Ezemidlalo Ukufaneleka, Umzimba wokwakha
Amandla Grip. Nciphisa isango ebhentshini cindezela. Simulator sokuthuthukisa amandla ukubamba
amandla Grip - lena kuyinkomba ebaluleke kakhulu ngenxa yawo wonke umuntu, ngoba isango isetshenziswa yonke indawo - kokubili ekuphileni kwansuku zonke futhi kwezemidlalo. Futhi uma okuphila izikhali kwenziwe imisebenzi azisho lutho: bear izikhwama, bamba okuthile, ayisizi okuningi ngalo mdlalo. Cabanga nomsubathi abangakwazi ubambe barbell ezandleni. Yini impumelelo angakwazi ukufeza?
Indlela ukwandisa amandla ukubamba
Yingakho abantu abaningi owaqala ukudlala ezemidlalo, futhi ngezinye izikhathi ngisho anisuthi abasubathi wazibonela ngokuvamile unemibuzo mayelana benzeni ukuze amandla ukubamba anda. Uma ubhekana kancane ngaphambi, muntu ongasho ukuthi unakho uhlu umzimba ezikhethekile. On ke ungafunda, kokuba ufunde lesi sihloko kuze kube sekupheleni.
amandla ukubamba kwezinkambiso
Uma amandla wena ukubamba kudingeka ukubhekana umdlalo sina, bese udinga ukuthola yikulu kangangani. Ukuze wenze lokhu, kudingeka uhlole lizinga ngamandla ngemilenze yakho, bese uqhathanisa kubo nemithetho esemthethweni armliftinga Association. Khona-ke ungase ubone uma amandla akho isandla isango kwanele. Regulations zincike isisindo athlete, futhi namuhla siqukethe:
- Abesilisa kufika ku-70 kg: ukuqaliswa kwe-CCM - 68 kg, MS - 73,3 kg, MSIC - 78 kg.
- Ngo kwabesilisa, nesisindo 80 kg: kokwenza GDN - 73 kg, MS - 78 kg MSMK - 83 kg.
- Abesilisa kufika ku-90 kg: ukuqaliswa kwe-CCM - 78 kg, MS - 83 kg, MSIC - 88 kg.
- Ngo kwabesilisa, nesisindo 100 kg: kokwenza GDN - 83 kg, MS - 88 kg MSMK - 93 kg.
- Ngo kwabesilisa, nesisindo 110 kg: kokwenza GDN - 88 kg, MS - 93 kg MSMK - 98 kg.
- Ngo kwabesilisa, nesisindo 125 kg: kokwenza GDN - 93 kg, MS - 98 kg MSMK - 103 kg.
- Ngo kwabesilisa, enesisindo kg phezu 125: kokwenza GDN - 98 kg, MS - 103 kg MSMK - 108 kg.
- Kwabesifazane enesisindo kg 60: kokwenza GDN - 48 kg, MS - 53kg MSMK - 58 kg.
- Ngo abesifazane enesisindo kg engaphezu kwengu-60: kokwenza GDN - 53 kg, MS - 58kg MSMK - 63 kg.
Lezi zindinganiso zisebenze armlifterov-abasubathi esinye sezifundo ezibaluleke kakhulu, okuwukuthi, isisindo ephakamisa ngesandla esisodwa. Kuyacaca ukuthi abasubathi kungukuthi abahlanganyela kulo isiyalo akufanele uyiphakamise isisindo enjalo, zivela nje neziqondiso.
ngamandla ukubambelela imincintiswano
- Rolling Thunder. I projectile kuyinto isigwedlo okuyinto cranked. It hung pancake indinganiso induku. I umdlali Uphakamisa isisindo ngesandla esisodwa. Okwamanje, lokhu isiyalo eyinhloko mncintiswano.
- Oluvala amasondo Appolon sika. isiyalo Jikelele, okuyinto uhlobo deadlift, kodwa entanyeni mkhulu kunokhalo-Olympic zakudala.
- ibha Saxon. Qeqesha afana wangaphambilini, kodwa entanyeni has simise elingunxande.
Ngaphandle kwalezi ezintathu, kukhona nezinye, kodwa iningi amandla ukubamba izwakalwa kuphela roller. Imincintiswano armliftingu umbukwane kakhulu futhi ngenxa yalokho abe udumo okusezingeni eliphezulu, ikakhulukazi emazweni aseScandinavia.
Bonisa zokuthuthukiswa amandla ukubamba
umzimba static
umzimba Static ehilela imisipha ukubambezeleka esishubile isikhathi esithile. Elivame ukusetshenziswa kakhulu visy nokubuyisa induku. Ake sihlole kubo ngokuningiliziwe. Mhlawumbe umsebenzi static ethandwa kakhulu kuyinto ukulengiswa elula on the crossbar. Ukuze ngilifeze hang on the crossbar bese ubamba on eside ngangokunokwenzeka. Uma hung imizuzu engaphezu kwemibili, kunengqondo izinkinga umsebenzi. Ukuze wenze lokhu, kufanele ufake i-extenders oluvundlile noma usebenzise izinsimbi ezengeziwe. Ukuze wenze nokugcinwa kwebha kufanele ufake ubukhulu okwakufuneka izinsimbi igobolondo bese ubamba ke isikhathi eside ngangokunokwenzeka. Ekuhambeni kwesikhathi ungase ukwandisa ubungako izinsimbi. Kungenzeka futhi ukusebenzisa extenders isango. Ngaphezu kwalokho, ukusebenza okuhle kunikeza ubambe Pancake kusuka ibha ngeminwe yakho, futhi le ndaba njengoba uhambo umlimi sika.
umzimba ashukumisayo
Ukwenza ukuzivocavoca ashukumisayo kuhilela ukusikwa gqwa futhi ngilulekela kwemisipha, okungukuthi, awudingi ukuba ubambe isisindo luxhumanisa, kodwa kunalokho ukulihambisa kanye trajectories ezahlukene. umzimba Dynamic aziwa kakhulu, kodwa abanendlela eyaziwa kakhulu futhi esetshenzisiwe flexion nokwelulwa ngesikhathi esihlakaleni, kanye supination futhi pronation. Ngaphezu kwalokho, sokuthuthukisa izicubu ibhodi lemisindo evame ukusetshenziswa izivivinyo ezifana ebhentshini cindezela reverse isango, curls nge isango iqonde futhi ayibanzi isango ebhentshini cindezela, kanye nabanye abaningi.
Odnosustavnye ukunyakaza
- Flexion nokwandiswa esihlakaleni. Ukuze enze flexion ukuthatha ngumthwalo izandla uzibeke izintende up. Force ibhodi lemisindo isihlakala goba, nokuphakamisa izinsimbi, bese aphansi ke kancane. Buciko isandiso efanayo, kodwa isikhundla ukuphumula izandla izintende phansi.
- Supination futhi pronation we esihlakaleni. Lokhu 'zisonta "ezinyakazayo emabhulashini. Ukuze uthathe ngumthwalo ukusebenza yabo bese shayela umzimba side (supination) nokusuka umzimba (pronation). Esikhathini isikhundla sokuqala nge entendeni ebhekene supination phezulu futhi pronation at - phansi.
- Curls isango ngqo. Lokhu kuyinto efana ukunyakaza nezidumile ukudonsa biceps, kodwa has umehluko wemisindo nemiqondo yamagama yayo. Ukuze bakhiphe ke, ubambe barbell isango iqonde, okungukuthi, izintende zezandla zenu kufanele amboze phezulu entanyeni. Ngemva kwalokho, agobe izindololwane zakho, khona-ke kancane kancane aphansi. Ngaphezu ngemilenze, umthwalo umsebenzi futhi biceps izandla.
ukunyakaza polyarticular
Lapho ukunyakaza polyarticular zisetshenziswa amalunga omzimba amaningi, ngakho abizwa ngokuthi eziyinkimbinkimbi. Ngaphezu ngemilenze, zihilela nezinye izicubu zomzimba. Phakathi umzimba polyarticular ukunikeza ezifana:
- Nciphisa isango ebhentshini cindezela. Ukuze nokuqaliswa kwalo kudingeka ukuba ulale phezu kwebhentshi ngoba ebhentshini futhi ukuthatha post njengoba e ebhentshini cindezela. Kodwa ngokwanele ukuba nezingqondo ezivalekile bese - ibanga phakathi izandla zakho kumele singeqi 15-20 cm entanyeni Kancane ephansi, kodwa Awubathinti esifubeni ke ngawakhamela out into eyaba alufakwa it up .. Uma usebenzisa lesi sivivinyo isisindo sina, udinga belayer. Kulesi umsebenzi, ngaphezu ngemilenze, esingathí sina umthwalo perepadaet futhi triceps.
- Ukuhlanekezela isango ebhentshini cindezela. Enye ukucindezela umzimba. Ukwenza kube njengasekuqaleni, kodwa ibha esithathwayo isango reverse (zezandla iqondiswe ekufezeni ikhanda) ububanzi isilinganiso. Lokhu kuyashaqisa kakhulu, ngakho-ke qiniseka khona ukwesaba. Ngaphezu ngemilenze, umthwalo umzimba kakhudlwana futhi triceps nemisipha pectoral.
- Deadlift. Ukuze lesi sivivinyo, setha barbell phansi noma ume. Bend phezu, ubambe ibha ngezandla zakhe kanye ukunyakaza kancane zisashisa. Ngemva kwalokho wehlise ibha kuya indawo yokuqala. Kubalulekile ukuqinisekisa ukuthi ngemuva ngesikhathi umsebenzi kwaba oqondile, ukulimala kungenjalo kungenzeka.
Eziguquliwe sokuthuthukisa amandla ukubamba
Kunenye Simulator ethandwa kakhulu amandla ukubamba - olwandisa "kusho uCaptain Phahlaza," esakhiwa izingalo ezimbili isiphethu phakathi kwazo. expander okunje kuyadingeka cindezela isandla ukuthi uyakwazi ukwandisa amandla ukubamba ngokushesha. I-analog i olwandisa enjalo ongakhonza zonke ezaziwayo iraba ring olwandisa, owawungumnyaka ethandwa kakhulu eSoviet Union.
Isibonelo lokuqeqesha sokuthuthukisa amandla ukubamba
Ngakho, manje wena ukwazi ukuthi ukuthuthukisa amandla isango, manje kubiza ukukhombisa isibonelo silinganisiwe lokuqeqesha ukuze imisipha ibhodi lemisindo. Uhlelo akuyona impoqo, ungakhetha ngokwabo zokuziqeqesha kangcono.
Uma ungeke ukwazi ukuya ejimini, khona-ke nje ukwenze visy on the crossbar. Kungenjalo ungakwazi ukuthenga olwandisa ukuba umsizi abaqotho ukwandisa amandla isango.
Ngo ejimini, ukulandela izivivinyo ambalwa ukuze ngemilenze, kanje:
- Ukugoba ngesikhathi esihlakaleni - 4 amasethi ezinikezwa 20.
- Isandiso ngesikhathi esihlakaleni - 4 amasethi ezinikezwa 20.
- Ukoma isango kwesokudla - 3 amasethi 10 ezinikezwa.
Indlela ukuqeqesha amandla ukubamba futhi isitimela uma ngaso sonke - kungcono nje ukuba umuntu azenzele isinqumo. Kunoma ikuphi, Angikwazi nje sengathi ngabe inhlanhla kukho konke emizamweni yakho!
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