Weightlifting: thupi. Zogwiritsira zokambirana zolemera

Palokha, kulemera ngati zida masewera kupangidwa kumbuyo mu XVII atumwi, Russian Ufumu Gunners. Ichi ndi chifukwa chakuti asilikali amene analamulira mfuti chachikulu, anali ndi mphamvu kwambiri ndi kupirira. Ndi chifukwa pachimake ili linali lofika cholembera wapadera ndipo aphunzitsidwe.

Komanso, mthunzi anamugwiritsa ntchito maseŵeralo zipinda strongmen, ndi mochedwa 40 ntchentche Mu zaka zapitazo anayamba mwachangu kutiumba ndi kukhala weightlifting. Maphunziro operekedwa zimandilimbikitsa tingati ndi minofu kukula. maziko nayikidwa mu USSR, kenako anayamba kufalitsa padziko lonse.

Kudziŵako

zolimbitsa aliyense ayenera kuchitidwa ndi kukonzekera yake, njira yoyenera ndi chidziwitso. Ndi nazonso Mwanjira imeneyi, ndi kulemera zochotsa. Kuphunzitsa wothamanga akatswiri ndi chodziwikiratu kuti ngwazi kuchokera novice, izo mwina atagundidwa. Cholinga mu nkhani iyi ndi kukwaniritsa ndendende akulu kupirira, ndi ena chikwaniritsidwa mu ndondomekoyi.

Chifukwa chakuti pa maphunziro ikufotokozanso magulu osiyana minofu, ndiye kulemera wasankhidwa munthu aliyense payekha. Choncho, chinthu choyamba mukufunika mu malo oyamba, ndi kupereka lokha ndi zida zina zofunika. Akugulitsa ndi zolemera tingachipeze powerenga 16, 24 ndi 32 makilogalamu, koma tsopano popanda vuto angapezeke ndi 8, ndi ngakhale makilogalamu 64.

Pambuyo kuti ayenera zosankhidwa malinga ndi mamba kulemera ndi ntchito, zomwe idzachitike ndi iwo, kuchokera mawerengedwe izi kuti akuluakulu minofu gulu, zimakhalanso zovuta kukhala chipolopolo.

Ndi bwino kuti okha tsikulo wapadera, kumene mudzakhala analemba za zotsatira zawo: thanzi, wakudza, kulemera zipolopolo, kubwereza, nthawi zina, magulu ndi zinthu zonse zimene mukuphunzira kutero.

Kusankha zolemera za

Pofuna kudziwa chipolopolo abwino, pamene anasankha, chitani zotsatirazi. Tiyenera kutenga ndi kukatenga dumbbell pa nthawi 5, ndipo kukachitika kuti nthawi ziwiri zapitazi zili zolimba, ndi bwino kutenga lina, ang'onoang'ono wina. Mulimonsemo, kupatula kulemera lomasula kangapo kwambiri.

Oyamba ndi yabwino yoti zolemera makilogalamu 10, ndipo pambuyo, inu nthawi zonse kuwonjezera zolemera.

Palinso zipolopolo dzenje, amene angathe kutidzaza mchenga kapena kutsogolera, chotero paokha zonse kulemera. Aliyense angathe kugula zinthu zolemera, mtengo wa limene lili pa msinkhu Kufikika aliyense wothamanga. Pafupifupi mtengo uli motere:

Kulemera 8 kg.	800-1000 p.
Kunenepa 16 kg.	1000-1200 p.
Kunenepa 24 kg.	1200-1350 p.
Kunenepa 32 kg.	1350-1500 p.

Ubwino wa maphunziro zolemera

bwino kulemera zochotsa ndi chiyani? Maphunziro ndi chipolopolo izi ngati lapadera. Ichi ndi chifukwa chakuti kulemera ali ankatembenukira pakati yokoka, walola minyewa ntchito mu ndege zimenezo zimene ali oyenera okha Zochita kettlebell. Chotero gwero sizingatheke ndi projectile ina.

Pamene maphunziro ndi miyeso monga masewera osiyana, mndandanda wa amalanga ali maudindo awiri okha:

1. Kankhani zolemera pa mkombero wathunthu (kutsitsa pakati pa miyendo).
2. The tingachipeze powerenga kuphatikiza chochitika wopangidwa mwa kugwedezeka kwa kulemera ndi dzanja limodzi kulikankhira miyeso iwiri m'chifuwa ndi manja onse awiri.

Ngakhale chongosangalatsa akuoneka, ndi ayamba wotchuka kulemera zochotsa mu anthu. Zochita The Cholinga chake osauka:

• ng'ombe minofu ya miyendo ndi quadriceps;
• phewa lamba;
• kumbuyo minofu.

Kodi wina akufotokozera weightlifting

Zochita izi apangidwa kukhala:

• mphamvu kupirira ;
• magwiridwe a thupi;
• kusinthasintha msana;
• mphamvu.

Ambiri mwina, simudzapeza masewera wina kuti akhoza kukhala choncho osiyanasiyana ndi zovuta kukhala ndi luso la thupi. Kumene, chifukwa cha olimba pulogalamu yatsopano, mungayesere m'malo maphunziro ndi zolemera, koma osati analongosola methodological chimango, amene anayesedwa pa zaka zambiri, iwo satero.

Komanso, Zochita izi ndi chipolopolo zochepa yopweteka kwambiri kwa zimfundo ndi msana, poyerekeza ndi khalidwe zina chitetezo.

Weightlifting: Ntchitoyi

Musanapite mwachindunji ntchito zolemera, mukufunika kuti konzekera. Mukhoza konzekera zimfundo ndi thandizo la chingwe kapena kuthamanga.

Nthawi zambiri anasankha munthu mphamvu maphunziro. Program aliyense wothamanga zingasiyane malingana ndi maonekedwe ake thupi. Ngakhale izi, masewera amodzi n'kusankha ntchito yeniyeni ndi mkombero zonse, monga kugwedezeka kapena kulikhutchumula. Kutengera pa mndandanda ntchito kumatanthauza ntchito ndi kulemera waukulu, koma kubwereza ochepa, kapena zolemera kuwala ndi nthawi ochuluka.

Kenako, kuchita otchedwa Zochita wothandiza, amene bala akhoza m'gulu. Iwo cholinga kuonjezera mphamvu ndi kupititsa mphamvu. Zikuphatikizapo kulumpha pamalo pansi, deadlift, benchi atolankhani ataima barbell, etc. D.

Chifukwa chakuti maphunziro kumachitika nthawi 3-4 sabata, pali kuthekera kwa ntchito iliyonse thupi, zomwe zili m'gulu la mpikisano kulemera kukweza. Thupi pa nthawi yomweyo msanga alowa kayendedwe ka ntchito voluminous ndi katundu, kuyambira chochitika chilichonse chikuchitika mu mayendedwe kwambiri, chifukwa cha zomwe zotsatira kukhala zooneka ndi msanga.

CHITSANZO kwambiri kulimbitsa thupi kulemera lifters

Federation of Kettlebell kukweza zonse akugwirizira Mpikisano zosiyanasiyana. Kuwasonyeza zotsatira zabwino, onetsetsani maphunziro zogwirizana. Pansipa pali dongosolo zambiri za masiku 4 maphunziro S. Rekston RSFSR ngwazi.

Tsiku loyamba limayamba ndi kulikhutchumula, ndiye - mukapeza ndi benchi atolankhani. Pambuyo pake, ndi osachepera nthawi kupuma, ndi wothamanga amapita ku squat. Iwo anatsatira ndi Zochita pa atolankhani a bala kuchokera kumbuyo mutu, ndipo itha ndi akamachita maphunziro isometric.

Tsiku lachiwiri akuyamba kachiwiri ndi phiko ndi kugwedezeka, transitioning kudzikanikizira wina, ndiye dzanja chachiwiri. Maphunziro anayambitsa kulumpha pa mowa pamalo pansi, ndi malekezero onse kachiwiri isometric Zochita.

Tsiku lachitatu, monga yapita awiri, limayamba kenaka utentha mamba ndi jerks, ndiye wothamanga apatsira amasiya pa zitsulo ndi akugwirizira flexion ndi kutambasuka zolemera. Makina wotsatira wa bala kuseri kwa mutu, kokoka isometric, ndipo potsiriza, deadlift.

Tsiku lachinayi la masewero wosiyana ndi ena onse kuti akuyamba ndi mtanda pa 8 Km ndi munthu pazipita mphindi 40. Kenako - zosiyanasiyana masewera ndi zipangizo kuchira.

Ichi ndi chikonzero tentative wa ambuye maphunziro masewera.

Yoyenera zolimbitsa thupi - chinsinsi bwino

Pofuna kudziwa mmene bwino kukweza kulemera, muyenera kugawa ndondomeko mu magawo angapo.

Kulemera ayenera kuima pamaso zala mtunda wa masentimita 20, mapazi phewa m'lifupi padera. Choncho zikumangireni ayenera kukhala likufanana ndi zidendene lapansi. Upper nsinga kulemera akutengedwa, pamene torso ndi linapendekeka mawondo wopindidwa, ndi wothamanga ndi udindo koyamba. The dzanja ufulu akankhidwa kumbali.

Kenako pitani backswing lapansi. Chifukwa kutambasuka mwendo, chipolopolo akubwera kuchokera pansi, mkono ndi molunjika ndipo amapita kupeta pakati pa miyendo yanu.

Zotsatirazi ndi mbali yaikulu - kukumba. Gira anapatsidwa mathamangitsidwe chifukwa cha torso ndi mwendo minofu. Kamphindi, amene ayenera kudziwa sportsman, kufunika ntchito dzanja kumasula katundu ndi m'zigongono, ndiyeno - kuwongola kwa projectile, amene pakadali pano ali mu "malo wakhungu."

Pa nthawi imeneyi, muyenera kuima pa zala zanu ndi kutukula phewa, mukhoza kupanga podsed yaing'ono, kuya a potsata mlingo wa lokonzekera wothamanga ndi utumiki wake.

Kukhazikitsa kumachitika motere. Wothamanga limakuwongola miyendo, kusiya squat, kutenga malo woongoka ndi mkono ntchito, imene mutu. Ngati mpikisano amathera Federation of zochotsa kettlebell, ndi wothamanga ayenera mfundo kudikira kwa woweruza chizindikiro kukonza kugwedezeka. Komanso, projectile wa mulibe mu backswing, ndipo gululi akubwerezedwa.

ndizosowa maphunziro

1. Musanapite mwachindunji maphunziro a kusekondale, wothamanga aliyense amafuna khalidwe m'njira kukonzekera msonkhanowo. Weightlifting, mosiyana ndi ena maphunziro kulemera kwambiri, choncho m'pofunika konzekera kwa tendons, Mitsemphayi ndi minofu bwino. Izi ntchito ndi njinga thupi, kuthamanga olimbitsa articular.
2. Muyenera pite ku ikulendewera zoyenda, amene adzakonza ndi mitsempha kupsyinjika.
3. Aliyense zolimbitsa thupi latsopano umayamba, muyenera choyamba ntchito ndi kulemera kuwala, kuti si kuti kum'vulaza.
4. M'pofunika zonse kuwonjezera mphamvu ndi katundu, koma pamene wothamanga yekha amaona kuti ndi pansi mphamvu zake.
5. Kamodzi anakwaniritsa cholinga china Choncho, kuchuluka minofu misa. Kuti comprehensively kukhala ndi kukonza zotsatira, kungakhale kothandiza kubwerera ku maphunziro ndi zipangizo olimba ndi miyeso yaulere.
6. Mu weightlifting tingachipeze powerenga mwapadera linaperekedwa osati pazipita kulemera opaleshoni, komanso chiwerengero cha kuwuka kwake kanthawi. opanda pake choterocho osati kuiwala, chifukwa kupirira akulu ndi chinsinsi bwino.
7. Ndi miyeso ayenera chinkhoswe okha waika mnogopovtornyh.
8. Njira yachidule kupita zolinga zawo, zivute zitani.

Mphamvu maphunziro: Ntchitoyi pulogalamu

Kukonza kulimbitsa thupi mulingo woyenera apereke mmalo wogwiritsira ntchito zovuta zimene zimachititsa kagayidwe, monga iwo chimakhudza kuwonjezeka minofu misa ndi imodzi moto mafuta owonjezera.

A nthumwi olemekezeka a mtundu uwu ndi ntchito zotsatirazi ndi projectile lapansi. M'pofunika kutenga udindo yoyambira, ndiye kuti "tinyamuke" kulemera ndi dzanja limodzi pa mapewa ndi anamukankhira iye pa mutu, ndi kuti n'zosiyana kuchita izo mobwereza.

Cholinga chachikulu cha maphunziro amenewa ayenera inapita patsogolo kagayidwe, zomwe maziko kukula minofu.

Koma maseŵerowo, kusankha kusankha mokwanira osiyanasiyana ndipo zikudalira pa zokonda zanu.

Kusankha chiwerengero cha kubwereza ndi kulemera ntchito

Zikugwira ntchito kulemera ndi chiwerengero cha kubwereza ayenera anasankha payekha. Ena mpikisanowo, potengera maonekedwe (mwachitsanzo, okhota chithunzi) ndi zosavuta ndi yabwino kuchita kubwereza kwambiri ndi pafupifupi kapena yaing'ono mamba. othamanga ena - M'malo mwake.

The mode oyenerera ulembedwe lake lokha. M'mawu ena, imene mphamvu ya osiyanasiyana muli omasuka ntchito ndi kufunika iyende yabwino. Mwachibadwa, chiwerengero cha kubwereza ayenera ziwonjezeke mofanana ndi thupi ntchito.

Alipidwa osiyanasiyana kubwereza	Pamene kulemera ayenera ziwonjezeke
5-8	9-10
8-14	15-17
14-20	21-26

mpweya

Sikuti kuphedwa olondola a kayendedwe, komanso dongosolo kupuma zikusonyeza kulemera zochotsa. Njira mpweya pa nthawi yoyenera ndi pafupifupi mmodzi wa zinthu zofunika kwambiri kukwaniritsa zotsatira. Ndipo zinthu ziwirizi ndi zogwirizana kuyambira lamanja ndi mowiriza kukwaniritsidwa zokambirana onse kugunda ndi mpweya ndi masamba izo yosalala. Pankhaniyi, mpweya pa nthawi yoyenera zimapangitsa kuphedwa za kayendedwe ndi zosavuta.

kupatuka iliyonse mwa njira ina ndi kumbuyo chingwe cha zolakwa, womwe kungachititse kuti choipa.

Ambiri, pali 3 okha a dongosolo kupuma, koma zothandiza kwambiri ndi tricyclic. Pa nthawi imene pali nyamuka, kufika amawerama, yaikidwa-kumbuyo ndi yosavuta mpweya. Izo zikutsiriza pa nthawi yomweyo ngati angatifooketsere yotsirizidwa. Wachitatu kumapeto kwa inhalation ayenera ikuchitika kwambiri kuposa kutsegula ake.

Pamene wothamanga akuyamba amawerama kulowa siteji ndi kuwongoka dzanja, ndiye panthawi iyi pali mpweya. Atangomva kugwera kulemera kwa wina mpweya lalifupi, ndipo pamene kutsitsa - kutulutsa.

pomaliza

Tsopano kuti katunduyo woyamba pa chidziwitso ikupezeka, mukhoza bwinobwino kupita sitolo ndi kugula kettlebell. Price alibe kuluma, kotero aliyense angakwanitse kulimbikitsa thanzi lawo. Action chofunika tsopano, osati Lolemba kapena Chaka Chatsopano, monga mwambo pakati pa anthu ambiri.

Ngati inu kutenga mu mitundu yonse ya masewera zovuta (a mndandanda umene ukhoza kufika ku malire), izo amachitira ndi dumbbells ali pakati pa yabwino kwambiri. Yesani ndi kuona nokha.