, but occasionally, lifting, for example, a barbell), then the effect will undoubtedly be positive. But when wearing a belt during the day, you run the risk of muscle atrophy. Can you guess what will happen next?
The body gets used to the belt, and any lifting of weight without its support can cause spinal injury. Those who play sports professionally will confirm this.
What to look for when choosing an athletic belt? Size and quality are the main parameters. Most belts “fall apart” after just a dozen workouts. Some people prefer weightlifting belts, others prefer powerlifting belts. Both of them are often the highest quality. It is important that it is comfortable.
A powerlifting belt, for example, is both comfortable and reliable, although some complain about pressure under the ribs and/or Not everyone knows how to put on a lifting belt. Let's give an example. If you are a thin person, then the belt will cover the area from the ribs to the pelvis.
It's simple. To ensure normal insurance, the belt is lowered lower to the pelvic bones. At first, you may feel some discomfort. It takes a habit.
The powerlifting belt can be either manual or automatic. Manual is much more reliable. Doesn't hold his stomach very well. When doing squats, it is better to wear it with the buckle backwards. And further. When deadlifting, the abdomen is left with virtually no safety net, so caution is a good idea. This belt is ideal only for weightlifters.
When choosing an athletic belt, decide on the material. It's better to stick to the skin. Check the clasp: some fall apart after just a couple of workouts. Also worthy of attention is the nylon belt with Velcro, which will have to be changed sometimes (usually once a year is enough). Judging by the reviews, this is also an excellent mount.
