`காலம் பொன் போன்றது’ – அப்டினு சொல்லுவாங்க. ஏன், நம்மளே இந்த ஸ்டேட்மெண்டை அடிக்கடி படன்படுத்தியிருப்போம். ஆனால், உண்மையிலேயே காலத்தை பொன் போல கருதி அதை நாம் செலவழிக்கிறோமா? என்று கேள்வி கேட்டால்… கொஞ்சம் யோசிக்க வேண்டிய விஷயம்தான். ஆனால், டைம் வேஸ்ட் ஆகுதுனு ரொம்பவே புலம்புவோம். அந்த புலம்புற லிஸ்ட்ல நீங்களும் இருக்கீங்களா? அப்போ உங்களுக்கான கட்டுரைதான் இது. உங்களது வேல்யூபிளான டைமை வேஸ்ட் பண்ணாம இருக்குறதுக்கான சில ஐடியாக்கள் மற்றும் எப்படி நேரத்தை வேல்யூபிளாக செலவிடலாம் என்பதற்கான சில ஐடியாக்கள் இங்கே..
* உங்களது நேரத்தை நீங்கள் எப்படி செலவழிக்கிறீர்கள் என உங்களுக்கு சரியா தெரியவில்லை என்றால் நீங்கள் சரியாக நேரத்தை கையாளவில்லை என்று அர்த்தம். உங்களது செயல்பாடுகளை கேலண்டர் அல்லது நோட்பேட் போன்றவற்றில் குறிப்பிடுவதன் மூலம் நீங்கள் உங்களது நேரத்தைக் கண்காணிக்க முடியும். எனவே, உங்களது நேரத்தைப் பதிவு செய்வதன் மூலம் என்ன விஷயத்தில் நீங்கள் தேவையில்லாமல் நேரத்தை செலவழிக்கிறீர்கள் என்பதை அறிந்துகொண்டு தேவையான விஷயத்தை அந்த நேரங்களில் செய்ய முடியும்.
* சமூக வலைதளங்களில் உங்களது நேரத்தை செலவிடுவது, மற்றவர்களுடன் உங்களது நேரத்தைக் கழிப்பது போன்றவை பாஸிட்டிவான விஷயங்கள்தான். இருந்தாலும் உங்களுக்கான பெர்சனல் நேரங்களை ஒதுக்கி அந்த நேரத்தை மற்ற விஷயங்களுக்காக பயன்படுத்தினால் உங்களது நேரங்களை மற்றவர்கள் திருட நீங்களே அனுமதிக்கிறீர்கள் என்று அர்த்தம். இதனைத் தவிர்க்க தைரியமாக `நோ’ சொல்லிப் பழகுங்கள். உங்களுக்கு தேவையில்லாத விஷயங்களுக்காக `நோ’ சொல்வது தவறே இல்லை. இந்த விஷயத்தில் மற்றவர்கள் உங்களைப் பற்றி என்ன நினைப்பார்கள் என்றெல்லாம் நீங்கள் நினைக்கத் தேவையில்லை.
* நண்பர்கள் மற்றும் குடும்பத்தினருடன் நேரங்களை செலவழிப்பது வாழ்க்கையை வேடிக்கையாகவும் நிறைவாகவும் மாற்றும். எனவே, அவர்களுடன் உங்களது நேரத்தில் குறிப்பிட்ட பகுதியைச் செலவு செய்யலாம். வாழ்க்கையில் ஏற்படும் ஏற்ற தாழ்வுகளை சமாளிக்க இந்த குறிப்பிட்ட நேரம் உங்களுக்கு உதவியாக இருக்கும். எனவே, தினமும் நீங்கள் யாருடன் நேரத்தை செலவழிக்க விரும்புகிறீர்களோ அவர்களுடன் உங்களது நேரத்தை செலவு செய்யலாம். இதன்மூலம் குடும்பத்தில் உங்களுக்கு இருக்கும் கடமைகள் குறித்தும் தெளிவு கிடைக்கும். அதேபோல நேரம் கிடைக்கும் சமயங்களில் உங்களது வீட்டினருடன் இணைந்து சுற்றுலா சென்று வரலாம். இதற்கான திட்டத்தை ஆண்டின் தொடக்கத்திலேயே வகுப்பது நல்லது. பின்னால், பார்த்துக்கொள்ளலாம் என்று விட்டுவிட்டால், அந்த விஷயம் நடக்காமலேயே செல்வதற்கான வாய்ப்புகள் அதிகம்.
* உடற்பயிற்சி மற்றும் ஆரோக்கியமான வாழ்க்கை முறைக்கு தினமும் நேரங்களை ஒதுக்கி வையுங்கள். இப்போது சிறிய அளவில் இதற்காக நீங்கள் நேரத்தை ஒதுக்குவது பின்னாளில் உங்கள் வாழ்க்கையில் மிகவும் உதவியாக இருக்கும். உங்களது கவலைகளை மறக்கும் வரை உடற்பயிற்சி செய்யுங்கள். அதேபோல வாசிப்பு பழக்கத்தையும் உங்களது நாளின் அங்கமாக வைத்துக்கொள்ளுங்கள். புத்தகங்களை வாசிப்பது மிகவும் நிறைவான உணர்வை உங்களுக்குத் தரும். நேரத்தை வீணாக செலவு செய்தோம் என்ற எண்ணம் நீங்கள் படிக்கும்போது அடியோடு மறையும்.
* இன்றைய சூழலில் பெரும்பான்மையானவர்கள் சந்திக்கும் மிகப்பெரிய பிரச்னை என்றால் தூக்கம்தான். பல மணி நேரம் விழித்திருந்து திரைப்படங்களைப் பார்ப்பது பாடல்களை கேட்பது போன்றவற்றில் நேரங்களை செலவிடுகின்றனர். எனவே, நேரம் கிடைக்கும்போது நீங்கள் தூக்கத்தை மேற்கொள்வது சிறந்த விஷயங்களில் ஒன்றாக இருக்கும். போதிய அளவான நேரம் தூங்குவது உங்களது புத்துணர்ச்சியை அதிகரிக்கும். தூங்குவதை சோம்பேறித்தனம் என்று கருதாமல் உழைப்புக்கு ஏற்ற ஊதியமாகக் கருதி அதனை செய்ய வேண்டும்.
Also Read : விம்பிள்டர் ஜூனியர் சாம்பியன் சமீர் பானர்ஜி… யார் இவர்?
Hi there, I found your website via Google while looking for a related topic, your web site came up, it looks good. I’ve bookmarked it in my google bookmarks.
Take a take a glance at my different article that discusses how
robust you need to be at your first powerlifting meet.
Athletes have three makes an attempt to achieve their most capacity and must
comply with strict technique rules so that everybody is compared equally.
For example, everyone must squat to a sure depth
or else the lift does not rely (we’ll cowl the powerlifting guidelines in more element later).
You can join a gym membership immediately on our web site or contact
us to learn extra about our classes and workshops.
We additionally provide versatile choices to fit your schedule
and training needs.
The time spent recovering far outstrips the time spent within the gym.
Even if you’re more focused on common well-being or getting a seashore
physique, a powerlifting program can definitely be a half of your general strategy.
While muscle hypertrophy, conditioning, and suppleness are all important components, the central focus of a powerlifting program is increasing
your one-repetition most (1RM). The goal of the bench press is simply to unrack the weight, decrease it to the chest, and lock out the arms at the prime.
The powerlifting bench press recruits not solely the chest, shoulders, and
triceps but the complete upper and decrease back, hips, and legs.
Some embody maximal attempts in any respect three lifts whereas others focus on one or
two on a given day.
It also includes multiple 10-week powerlifting programs for lifters of various capability levels, to increase maximal strength as much as possible.
Before I start sharing with you some method, programming, and competition ideas, I asked
some high-level powerlifters to share their recommendation on one of the best ways to begin powerlifting.
These are individuals who have years of expertise and have
competed on the world degree. Starting powerlifting requires you to know the basics in approach so that you
just’re optimizing your max strength and decreasing the chance of harm.
You should also prepare on a powerlifting-specific
workout program that incorporates the squat, bench press,
and deadlift a quantity of occasions weekly. Powerlifters aim to extend their 1
rep max in the squat, bench press, and deadlift and compete in age and weight
classes.
Beneath you’ll find a record of powerlifting meets in Colorado.
They assist construct a powerful basis in the huge three lifts and you may develop energy
from there. Powerlifters have a tendency to coach with
much less frequency than bodybuilders and even common health enthusiasts.
Warming up properly is much more essential in powerlifting than in different styles of training.
Following this are several supplementary exercises
to strengthen the muscle teams recruited in that day’s big
carry. To do that, the three weekly exercises are divided into a squat, bench, and deadlift focus.
The focus is on constructing up to the large three lifts and with the
ability to perform several heavy sets of each with good technique.
The following powerlifting programs are designed with
different ability levels in thoughts. With the primary exercises covered, it’s time to get into
the powerlifting programs themselves. The deadlift is the ultimate train performed in a powerlifting meet and may make or break the efficiency for
many athletes. These are some of the finest workout routines that powerlifting packages will embrace,
though there are numerous extra to select from as you gain experience.
To put this by method of a coaching metric, a powerlifting program is a
maximal energy training program. Regulate variation lifts and accessories as
you progress, tailoring them to deal with personal weaknesses.
The aim is a gradual upward trajectory where every peak leaves you stronger than earlier than.
Both applications are progressive in nature,
so they can be adopted consistently with the finish result of accelerating
energy in thoughts. This transfer should be accomplished
consistently each to build urgent strength and to maintain long-term
shoulder operate. Be conscious that the amount of
weight lifted shall be less in a front squat due to the increased issue of
holding the burden in entrance. It’s important to get the technique right early on as bad habits can kind which
may be hard to break. That’s what wants time to recuperate after
the stress of lifting heavy.
In other words, how sturdy are your lifts in contrast with different similar-sized individuals?
Powerlifting is a superb surroundings to place your
lifting skills to check. The sports you do as a kid are popular because there’s a lot of assist
for those activities. But after we become old, activities like football or hockey do not
really have a aggressive division for folks after College.
And don’t forget we have also got a 5X5 workout program with a spreadsheet for lifters.
Powerlifters are all the time excited about maintaining the
safest motion patterns potential in order to keep away
from ache and injury. Powerlifters are involved about how you can manipulate the motion to recruit as much musculature as potential.
Ms Clark gained gold at the World Championships in Eire this August
and hopes to compete subsequent yr at the Championships in Louisiana, USA as she said “it goes to be nice experience”.
Ms Clark said she joined an area fitness center as
her son was grown up and she or he had some time to “devote to herself”.
Louise Clark, fifty eight, from Chineham, Hampshire
mentioned she began training in her 40’s as a end result of she was “somewhat fluffy spherical the sides and really unfit”.
Thanks to PRs on the Platform for sharing this program with Raise
Vault through this system submission type. If you wish to crush PRs,
add slabs of muscle, or shed weight, KIZEN has the right program for you.
Most federations are represented, together with USAPL, USPA, APF, PA, SPF, OPW, and RPS.
It’s not your average health program, considering lengthy restoration instances
aren’t optional. However as we’ve discovered, it’s top-of-the-line methods to
get greater. Their workouts focus on quality and maximal effort quite than dozens of workout routines
and lightweight weights.
This is also why you’ll see some lifters using
the sumo deadlift versus standard deadlift as a outcome of the sumo pull will be less bar journey from floor to
lockout. Powerlifting is an individual sport the place the aim is to carry essentially the most amount of weight attainable within the squat, bench press, and deadlift in a particular weight and age
category. As you will read, powerlifting is a sport
that exams maximal power. We’ll cover the game guidelines,
how powerlifting technique differs from different actions, differences between raw
powerlifting vs equipped, and who does powerlifting.
The powerlifting method can be something very particular
to the sport. When it involves powerlifting, programming
often feels overwhelming. There’s so much recommendation out there that it’s easy
to overthink the method.
So the coaching involved requires you to construct up power
in each your higher and lower physique in numerous ranges of motion. This will
improve bodily strength not simply within the fitness center, however in everyday life too.
Many individuals choose to powerlift simply because they want to increase
bodily power. They simply like the style of
coaching and the reward of getting stronger, which is
completely fantastic. I’m Avi Silverberg and
this is the place the place my associates
and I nerd out about powerlifting approach. On this weblog we share all the issues we want we knew when getting started.
Nevertheless, a big portion of powerlifters truly never end up competing.
I’ve labored with first-time powerlifters to World Champions.
For an in depth breakdown of this 12-week program, verify the PDF
linked beneath. Let’s keep growing, lifting, and attaining new
heights together. You won’t at all times hit PRs, however with a structured approach, you’ll make constant progress.
Follow this 12-week program, track your efficiency, and embrace
the method.
Bear In Mind – you will need a current 2025 membership FOR THAT 12 months you’re competing AT WEIGH IN.
Bear In Mind – you will want a present membership FOR THAT
12 months you might be competing AT WEIGH IN. Keep In Mind – you will need a present 2024 membership FOR THAT year you are competing AT WEIGH IN.
Bear In Mind – you will want a present
membership FOR THAT yr you are competing AT WEIGH IN. When you compete with the UK IPL, should you check our qualifying totals and
discover you have hit one of them and want to compete then please contact us on in your invitation. The UK IPL do send us their results however a variety of
the lifters we wouldn’t have contact particulars for, so please attain out.
You can practice the movement requirements by doing a mock powerlifting meet.
Check out my article on The 15 Greatest Powerlifting Youtube Channels.
Whether Or Not that’s letting your back roud in deadlift, cutting depth in squat or pushing your butt off
the bench.
You will always really feel such as you’re not sturdy or prepared enough.
My favourite is the Financial System Lever Belt from LiftingLarge.com (check sizing and today’s price).
Lifting belts should follow sure specs to wear in competitors, and this one meets these criteria.
There is no shortage of powerlifting gear that you can get your
palms on.
Each yr you will want to register to be part of your native State or
Provincial powerlifting association. You ought to be capable
of see a calendar of occasions for upcoming competitions.
This is the case should you’re residing in North America, as every state and province has a
governing powerlifting body. However know that
after the primary one is out of the way in which,
you’ll be way more ready to reach new levels of energy at your second competition. The reality is that you will by no means feel prepared lifting
at your first competitors.
From day one, we have at all times strived to fulfill the wellness needs
of athletes, families and communities. At most ranges, powerlifting is a person sport
where your lifts will determine your own placing.
However, at the worldwide stage, athletes also compete as a half of their nation, the place athletes get factors for high placings,
which may then be added as a lot as rank each country’s outcomes.
The goal of powerlifting is to raise as a lot weight as you’ll find a way to for 1 repetition in your given class.
At the tip of the competitors, the heaviest squat,
bench press, and deadlift are added up to provide the ‘powerlifting whole’.
You can begin powerlifting at any age should you spend time studying the correct powerlifting
technique.
That being stated, strive finding an elite-level powerlifter
with small biceps. The goal of a powerlifting competitors is to lift the heaviest
amount of weight attainable in a single or all three of
these lifts. The barbell squat additionally stimulates
the whole physique, from the muscles around the hips and knees performing the movement to the trunk, ankles, shoulders, and arms stabilizing.
We’re a group of dedicated lifters, and that is the place where we nerd
out about powerlifting technique. Our sources include skilled teaching, on-demand powerlifting courses, and in-depth
articles.
Rip and Tear is a 12-week high-intensity energy training program
designed for experienced lifters, specializing in the Squat,
Bench, and Deadlift (SBD) workouts. The program structure consists
of three bench days, 3 squat days, and a couple of deadlift days per week, with optional accessory and hypertrophy work left
to the user’s discretion. The winner is set by who has the very
best powerlifting whole. A powerlifting program is any program designed to
improve the performance of an athlete in the squat, bench press, and deadlift.
It was designed to assist enhance energy within the squat, bench press,
and deadlift.
I’ve seen people begin powerlifting and fail to reach their potential as a result
of they did not have proper advice. And I’ve additionally seen individuals who, in a
really short time, turn out to be incredibly sturdy in the sport because they’d the
proper start. The first four weeks ought to concentrate on higher reps
(e.g., units of five).
Our extremely skilled coaches are enthusiastic about guiding you through secure, effective exercises, tailor-made to your stage and goals.
Be A Part Of at present to raise your powerlifting journey
with skilled steering, coaching suggestions, and the camaraderie
of passionate athletes nationwide. Over three seasons of competing across two completely different age
classes and two weight lessons, Miss Churchyard has set 24 British information, two European records and
two world records. At this competition first time lifters are extraordinarily
welcome as we have the space and time to offer you and there is a welcoming and
supportive ambiance. Those coming again to the game, having had
a break or are nonetheless discovering their way may also respect the
more relaxed but hyped ambiance. Please keep in mind there are gear and
guidelines differences between the federations so please check!
For the WRPF UK – they require you to have a BPU or
ABPU membership AT competitors in order so that you
just can quaify for our own main competitions.
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