Amandla okumbophelela. Nciphisa grip kwibhentshi cofa. Lo mshini sokuphuhlisa amandla okumbophelela

Libambe amandla - oku luphawu kubaluleke kakhulu kuba wonke umntu, kuba njengokubamba kusetyenziswa yonke indawo - zombini kubomi bemihla ngemihla kwezemidlalo. Ukuba mandleni ubomi iingalo eyenziweyo imisebenzi kakhulu engenamsebenzi: iingxowa bear, ubambe enye into, oko kutsho ukuba kwiqashiso mdlalo. Khawucinge imbaleki ongakwaziyo ukubamba Nge ezandleni. Ziziphi impumelelo angakwazi ukufikelela?

Indlela ukwandisa amandla njengokubamba

Yiloo nto abantu abaninzi baqala ukudlala imidlalo, kwaye maxa wambi nkqu Iimbaleki ngokwaneleyo wanako imibuzo malunga ukuba benze ntoni na amandla okumbophelela linyukile. Ukuba ndaxheleka kancinane phambili, umntu uthi ukuba unalo uluhlu olulandelenayo zizodwa. Kuyo ungakwazi ukufunda, kokuba ufunde eli nqaku kude kube sekupheleni.

nemigangatho grip amandla

Ukuba amandla okumbophelela ezifunekayo ukujongana umdlalo kakhulu, ngoko ke kufuneka sifumane ukuba inkulu kangakanani na. Ukuze wenze oku, kufuneka ube kumgangatho amandla yeengalo akho, uze uzithelekise kunye nemigaqo esemthethweni armliftinga Association. Ngoko ungabona ukuba yakho amandla okumbophelela isandla kwanele. Imigaqo zixhomekeke ubunzima womdlali, yaye namhlanje siquka:

• Amadoda ukuya ku-70 kg: ukuphunyezwa CCM - 68 kg, MS - 73,3 kg, MSIC - 78 kg.
• Xa eyindoda, zalishumi ukuya ku-80 kg: ukwenza GDN - 73 kg, MS - 78 kg MSMK - 83 kg.
• Amadoda ukuya ku 90 kg: ukuphunyezwa CCM - 78 kg, MS - 83 kg, MSIC - 88 kg.
• Xa eyindoda, zalishumi ukuya kwi 100 kg: ukwenza GDN - 83 kg, MS - 88 kg MSMK - 93 kg.
• Xa eyindoda, zalishumi ukuya kwi 110 kg: ukwenza GDN - 88 kg, MS - 93 kg MSMK - 98 kg.
• Xa eyindoda, zalishumi ukuya kwi 125 kg: ukwenza GDN - 93 kg, MS - 98 kg MSMK - 103 kg.
• Xa eyindoda, zalishumi phezu 125 kg: ukwenza GDN - 98 kg, MS - 103 kg MSMK - 108 kg.
• Xa iimazi uhlaziya 60 kg: ukwenza GDN - 48 kg, MS - 53kg MSMK - 58 kg.
• Kwabasetyhini ezinobunzima ngaphezu kwama-60 kg: ukwenza GDN - 53 kg, MS - 58kg MSMK - 63 kg.

Le migangatho isicelo armlifterov-kwiimbaleki kwenye sezifundo, oko kukuthi, ubunzima wawaphakamisa ngesandla esinye. Kucacile ukuba iimbaleki bengasetyenziswa kulo uqeqesho kufuneka ndikuvuse ubunzima obunjalo, zivela nje nemikhombandlela.

ngamandla kukhuphiswano abambelele

NeMidlalo, nto leyo ebonisa ukuba amandla ka njengokubamba kuthiwa armliftingom. Kwiminyaka yakutshanje, oko zithanda ngakumbi nangakumbi ehlabathini. Iimbaleki bakhuphisane iinkalo ezintathu ezingundoqo:

• Rolling Thunder. Le projectile yi azisebenzisele nto cranked. It hung enekuku eqhelekileyo ukuba ngentonga. Lo mdlali uvuselela ubunzima ngesandla esinye. Okwangoku, le ingqeqesho ephambili kukhuphiswano.
• Asi Appolon kaThixo. uqeqesho jikelele, nto leyo uhlobo deadlift, kodwa intamo liyajiya Classic Olimpiki.
• ibha Saxon. Ukusebenzisa ngokufanayo edlulileyo, kodwa intamo unalo imilo yoxande.

Ngaphandle kwabo bathathu ngoko, kukho nezinye iinkalo zezifundo, kodwa inkoliso amandla okumbophelela ziphononongwa kuphela isondo. Ukhuphiswano armliftingu emangalisayo kakhulu yaye ngenxa yoko babe ethandwa kakhulu, ngokukodwa abo bakumazwe yeYurophu.

Uqheliso lomsebenzi zophuhliso amandla okumbophelela

Ekubeni yokusebenza strongmen esekisini beza kuthi lukhulu olulandelenayo ukwandisa amandla okumbophelela. Baye augmented kakhulu, kwaye ngalo mzuzu kukho ezingama kwamashumi eziliqela ukuzilolonga ezizodwa. Ukwahlula phakathi exercises obuluqilima kunye static.

ukuzilolonga ezimile

imithambo ezimile zibandakanya izihlunu ukulibaziseka elidlulileyo ixesha elithile. Le visy ezininzi ezisetyenziswayo ngokuqhelekileyo nokugcina ngentonga. Makhe sihlolisise ngokweenkcukacha. Mhlawumbi lo msebenzi edume static kuyinto isisitheliso elula phezu kwepali enqamlezileyo. Ukuze kusigcina, akuxhome kwepali ubambe elide kangangoko kunokwenzeka. Ukuba hung ngaphezu kwemizuzu emibini, iyavakala ukuba nzima lo msebenzi. Ukuze wenze oku, kufuneka ufake i extenders kwepali okanye asebenzise iintsimbi ezongezelelweyo. Ukuze enze ukugcinwa le bar kufuneka ufake ubungakanani efunekayo ye iintsimbi iqokobhe kwaye uyibambe ube mde kangangoko kunokwenzeka. Ekuhambeni kwexesha uyakwazi ukunyusa ubungakanani yamatye. Unako ukusebenzisa extenders okumbophelela. Ukongeza, isiphumo olungileyo ukubamba libiza evela bar zakho zomnwe, yaye lo msebenzi abahamba a yomfama.

ukuzilolonga eguquguqukayo

Yenza umthambo eguquguqukayo lubandakanya ucutheko ngamaxesha athile kwaye yade kwemisipha, oko kukuthi, awufuni ukubamba ubunzima statically, kodwa kunoko wasishenxisa ecaleni trajectories ezahlukeneyo. umthambo Dynamic kwaziwa ukuba baninzi kakhulu, kodwa ke abantu abaninzi eyaziwa kwaye ezisetyenziswayo flexion nokwandiswa kwi izihlahla, kwakunye supination kunye pronation. Ukongeza, ukuba uphuhliso izihlunu ngesa- ezisetyenziswa imithambo ezifana kwibhentshi cofa reverse ibambelele, curls kunye ukubambelela ngqo nemxinwa cofa ibambelele esitulweni, kunye nabanye abaninzi.

Odnosustavnye intshukumo

Odnosustavnymi ekuthiwa siphakamiso, apho isindululo na intshukumo yi joint enye kuphela. Phakathi imisebenzi enjalo zezi zilandelayo:

• Flexion nokwandiswa esihlahleni. Ukuze enze flexion thatha nomthwalo omkhulu izandla uzibeke amasundu up. sosana bend Force ngesa-, phakamisa iintsimbi, uze zinokuwehlisa kancinane. Ukwenza isandiso efanayo, kodwa indawo yokuphumla izandla iintende phantsi.
• Supination kunye pronation izihlahla. Oku "linegunya," iibhrashi motion. Ukuba athathe nomthwalo intsebenzo yabo nayo icala ibhrashi emzimbeni (supination) kunye nomzimba (pronation). Kwindawo yokuqala entendeni ejongene supination phezulu kunye pronation kwi - ezantsi.
• Curls ukubambelela ngqo. Lo msebenzi sifana kakhulu intshukumo ethandwayo izo- zokumpompa, kodwa bokuqonda yayo. Ukuze enze oko, bamba Nge ukubambelela ngqo, oko kukuthi, izandla zakho kufuneka lubandakanye phezulu entanyeni. Emva koko, agobe iingalo zenu, ngoko ezisezantsi kancinane. Ukongeza kunene, umthwalo imithambo zomfana izandla.

intshukumo polyarticular

Xa iintshukumo polyarticular basetyenziswa kwamalungu ezininzi, ngoko ke kuthiwa ezintsonkothileyo. Ukongeza kunene, zibandakanya ezinye izihlunu zomzimba. Phakathi umthambo polyarticular kukubonelela ezifana:

• Nciphisa grip kwibhentshi cofa. Ukuze sibe nokumiliselwa kufuneka kulala phantsi kwisitulo ngenxa kwesitulo uze uthabathe isithuba njengoko cinezela kwibhentshi. Kodwa ngokwaneleyo ukuba emxinwa - umgama phakathi izandla zakho kufuneka ingadluli 15-20 cm entanyeni ngokuthe asezantsi, kodwa musa angawachukumisi esifubeni sakhe, ngoko yayama phandle i move Iyadubula it up .. Ukuba usebenzisa lo msebenzi ubunzima enzulu, udinga belayer. Kolu vavanyo, ukongeza kunene, a kakhulu umthwalo perepadaet kunye esineendidi.

• Reverse grip kwibhentshi cofa. Enye matshini umthambo. Ukwenza kube nje ngaphambili, kodwa bar sithathwa ukubambelela reverse (ezintendeni ijoliswe kwabo intloko) ububanzi avareji. Le umthambo buhlungu kakhulu, ngoko qiniseka ubukho uloyiko. Ukongeza kunene, ukusebenzisa umthwalo ngakumbi esineendidi kunye nezihlunu pectoral.

• Deadlift. Ukuze lo msebenzi, ukucwangcisa Nge emgangathweni okanye beme. Bend phezu, bamba i bar ngezandla zakhe kunye nentshukumo olucothayo zenzeka. Emva koko ukwehlisa bar ukuya kwindawo yokuqala. Kubalulekile ukuqinisekisa ukuba emva ngexesha msebenzi ngqo, kungenjalo kungadaleka iingozi.

Utshintsho apha naphaya ukulungiselela uphuhliso amandla okumbophelela

Ukuba isandla grip amandla liye landa, kuyimfuneko ukusebenzisa isixhobo umthambo akhethekileyo ukukhawulezisa kakhulu uphuhliso kunene. Amaninzi kusetyenziswa le reamers ezizodwa of ngobubanzi ezahlukeneyo. Bona isemzimbeni entanyeni okanye bar ukwandisa kwabo. Ngoko bathi kuwo uba ukubambelela nzima kakhulu ngcono.

Kukho nenye kuyi ethandwa kakhulu amandla okumbophelela - olwandisa "uCaptain Crash, 'equka iingalo ezimbini kunye ngasemthonjeni phakathi kwabo. olwandisa olunjalo kuyimfuneko ukuba compress isandla elikwaziyo ukwandisa amandla zife ngokukhawuleza. Analog i olwandisa olunjalo isebenzele bonke eyaziwa yerabha ring-olwandisa, nto leyo ethandwa kakhulu eSoviet Union.

Umzekelo iprogram yoqeqesho kuphuhliso amandla okumbophelela

Ngoko ke, ngoku uyazi indlela yokuphuhlisa amandla okumbophelela, ngoku kubiza bonisa umzekelo elisondeleyo iprogram yoqeqesho izihlunu ezi ziyenza. Le program ayisosinyanzelo, ungakhetha ngokwabo zokuziqeqesha kakhulu kuwe.

Ukuba awukwazi ukuya kwi gym, ngoko kufuneka nje ukwenza visy phezu kwepali enqamlezileyo. Kungenjalo unako ukuthenga i olwandisa ukuba umncedisi onyanisekileyo ukwandisa amandla okumbophelela.

Kwi gym, landela esebenzisa ezimbalwa kakhulu kunene, ngolu hlobo:

1. Ukugoba kwi iwotshi - 4 iiseti koboniso lwe-20.
2. LokuSondezwa kweeNkonzo eLuntwini kwi iwotshi - 4 iiseti koboniso lwe-20.
3. Yibhola ukubambelela ekunene - 3 iiseti koboniso lwe-10.

Indlela yokuqeqesha ukubambelela amandla kunye uloliwe ukuba konke - ukuba nje lokuzikhethela. Enoba kunjalo, mna ndinqwenela kuphela ithamsanqa kuzo zonke iinzame zakho!