Ukunyusa i-Weightlifting, ukuqeqeshwa: iinkqubo zehlabathi

Umsebenzi, ukunyamezela, amandla, ukunyamezela - ngaphandle kwalokhu, indoda ethathe isigqibo sokuthatha loo mdlalo njengokwenyuka kwempahla ayikwazi ukwenza . Ukuqeqeshwa kule midlalo yinkqubo yonke, emele ilandelwe ukuba ufuna ukufezekisa umphumo obalaseleyo. Esi sihloko sinomdla kakhulu. Iqulethe iinkcukacha ezininzi, iinkcukacha kunye nemiba ethile. Yonke into ayinakuxelelwa ngayo yonke into, kodwa ebaluleke kakhulu ibalulekile ukuphawula.

Ukuqala koqeqesho

Ukuqeqesha ekuqaliseni abaqalayo, ngokuqinisekileyo, kuyahluke kakhulu kwiiprogram ezenziwa ngabaqeqeshi abanamava. Kodwa bavele baqala nje. Ngokubhekiselele kwintoni ekufuneka kube yindlela efanayo ngayo indlela, kwakukho iingxabano ezininzi. Kuze kube ngoku, asizange senze uphando lwezesayensi malunga nombandela, iziphumo zinikezela impendulo efanelekileyo kulo mbuzo.

Ukuzivocavoca okuqhelekileyo kufuneka kwenziwe kwimiqela emithathu: i-dash eyaziwayo, ukuphakamisa ibha kwisifuba kwaye uphakamise phezulu. Ukubafundisa, kubalulekile ukukhumbula izinto ezikhethileyo zezemidlalo. Injongo yokunyusa ukulinganisela kukuphakamisa izisindo eziphezulu. Ngoko ke, ubuchule bokusebenza ngokukhuphisana kufuneka kufundwe ngokubambisana nomthwalo (igobolondo).

Ukuba umntu akahambisani nale mfuno ebalulekileyo, ngoko kungekho miphumo ayikwazi ukuyenza. Enyanisweni, uya kuqonda indlela ephosakeleyo, enomdla. Ukuba akukho bunzima obongezelelweyo, umthwalo xa ukukhawuleza / ukunciphisa intonga ayifinyeli kwixabiso elifunekayo.

Sekule nqanaba, i-complexity approach is traced, efuna ukuba umdlali enze kunye nenani leemvavanyo ezongezelelweyo ezijolise ekuphuhliseni imisipha. Ukukhula kwabo okuphumelelayo, ngendlela, kubalulekile ukuthobela kunye nokutya okunempilo, oku kuthetha ukuba umlinganiselo weprotheni unomxholo.

Ukufunda i-jerk

Oku kukuqala kokunyusa. Ukuqeqesha okujolise ekufundeni umgijimi kunye nobuchule, udlule ngesigxobo esingenanto. Yonke into iqala ngokusetyenziswa kwemigudu kunye nokusukela kwinqanaba lokuqala. Okokuthi, umntu uphakamisa ibha kwisifuba, ngelixa eqondisa umzimba kunye nemilenze. Ukuzivocavoca kuqhutyelwa kungekhona nje kumgangatho, kodwa kwakhona ukusuka ekuphakameni othile (isibonda sithathwe ebhokisini, simile, njl.).

Ngaphandle kwezi zifundo azikwazi ukwenza, kuba kuphela ngoncedo lwabo oqalayo unokufunda ukulungisa umzimba ngokufanelekileyo. Kuphela emva kokuba ufunde le nqubo inokuqhubela phambili nge-jerks ngokuhlaselwa. Konke, kungekhona nge-squat! Ukuze ufikelele kweli nqaku, kufuneka uqale ufunde izinto ezisiseko kwaye ufumane amava.

Ukufunda ukukhawuleza, ukuqala abagijimi benze imisebenzi yokuqhuba imoto ngaphandle kweprojekti. Emva koko, bafunda ukuphakamisa i-barbell kwisifuba. Okokuqala ngaphandle kokuhlaselwa. Unokuya kuyo kuphela ngokusikwa. Kubalulekile ukukhumbuza ukuba ukuqhubela apha akukho mfuno encinci, ngoko ke akudingeki ukuba ungayihoxisi ukusebenza kwemisebenzi evela kwiindawo ezihlukeneyo. Ngendlela, i-push from the chest, nayo, yenziwa okokuqala ngaphandle kokuhlaselwa.

Ukuze udibanise kunye ne-push, kufuneka ubeke ibha kwiingqungquthela, uzilinganise kwizinga lesifuba. Esi siko sokuqala. Kuye, umdlali wenza i-push and a lunge. Ngokukhawuleza ukuba ezi ntshukumo zikwazi kakuhle kwizinga elifanelekileyo, zinokudibaniswa.

Sebenza kwiibiceps

Ngaphandle kokuba ukuphakanyiswa kwesisindo akwanele. Ukuqeqesha, ngokubhekiselele kubasebenzi abatsha, kufuneka baquke ukuhamba (ukuzithoba kunye nezilwanyana, umzekelo) ukwandisa izandla. Kodwa ngokwenene le nkcazo yinto ephosakeleyo. Kubalulekile ukwenza imisebenzi eyaziwayo, kunye nayo yonke into enokubanceda: gxininisa uze ucinezele ngaphezulu, izikwere ezifubeni nasemva, i-jerks. Umgca ophezulu kukuba uchaphazela ukwanda kwezandla. Amandla asebenzayo, athatha i-jerky and jogging, ethatha i-saddle - oku kunokomeleza kakhulu izandla zakho. Ukuze uchaneke ngakumbi, imisipha ye -brachial ne- brachial.

Abaqeqeshi abaninzi abacebisi ukulungelelanisa, ngenxa yokuba badla amandla, kwaye kungasetyenziselwa ukusetyenziswa okubalulekileyo okubangela ukuphuhliswa kwamaqela amaninzi amakhulu achaphazela ukuphumelela kokuphakamisa ubunzima. Ukongezelela, ubuninzi beenqwelo ezichaphazelekayo zichaphazela kakubi ukuguquguquka kwezandla. Kwaye kuyimfuneko ukuthatha ibha.

Abadlali bezemidlalo, imizobo yokudweba abaqalayo, gxi ninisa ukuba izandla ezinkulu, ezivame ukuxoshwa ngabaqalayo, zihlala zikhokelela kwiingxaki ngokugcina ibha kwindawo ephambili. Kwaye kungakhathaliseki ukuba umqhubi unamandla kangakanani - kunye nokuthinjwa kwaye kuya kuba nzima ngenxa yokungabikho kokuguquguquka. Ngako oko, ukuba ufuna ukuba kungekhona nje ukuba ngumthwalo wezandla, kodwa unokuba nezandla ezinkulu, kufuneka ubalekele ngokuhamba kunye nokuhlawula ngakumbi umzila.

Triceps

Kodwa ngaphandle kokusebenza le nxalenye yesandla akukwazi ukwenza ngokunyusa. Uqeqesho kufuneka lubandakanye iimvavanyo zophuhliso lwabo. Iidrace ezinkulu aziyinto engayi kubaphazamisa - inceda xa uthatha ibha.

Ukuphuhliswa kwabo kufuneka uyenze ucine. Ezi zibonisa ukuhlakulela zombini amahlombe ngezandla, kunye nomva ngemilenze. Ngamanye amazwi, banceda ukuphucula amandla asekelayo okufunekayo ukulungisa ibha engaphezulu kwentloko uze uyibambe. Ukuphunyezwa ngokukhawuleza kweengcinezelo kunye nobunzima obuninzi kunokuba negalelo leentambo ezinkulu zeehashe, ezibonakala kwiimbaleki ezibalaseleyo.

Ukwenza lo mzekelo kufuneka uhanjiswe ngokufanelekileyo. Ubungakanani obukhulu kufuneka bufakwe, kwaye oku akulula njengoko kubonakala ngathi. Yaye xa iqala ukusebenza kakuhle, kufuneka songeze enye iikhilogram ezili-10. Kwaye ke enye i-10. Kunzima, kodwa kunele ukukhangela iziphumo zabaqeqeshi abaye bafunda ukucutha isisindo esingaphezu kwesigama esinye nesigamu! Kwaye akusilo umda. U-Russ Knipp, umzekelo, wanciphisa ubunzima, kabini ngokukhulu njengowakhe.

Olunye uphuhliso lwee-triceps (kunye nangemuva, iingalo kunye nemilenze, ngokulandelanayo) kuphethwe yi-push-ups kunye nezisindo. Kufanelekile ukudibanisa kunye ne-bench press, ngenxa yokuba ezo zi-push-ups zenza i-triceps eyahlukileyo. Kufuneka kukhunjulwe ukuba le misipha yinkimbinkimbi kunokuba i-biceps, ngoko kuyafaneleka ukwenza imisebenzi eyahlukeneyo ukusebenzisa zonke iindawo zayo kwaye ufezekise umphumo ogqwesileyo.

Izixhobo ezincedisayo

Ekubeni kunconywa ngamandla ukuba izenzo zokuphakamisa ukunyusa umzimba zifakwe kwisicwangciso sokusebenzisa isisindo, kuyimfuneko ukuthetha ngendlela yokwenza ngayo.

Okokuqala, ukulungiswa kuyadingeka. Umqali kufuneka afunde ukwenza iindlela ezintathu ukuya kutsho i-push-ups epheleleyo. Xa isebenza, unokongeza ubungakanani. Abanye abalinganiswayo basebenzise ibhande elenziwe ngokukhethekileyo. Abanye bakhonkceza phakathi kwemilenze yabo. Kanti abanye bafaka i-"pancake" emqolo wakhe. Zonke izinto ezikhethiweyo azibi, kodwa ukuba umntu uzimisele ukubandakanya kule midlalo ngokufanelekileyo, ngoko ibhanti iya kufunwa nangayiphi na imeko.

Ngoko, yintoni injongo ye-push-ups? 50 kilogram + ubunzima bomdlali. Ukufezekisa le njongo, kuya kubakho ukwandisa. Yongeza ubuncinane. Kunconywa ukwenza i-push-ups nganye iveki kwaye utshintshe inani leendlela kunye nokuphindaphinda rhoqo. Iine ezisibhozo, ezintlanu zintathu, ezimbini zibe zihlanu, zintathu zintathu. Kwaye kanye ngenyanga - irekhodi ekhuphayo. Kodwa ngokusoloko, zonke iindlela kufuneka zigqitywe ngokwenza umthambo kunye nesisindo esinciphile. I-Minus 25 kilogram - kunye namaxesha amaninzi njengoko iya kuvela.

Omnye umsebenzi omele udibaniswe kwisicwangciso sokuqeqesha ukuxilisa i-pullover enezandla ezichanekileyo. Kutheni ku funeka? Ngenxa yokuba lo msebenzi uhlolisisa inxalenye ende kunazo zonke ze-triceps ukuya phezulu. Kuyenziwe kunye ne-dumbbells okanye nge-barbell. Ukuzalisekisa i-pullover, kufuneka ulale ebhentshini (intloko kufuneka ixhomeke emaphethelweni) kwaye uthathe ibha kumntu oza kunceda. Emva kokuba uzimisele ukulungelelanisa ukulungelelanisa kwakho, kufuneka udlulise izandla zakho kwindawo yokuqala. Emva koko yenza i-pullover (enye indlela - i-20 reps) kwaye uthathe ikhefu. Simele siyikhumbule - izandla kufuneka zibe ngqo ngqo. Ivumelekile ukugoba ngexesha apho i-dumbbell / ibha yehla phantsi kwentloko. Xa ulungiselela indlela yesibini, kubalulekile ukuthatha ubunzima obunzima. Abaninzi abasandul 'ukuza bayamangaliswa ukuphawula ukuba ukuphindaphinda kwamaxesha angama-20 anesigxina kakhulu kunikezelwa lula kunokuba kuqala.

Indlela A.S. Medvedev

Ingqwalasela ekhethekileyo kufuneka ihlawulwe kwinkqubo yeminyaka emininzi yoqeqesho kwi-weightlifting, eyenziwa ngu-Alexei Sidorovich Medvedev - i-Soviet weightlifter, iqela kunye neqhawe le-USSR, iYurophu kunye nehlabathi. Le ndoda yashicilela imisebenzi engaphezu kwama-400 (i-17 apho iphesheya), eyayizinikele ekuphuhlisweni kwalo mdlalo kweli lizwe nakwihlabathi, kwakunye nenhlangano kunye nocwangciso lwenkqubo yoqeqesho.

Inkqubo yakhe yokuqeqesha ekuqiniseni ukucetyiswa kukucetyiswa kuwo wonke umntu ofuna ukukwenza ngokufanelekileyo. Impapasho engcono kakhulu ithathwa njengomsebenzi opapashwe eMoscow ngo-1971, owaziwa ngokuba yi-"UCwangciso loQeqesho loNyaka oluNinzi".

I-Medvedev igxininise ukuba ukunyaniseka kwindlela yokuqeqesha ngokukhawuleza kwimiba emibini yomsebenzi ayihlanganiswa ngokuthe ngqo. Ukusebenza kwalo mdlalo kubonisa ukuphuculwa kweempawu zombini (kubandakanywa okhethekileyo) kunye nobuchule bokusebenza. Umqhubi ngamnye unyanzelekile ukuba aqonde ukuba ukunyaniseka akunakwenzeka ngaphandle kokudalwa kweemeko ezingcono ze-biomechanical of action, ezinokukwazi ukuqaphela amandla akhe.

Ifilosofi yoqeqesho

Indlela yaseSoviet yayinombono okhethekileyo wokunyusa umzimba. Ukuzivocavoca umzimba kwakucatshulwa njengento enomsindo, apho umzimba uphendule ngokutshintsha imisebenzi yayo. Oko kukuthi, ngenxa yokuqeqeshwa, kukho ukukhula kwe-metabolism, ukujikelezwa kwegazi nokuphuculwa kwamandla, ukuphefumula okusebenzayo kunye nokunye okuninzi. Ewe, ekugqityweni kwayo imeko yomdlali izinzile. Kodwa isiphumo soqeqesho, njengokwandiswa kwemetabolism, iyaqhubeka.

Ukuqaphela oku kuphawuleka kwezinto ezibonakalayo kwakuyisiseko seSoviet. Ukuqeqesha akusiyo nje umsebenzi wokuzilolonga kunye nendlela yokuzalisa imisipha kunye ne-microfractures. Oku kukuchaphazela ukulungiswa komzimba kwaye kuthintela inkqubo ye-biological ngokubanzi. Umbono womthwalo ukusuka kulo mbono unika umbono opheleleyo wempembelelo yoxinzelelo (uqeqesho) kwaye unceda ukuqonda ubunako be-weightlifter kangangoko kunokwenzeka ekulungiseleleni inkqubo nganye.

Inkqubo yoqeqesho lwaseBulgaria

Ekuxhaseni, igama lomqeqeshi onjengoko u-Ivan Abadzhiyev uyaziwa ngokubanzi. Wakhupha iinqununu zaseKatar kunye neTurkey, abaninzi banokukhokelwa yienkqubo zakhe.

Indlela yaseBulgaria ibulungile kuba akukho mngcipheko wokunqongophala. Umgaqo yile: ukuhamba ngokuqhubekayo kunye nangoko, kunokwenzeka ukuba uvumelanise umzimba wakho ekuxinineni, oko kuye okokuqala ekusebenzeni ngokomzimba. Ngokufanelekileyo, kufuneka uchithe isigamu sakho usuku olusebenzayo ekuqeqesheni kwaye ungathathi iintsuku. Oku kukunyaniseka. Ukuqeqeshwa kanye ngeveki akuyona indlela yokuphumeza umphumo obonakalayo kulo mdlalo.

Ukongezelela, ubunzima bokulimala kunye nokukhathala okungapheliyo kuncinci xa ungathathi iveki, kuba i-adrenaline ihlala ihamba emzimbeni, ikhuthaza iprotheni synthesis. Kwakhona, ukuqeqeshwa kwabadlali abaqeqeshiweyo kule nkqubo kulungelelanisa nezisisindo ezikhangayo kwangaphambili, ngoxa abakhuphiswano babo bazama kuphela kwimincintiswano ngokwabo.

Nangona kunjalo, intsingiselo yendlela yokufundisa ingachaza isicatshulwa esikhulu sase-Abadzhiev, bonke abafundi bakhe abafana nabo. Kwaye kuyavakala ngathi: "Ungaze uzame ukwenza okungaphantsi kobuninzi."

Iingcebiso eziwusizo

Indlela yokuqeqesha ukubandakanya ukubandakanya ukusetyenziswa kwemisebenzi eyahlukeneyo, eninzi ininzi ibonakala ilula, kodwa eqinisweni ichanekile kwaye iyinkimbinkimbi. Ngoko ke kubalulekile ukuqwalasela iingcebiso kule nkqubo.

Inkqubo yoqeqesho kwi-weightlifting ibandakanya iziqalo eziqala ngokuphakanyiswa kwebhar ukusuka ekungeneni. Ukuze uzuze, kufuneka ulungise kwindawo yayo yokuqala malunga nemizuzwana emithathu okanye emine.

Kunconywa ukwenza imisebenzi yokuphuhliswa kwesisu kunye nezidumbu zangasemva ngaphambi kokusebenza. Njengokuxanduva, ngoko kungenjalo. Izixhobo ze-Norm - 4 ze-8 zibuye, kwaye unako ukwandisa ukuba ufuna. Emva koko kufuneka wenze uchungechunge lwezityalo.

Ukwenza uhlobo olufanayo lokuzivocavoca, awudingi ukwenza iindlela eziphakathi. Kwaye kucetyiswa ukuba uzame izisindo ezahlukeneyo ngaphambi kokuba uqale. Kwaye umthwalo, ngendlela, ukulawula impilo.

Ukufakela nge-jerk, kuyimfuneko ukuthatha imizuzwana engu-3-4 ukuyeka, ukulungisa ibha. Ukuzivocavoca kwenziwa ngokuzithemba, kodwa ngaphandle kokuxubusha. Ibha iyancipha.

Kwakhona, iiprogram zokuqeqesha i-universal zokunyusa umzimba zibandakanya imithangala ngeemilinganiselo. Isisindo kufuneka sikhethwe njengokuba ngokwenene ukuphakamisa izihlandlo ezili-8 kwiindlela ezi-4.

Ukucwangcisa isicwangciso

Kukwafanelekile ukuba uqaphele ngokuqwalasela, uxelele ngokunyusa kwe-weightlifting. Inkqubo yoqeqesho, ngokubanzi, ihlala yenziwa ngamnye kumdlali ngamnye, ngokuqwalasela iimpawu zakhe zomzimba, izakhono (okanye ukungabi nako) kunye namakhono. Kodwa ngokubanzi, i-weightlifters yenza okufanayo.

Uqeqesho lokuqala lujoliswe ekuphuhliseni umva kunye nesifuba. Nazi izinto ezibandakanyiweyo:

• I-Hyperextension (3 i-10/15 izikhathi).
• Inkcazo yeklastiki (6 ukuya ku-10).
• Inkcenkca yeBhenki (6 ukuya ku-12).
• Ukukhupha ngentloko ngeentambo ezinkulu (4 ukuya ku-12).
• Cinezela ii-dumbbells kwi-angle ye-degrees ezingama-30 (4 ukuya ku-12).
• Ukubethelela intonga ngokukhawuleza kwi-slope (4 ukuya ku-12).
• Ukuphakamisa imilenze ngokugxininiswa (3 ngo-15).

Inani leendlela kunye nokuphindaphinda kungaguquleka ngokuzimeleyo. Ngokubanzi, kuthatha malunga neeyure ezintathu.

Uqeqesho lwesibini lujoliswe ekuqiniseni izandla. Nantsi oku kuquka:

• Ukunyuka kwee-triceps kwimivalo (5 ukuya kwe-12).
• I-press ye-barbell nge-intsimbi encinci (5 ukuya kwe-12).
• Ukukhonkxa kwezandla kunye ne-dumbbells "isando" (3 ukuya ku-15).
• Inkcazo yamabhentshi aseFransi kunye nama-dumbbells (3 ukuya ku-15).
• Ukuphakamisa isifuba nge-back back (4 ukuya ku-12).
• Ukukhenkcezwa nokwandiswa kwesalathisi sesandla (3 ukuya ku-15).

Uqeqesho lwesithathu luyimfuneko ekuphuhlisweni kwamagxa kunye nemilenze. Ngoko ke, kufuneka iqulethe oku kulandelayo:

• Izikwere nge-barbell kwiimigxa (4 ukuya ku-10).
• Cinezela ii-dumbbells ngokuthe ngqo, kwindawo "yokuhlala" (4 ukuya ku-12).
• Ukungaphumeleli ngebar (4 ukuya ku-10).
• Ukuxubha kwi-bench incline (3 ukuya ku-15).
• Ukudibanisa nebha (3 ukuya ku-15).
• Mahi izibhambathiso kumacala (3 ukuya ku-15).

Ngaphandle kwezi zifundo, inkqubo yokuqeqesha ubunzima ayinakwenzeka. Ukugqiba ukubandakanya kule midlalo, umntu kufuneka aqaphele ukuba uya kuchitha amaninzi amandla kunye namandla kuwo, kunye nexesha. Ekuqaleni, kuya kuthatha iintsuku ezintathu ngeveki, kodwa kuya kufuneka ukuba uqeqeshe rhoqo. Kodwa, ukuchitha ixesha, umntu uyingenisa yona. Kwaye oku ngokunyamekela ngokuqinisekileyo kuqinisekisa umphumo.