Many girls are afraid to widen their waist as a result of training, so they wear an athletic belt. Here the question arises: is a weightlifting belt necessary for girls? Is a belt even necessary? Here we will not touch upon the issue of special belts, bandages and corsets prescribed for medical reasons. Let's only touch on the issue of athletic belts.
Operating principle
A lot of time has passed since specialists in various fields of science, medicine and sports began to be puzzled by the issue of losing excess weight. And I must say, they made quite a few important discoveries! These include the development of unique bandages for weight loss and sports.
Some corsets are based on mechanical devices, others - electrical. Both are aimed at increasing blood circulation in the abdominal area due to temperature or pulse effects on problem areas.
The fitness belt designed for women has a Velcro fastener. This allows you to fasten the corset on the problem area and adjust its girth to the current size.
Over time, acting on problem areas, the device heats up or acts with micro-impulses on fat deposits.
Effective exercises in the cardio zone
The cardio zone should become a second home for those who want to burn fat as quickly as possible. The most effective training is one lasting at least 25–30 minutes. The degree of load is from medium to high intensity.
While exercising on cardio equipment, you need to monitor your heart rate. With intense fat burning, the heart rate varies around 115–120 beats/min.
Most gyms have the following equipment:
- Stepper. Suitable for those who want to reduce the volume of their hips and tighten their buttocks. When practicing on a stepper, you need to set the optimal resistance. The ideal load is one at which you can exercise for at least 10–15 minutes without rest or muscle pain.
- Orbitrek (elliptical trainer). Helps develop the muscles of the shoulder girdle, form beautiful buttocks, pump up the calves and thigh muscles. Interval training, during which you change your walking speed and resistance, has proven to work best.
- Treadmill. Without exaggeration, it can be called a universal simulator. On it you can pump up the muscles of the legs, buttocks, and tone the whole body. The treadmill promotes rapid weight loss if you give preference to interval training - alternating jogging with walking and fast running. The intensity of the load is selected individually.
- Exercise bike. It will help make beautiful calves and thighs, remove the layer of fat in the knee area. You need to pedal at an average and fast pace - traveling at a “walking pace” will only have a general strengthening effect.
The frequency of training in the cardio zone is selected taking into account age, initial body weight, and the presence/absence of contraindications. Many fitness trainers will advise you to devote three days a week to cardio training, alternating between classes and strength exercises. There are no optimal solutions, so it’s better to focus on your own condition and the results of your studies.
Pros of using a fitness belt
Regular use of the corset:
- Improves blood circulation.
- Allows you to rid the body of waste and toxins.
- Improves metabolism.
- Improves the functioning of the digestive organs.
- It has a beneficial effect on accelerating weight loss in the problem area.
- Has a pleasant massage effect.
Whatever belt you choose, they will all work on the principle of thermoregulation of problem areas. The belt will not allow the affected areas to cool down, which will allow excess fluid to be removed, which means losing weight.
Reasons for the general fascination with belts and corsets
There are several reasons why girls are interested in athletic belts.
We have already indicated the first - this is the fear of swaying your waist. The second is the common love of the fair sex for a variety of accessories. However, this also applies to men, only their choice of accessories is slightly different. And the third is the belief that some tightening and fixing parts of the suit can influence the volume and distribution of subcutaneous fat. The third reason is actively supported by various advertising materials promising miraculous effects from all kinds of magic belts. Let’s say right away that all these miraculous effects are greatly exaggerated - and they themselves will not be able to influence the shape of the body, and at best they can only make a small contribution to losing weight and improving your figure. So, there is only one question left that can be seriously considered - will an athletic belt help a girl keep her waist narrow?
Disadvantages of Using a Fitness Belt
For women, contraindications for using a fitness bandage may include:
- Pregnancy and lactation period.
- Malfunctions in the reproductive system.
As for the use of fitness belts by both women and men, the following points are contraindications:
- Dermatological problems of the skin areas with which the belt comes into contact.
- Heart failure and/or blood vessel disease.
- Neuralgic disorders.
- Varicose veins
Research[edit | edit code]
For the study[8], experienced athletes were selected who could squat with either at least 1.6 of their body weight (i.e., with their own weight of 100 kg they could squat with at least a barbell of 160 kg), or with a barbell of at least 125.5 kg for 8 reps.
However, during the study itself, many aspects of squats were measured: muscle activation, angles of inclination (to control for changes in technique), intra-abdominal pressure, exercise time. In the study, athletes squatted their pre-measured 8-rep max without a belt. With this weight, the subjects first did squats with a belt and then without it.
results
:
The technique of squats with and without a belt did not change among the subjects, the angles of inclination were the same within the error. No patterns or changes in the performance technique were identified. In general, during squats, there was an increase in intra-abdominal pressure by 25-40%, while, contrary to myths, there was no decrease in tension in the external oblique abdominal muscle during squats with a belt. At the same time, athletes who squat without a belt claim that such squats better load muscles such as the external oblique, internal oblique, rectus abdominis, and the transversus abdominis muscle. The reason for this statement, apparently, is that the listed muscles seem to have to tense more strongly to create intra-abdominal pressure without a belt. However, the study does not confirm this.
Wearing a belt reduces the time it takes to pass the “dead” point when squatting. The belt also helps increase tension in the quadriceps as you get past that sticking point, and also activates the hamstrings more throughout the set.
Even though subjects found it easier to do 8 reps with a belt than 8 reps without a belt with the same weight, the study found that squats with a belt were better at activating both the quadriceps and hamstrings. There was no difference in back muscle activation.
Conclusions and caveats
The study was not powered to determine the long-term effects of exercising with or without a belt. However, the one-day results suggest that the long-term effects of squats with a belt compared to squats without a belt may be better. However, this is just a guess.
The researchers also note that finding that the external oblique does not tighten more without a belt does not mean that squats without a belt have no effect on other abdominal muscles, since the activation of other muscles was not tested. However, attaching electrodes to the internal muscles to study them is very problematic and most likely painful, especially when doing squats with a barbell.
The study was not conducted on people with different strength abilities: perhaps the bodies of champions or, conversely, beginners, react to the load with/without a belt differently.
Finally, the study did not take into account exactly how the athletes trained before - with or without a belt. After all, it has been scientifically proven that athletes who trained on machines showed better results in the future, and those who trained with free weights were better at exercises with free weights.
It is quite possible that if the vast majority of subjects trained with a belt, then the results with the belt showed a better effect.
As a result, scientists note that more comprehensive studies are required, including long-term effects.
Thermal belts
Made in the form of a tape consisting of three layers: outer - lycra and inner - neoprene and thermocell.
This “bandage” can be worn all day long, since, firstly, the belt is invisible under clothing, and, secondly, prolonged wear does not cause harm to health.
These belts are cheap and accessible, and are also divided into subtypes. You can find out where to buy such a fitness belt at any pharmacy or order it in an online store.
How to properly strengthen your pelvic floor.
If weightlifting, childbirth, or anything else has weakened your pelvic floor, there is always hope. There are certain movements you can do to strengthen these muscles and improve their endurance, strength and functionality.
Pelvic floor training in particular can be a little challenging. If you have real problems with this, it's worth working with a trained professional to make sure you're performing certain exercises correctly. In fact, training these muscles incorrectly can make the situation worse!
Sorry ladies, but it's not as easy as regular Kegel exercises. In fact, such exercises may worsen, rather than alleviate, a chronically tight pelvic floor.
While there is no substitute for an in-person assessment, there are a couple of exercises that I can definitely recommend to any woman with concerns about their pelvic floor.
Both involve bringing together the core and hip muscles because these two types of muscle strength are integral to how the pelvic floor functions. Variations of glute bridges and planks are ideal for this.
My two favorite exercises are the glute bridge lying on your back with one leg raised. And a plank, standing, rotating your elbows on a fitball.
Incorporate the leg-raised glute bridge exercise into most of your training days of the week, and do planks while standing on an exercise ball 2-3 times a week.
Gluteal bridge.
Performance:
- Lie on your back with your knees bent and lift your hips off the ground. While holding this position, squeeze your glutes and tighten your core.
- Raise your left leg, bent at the knee, a few centimeters off the ground without allowing your hips to move or shift. Stay in this position for a few seconds. Place your foot back on the ground and then lift your right foot, again maintaining proper body position throughout the movement.
- Perform the exercise 10 repetitions on each side.
Plank on a fitball.
Performance:
- Get into a plank position with your forearms on the exercise ball. The knees are slightly bent, the back is straight with a slight arch in the lower back.
- Maintaining this position, circle your upper body while keeping your lower body still.
- Move one way and then the other, again keeping everything else stable by moving only your arms. Perform the exercise for 30 seconds
Keep in mind, if you are going through the postpartum period, it is important to consult with your physical therapist before moving on to exercise, as your body may not be ready for the stress, which could lead to injury.
Myostimulators
Delivers micro-electrical signals to problem areas. The action of such a belt occurs at the cellular level.
Myostimulators replace the actual training process by stimulating fat tissue. The device allows you to adjust the frequency and power of the pulses.
Tips for choosing
When choosing a weight loss belt, consider several important criteria:
- Thermal belts work best against fat deposits in the abdominal area.
- The massage belt will perfectly cope with a layer of fat more than 3 cm. In addition, massage relieves muscle tension and accelerates recovery processes.
- Use at home. Sauna belts and vibrating massagers fit perfectly into the home; they are safe and operate on mains power and batteries. Now training at home has become even more effective.
EXOCORE strength training belt
Exocore is a unique corset belt created specifically for strength training, fitness and RossFit. Also, indispensable in sports such as weightlifting and bodybuilding.
The Pro version guarantees an improved corset that contours to the body shape. The new exocore-pro fitness belt is made of stronger materials that increase its durability. The Exocore-Pro kit includes 3 belts of varying lengths.
Exocore Pro version is a great alternative to the classic corset for weightlifting.
Sports equipment and equipment for training in the halls
Types of rods
Olympic
It has a reinforced design and is used not only in training, but also in weightlifting competitions. Such a bar must have good springiness and absolutely comply with the standards established by the International Federation. There are male and female versions. Male parameters: length 220 cm, weight 20 kg, grip diameter 28 mm, seat diameter 50 mm. Women's parameters: length 210 cm, weight 15 kg, grip diameter 25 mm, seat diameter 50 mm. The carrying capacity of both standards is 350-600 kg.
Powerlifting
Powerlifting is a power lifting event that includes three disciplines: squat, bench press, and deadlift. In the process of performing these exercises, you work with extreme weights; accordingly, the most rigid and durable projectile should be used. The springiness inherent in the Olympic model is unacceptable in powerlifting. This neck is made of an alloy of steel and tungsten and is distinguished by deeper notches. Its parameters: length 220 cm, weight 20 kg, grip diameter 29 mm, landing diameter 50 mm, load capacity 600 kg.
Standard training
The most popular projectile. Widely used both in gyms and at home to perform basic and isolation exercises. It differs from competition barbells in the absence of landing bushings, that is, the bar has a monolithic structure, and in a lower load capacity. Different types of locks are used to secure disks. Training bar parameters: length 120-220 cm, weight 10-20 kg, grip diameter 20-25 mm, seat diameter 25, 30, 50 mm.
Types of barbells according to the shape of the necks
Classical
Straight chrome plated metal rod with knurled grip areas. Suitable for pumping muscles of the whole body, mainly used by bodybuilders.
W (slightly curved) and EZ (strongly curved)
Specially shaped equipment designed to work the biceps and triceps of the shoulders. The neutral grip provided by the bends allows you to take the stress off your joints.
For parallel grip
It looks like a frame with jumpers located parallel or at an angle to each other. Designed for safe training of arm muscles.
Trap neck
Polygon-shaped frame for performing deadlifts. It is considered more injury-proof and reduces the load on the spine.
This is not a complete list of shells. However, here are the most popular weights, most often found in fitness clubs and in demand by their visitors. The barbell is a unique piece of equipment that, due to its versatility, can replace a mini-gym.
Purpose of Exocore
Exocore-Pro is designed to evenly distribute the load and properly support the back, which is a panacea for injuries and sprains.
Serves as an assistant to the abdominal muscles. The corset relieves pressure from the oblique muscles by fitting closely to the core muscles. This helps to protect your waist from adding extra centimeters, as well as to form an X-shaped figure.
The belt evenly distributes pressure on all groups of abdominal muscles and completely controls them, due to the fact that it holds the abdominal walls during sports. This forms correct breathing through the chest and not through the abdominal cavity.
A women's fitness belt will tighten your stomach, straighten your posture, and create an elegant silhouette.
Providing a degree of control of the spinal muscles. This is especially important when performing chest presses and other exercises that require fixation of the back muscles.
How Belt Training Affects Your Pelvic Floor.
Strapping yourself into a weightlifting belt before performing heavy exercise can damage or aggravate an already weakened pelvic floor.
Belts can be problematic precisely because of their greatest benefit: the increased amount of intra-abdominal pressure they allow you to generate. However, this same pressure must go somewhere else and, of course, not through the hard synthetic or leather material of the belt.
Unfortunately, the pelvic floor is what bears the brunt of the load. Over time, exposure to this force may actually make him weaker, and this may be even worse because one in four women already have this type of dysfunction. Are you one of them?
For this reason, I encourage women to avoid using belts in most of their training programs.
Are you going to squat with a new weight or want to deadlift 1RM? Great, put on your belt. The rest of the time, consider leaving it in the bag and focusing on how to best create and generate intra-abdominal pressure while limiting downward forceful tension on the pelvic floor.
Yes, you will probably have to reduce the weight you have been training with for a while using the belt. But considering that your form will improve, I think it's worth it.
I want you to remove the belt: the pelvic floor is a muscle group like any other. You can train it harder, or you can inadvertently train it in a way that could lead to dysfunction or injury.
And if constant use of a weightlifting belt can lead to symptoms like urinary incontinence, pelvic organ prolapse, or pelvic pain, then it may not be worth the extra pounds it allows you to pull off on that one lift or press.
Compound
The material is made from modern, high-quality raw materials. The waist fitness belt is made of 68% polyamide and 32% spandex.
The seven ribs accumulated in the corset are made of durable plastic. Provide a certain firmness and a tight fit of the belt to the figure.
Five components are located on the back side and two more on the front side to ensure maximum functionality.
The Exocore-Pro belt adds sophistication to the silhouette, motivates to achieve better results in sports, and therefore corrects the figure.
How to choose a waist corset
- Textile . The product consists of outer and inner layers. The first is responsible for the beautiful design, the second – tightens or adjusts the waist. If the model is intended to be worn on a naked body, you need to choose natural fabrics - cotton, linen, jacquard, viscose or silk. The outer layer allows the presence of synthetics. It improves strength and reduces cost.
- The basis . Many products have reinforcing plates or bones sewn around the perimeter to hold the shape of the body. It is better to choose them from metal, plastic or stainless steel. The best material is whalebone, but such a waist corset is very expensive.
- Fixing elements . In order for the product to provide its functions, several mounting options are used. A fastener made of two plates is used, secured with hooks and loops. For ease of putting on, these elements are located on the front side. Lacing - a ribbon is threaded into the loops, which regulates the degree of tightening. There are corsets with zippers, but these are more decorative models without the ability to correct the figure. In sports products, fixation is found with Velcro sewn into the edge.
- Lacing tape . A good option is silk, but you can choose from synthetics or leather.
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Size guide
In order to choose a belt, you need to take the correct measurements. To do this: stand up straight and measure the volume at your waist with a centimeter, without pulling in your stomach, otherwise the belt will cause discomfort when worn.
If the waist circumference is exactly 64 cm or exactly 70, you need to take the belt in the perspective that the waist should decrease, which means, accordingly, for 64 cm - size “S”, for 70 - “M”.
Does your waist expand from training?
First, let's address the question of whether the waist can expand from training? Maybe. Firstly, a subjective and relative expansion of the waist may occur as a result of weight loss. Excess fat prefers to be deposited in women in the chest and buttocks. Curvier shapes often visually highlight a narrower waist, and when losing weight, volumes disappear primarily from these parts of the body. As a result, thinner hips and breasts with the same waist volume create the impression that the waist has become wider.
However, the waist may expand somewhat and quite objectively - as a result of strengthening and development of the oblique abdominal muscles. But here it should be noted that it is still necessary to develop these muscles - without them it is impossible to achieve a good muscle corset in the waist area that supports the spine. Unfortunately, problems with the spine are not only the lot of men, so neglecting the development of abdominal muscles for fear of expanding the waist means causing irreparable damage to your health. And, in fairness, it should be noted that the increase in waist due to the development of the oblique abdominal muscles is very insignificant. You just don’t need to do special exercises (for example, bending to the sides with dumbbells) that will specifically pump up these particular muscles - and your waist will hardly increase.
Care
We recommend hand washing in cold or slightly warm water, without machine drying, with drying in natural conditions.
Velcro should be tightly fastened to prevent damage to the belt itself.
Bleaching, the use of solvents to remove stains and other things, ironing, any spinning and dry cleaning, as well as dry cleaning of the corset fitness belt are excluded. The service life of the belt depends on the number of washes!
