Powerlifting - ziri ... Mufufuze chimene powerlifting

Powerlifting - n'zovuta masewera kuti amafuna wowawa workouts, kudya bwino, wokonzeka wovulalayu munthu ndi kudzipereka kwathunthu. Kulera ngati mamba chachikulu amafunika kukhala minofu bwino anayamba wa miyendo, manja, mmbuyo ndi chifuwa. Kotero kuti njira kwa novice kuti adziwe mpira si za akuchita atatu Zochita zikuluzikulu. M'pofunika kuchita komabe ambiri aang'ono. M'nkhani ino tikambirana zimene weightlifting.

maziko

Monga tanena mpira chimazungulira atatu Zochita zikuluzikulu. Makina Izi ndodo, deadlifts ndi anyonyomala. Aliyense zokambirana awa, wothamanga awukitsa monga mmene kutenga zotheka nkhani specifications kulemera lolemera.

Iwo likukhalira kuti weightlifting - ndi mphamvu triathlon. Mwa njira, mu nthawi yambiri zovuta chimenechi ntchito. Only cholinga zimapita kwa kumanga-ndi minofu misa. Mu powerlifting ngati mitengo yofunika mphamvu chabe.

pulogalamu maphunziro amapangidwa kuti wothamanga akhoza kuchita ntchito yonseyi ndi zotheka kulemera pazipita nthawi 1-2. Mpumulo pakati waika mwina mphindi 10 chifukwa kuti chamoyo poyera kuti akatundu kwambiri, ndipo chofunika kubwezeretsa nthawi.

A mwachidule mbiri

Sport "Powerlifting" anayamba kutenga mawonekedwe mu West mu m'ma 20. Monga pa nthawi iyi ya kuchuluka othamanga ukonde amene akufuna kukhala mitengo mphamvu yawo mothandizidwa ndi mowa. 60 anagwirizira Mpikisano woyamba mu powerlifting, ndi Federation International (IPF) unakhazikitsidwa mu 1972. Patapita chaka chimodzi, Championship unachitikira, zimene zinabweretsa pamodzi othamanga padziko lonse.

Mu dziko lathu, chitukuko masewera a kudawerengedwa kwa zaka 70. Koma Powerlifting Mpikisano boma ankangochita ikuchitika mu 80s. Pa nthawi yomweyo iye wakhala konsekonse losadziwika. Ndipo mu 1990, boma la Soviet Union unachitikira membala IPF.

phindu

Monga tanena powerlifting - ndi masewera conjugate ndi chiopsezo kuvulazidwa. Choncho, thupi maphunziro kwa wothamanga yofunika kwambiri. Neukreplonnye zimfundo ndi Mitsemphayi, bwino anayamba minofu kupanga munthu pa chiopsezo ku kunyamula katundu wolemera. Choncho, popanda maphunziro apadera ndi zakudya ayenera kuyiwala za triathlon.

Koma ndi njira yoyenera, ubwino zilipobe. Icho chiri motere:

• Kuchuluka chitetezo chokwanira.
• Kulimbitsa tendons, mafupa ndi minofu.
• Normalization chilakolako ndi tulo.
• Good thupi mawonekedwe.
• Kulimbikitsa za mtima.
• Kuchuluka mphamvu.
• The normalization wa dongosolo m'thupi.
• Kuchuluka mphamvu.

Tikumbukenso kuti ubwino powerlifting kudzachitika pokhapo pamene sanakonzekere pulogalamu maphunziro. M'pofunika kuganizira magawo onse akuyenda munthu: .. Kugonana, zaka, ukupeza, etc. The mphunzitsi ayenera kuuza novice wothamanga kuopsa kwa masewera, ndipo ngati iye sanasinthe maganizo ake kuchita, kuti kukonzekera bwino kuti ntchito zolemera lolemera.

kuvulazidwa

Ngati cholakwika weightlifting workouts n'koopsa thanzi. Choncho, kodi ndi zoipa:

• Kuchepetsa chimbale ndi zimbale herniated.
• Akuluakulu kuvulala zimfundo, tendons, minofu ndi Mitsemphayi.
• matenda a mtima.

Samenya mpira pa unyamata wake. Nthawi imeneyi mafupa ikukula mofulumira, ndi akatundu olemera zimatha kupundula okhazikika chitukuko cha ndime msana. Komanso kuopsa katundu kwambiri pa chichereŵechereŵe lapansi. Pambuyo kuwonongeka awo ndipo sangathe kubwezeretsedwa.

Powerlifting ndi atsikana

Kwa atsikana ndi masewera - luso osati kuonda komanso kumangitsa minofu, kusintha mawonekedwe ndi amphamvu ndi chikhulupiriro kwambiri. Tsopano sizachilendo nthano zimene weightlifting (zithunzi mwa akatswiri Ufumuyo nkhani) kumabweretsa hypertrophy minofu ndi kuvumbitsira chithunzi cha mkazi wamphongo. Ndipotu, thupi yaikazi testosterone pang'ono kwambiri, choncho kumanga minofu yaikulu ndi chodziwikiratu kuti apambane.

Kotero izo zangokhala stereotype zabodza zokhudza powerlifting. Chitani chifukwa umalimbana osati pa misa kumanga mmwamba, ndi pa elaboration minofu kuti kuonjezera mphamvu zawo. Ndipo ngati iye sangathe kugwiritsa ntchito mahomoni ndi kumvetsera pogwiritsa mapuloteni, ndiye kuti tikhale minofu zitsulo iye sanali kudzaonekera. Kodi ubwino wa powerlifting atsikana chiyani? mpira adzalola:

• Kumangitsa chithunzi. thupi kupeza mpumulo wa minofu adzakhala zambiri achigololo ndi zofunika kwa theka amphamvu.
• Pali goodies zosiyanasiyana. Pa maphunziro yoyaka zambiri zopatsa mphamvu, kotero inu ndi chodziwikiratu kuti achire.
• Kuonjezera mphamvu. Izi zidzathandiza kuti agwire ntchito zapakhomo zosavuta. Mwachitsanzo, sunthani Sofa, ngati mwamuna si kunyumba.
• Kumwazikana kagayidwe. Pankhaniyi, kwa mankhwala ntchito adzapindula kwambiri. Ndipo khungu lidzayeretsedwa ndi thupi.

Thupi oyamba

Oyamba ayenera kuyamba ndi Zochita zazikulu zimene kukonzekera thupi zonse ndi anakunkha. Ayenera chinkhoswe miyezi itatu kuona ngati mitengo mphamvu ndipo ndikuti ngati kapena ayi inu amamenya mpira kukula.

Pang'onopang'ono, ntchito chofunikira kulumikiza zambiri ndi zambiri kubwereza. Apo ayi, minofu ofooka akhoza kutenga mpikisano. Chinthu chofunika kwambiri powerlifting - makina thupi. Iwo ziyenela kuyan'anidwa ndithu pamene kunyamula zitsulo aliyense. Udzakhala zotsatira zabwino ndi kuchepetsa mosavuta choipa.

chovala

1. nsalu

Tiyenera kuteteza bondo. amathandiza kudzuka squat lapansi. Thandizo kudzadalira zipangizo masewera olimbitsa thupi komanso mtundu ndi khalidwe la nsalu. Pali atatu okha waukulu limapanga katunduyo chovala: mpikisano, Titan ndi Inzer. Za ndani wa iwo ali bwino, maganizo mogwirizana. Pali onse ndemanga zabwino ndi zoipa. Choncho, aliyense wothamanga ayenera kukatenga nsalu payekha.

2. Nsapato

Oyamba safuna kugula nsapato zapadera. Komabe ngati wothamanga amadzasanduka, izi zikutanthauza zida n'kofunika kwambiri. Mwachitsanzo, squat ndi bwino kugula nsapato zapadera.

Koma deadlift, ndi chopambana - ndi mtunda kuchokera ku kathabwa kuti m'mawondo. The apamwamba ndi, kosavuta ndi kulera izo. Choncho Ndikufuna nsapato ndi ambiri okhwima zitani yekha (mwinamwake kudzakhala kovuta kuti zinthu moyenera). Pa nthawi, chitsanzo bwino umabala olimba Adidas. Iwo ali omasuka kwambiri ndi kukumana onse a malamulo a mpira monga weightlifting. Photo nsapato akhoza kuyang'ana pa zinthu apadera mu mndandanda kampani ndi zina zotero.

3. Mike kwa benchi atolankhani

Ndithu chidutswa zofunika zida. Imathandiza mu ntchito yonseyi, monga benchi atolankhani. Powerlifting, monga tatchulazi, - zoopsa masewera. Ndipo mkanjo amathandiza kutsimikiza. Zikhale za nsalu zotanuka ndi mwamphamvu kwambiri sewn. Mfundo za ntchito - wabwerera ku dera pachifuwa, kuthandiza Finyani kapamwamba. Kubvala iye chabe zosatheka. Muyenera munthu mmodzi. Pa benchi anawonjezera za 15-25 kg. Ngakhale ena othamanga amatha Finyani kulemera popanda thandizo la T-malaya. Choncho ndi nkhani payekha kwambiri.

chakudya

Powerlifting - ndi masewera, ndi Mwambi ndi: "Idyani bwino." Yabwino kwambiri njira - kulenga zakudya zanu ndi dietician akatswiri. Ngati zimenezi sizingatheke, ndiye malangizo otsatirawa:

• Kusiya mowa, zakumwa zotsekemera ndi kumwa madzi ambiri.
• Musakhale pa chakudya zakudya zapamwamba, sausages ndi zakudya aliyense kukonzedwa. Kudya chakudya achilengedwe.
• Phatikizani masamba iliyonse chakudya. Iwo ali ndi nkhokwe ya mavitamini, CHIKWANGWANI, ndipo muli antioxidants.
• Zovuta chakudya ndi zipatso akhoza kudya pa nthawi iliyonse. Ngati izo zifika ndi mkulu zakudya glycemic index (dzinthu, pasta, etc.), Ndiye ndi bwino kudya pambuyo kulimbitsa thupi ndi.
• Konzani chakudya chanu kwa sabata. Kodi preform. Pakuti zokhwasula-khwasula m'nyumba inayenera kukhala zipatso zokwanira ndi mtedza. Chabwino, chakudya zonse siyingawapweteke M'sitolo pa dzinthu ndi nyama.
• Kudya mawola 2-3. Izi imathandizira kagayidwe ndipo kuchotsa mafuta owonjezera.
• Mu zakudya tsiku kuyenera kuphatikizapo mafuta wathanzi. Ichi ndi mtedza, masamba mafuta ndi nsomba.
• Kusiyanitsa zakudya zanu. Mwachibadwa, kudya zakudya zopatsa nthanzi kumabweretsa kusokonezeka, ife nthawizonse kufunafuna maphikidwe latsopano.

Pomaliza

Tsopano inu mukudziwa zomwe powerlifting. Pomaliza ine ndikufuna kukuchenjezani inu. Powerlifting sadzachita inu thanzi iliyonse (onse olimba), kapena ndalama zambiri (pa mwake, ndalama adzakhala nthawi zonse kupita pa chakudya, zowonjezera, zida ndi zina zotero. D.). Kotero musanapite mpira, wabwino kuganizira zonse!