Weightlifting thupi: mapulogalamu konsekonse

Ntchito, kulimbikira, mphamvu, mphamvu - popanda inu simungakhoze kuchita kwa munthu amene akufuna kutenga mpira monga weightlifting. Maphunziro mpira ndi dongosolo lonse, muyenera kutsatira ngati mukufuna kukwaniritsa zotsatira chidwi. Nkhani imeneyi ndi chidwi kwambiri. Lili zambiri mwatsatanetsatane, mfundo ndi zina zabwino yeniyeni. Chirichonse Sitingathe kudziwa, koma chinthu chofunika kwambiri kuona ndi ofunika chidwi.

kuyamba kuphunzira

Maphunziro mu weightlifting kwa oyamba, ndithudi, kopambana osiyana mapulogalamu, amene kuthana ndi akatswiri odziwa. Koma iwo mwayamba kokha. Zimene ayenera kukhala ndondomeko ya momwe methodological, panali milandu yambiri. Ngakhale kuti anachita maphunziro a sayansi funso, zotsatira amene anapereka yankho la funso limeneli.

Classic Zochita kofunika kuti magulu atatu: manja awiri kugwedezeka, weightlifting chifuwa ndi kukankhira kwa izo. Ndi lophunzira iwo, muyenera kudziwa za peculiarities wa masewera. Cholinga cha weightlifting ndi kuukitsa zolemera pazipita. Chifukwa Zochita mpikisano njira ayenera kuphunzira molumikizana ndi katundu (projectile).

Ngati munthu amalephera kutsatira zofuna ofunikawa, zotsatira zake simungakhoze kuchita popanda. Ndipotu katswiri olakwika amateurish njira. Ngati palibe kwambiri kulemera zina, ndi katundu pa mathamangitsidwe / deceleration wa mowa Kodi sangafikire mtengo chofunika.

Kale pa siteji iyi unkagwiritsidwa Integrated njira, chimene chimafuna ntchito takuphazi ndi chiwerengero cha Zochita zina umalimbana chitukuko minofu. Pakuti kukula bwino, mwa njira, muyenera kutsatira ndi kudya zakudya zoyenera, kusonyeza chodziwa mapuloteni okhutira.

lophunzira kugwedezeka

Ndi izi ndi kuyamba weightlifting. Maphunziro umalimbana familiarization ndi njira ya wothamanga ndi kukumana ndi ndodo chimodzi popanda katundu. Imayamba ndi zokambirana komanso samatha ndi chikombole pachiyambi. Kuti ndi munthu aukitsa omwera chifuwa, ndi kuwongola wa thupi torso ndi miyendo. Zochita zimagwiridwa osati pansi, komanso ndi pamwamba (mtengo wachotsedwa bokosi, coasters, etc. D.).

Popanda Zochita izi sangachite chifukwa thandizo awo novice angaphunzire mmene kuwongoka thupi. Pokhapokha lophunzira njira imeneyi mukhoza zinayamba kugwedeza ndi lunge. Mulimonsemo osati squat! Kubwera kwa ichi, choyamba tiyenera kuphunzira ndizosowa ndi nzeru.

Kuphunzira kugwedezeka, othamanga novice kuchita Zochita gulu wamba popanda likule. Kenako kuphunzira kuukitsa omwera pachifuwa. Choyamba popanda lunge. Kwa iye, inu mukhoza kudutsa chitukuko cha squat lapansi. Nkofunika kukumbukira kuti cholinga pano amagwira ntchito yofunika kwambiri, kotero musati kunyalanyaza kuchita Zochita ku malo osiyana. Mwa njira, Kankhani ku chifuwa ndi nthawi yoyamba ikuchitika popanda kuukira.

Kulumikiza ndi Kankhani muyenera kuika barbell pa pachithandara, aligning iwo pa mlingo pachifuwa. Izi ndiye poyambira malo. Ndi iye wothamanga amachita Kankhani ndi kuukira. Mwamsanga pamene deta zoyenda adzakhala ntchito pa mlingo yabwino, mukhoza kuphatikiza iwo.

Ntchito pa kukongola

Popanda samachita ndi zolemera. Maphunziro monga novices ndikukhulupirira, pazikhalanso flexion (Zochita ndi dumbbells Mwachitsanzo), moti manja chinawonjezeka. Koma Ndipotu, mawu izi ndi kusocheretsa. M'pofunika kuti ntchito wowopsa, komanso zonse zimene zingawathandize: kukokera makina ndi anyonyomala pamwamba pa chifuwa chake ndi pa nsana wake, akukankha. Mfundo yofunika ndi kuti zimakhudza kuchuluka kwa manja. Mphamvu wrenches, broaches kuzikwatula nsinga ndi kuthamanga kuphunzira chishalo - izo akhoza kwambiri kulimbitsa dzanja. Kukhala enieni, mapewa ndi minofu brachioradialis.

Flexion ndipo ambiri mabogi musati amalangiza kuchita, chifukwa iwo zimawononga mphamvu, ndipo angagwiritsidwenso ntchito pa zinthu zofunika kwambiri zomwe zimathandiza kuti chitukuko cha ikuluikulu minofu zimene zimakhudza mphamvu ya zitsulo. Komanso, ambiri flexion kusokoneza kusinthasintha kwa manja. Ndipo iye anafunika kuchita positi.

Akatswiri ananena kulimbitsa thupi weightlifting kwa oyamba kumene, zimagogomezera makamaka mfundo yakuti manja lalikulu, kuthamangitsa omwe kaŵirikaŵiri anatumiza kwa obwerawa, nthawi zambiri amachititsa mavuto ndi posungira wa bala udindo kutsogolo. Ndipo ngati wothamanga kapena mphamvu zokwanira - kutenga ndi cholinga kudzakhala kovuta chifukwa chosowa kusinthasintha. Choncho, ngati mukufuna osati kukhala weightlifter, komanso manja kwakukulu, muyenera kuiwala za lopinda ndi kumvetsera kwambiri ndodozo tayi.

triceps

Koma palibe kuphunzira gawo ili m'manja sangachite weightlifting. Maphunziro chofunika monga masewera olimbitsa thupi pa chitukuko. triceps Big si chinachake chimene sikusokoneza - iwo kuthandiza adani a mowa.

Chitukuko awo muyenera kuchita benchi makina. Zochita izi kukhala onse mapewa, manja ndi kumbuyo ndi mapazi awo. M'mawu ena, amathandiza kusintha mphamvu yothandizira, chimene chili chofunika kukonza ndodo pa mutu wake, ndipo posungira wake wotsatira. Ndi ntchito yogwira makina ndi zotheka kulemera pazipita kumathandiza kuti zikamera wa triceps yaikulu horseshoe, chomwe othamanga pamwamba.

Ndi kukhazikitsa zokambirana izi ayenera kulankhula mosamala. kulemera muyenera Finyani ndipo si kosavuta monga zingaoneke. Ndipo pamene ilo likuyamba wabwino kwenikweni, muli kuwonjezera makilogalamu wina 10. Ndiyeno wina 10. Ndipo kotero mwadongosolo. N'zovuta, koma ingoyang'anani pa zotsatira za akatswiri amene ali likuvutika njira yomweyi anaphunzira Finyani kulemera kwa nthawi oposa theka awo! Ndipo ichi si malire. Russ Knipp Mwachitsanzo, cholizira kulemera kawiri kuposa iye.

More pa zomwe triceps (monga komanso kumbuyo, mikono ndi miyendo, motero) zimakhudza Kankhani akuluakulu zolemera. Iwo ayenera kuphatikiza ndi zhimom chifukwa triceps ngati kukankhira akuluakulu akugwira ntchito mosiyana. Tiyenera kukumbukira kuti minofu imeneyi ndi zambiri zovuta kuposa kukongola, kotero muyenera kuchita Zochita osiyana ntchito ziwalo zanga zonse ndi kukwaniritsa bwino.

zida ancillary

Popeza dongosolo maphunziro mu weightlifting mpofunikila kuti athe Kankhani akuluakulu zolemera, muyenera kulankhula za mmene muyenera kuchita.

Choyamba, muyenera kuphunzitsa. Woyambitsa ayenera kuphunzira kuchita waika atatu a pushups makumi awiri zonse. Pamene inu mulandira, inu mukhoza kuwonjezera kulemera. Ena weightlifters ntchito mwapadera kwa zone kuti. Other achepetsa dumbbell pakati pa miyendo yanu. Ena ndodo "pancake" pa nsana wake. Zosintha zonse zimene zili zabwino ndithu, koma ngati munthu akufuna kutsata izi masewera mwaukadaulo, lamba iye m'njira iliyonse yofunika.

Choncho, kodi cholinga cha Kankhani akuluakulu? + Makilogalamu 50 bodyweight. Popeza anakwaniritsa cholinga ichi, muyenera kuwonjezera izo. Kuwonjezera kulemera pang'ono. Ndi bwino kuchita Kankhani akuluakulu mlungu uliwonse ndi kusintha nthawi iliyonse chiwerengero kukukhala ndi reps. Anayi, asanu, asanu, atatu, awiri, asanu, atatu, atatu. Ndipo kamodzi pa mwezi - mbiri Kankhani. Koma nthawi zonse zofunika kumaliza njira zonse kuchita Zochita ndi kulemera yafupika. Opanda 25 makilogalamu - ndi zina zambiri monga inu ntchito.

zolimbitsa thupi lina kuti ayenera m'gulu dongosolo maphunziro weightlifting - ndi pullover ndi mikono molunjika. Chifukwa ninji ndikuchifuna? Chifukwa Margolis Wheel akugwira ntchito pa gawo lalitali la triceps mwacizalo. Anapalamula ndi dumbbells kapena barbell. Kuchita pullovera ndi kugona pansi pa benchi (mutu apachike ku mphepete) ndi kutenga malo a munthu amene angakuthandizeni. KUFOTOKOZERA okha kumveka bwino, m'pofunika kukoka manja udindo poyambira. Mukatero pullover (njira ina - 20 kubwereza) ndi ena. Tiyenera kukumbukira - manja ayenera kukhala wowongoka kwambiri. Kupinda pa nthawi imene dumbbell / barbell kugwa m'munsimu mutu. Pokonzekera kukhazikitsa njira yachiwiri, m'pofunika kuti atenge kulemera kwambiri. atsopano ambiri anadabwa kuona kuti yotsatira 20 reps ndi dumbbells ankawonjezereka savuta kuposa poyamba.

Alexander Kadyedwe Kake Medvedev

mwapadera mukufuna kutchula dongosolo la maphunziro yaitali mu weightlifting, mwakuchita Alekseem Sidorovichem Medvedevym - Soviet weightlifter, ngwazi ndi ngwazi wa USSR, Europe ndi dziko. munthu uyu lofalitsidwa oposa 400 ntchito (17 amene ali kunja), amene anapereka kuti chitukuko cha mpira mu dziko ndipo dziko, komanso gulu ndi kukonzekera za ndondomeko maphunziro.

maphunziro dongosolo lake Weightlifting tikulimbikitsidwa kuti aliyense amene akufuna kuthana ndi mwaukadaulo. Best mabuku mwaganizapo lofalitsidwa mu Moscow mu 1971, ntchito, lotchedwa "mapulani NAC-chaka thupi."

Medvedev ananenetsa kuti weightlifting ndi liwiro mphamvu chilango, chimene inextricably zogwirizana mbali ziwiri ntchito. mpira kumafuna chikusintha makhalidwe onse thupi (kuphatikizapo wapadera), ndi luso luso. Aliyense wothamanga ayenera kumvetsetsa kuti weightlifting sizingatheke popanda chilengedwe cha zinthu zabwino biomechanical cha zimenezi, amatha kuzindikira umatha.

nzeru maphunziro

Njira Soviet anaona masomphenya apadera weightlifting. zolimbitsa thupi chinaoneka ndi kuwalimbikitsa kuti thupi la sagwirizana kusintha mu ntchito zake. Kuti ndi chifukwa cha intensification maphunziro kagayidwe kachakudya zimawonedwa, bwino magazi ndi mphamvu kuwombola, yogwira kupuma ndi zambiri. Inde, ake mapeto a chikhalidwe takuphazi wosasunthika. Koma zotsatira za maphunziro, komanso kumatheka kagayidwe, akupitiriza.

Kudziwa makhalidwe izi zokhudza thupi ndi maziko a njira Soviet. Wotsogolera - si thupi ndi njira kudzaza micro- akuswa minofu. Izi mwamantha kukonzanso thupi ndipo zimakhudza zamoyo wonse. Kutsegula kuonekera mmene izi zimapereka view kwathunthu amadza chifukwa cha stressor ndi (zolimbitsa thupi) ndi amathandiza kuzindikira kuthekera pazipita weightlifter mu yokonza ndondomeko yake payekha.

Dongosolo Chibugariya maphunziro

Mu weightlifting wotchuka dzina la mphunzitsi Ivan Abadzhiev. Iye waphunzitsa akatswiri Qatar ndi Turkey, ambiri amakhala ndi pulogalamu yake.

Chibugariya njira ndi zabwino chifukwa palibe chiopsezo overtraining. Mfundo ndi: ikuyenda zonse ndi pang'onopang'ono kutsindikiza atengere thupi lanu nkhawa, umene uli poyamba kuti thupi. Choncho, mukufuna kucheza pa maphunziro theka la tsiku lake yogwira ndipo sanadye kutali. Chotero weightlifting. Kulimbitsa thupi 1 nthawi pasabata - ichi ndi njira iyende kuonekera mpira ayi.

Kuwonjezera pamenepo, ngozi za kuvulala, ndi kutopa ndi kuli ngati ife sititenga masiku kutali, chifukwa zikuwonjezereka masiku ano akuthamanga mosalekeza mu thupi zimathandiza kuti kaphatikizidwe mapuloteni. Komanso, Akatswiri amene kuphunzitsa ndi njira imeneyi, ndinazolowera yosangalatsa kwambiri chisanadze zolemera, pamene adani awo kudzayesa iwo okha mwachindunji pa chochitika.

Komabe, akamanena za njira amatha kufotokoza waukulu Mwambi Abadzhieva kuti ana ake onse kuphunzira. Ndipo izo zikumveka ngati izi: "Musati muyesere kuchita zochepa kuposa pazipita lapansi."

Malangizo

The njira ya maphunziro weightlifting kumaphatikizapo kuchita Zochita osiyana, zomwe zambiri ngati chinthu chosavuta, koma kwenikweni ali enieni ndithu ndi zovuta. Chifukwa n'kofunika kuganizira malangizo mu ndondomekoyi.

The ndondomeko weightlifting workouts monga kokoka, kuyambira ndi zochotsa ndodo ndi Visa. Chimene amalandira, m'pofunika kukonza mu malo choyambirira masekondi atatu kapena anayi.

Ndi bwino musanadye kulimbitsa thupi kuchita Zochita pa zomwe minofu m'mimba ndi kumbuyo. Monga zolemera, ndipo popanda izo. Norma - waika 4 8 reps, ndiye akhoza ziwonjezeke ngati n'koyenera. Ndiye muyenera kuchita mndandanda wa kudumpha.

Akuchita mtundu womwewo wa thupi, si koyenera kuti ikuyandikira wapakatikati. Ndipo komabe ife kuti muyese kulemera zosiyanasiyana. Ndi katundu, ndi njira, kusinthira bwino.

Kupanga yojambula chilakolako, m'pofunika kuti atenge masekondi 3-4 kusiya, potseka bar. N'zachidziwikire imagwiridwa ndi chikhulupiriro, koma popanda ndikawapempha lapansi. Muzilankhula mipiringidzo bwinobwino.

Msonkhanowo konsekonse chifukwa weightlifting workouts monga otsetsereka ndi zolemera. Kulemera ayenera kusankha amene n'zovuta kulera nthawi 8 waika 4.

dongosolo zolimbitsa

Komanso Dziwani tcheru, akulankhula za weightlifting. Pulogalamu yophunzitsa, ambiri, nthawi zonse anakonza payekha aliyense wothamanga pa view tingachidziwe thupi, luso (kapena kupanda kwake) ndi luso. Koma ambiri, weightlifters kuchita Zochita chomwecho.

Woyamba gawo maphunziro umalimbana chitukuko cha mmbuyo ndi chifuwa. Ndicho chimene chimaperekedwa:

• Hyperextension (waika 3 nthawi 10/15).
• Stanovaya chakale ndodo (6 mpaka 10).
• Benchi atolankhani (6 mpaka 12).
• Kukoka mutu wake lonse nsinga (4 ndi 12).
• Benchi dumbbell pa makona a madigiri 30 (4 ndi 12).
• Link ndodo mu otsetsereka n'zosiyana nsinga (4 ndi 12).
• Kutukula miyendo mu mpanda (3 mpaka 15).

chiwerengero kukukhala ndi reps zikhoza kusintha paokha. Ambiri, izo zimatengera maola atatu.

Ntchito yachiwiri umalimbana kulimbitsa manja. Ndicho chimene chimaperekedwa:

• Akusunsa triceps mipiringidzo (5 mpaka 12).
• Pobowola benchi yopapatiza nsinga (5 mpaka 12).
• Dumbbell azipiringa "nyundo" (3 mpaka 15).
• French osindikizira ataima ndi dumbbell (3 mpaka 15).
• Pullups chifuwa n'zosiyana nsinga (4 ndi 12).
• Flexion ndi kutambasuka kwa dzanja olowa (3 mpaka 15).

Maphunziro lachitatu zofunika chitukuko cha manja ndi miyendo. Choncho, ayenera kukhala Zochita zotsatirazi:

• Anyonyomala mapewa (4 10).
• Benchi dumbbell alternately mu "atakhala" (4 ndi 12).
• Kuukira ndi ndodo (4 10).
• Kupotoza pa okonda benchi (3 mpaka 15).
• Patsogolo pa bala (3 mpaka 15).
• Mahy dumbbell mmbali (3 mpaka 15).

Popanda Zochita izi sizingakhale pulogalamu maphunziro weightlifting. Kusankha kuchita masewera, munthu ayenera kuzindikira kuti adzakhala ndi nthawi yocheza ili ndi mphamvu zambiri komanso nthawi. Poyamba, adzapita pa masiku atatu sabata, koma ndiye maphunziro afunika kuonedwa kawirikawiri. Koma pogwiritsa ntchito nthawi anthu aganyali mu nokha. Ndipo izi ndi zotsatira khama chitsimikizo chifukwa.