Nsinga mphamvu. Waung'ono nsinga benchi atolankhani. The pulogalamu yoyeseza pa chitukuko cha mphamvu nsinga

Nsinga mphamvu - ichi ndi chizindikiro chofunika kwambiri kwa munthu aliyense, chifukwa nsinga ntchito kulikonse - onse tsiku ndi tsiku ndi masewera. Ndipo ngati mu mphamvu ya moyo wa manja ikuchitika zazing'ono ndithu ntchito: chimbalangondo matumba, gwirani chinachake, zimawerengeredwa kwa kwambiri masewerawo. Tangoganizani woseŵera amene sangathe kugwira barbell mu manja. Kodi kupambana iye akhoza kukwaniritsa?

Kodi kuonjezera mphamvu ya nsinga za

Ndicho chifukwa anthu ambiri amene anayamba kuchita masewera olimbitsa thupi, ndipo nthawi zina ngakhale zokwanira othamanga anakumana kawirikawiri amakhala ndi mafunso chochita kuti nsinga mphamvu kuchuluka. Ngati inu anathamangira mu pang'ono patsogolo, amene anganene kuti ali ndi mndandanda zokambirana apadera. Pa inu mukhoza kuphunzira m'mene kuwerenga nkhaniyi mpaka kumapeto.

nsinga mphamvu mchikhalidwe

Ngati inu nsinga mphamvu kuti athe kuthana ndi masewera lalikulu, ndiyeno inu muyenera kuti muganize momwe chachikulu icho chiri. Kuti tichite zimenezi, muyenera kuyeza kuchuluka kwa mphamvu ya mkono wonse wakumanja anu, ndiyeno kuyerekeza ndi malamulo a boma armliftinga Association. Ndiye iwe ukhoza kuwona ngati wanu dzanja nsinga mphamvu zokwanira. Malamulo zimadalira kulemera kwa wothamanga, ndipo lero tichipeza:

• Amuna mpaka makilogalamu 70: kugwiritsa ntchito CCM - makilogalamu 68, MS - 73,3 makilogalamu, MSIC - 78 kg.
• Amuna, masekeli mpaka makilogalamu 80: akuchita GDN - 73 makilogalamu, MS - 78 makilogalamu MSMK - 83 kg.
• Amuna mpaka makilogalamu 90: kugwiritsa ntchito CCM - makilogalamu 78, MS - 83 makilogalamu, MSIC - 88 kg.
• Amuna, masekeli mpaka makilogalamu 100: akuchita GDN - 83 makilogalamu, MS - 88 makilogalamu MSMK - 93 kg.
• Amuna, masekeli mpaka makilogalamu 110: akuchita GDN - 88 makilogalamu, MS - 93 makilogalamu MSMK - 98 kg.
• Amuna, masekeli mpaka makilogalamu 125: akuchita GDN - 93 makilogalamu, MS - 98 makilogalamu MSMK - 103 makilogalamu.
• Amuna, masekeli pa 125 makilogalamu: akuchita GDN - makilogalamu 98, MS - makilogalamu 103 MSMK - 108 makilogalamu.
• Akazi yolemera makilogalamu 60: akuchita GDN - makilogalamu 48, MS - 53kg MSMK - 58 kg.
• Mu akazi yolemera makilogalamu oposa 60: akuchita GDN - makilogalamu 53, MS - 58kg MSMK - 63 kg.

mfundo amenewa akunena armlifterov-othamanga mu umodzi wa amalanga, ndicho zitsulo ndi dzanja limodzi. Zikuonekeratu kuti othamanga ndi sanachite chilangochi sayenera kumufunsa kuti kulemera zimenezi, iwo amaoneka chabe malangizo.

mphamvu ya mpikisano kugwira

Sport, omwe amasonyeza mphamvu ya nsinga imatchedwa armliftingom. Mu zaka zapitazo, ayamba kutchuka zambiri dziko. Othamanga kupikisana amalanga zitatu:

• Bingu. The projectile ndi chokhethemulira amene cranked. Iwo anapachika zikondamoyo muyezo ndodo. The sportsman angakwanitse kulemera ndi dzanja limodzi. Pa nthawi, ichi ndi chilango chachikulu cha mpikisano.
• Appolon a chitsulo chogwira matayala. General chilango, chimene chiri mtundu wa deadlift, koma khosi ndi thicker kuposa Olympic tingachipeze powerenga.
• Achisaxon bar. Lezani ofanana m'mbuyomo, koma khosi ali ndi mawonekedwe anayi.

Kuwonjezera awa atatu, palinso khalidwe lina, koma koposa mphamvu nsinga ndi ayesedwa okha wodzigudubuza lapansi. Mpikisano armliftingu zochititsa chidwi kwambiri choncho ndi kutchuka mkulu, makamaka m'mayiko Masewerera a Nordic.

Zochita chitukuko cha mphamvu nsinga

Popeza ntchito a strongmen masewera aja anabwera kwa ife kwambiri zokambirana kuonjezera nsinga mphamvu. Iwo augmented kwambiri, ndipo nthawi pali okwana makumi angapo zokambirana zapadera. Kusiyanitsa pakati pa Zochita zake zazikulu ndi malo amodzi.

Zochita malo amodzi

Malo amodzi Zochita kumafuna kuchedwa minofu yomangika kwa nthawi yaitali. The zambiri ntchito visy zizimva ndodo. Tiyeni tione iwo mwatsatanetsatane. Mwina wotchuka kwambiri zolimbitsa malo amodzi ndi ikulendewera yosavuta pa crossbar lapansi. Kuti muzikachita, popachika pa crossbar ndi kuumirirabe ngati n'zotheka. Ngati inu anapachika yochulukirapo awiri, n'zomveka kusokoneza ntchito yonseyi. Kuti tichite zimenezi, muyenera kukhazikitsa ndi crossbar extenders kapena ntchito miyeso zina. Kuchita posungira wa mowa muyenera kukhazikitsa chofunika kukula kulemera chipolopolo ndi kuligwira ngati n'zotheka. Pa nthawi mukhoza kuwonjezera kukula kwa zolemera. Ndi zotheka kugwiritsa ntchito extenders nsinga. Komanso, umapangitsa amapereka kusungira pancake omwera ndi mosavuta, ndipo ntchito yonseyi monga kuyenda mlimi.

Zochita zake zazikulu

Kuchita Zochita zazikulu kumafuna nthawi chidule ndi kutambasula minofu, ndiye simufunika kugwira kulemera statically, koma kusuntha pamodzi trajectories osiyana. Zochita Mphamvu kudziwika kwa anthu ambiri, koma anthu ambiri amadziwika ndi ntchito ndi flexion ndi kuwonjezera pa dzanja, komanso ngati supination ndi pronation. Komanso, kukula kwa minofu mkono amagwiritsidwa ntchito Zochita monga benchi atolankhani n'zosiyana nsinga, mapini ndi nsinga molunjika ndi yopapatiza nsinga benchi atolankhani, komanso ena ambiri.

Odnosustavnye kayendedwe

Odnosustavnymi otchedwa zoyenda, kumene chisonyezo ndi kayendedwe ndi olowa chimodzi chokha. Mwa Zochita ngati izi:

• Flexion ndi kutambasuka kwa polumikizira. Kuchita flexion kutenga burdening manja ndi kuziika kanjedza mmwamba. Force mkono dzanja unakhota, kunyamula zitsulo, kenako m'munsi pang'onopang'ono. Kuchita ukugwirizana ndi ofanana, koma mu malo zina manja ndi makhwatha pansi.
• Supination ndi pronation wa polumikizira. Izi "kupotoza" zoyenda maburashi. Kuti burdening ntchito yawo ndipo nawonso mbali burashi thupi (supination) ndi m'thupi (pronation). Mu malo koyamba ndi kanjedza atawakweza m'mwamba supination ndi pronation pa - downwards.
• Mapini nsinga molunjika. Njira iyi ndi ofanana kwambiri kayendedwe wotchuka chifukwa kukongola ikukoka, koma ali zina zabwino zake. Kudzapereka izo, kuwagwira barbell molunjika nsinga, ndiye manja anu ayenera kuphimba pamwamba pa khosi. Pambuyo pake, weramitsani elbows wanu, ndiye pang'onopang'ono m'munsi. Kuwonjezera mkono wonse wakumanja, ndi katundu zolimbitsa thupi ndi kukongola manja.

polyarticular kayendedwe

Pamene kayendedwe polyarticular zosungidwazo zimagwiritsidwa ntchito mfundo angapo, kotero iwo amatchedwa zovuta. Kuwonjezera mkono wonse wakumanja wa, zikukhudza minofu zina za thupi. Mwa Zochita polyarticular ndi kupereka amenewa:

• Waung'ono nsinga benchi atolankhani. Kukhazikitsa ake ayenera kugona pansi pa benchi kwa benchi ndi kutenga malo monga benchi atolankhani. Koma zokwanira kukhala yopapatiza - mtunda pakati manja anu sayenera upambana 15-20 masentimita Pang'onopang'ono m'munsi khosi, koma musakhudze iwo m'chifuwa wake, ndiye Finyani kunja ndi kusuntha zachiwawa izo .. Ngati mumamwa Margolis Wheel kwambiri kulemera, muyenera belayer. N'zachidziwikire ichi, kuwonjezera mkono wonse wakumanja, ndi lalikulu katundu perepadaet ndi triceps.

• N'zosiyana nsinga benchi atolankhani. makina wina masewera olimbitsa thupi. Kuchita izo monga kale, koma bala watengedwera n'zosiyana nsinga (kanjedza mwachindunji kwa mutu) m'lifupi pafupifupi. Njira iyi ndi zoopsa kwambiri, choncho onetsetsani pamaso mantha. Kuwonjezera mkono wonse wakumanja wa, ntchito katundu ndi triceps ndi minofu pectoral.

• Deadlift. Zolimbitsa thupi ili, anapereka barbell pansi kapena kuima. Weramirani, akathyole kapamwamba ndi manja ake ndi gulu pang'onopang'ono kumuchitikira. Pambuyo kuchepetsa omwera udindo poyambira. Nkofunika onetsetsani kuti kumbuyo pa ntchito yonseyi anali mwachindunji, mwinamwake kuvulala angagwe.

Zimasintha pa chitukuko cha mphamvu nsinga

Kuti dzanja nsinga mphamvu chawonjezeka, m'pofunika ntchito zolimbitsa chipangizo wapadera kwambiri ndipo imathandizira kukula kwa mkono wonse wakumanja wa. Nthawi zambiri ntchito reamers izi apadera diameters osiyana. Iwo ankavala pa khosi kapena bala ndi kuwonjezera iwo. Choncho adzawalange amakhala kovuta nsinga kwakukulukulu umalimba.

Pali pulogalamu yoyeseza wina wotchuka kwambiri kwa mphamvu nsinga - expander "Captain Alengeza," chomwe ndi mikono iwiri ndi masika pakati pawo. expander zimenezi n'kofunika kuti compress dzanja angathe kuonjezera mphamvu ya nsinga mwamsanga. The analogi zimene munthu expander angathe kutumikira yonse imene mphira mphete-expander, amene anali wotchuka kwambiri mu Soviet Union.

Chitsanzo cha pulogalamu maphunziro pa chitukuko cha mphamvu nsinga

Kotero, tsopano inu mukudziwa momwe kukhala nsinga mphamvu, tsopano ndalama kusonyeza pafupifupi chitsanzo cha pulogalamu maphunziro kwa minofu ya mkono wa. Pulogalamu sikowumiriza, mukhoza kusankha okha Zochita imene inu.

Ngati simungathe kupanga masewero olimbitsa thupi, ndiye inu basi kuchita visy pa crossbar lapansi. Kapenanso mukhoza kugula expander kukhala okhulupirika wothandizira kuonjezera nsinga mphamvu.

Mu ochitira masewera a, kutsatira Zochita ochepa mkono wonse wakumanja, ngati izi:

1. Kupinda pa dzanja la - waika 4 20 kubwereza.
2. Extension pa dzanja la - waika 4 20 kubwereza.
3. Potelani nsinga bwino - waika 3 kubwereza 10.

Kodi kuphunzitsa nsinga mphamvu ndi sitima ngati konse - izo zangokhala zokonda zathu. Mulimonsemo, ine ndingakhoze kokha ndikukhumba inu zabwino zonse tinkachita wanu wonse!