Intsimbi: umzimba. Iseti loqheliso benemizimba

Ngokwawo, ubunzima njengoko izixhobo zemidlalo lwasungulwa emva kwinkulungwane XVII, i-Russian uBukhosi Gunners. Oku kungenxa yokuba amajoni ukubafungisa ezaziwayo, kwafuneka ukuba amandla amakhulu nokunyamezela. Kungenxa zecebo saqhotyoshelwa ipeni ekhethekileyo nabaqeqeshiweyo.

Kwakhona, iqokobhe besisetyenziswe kumagumbi strongmen isekisi, yaye ngasekupheleni-imi- 40 kwinkulungwane yokugqibela baqalisa ukubumba ngokukhululekileyo yaye baphuhlise weightlifting. Uqeqesho olunikiweyo a tonic ukusebenza kunye izihlunu nokukhula. Isiseko sabekwa USSR, emva kokuba waqala ukusasaza kulo lonke ihlabathi.

ulwazi olusisiseko

Nawuphi na umsebenzi kufuneka wenziwe nge alungiselelwe, indlela elungileyo kunye nolwazi. Yiloo nto ngaphandle kule ndlela, kunye nobunzima-nokuphakamisa. Uqeqesho lo athlete akunakwenzeka ukwenza iqhawe lo mfundi, oko uya owenzakalayo. Eyona njongo ephambili kule meko kukufikelela unyamezelo kanye izihlunu, kwaye ezinye ziza kuphunyezwa kule nkqubo.

Ngenxa yokuba ngexesha uqeqesho lujolise kumaqela kwezihlunu ezahlukeneyo, ngoko ubunzima uyonyulwa ukuba ngabanye. Ngoko ke, into yokuqala kufuneka uqale kwindawo yokuqala, oko kukunika ngokwayo ngezixhobo eziyimfuneko. On efumanekileyo ubunzima ezaziwa 16, 24 no-32 kg, kodwa ngoku ngaphandle ingafunyanwa naziphi na iingxaki kunye 8, nkqu 64 kg.

Emva koko kufuneka afakwe ngokuvumelana esikalini ubunzima kunye imithambo, nto leyo iza kwenziwa kuzo, kuthabathela kweli ubalo ukuba iqela elikhulu kwezihlunu, kuba nzima ukuba iqokobhe.

Kuhle ukuba ngokwabo idayari ezizodwa, apho uya kwenza irekhodi iziphumo zabo: zempilo, isondela, amaqokobhe ubunzima, milembelele, namaxesha okuphumla, iiklasi yaye zonke izinto ukuba ucinge kuyimfuneko.

Ukukhetha ezisindayo

Ukuze kumiselwe iqokobhe efanelekileyo, xa ezikhethiweyo, yenza oku kulandelayo. Kufuneka ukuba sithathe i dumbbell izihlandlo ezi-5 ngaphezulu, kwaye ke xa kunokwenzeka ukuba amaxesha ezimbini zokugqibela nzima kakhulu, kungcono ukuthatha omnye, omnye ezincinane. Enoba kwakuyintoni na, ubunzima ngaphantsi inokupheliswa izihlandlo ezimbalwa kakhulu.

Beginners ezi zilinganiso ezifanelene-10 kg, yaye emva, ungasoloko ukudibanisa iintsimbi.

Kukho kwakhona oonokrwece ezibuhlazarha, nto leyo bazalise esantini okanye enokukhokelela, yaye ngaloo ndlela ngokuzimeleyo nokulawula ubunzima lwabo. Nabani unako ukuthenga amatye, ixabiso apho ibekwe kwinqanaba ifikelelwe imbaleki nganye. Kwi-avareji, iindleko imi ngolu hlobo lulandelayo:

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

Izinto eziluncedo zoqeqesho benemizimba

Yintoni elungileyo kangangokuba ubunzima-nokuphakamisa? Uqeqesho nale iqokobhe yi luhlobo ekhethekileyo. Oku kungenxa yokuba ubunzima sele isukile iziko womxhuzulane, sivumele izihlunu ukusebenza kuloo moya, afaneleka kuphela imithambo kettlebell. Loo impembelelo abukhange bufikelelwe kunye nayiphi na enye projectile.

Nangona uqeqesho iintsimbi ziquka zemidlalo ezahlukeneyo, uluhlu lwamacandelo uye izithuba ezimbini kuphela:

1. ubunzima Push kwi ngomjikelo epheleleyo (yandisa phakathi kwemilenze).
2. Esi siganeko ezidityanisiweyo Classic kuqulethe jerk ye ubunzima ngesandla esinye nizihlabe amatye amabini ukuya esifubeni ngezandla zozibini.

Nangona usenza intw 'ibonakale, oko ngokubaluleka kuthandwa ubunzima-ukunyusa kubantu bebonke. Le mithambo ijoliswe ekuphuhliseni:

• ithole imisipha yemilenze kunye quadriceps;
• igxalaba;
• imisipha umva.

Yintoni enye andise weightlifting

Le mithambo zenzelwe ukuba:

• unyamezelo amandla ;
• ukusebenza komzimba;
• nezimo yomqolo;
• amandla emzimbeni.

Kungenzeka, akusayi kufumana elinye ezemidlalo enokuba obungafaniyo Untsonkothe ekuphuhliseni ubuchule zomzimba. Kakade ke, ngenxa inkqubo ukomelela entsha, unako uzame ukutshintsha uqeqesho kunye namatye, kodwa akunjalo ineenkcukacha sikhokelo methodological, leyo kuvavanywa iminyaka emininzi, ukuba akunjalo.

Ukongeza, le mithambo kunye kwiqokobhe ngaphantsi kwakubuhlungu amalungu yomqolo, xa kuthelekiswa nezinye iinkalo zokhuseleko.

Intsimbi: umzimba

Phambi kokuba uye ngqo ukusebenza kunye namatye, kufuneka uqale ukuzifudumeza up. Unga zilifudumeza amalungu kunye ngoncedo intambo okanye ukubaleka.

Kudla ekhethwe uqeqesho lokukhulisa amandla. Programme for imbaleki nganye zinokwahluka njengomthetho ebonakalayo. Ngaphandle koku, uqeqesho omnye ezikhethiweyo umsebenzi ethile kunye nomjikelo opheleleyo, ezifana jerk okanye ukumangala. Ngokusekelwe kulo msebenzi echazwe umsebenzi othile kunye ubunzima enzima, kodwa milembelele mbalwa, okanye benemizimba ukukhanya ixesha nokubala.

Okulandelayo, enze imisebenzi abancedisayo ekuthiwa-, apho bar kungafakwa. Balwela ukwandisa amandla kunye nokwandisa amandla. Ezi ziquka ukutsiba evela ehleli, deadlifts, kwisitulo cofa Nge emi, njalo-njalo. D.

Ngenxa yokuba uqeqesho lwenzeka amaxesha 3-4 ngeveki, kukho ithuba lokuba ukusebenza yonke msebenzi, nto leyo ifakiwe kukhuphiswano ubunzima-nokuphakamisa. Umzimba ngexesha elifanayo ngokukhawuleza Asikokungena isingqi lomsebenzi voluminous kunye enzima, ekubeni umsebenzi ngamnye kuthatha indawo ngesantya esiphezulu kakhulu, ngenxa yokuba yintoni iziphumo sibonakale ngokukhawuleza.

UMZEKELO kakhulu lifters ubunzima Amazing

Federation of Kettlebell Ukunyusa rhoqo ibamba ezahlukeneyo zokhuphiswano. Ukuba ababonise nemiphumo emihle, qinisekisa uqeqesho olufanelekileyo. Apha ngezantsi sisicwangciso oluneenkcukacha 4 zoqeqesho iintsuku S. Rekston RSFSR yintshatsheli.

Usuku lokuqala luqala nge ukumangala, ngoko - isikhewu kwaye cinezela kwibhentshi. Emva koko, ubuncinane ixesha lokuphumla, womdlali iya ekuchopheni. Ziye ke ilandelwa yi imithambo kwi esikumaphephandaba ibhari emva entloko, kwaye igcina imithambo zoqeqesho ulwandiso.

Usuku lwesibini iqala kwakhona kunye nephiko kunye jerk, transitioning cofa enye, ngoko ke isandla yesibini. Uqeqesho yazise utsibela phezu bar ukusuka ehleli, yaye iphela lonke kwakhona imithambo ulwandiso.

Ngosuku lwesithathu, njengoko ezimbini ezidlulileyo, iqala komhlaba kunye uphakamisa, ngoko womdlali udlula yokumisa phezu imivalo kwaye ubamba flexion kunye nokwandiswa kunye iintsimbi. press olulandelayo bar emva entloko, imisebenzi ulwandiso, yaye ekugqibeleni, lo deadlift.

Ngosuku lwesine zoqeqesho yahlukile bonke abanye kuba luqala emnqamlezweni km-8, zize ezona zininzi imizuzu engama-40. Okulandelayo - ezahlukeneyo kwezemidlalo kunye nezixhobo recovery.

Esi sisicwangciso eyethutyana yeenkosi zoqeqesho kwezemidlalo.

umsebenzi ngendlela eyiyo - ukuze uphumelele

Ukuze uqonde ukuba aluphakamise ngendlela echanelekileyo ubunzima, kufuneka ukuba ayahlule inkqubo ngezigaba eziliqela.

Weight kufuneka ume phambi kwe iinzwane umgama we-20 cm, iinyawo zamagxa nobubanzi ngaphandle. Ngaloo shackle kufuneka ngaxeshanye ojikelezayo izithende. ubunzima ukubambelela Upper amkelwe, xa umntla kukho ukuqethuka ugobe amadolo, kunye nomdlali kuba kwindawo yokuqala. Isandla free ubekwa bucala.

Okulandelayo, yiya backswing. Ngenxa ulwandiso umlenze, iqokobhe uza off emgangathweni, nengalo ithe tye aye swing phakathi kwemilenze yakho.

Yintoni ulandela element engundoqo - phantsi. Gira banikwa kukukhawuleziswa ngenxa umntla kunye nomlenze kwizihlunu. Umzuzwana, kufuneka amisele mdlali, imfuneko ukusebenza isandla ukukhulula umthwalo yi engqinibeni, yaye emva koko - nokolula ukuya projectile, leyo ngeli nqanaba kwi "spot iimfama."

Kweli nqanaba, kufuneka ume ngeenzwane yakho phakamisa emagxeni, ungenza i podsed encinane, ubunzulu elandelwayo exhomekeke iqondo yokulungiselela yembaleki kunye namava akhe.

Ukubeka kwenzeka ngolu hlobo lulandelayo. Mbaleki elungi- imilenze yakhe, eshiya ezintle, ukuthatha indawo tye kunye ingalo ukusebenza, eyabelwe yintloko. Ukuba khuphiswano ichitha Federation uyaziphakamisa kettlebell, womdlali kufuneka ngeli thuba silindele ukuba umgwebi uphawu ukulungisa i jerk. Ngaphezu koko, lo projectile lishiyiwe kwi backswing, kunye nentshukumo iphindiwe.

uqeqesho Basics

1. Phambi kokuba uye ngqo uqeqesho olusisiseko, nayiphi na imbaleki ifuna inkqubo yamalungiselelo umgangatho-yenzelwe. Intsimbi, ngokungafaniyo nezinye zokuqeqesha ukukhulisa ubunzima, iza kuya iqina ngakumbi, ngoko kuyimfuneko ukushushubeza le imisipha, nemisipha kunye nezihlunu engcono kakhulu. Oku lula msebenzi ibhayisekile, ukubaleka, imithambo articular.
2. Kufuneka emva koko ugqithele isindululo wagalela, eya kulungisa ubunzima lungu.
3. umzimba nganye entsha lokuQala, kufuneka sisebenze kuqala ezinobunzima ukukhanya, ukuze alimale.
4. Kuyimfuneko ukwandisa rhoqo amandla kunye umthwalo, kodwa kuphela xa womdlali naye uba ukuba phantsi kwamandla akhe.
5. Xa sele iphumelele enye injongo, ngoko ke, ukwanda ubunzima kwezihlunu. Ukuze ngokubanzi ukuphuhlisa ukulungisa yoko, bekuya kuba eyiyo ukubuyela uqeqesho kunye nezixhobo imfanelo iintsimbi simahla.
6. Xa weightlifting zakudala ingqalelo eyodwa ihlawulwe umsebenzi ubunzima abaninzi nje kuphela, kodwa ke inani liphakama ixesha elithile. zochuku abanjalo ngoyaba, kuba ukunyamezela dystrophy ngundoqo kwimpumelelo.
7. Kunye amatye kufuneka azibandakanye kuphela iiseti mnogopovtornyh.
8. indlela ngqo ukuya kwiinjongo zabo, enoba yintoni.

Uqeqesho ngamandla: inkqubo yokuzilolonga

Ukwenza ukuzilolonga kangangoko kufuneka linike kuqala ukuya umthambo entsonkothileyo ukuba negalelo ukutya, njengoko kuchaphazela ngqo ukunyuka kobunzima bemisipha ngaxeshanye kutshiswa amafutha kwemfuneko.

A ummeli ebalulekileyo yale hlobo lo msebenzi zilandelayo projectile. Kuyimfuneko ukuba indawo ukuqala, emva koko "ndaxhwitha 'ubunzima ngesandla esinye egxalabeni lakhe nizihlabe yakhe phezu kwentloko, kwaye ngendlela reverse lonke kwakhona ukuba wenze oko.

Eyona njongo ephambili koqeqesho olulolu hlobo kufuneka kukhawuleziswa ukutya, enika isiseko sokukhula kwezihlunu.

Njengoko ngokuba imithambo, kukhetho lo ukhetho ezahlukeneyo ngokwaneleyo kwaye kuxhomekeke kukhetho lwakho.

Ukukhetha inani kophindo ubunzima ukusebenza

ubunzima yokuyisebenzisa kwaye inani uphinda kufuneka zikhethwe ngabanye. Abanye abadlali, ngenxa iimpawu zazo ngokwasemzimbeni (umzekelo, inani emboxo) kulula kwaye lula ngakumbi ukwenza kophindo kakhulu izikali avareji okanye ezincinane kakhulu. Ezinye iimbaleki - phezu koko.

Imowdi omhle ziyalela eziphilayo ngokwayo. Ngamanye amazwi, apho ubunzulu ulungiso awunangxaki ukuba basebenze kunye kwimfuneko yokufezekisa iziphumo zawo zilungileyo. Ngokwendalo, inani kophindo kufuneka kwandiswa ngooceba kunye ubunzima ukusebenza.

Uluhlu zisaqhubeka kophindo	Xa ubunzima kufuneka kwandiswe
5-8	9-10
8-14	15-17
14-20	21-26

umoya

Hayi kuphela uphumezo oluchanekileyo iintshukumo, kodwa isixokelelwano sokuphefumla ithetha ubunzima-emcela. Ukuphefumla Technique ngexesha elifanelekileyo phantse omnye wemiqathango ibaluleke kakhulu ekufezekiseni iziphumo. Kwaye ezi zinto zimbini zihlobene, ekubeni ekunene nokuzalisekiswa ezizenzekelayo zonke uqheliso azinikezelwanga ahlaselwa umoya alishiye egudileyo. Kulo mzekelo, umoya elithethwe ngexesha elifanelekileyo kuzenza uphumezo sesindululo kulula kakhulu.

Nakuphi na ukutenxa ngendlela enye okanye elomnye emva umtya iimpazamo, nto leyo ezikhokelela ekonzakaleni.

Ngokubanzi, kukho 3 kuphela isixokelelwano sokuphefumla, kodwa esebenzayo kakhulu a tricyclic. Ngelo xesha xa kukho ukunyuka, lwathi, sekukukuguqa, ibhuqekile-umva kunye nomoya lula. Oku uphela ngexesha elinye ukujongelwa ogqityiweyo. Eyesithathu yokugqibela yale inhalation kufuneka wenziwe ngokukhawuleza ngaphezulu kwe lokuvula yayo.

Xa yembaleki iqala azigobe faka iqonga kwaye ukuqondisa ingalo, ngoko lo mzuzu kukho ngumphunga. Kwakuba nje kwamacala yamatye omnye impefumlo elifutshane, yaye xa lisibekele - uwukhuphe.

Ekuphetheni

Ke ukuba yinto yokuqala ulwazi olusisiseko wenziwe, unako ngokukhuselekileyo ukuya evenkileni athenge kettlebell. Ixabiso engenaso nokubhuqa, ukuze bonke bakwazi ukuqinisa impilo yabo. Action efunekayo ngoku, hayi ngoMvulo okanye uNyaka oMtsha, njengoko kuyinto eqhelekileyo kubantu abaninzi.

Ukuba ungenisa zonke iindidi zemidlalo (uluhlu leyo ingafikelela Infinity), lisebenzisa kunye dumbbells ziphakathi kakhulu. Zama ukuba uze kubona yona ngokwakho.