Powerlifting - kungcono ... Thola ukuthi Powerlifting

Powerlifting - kuba umdlalo onzima odinga ukusebenzisa akhathazayo, ukudla okufanele, ezilungele ukulimala siqu nokuzinikela okuphelele. Ukukhulisa izikali kangaka kudingeka imisipha evuthiwe imilenze, izingalo, emuva nasesifubeni. Ngakho ukuthi indlela kusuka imfundamakhwela ukuze balukhulume kulo mdlalo akukona nje ngokwenza izivivinyo ezintathu zezinhlayiya eziyisisekelo. Kuyadingeka ukuba afeze namanje abaningi ezincane. Kulesi sihloko sizoxoxa ngalokho Weightlifting.

isisekelo

Njengoba kushiwo ngenhla, lo mdlalo lumayelana ezintathu umzimba eziyisisekelo. Lokhu induku cindezela, deadlifts futhi squats. Ngo ngayinye zalezi umzimba, lo msubathi kumele ukukhulisa kakhulu ngendlela ethatha kungenzeka kubhekelwe esindayo isisindo Ukucaciswa.

It kuvela ukuthi weightlifting - kungcono amandla Triathlon. By the way, sawo esiningi, lokhu eziyinkimbinkimbi liyasetshenziswa. Kuphela focus eya Ukwakha-up yemisipha. Ngo Powerlifting njengebalulekile amandla kuphela amazinga.

Uhlelo ukuqeqeshwa senziwa ukuze umsubathi uyakwazi ukwenza umsebenzi nge esiphezulu isisindo kungenzeka izikhathi 1-2. Phumula phakathi amasethi kungenzeka kuphele imizuzu engu-10 ngoba lokho umzimba echayeke imithwalo ngokweqile, futhi kuyadingeka ukubuyisela isikhathi.

Umlando omfishane

Ezemidlalo "Powerlifting" waqala ukuthatha bobunjwa ekhatsi West phakathi nekhulu lama-20. Ngaso nje kulesi sikhathi anda abasubathi net abafuna ukuthuthukisa amandla abo amazinga ngosizo bar. Esikhathini 60 aphethwe imincintiswano kuqala Powerlifting, futhi International Federation (IPF) yasungulwa ngo-1972. Ngemva konyaka, ubuqhawe owawuse owanikhipha ndawonye abasubathi ezivela emhlabeni wonke.

Ezweni lethu, ukuthuthukiswa umdlalo sika zaba iminyaka engu-70. Kodwa Powerlifting imincintiswano olusemthethweni abangu kuphela eyenziwa in the 80s. Ngesikhathi esifanayo ubelokhu emhlabeni ayibonwa. Futhi ngo-1990, iSoviet Union labetibambile ubulungu IPF.

inzuzo

Njengoba kushiwo ngenhla, Powerlifting - kuyinto conjugate ezemidlalo nge ingozi yokulimala. Ngakho-ke, ukuqeqeshwa ngokomzimba iwukuba lo msubathi kubaluleke kakhulu. Neukreplonnye amalunga nemisipha, imisipha kabi athuthukile enze umuntu sengozini ephakamisa imithwalo esindayo. Ngenxa yalokho, ngaphandle ukuqeqeshwa okukhethekile kanye nokudla okufanele bayakhohlwa Triathlon.

Kodwa nge efanele, izinzuzo zisuke zisekhona. Kuyinto kanje:

• amasosha omzimba Eliphakeme.
• Ukuqinisa imisipha, amathambo nemisipha.
• Kokulinganisa ukudla ubuthongo.
• isesimweni esihle ngokomzimba.
• Ukuqinisa zenhliziyo.
• okukhuthazela Eliphakeme.
• I ukuzinza kohlelo hormone.
• amandla Eliphakeme.

Kufanele kuqashelwe ukuthi izinzuzo Powerlifting kuzokwenzeka kuphela uma uzilungiselele kahle iprogramme. Kuyadingeka ukuba ikhumbule zonke nemingcele ngazinye umuntu: .. Sex, ubudala, isimo sempilo, njll Umqeqeshi ubophekile ukuba atshele imfundamakhwela umsubathi ngezingozi mdlalo, futhi uma akazange azisole ukwenza, nihlelele kahle ke ukusebenza izinsimbi ezisindayo.

ukulimala

Uma okungalungile weightlifting ukusebenzisa kungaba yingozi empilweni. Ngakho, lokho kuyingozi:

• Offset disc futhi akwazi ukugcina herniated.
• ukulimala kabi amalunga, imisipha, nemisipha nemisipha.
• izinkinga Inhliziyo.

Ungahlanganyeli ekuziphatheni kulo mdlalo phakathi nenkathi yokuqhuma kobusha. Ngalesi sikhathi skeleton likhula ngokushesha, futhi imithwalo esindayo kungabangela kwezinso unomphela ukuthuthukiswa ikholomu umgogodla. Futhi ingozi lomthwalo ngokweqile uqwanga. Ngemva umonakalo zabo futhi ngeke ibuyiselwe.

Powerlifting namantombazane

Emantombazaneni umdlalo - ikhono hhayi kuphela ukuncipha emzimbeni kodwa futhi qinisa imisipha, ukuthuthukisa ukuma futhi babe namandla futhi beqiniseka kakhudlwana. Manje kuyathandeka Inganekwane evamile kakhulu ukuthi weightlifting (izithombe abasubathi exhunywe sihloko) kuholela hypertrophy kwemisipha kwenza sibalo yowesifazane wesilisa. Empeleni, umzimba female testosterone kancane kakhulu, ngakho ukwakha imisipha omkhulu akunakwenzeka ukuba aphumelele.

Ngakho-ke nje ngemibono zamanga mayelana Powerlifting. Ukuzivocavoca ngoba kuhloswe hhayi ngesikhathi mass Ukwakha-up, futhi phezu kwenaba kwemisipha ukuze andise amandla abo. Futhi uma naye ngeke asebenzise ama-hormone nemithi ukuncela amaprotheni Kilos ke ukuthola imisipha steel wayengatholi ezimiselwe. Yiziphi izinzuzo Powerlifting sokuba namantombazane njalo? Lo mdlalo kuzovumela:

• Qinisa sibalo. Umzimba bethola ukukhululeka muscle iyoba sexy nakakhulu futhi efiselekayo nengxenye enamandla.
• Kukhona okukhona ahlukahlukene. Phakathi ukuqeqeshwa burns eziningi kilojoule, ngakho wena cishe ngcono.
• Khulisa amandla. Lokhu kuzosiza ukuba afeze imisebenzi yasekhaya lula kakhulu. Ngokwesibonelo, ukuhambisa usofa, uma umyeni wami akekho ekhaya.
• Ukuhlakaza umzimba. Kulokhu, kusukela imikhiqizo esetshenziswa uzozuza okuningi. Futhi isikhumba wahlanzwa emzimbeni.

Ukuzivocavoca Wabasaqalayo

Beginners kufanele kuqale izivivinyo eziyisisekelo ukuthi ezilungiselela umzimba ngoba umthwalo njalo futhi ezisindayo. Udinga zenziwe okungenani izinyanga ezintathu ukuze ubone uma amazinga amandla nokuthi ingabe uyafisa yini ungenzi bahlanganyele kulo mdlalo ikhule.

Kancane kancane, lo umsebenzi eziyisisekelo ezidingekayo ukuxhuma nokuningi inala ezinikezwa. Kungenjalo, imisipha ebuthaka kungathatha phezu mncintiswano. Into ebaluleke kakhulu Powerlifting - imishini umsebenzi. Kumelwe kugujwe nakanjani lapho ephakamisa iyiphi izinsimbi. Yilokho okuyokwenza ukunikeza imiphumela emihle futhi zokunciphisa yokulimala.

ngubo

1. amabhandeshi

Sidinga ukuvikela kwedolo. nabo asiza uvuke ngesikhathi ezimfushane. Usizo kuzoncika imishini umsebenzi kanye nohlobo kanye nekhwalithi amabhandeshi. Kunezinhlobo ezintathu kuphela umkhiqizi eyinhloko into ngubo: Marathon, Titan futhi Inzer. Mayelana yimuphi kubo kungcono, imicabango yabantu washintsha. Kukhona zombili impendulo emihle nemibi. Ngakho-ke, zonke umsubathi kufanele ithathe amabhandeshi ngamunye.

2. Shoes

Beginners akudingeki ukuthenga izicathulo ezikhethekile. Nokho, lapho umqondo womsubathi kuba professional, lokhu kusho imishini kubaluleke kakhulu. Ngokwesibonelo, ezimfushane Kungcono ukuthenga izicathulo ezikhethekile.

Ngokuqondene deadlift, ebaluleke kakhulu - ibanga kusuka emugqeni emadolweni. Ayanda kuba, kuba lula ekutheni kube nokubuyisana. Ngakho-ke, ngidinga izicathulo ne ematheni eqinile nakho ngeke kusize kakhulu futhi ezacile (kungenjalo kuyoba nzima ukugcina ibhalansi yakho). Okwamanje, imodeli engcono ukhiqiza ngokuqinile Adidas. Bangabaholi ukhululekile kakhulu futhi ukuhlangabezana yonke imithetho kulo mdlalo njengoba weightlifting. Photo izicathulo ungakwazi ukubheka izinsiza ayisipesheli izinhlu yenkampani nokunye.

3. Mike ngoba ebhentshini cindezela

Yeka okuhlangenwe ucezu ebalulekile imishini. Kuyasiza lokhu, njengoba cindezela ebhentshini. Powerlifting, njengoba kushiwo ngenhla, - ezemidlalo esibuhlungu. Futhi lokhu ihembe kusiza ukuthathelwa umshuwalense. Wenziwe lendwangu enwebekayo ngokuqinile kakhulu ithungwe. Umgomo we operation - unciphe endaweni esifubeni, ngokusiza ngawakhamela bar. Bagqoke up wakhe ukuba umane uyiphupho. Udinga okungenani oyedwa. Ngesikhathi ebhentshini uyanezela mayelana 15-25 kg. Nakuba abanye abadlali bayakwazi ukungena isisindo ngaphezulu ngaphandle kosizo izikibha. Ngokho-ke ndaba ngabanye kakhulu.

ukudla

Powerlifting - it is umdlalo, isiqubulo esithi kuyinto: "Yidla ngendlela efanele." Inketho ekahle kakhulu - dala ekudleni kwakho siqu nge uchwepheshe wezokudla okhokhelwayo. Uma lokhu kungeke kwenzeke, khona-ke lezi ziqondiso ezilandelayo:

• Uyeke utshwala, neziphuzo ezinoshukela futhi uphuze amanzi amaningi.
• Ungafaki kusukela ekudleni ukudla lula, ayi futhi yimuphi ukudla okwenziwe. Yidla ukudla zemvelo kuphela.
• Faka imifino njalo lapho udla. Ziyakwazi liyinqolobane amavithamini, fibre, futhi aqukethe Antioxidants.
• carbohydrate ayinkimbinkimbi nezithelo edliwayo nganoma yisiphi isikhathi. Uma kuziwa nge okusezingeni eliphezulu glycemic ukudla Inkomba (okusanhlamvu, i-pasta, njll), ke kungcono udle emva Amazing.
• Hlela ekudleni kwakho ngeviki. Ingabe preform. Imithamo endlini kufanele njalo kube izithelo ngokwanele namantongomane. Nokho, ukudla okugcwele awukwazi ubuhlungu Thenga kakhulu okusanhlamvu inyama.
• Yidla njalo emahoreni 2-3. Lokhu ukuphuthumisa umzimba uyombhubhisa fat ngokweqile.
• Esikhathini ekudleni nsuku kufanele lifake amafutha anempilo. Lena nati, zemifino amafutha nenhlanzi.
• Hlukanisa ekudleni kwakho. Ngokuvamile, umsoco ofanele kuholela ezibangela ukubhalelwa kuziphendulela ngefanelo, sihlale njalo ngifuna izindlela ezintsha.

isiphetho

Manje ngoba sewuyazi ukuthi lokho Powerlifting. Ekugcineni ngifuna ukukuxwayisa. Powerlifting ngeke ingabe iyiphi impilo (kokubili ukuqina), noma imali eningi (kunalokho, izimali uzobe njalo baqhubeke ukudla, izakhamzimba, imishini nokunye. D.). Ngakho, ngaphambi kokuba uya kulo mdlalo, okuhle cabanga konke!