Weightlifting Belt: Effectively Protecting the Lumbar Spine
The weightlifting belt has been recognized as one of the most important fitness equipment. It not only enhances strength, but also provides necessary protection to prevent sports injuries, especially to the lumbar spine.
Usage: Only use it when performing heavy weight training. Especially for exercises that directly apply weight to the spine, such as squats, bench presses, and bent over rows.
Evidence suggests that the belt helps develop strength in the core area of the body rather than hinder it. One study found that abdominal muscle activity increased by 10% when wearing a weightlifting belt during deadlifts, while another study recorded a 23% increase in erector spinae muscle activity during squats.
MP3 Player: Make You Do Two Extra Shoulder Workouts
Listening to your favorite music while exercising can make you stronger. A recent study conducted by the Wade Institute will be presented at the annual conference of the National Strength and Conditioning Association, which suggests that during each set of shoulder exercises, bodybuilders who listen to their favorite music are able to do at least one additional repetition per set, and in some cases, even two more repetitions.
Usage: Fill your mind with exciting music as soon as you enter the changing room. During your regular pre-workout routine, your body releases adrenaline and testosterone, and listening to exhilarating music can accelerate this release process. Make sure to listen to music during each set of exercises, especially when you have a talkative training partner. If you are training alone, keep your headphones on to avoid idle chatters from other gym-goers, which can lower your training intensity.
Knee Sleeves: Protect Joints and Help Complete Squats
Why do all Romanians wear knee sleeves? It's because these elastic bandages provide support to your knee joints during squat exercises. In addition, the elasticity of knee sleeves allows you to squat with heavier weights.
Usage: Similar to the weightlifting belt, knee sleeves are intended for heavy weight training. They provide elastic energy when you reach the bottom of the squat. Knee sleeves actually reduce the involvement of gluteus maximus, quadriceps, and tensor fasciae latae (outer hip muscles) which are typically activated during the bottom phase of the movement. Knee sleeves allow you to do squats with heavier weights than usual and help increase the activity of leg muscles during the upper phase of the squat, such as adductor magnus and rectus femoris.
Just be careful not to wrap your knees too tightly: this excessive pressure can cause knee joint damage. Look for knee sleeves that are thick and long.
Weighted Grip Straps: Increase Muscle Activation
Because wrist support straps help you increase your grip strength and perform more repetitions, weighted grip straps allow your hands to be freed from the equipment. They allow you to focus more on the muscles being trained.
Usage: When you do at least 3-4 sets of each exercise, it is recommended to use grip straps in 1-2 sets, or use them in alternate back training sessions, but not exclusively for back training.
Evidence suggests that using grip straps during lat pulldowns and seated cable rows can increase the activation of latissimus dorsi by 50% and 90% respectively compared to regular grip. However, forearm muscle activation decreases by more than 70%.
Assistance Grip Straps
They can also be used for triceps, biceps, and shoulder training. Weighted assistance straps: Increase the number of back training repetitions. In the 2008 Annual Conference of the National Strength and Conditioning Association, it was announced that bodybuilders who use assistance straps during back training can do an average of 1-2 additional repetitions per set.
Usage: Only use assistance straps in the last few sets of pulling exercises (such as most back and trapezius exercises) when your grip strength starts to fatigue and becomes a limiting factor.
Evidence suggests that you should consider using assistance straps for all sets of pulling exercises. If you are concerned that this will affect your grip strength, you can train your grip separately.
