Powerlifting - nto ... Fumana ukuthi powerlifting

Powerlifting - kube ezemidlalo nzima ukuba ufuna ukusebenzisa ngokuqatha, ukutya okufanelekileyo, ukulungela ngenxa yokwenzakala emzimbeni kunye nokuzibophelela iyonke. Ukukhulisa ezinjalo ezikalini ezinkulu kufuneka ukuba izihlunu aphuhliswe-kakuhle imilenze, iingalo, emva kunye nesifuba. Ngoko ke umendo ukusuka mfundi kukaZwilakhe kulo mdlalo akukho nje malunga ukwenza imithambo ezintathu ezisisiseko. Kuyimfuneko ukuba sifeze basebaninzi minor. Kweli nqaku siza kuthetha izinto intsimbi.

isisekelo

Njengoko kukhankanyiwe ngasentla, lo mdlalo lijikeleza ezintathu imithambo ezisisiseko. Le intonga kumaphephandaba, deadlifts kunye squats. Kwimeko nganye kwezi ukuzilolonga, womdlali ndikuvuse kangangoko ekungeniseni kunokwenzeka ingqalelo iinkcukacha ubunzima enzima.

Kubonakala ukuba weightlifting - nto amandla netrayethloni. Hi ndlela leyi, ku abanxibe impahla, eli complex lendlele ikwasetyenziswa. Kuphela injongo iya Kwingabula-up of mass kwezihlunu. Xa powerlifting njengoko kuphela rates ebalulekileyo amandla.

Inkqubo yoqeqesho yenziwe ukwenzela ukuba imbaleki uyakwazi ukwenza i nge ubunzima obuyi kunokwenzeka ngamaxesha 1-2. Phumla phakathi iiseti abe imizuzu ukuya ku-10 ngokuba ephilayo bayaboniswa bachazelwe kangangoko imithwalo kakhulu, kwaye kuyimfuneko ukuba ukubuyisela ixesha.

Imbali emfutshane

Imidlalo "Powerlifting" waqala ukuthatha imilo kwi West ngenkulungwane yama-20. Kanye ngeli xesha eyandileyo abadlali net abafuna ukuba irhafu yazo amandla ngoncedo le bar. Kwi-60 wabamba okhuphiswano zokuqala powerlifting, kwaye International Federation (IPF) yasekwa ngo-1972. Emva konyaka, kwaqhutywa lobuntshatsheli, okukhuphileyo kunye iimbaleki evela ehlabathini lonke.

Kwilizwe lethu, uphuhliso lwezemidlalo kaThixo kubalelwa iminyaka engama-70. Kodwa Powerlifting ukhuphiswano esemthethweni lwenziwa kuphela 80s. Ngelo xesha sele jikelele ingqalelo. Yaye ngowe-1990, eSoviet Union eyayibanjelwe ubulungu in IPF.

inzuzo

Njengoko kukhankanyiwe ngasentla, powerlifting - yinto udibaniso umdlalo ingozi yokwenzakala. Ngako oko, uqeqesho ebonakalayo kuba yembaleki kubaluleke kakhulu. Neukreplonnye amalungu nemisipha, izihlunu ephuhliswe kakuhle ukuba umntu sesichengeni kokususa imithwalo enzima. Ngenxa yoko, ngaphandle uqeqesho olulodwa kunye nesondlo kufuneka silibale ngayo netrayethloni.

Kodwa le ndlela ekunene, iinzuzo zisekhona. Oko ngolu hlobo lulandelayo:

• okukwazi Ukwandiswa.
• Ukomeleza imisipha, amathambo kunye nemisipha.
• Kuqheleke ukutya kunye nokulala.
• imilo Good emzimbeni.
• Ukomeleza kwentliziyo.
• amandla Ukwandiswa.
• Le kuqheleke kwenkqubo hormone.
• amandla Ukwandiswa.

Kufuneka kuqatshelwe ukuba amancedo powerlifting kuya kwenzeka kuphela xa zilungisiwe ngokufanelekileyo iprogram yoqeqesho. Kuyimfuneko ukuba ukuthatha ingqalelo ngamnye zonke parameters yomntu: .. Isini, ubudala, imo yempilo, njl Umqeqeshi unyanzelekile ukuba uxelele lo mfundi mbaleki iingozi ezemidlalo, ukuba akazange atshintshe ingqondo yakhe ukuyenza, nimlungiselayo uThamsanqa kakuhle ukuba ukusebenza kunye iintsimbi ezinzima.

ukulimala

Ukuba ukusebenzisa weightlifting engalunganga kunokuba yingozi empilweni. Ngoko ke, ukuba oko kuyingozi:

• Offset idiskhi akwazi herniated.
• yokulimala amalunga, imisipha, izihlunu kunye nemisipha.
• iingxaki Heart.

Musa bazibandakanye kulo mdlalo ngexesha lokufikisa. Ngeli xesha amathambo ikhula ngokukhawuleza, yaye imithwalo enzima kunokubangela ukungaqheleki esisigxina kuphuhliso kwikholam spinal. Kwakhona ingozi umthwalo kakhulu kwi intlala. Emva umonakalo yabo kwaye ayikwazi kubuyiselwa.

Powerlifting kunye namantombazana

Kumantombazana lo mdlalo - ukukwazi ukuba singalahlekani kuphela ubunzima kodwa nsinya izihlunu, ukuphucula imilo komelela kwaye uzithembe ngakumbi. Ngoku ke intsomi eqheleke kakhulu ukuba weightlifting (iifoto neembaleki eziqhotyoshelwe inqaku) kukhokelela hypertrophy kwemisipha yenza ngemfano umfazi obudoda. Eneneni, umzimba elithokazi testosterone mncinane kakhulu, ngoko ukwakha izihlunu enkulu akunakwenzeka ukuba baphumelele.

Ngoko ke nje nemvukelo ubuxoki powerlifting. Bonisani ngenxa ejoliswe hayi ubunzima yokwakha-up, kwaye lokufundiswa izihlunu ukuze kwandiswe amandla abo. Kwaye ukuba uya kusebenzisa hormone simunce wayedla protein, ngoko ukuze bafumane izihlunu zentsimbi yena akazange umiselwe. Ziziphi iingenelo powerlifting ukuba amantombazana? Lo mdlalo uya kuvumela:

• Ukoma nani. Umzimba iya kufumana isiqabu zihlunu kwaye iya kuthi chatha sexy ngakumbi kwaye elinqwenelekayo kube kwisiqingatha olomeleleyo.
• Kukho okukhona ezahlukeneyo. Ngexesha uqeqesho utshisa kakhulu lweekhalori, ngoko kunqabile ukuba ngcono.
• Yandisa amandla. Oku kuza kunceda ukwenza imisebenzi yasekhaya lula kakhulu. Umzekelo, hambisa esofeni, ukuba indoda ayikho ekhaya.
• Kubasasazela nethe. Kulo mzekelo, evela imveliso esetyenzisiweyo kungenelwa ngakumbi. Ke isikhumba kuhlanjululwa emzimbeni.

Bonisani kwabasaqalayo

Beginners kufuneka uqale umthambo ezisisiseko ukulungiselela umzimba ukuba umthwalo rhoqo kwaye inzima. Kufuneka bazibandakanye ubuncinane iinyanga ezintathu ukuze ubone ukuba amazinga amandla kunye nokuba na ungabandakanyeki kulo mdlalo ikhule.

Ngokuthe ngcembe, lo msebenzi esisiseko kungafuneka ukuba uqhagamshele ngakumbi inala kophindo. Kungenjalo, izihlunu thathaka onokuthatha kukhuphiswano. Eyona nto ibalulekileyo powerlifting - oomatshini umthambo. Kufuneka sigcinwe nakanjani xa nokuphakamisa naziphi na iintsimbi. Loo nto iya kukunika iziphumo ezihle kunye zokunciphisa ukulimala.

ngubo

1. Iibhandeji

Kufuneka sikhusele kwamadolo. nabo uncedo lokufumana phezulu ezibanzi. Uncedo iya kuxhomekeka izixhobo umthambo kwakunye uhlobo kunye nomgangatho amabhandeji. Kukho ezintathu kuphela umvelisi ezingundoqo lento ngubo: Marathon, Titan kunye Inzer. Malunga nguwuphi na kubo kubhetele, izimvo diverge. Kukho zombini ingxelo akhabayo kunye navumelanayo. Ngoko ke, zonke imbaleki kufuneka sithathe amabhandeji ngabanye.

2. Shoes

Beginners Akuyomfuneko ukuba yokuthenga izihlangu ezizodwa. Noko ke, xa imbaleki uba oqeqeshiweyo, oku kuthetha izixhobo kubaluleke kakhulu. Hi xikombiso, le ukuhlamba kungcono yokuthenga izihlangu ezizodwa.

Yona ke deadlift, eyona nto ibalulekileyo - umgama ukusuka bar emadolweni. I aphezulu ke, kungenza kube lula kakhulu ukuyinyusa. Ngoko ke, mna, kufuneka izihlangu kunye ngeentende kakhulu ngqongqo kwaye ezingcakacileyo (kungenjalo kuya kuba nzima ukugcina imali yakho). Okwangoku, lo mfuziselo mhle uvelisa siqinile Adidas. Zezona kakhulu ukhululekile kumhlangabeza yonke yonke imithetho yale zezemidlalo weightlifting. izihlangu Photo ukujonga izibonelelo ezikhethekileyo iikhathalogu zenkampani njalo-njalo.

3. noMike cinezela kwibhentshi

Impela obalulekileyo kwezixhobo. Kuyanceda kulo msebenzi, njengoko cinezela kwibhentshi. Powerlifting, njengoko kutshiwo apha ngasentla, - ezemidlalo esibuhlungu. Kwaye lo shirt kusiza-inshorensi. It yenziwa ilaphu elastic ngokuqinileyo kakhulu athungwe. Siseko ukusebenza - wahlehla kwindawo esifubeni, ukunceda ukuba buthi bar. Banxibe izinxibo kuye nje ngqiqweni. Kufuneka umntu omnye ubuncinane. Ngelo kwesitulo athi malunga 15-25 kg. Nangona abanye abadlali abakwaziyo ukungena ubunzima ngakumbi ngaphandle koncedo T-shirt. Ngoko ke yinto ngamnye kakhulu.

ukudla

Powerlifting - kubhaliwe umdlalo, loo Isaci: "Yitya kakuhle." Eyona ndlela kakhulu elifanelekileyo - ukwenza otya lakho kunye nengcali yobungcali. Ukuba oku akwenzeki, ngoko ezi zikhokelo zilandelayo:

• Uyeke utshwala, iziselo switi uze usele amanzi amaninzi.
• Ngaphandle ukusuka ukutya ukutya lula, ayi kunye naziphi na ukudla. Yitya ukutya zemvelo kuphela.
• Quka imifuno yonke isidlo. Basimisela uvimba kweevithamini, ifayibha, kwaye ziqulathe Antioxidants.
• carbohydrate Complex kunye neziqhamo edliwayo nangaliphi na ixesha. Ukuba kuza nge high index zokutya Glycemic (okuziinkozo, ipasta, njalo-njalo), ngoko ke kungcono ukuba adle emveni Amazing.
• Cwangcisa otya ngayo kangangeveki. Musa preform. Okulula kule ndlu kufuneka sihlale iziqhamo ngokwaneleyo namandongomane. Kaloku, ngenxa yentwana yokudla oluzeleyo nga buhlungu Stock phezu okuziinkozo kunye nenyama.
• Sidle yonke iiyure 2-3. Oku kuya kukhawulezisa ukutya kwaye lokubhangisa okunamafutha kwemfuneko.
• Xa ukudla imihla ngemihla kufuneka iquke amafutha enempilo. Oku amandongomane, amafutha kunye nentlanzi.
• Iintlobo ezahlukeneyo zokutya yakho. Ngokuqhelekileyo, isondlo esifanelekileyo ikhokelela breakdowns, sihlale njalo ufuna zokupheka ezintsha.

isiphelo

Ngoku ukuba oko powerlifting uyazi. Ekugqibeleni ndifuna ukunilumkisa. Powerlifting akayi kwenza na lichule lezempilo (zombini ukomelela), okanye imali eninzi (malunga koko, le mali iya rhoqo ukuya kwi ukutya, izongezo, izixhobo njalo njalo. D.). Ngoko ke, ngaphambi kokuba uye kulo mdlalo, kuhle ukucinga ngayo yonk 'into!