Weightlifting: Ukuzivocavoca nokuqeqesha

Ngaphambi kokuba uqale ukuxoxa ngokuthi yiziphi izinto ezihlobene nokuhlolisisa umzimba, kufanelekile ukucacisa ukuthi ubani okufanele akwenze. Imidlalo, ngokungangabazeki, ihlala endaweni ebaluleke kakhulu ekuphileni kwabo bonke abantu. Uma ufuna ukuba uphilile, udinga ukudlala ezemidlalo. Into esemqoka ukukhetha isiqondiso sakho ngendlela efanele. Futhi khumbula ukuthi udinga ukuzisiza, hhayi ukulimala.

Ukubaluleka Kwezemidlalo Ekuphileni Komuntu

Ngeshwa, impilo yomuntu ingumqondo ongeyena futhi ongenamqondo. Umzimba wethu ujwayele izifo eziningi nezinkinga. Kodwa kunezimiso eziningana ezizosiza noma yimuphi umuntu ukuba alondoloze amandla namandla njengoba nje kungenzeka. Ukuze silondoloze impilo, sidinga inhliziyo enempilo, indlela efanele yokuhambisa umzimba kanye nokujikeleza kwegazi okuhle. Kusukela ebuntwaneni sigijima emgwaqweni, sidlala imidlalo eselula, siphefumula umoya omusha. Ngesikhathi esifanayo, imisipha yethu ikhula futhi ithululelwe ngamandla, ikhule, inhliziyo iqhuba igazi eliphethwe yi-oxygen. Emva kwemidlalo, izingane zifuna ukudla, futhi ukudla okunempilo kunomthelela ekukhuleni nasekuthuthukiseni komzimba. Konke kusebenza kahle.

Kodwa njengoba sikhula, sivame ukuqala ukuhamba ngendlela encane yokuphila, ikakhulukazi eminyakeni yobudala. Ukuhlala emsebenzini, ukungabi khona kwe-oxygen nokunyakaza kusenza sibe buthakathaka. Umzimba ukhululeka, igazi alidlulisi izakhi zokulandelela eziwusizo kuzo zonke izitho, ikakhulukazi ebuchosheni. Ngenxa yalokho - ubuthakathaka, isimo sengqondo esibi kanye nezifo. Ngakho-ke kubaluleke kakhulu ukungena ezemidlalo. Noma yiluphi uhlobo olufanelekayo kuwe.

Kuyini ukwehlisa isisindo?

I-weightlifting imidlalo esekelwe ekuphakamiseni izisindo, njenge-barbell noma isisindo. Ngezinye izikhathi ama-weightighters abizwa ngokuthi ama-bodybuilders. Imidlalo yezemfundo yaqala ukuthuthukisa ngekhulu lama-XX. Ngo-1920, i-International Federation of Weightlifters yasungulwa. Imidlalo isadumile phakathi kokubili amadoda nabesifazane.

Kunezigaba ezincike, okokuqala, ngesisindo nobulili bomhlanganyeli. Kubantu:

• Ngaphezu kuka-105 kg;
• Kuze kube ngu-56 kg;
• 56-62 kg;
• 62-69 kg;
• 69-77 kg;
• 77-85 kg;
• 85-94 kg;
• 94-105 kg.

Kwabesifazane:

• Ingaphezu kuka-75 kg;
• Kuze kube ngu-48 kg;
• 48-53 kg;
• 53-58 kg;
• 58-63 kg;
• 63-69 kg;
• 69-75 kg.

I-Russia ingomunye wabaholi emhlabeni kulo mdlalo. Enhliziyweni ye-weightlifting nje ukuvivinya okubili: ukudonsa ibha kanye ne-push yayo. Phakathi nesikhathi sonke sokukhona kwezemidlalo, imithetho yashintsha. Kusukela ngo-1920 kuya ku-1928, ukulinganisa umzimba kwakubonakala sengathi kwakungumqondo we-pentathlon. Isethi yokuzivocavoca yayihlanganisa: i-jerk kanye ne-push nge ngesandla esisodwa, umshini wokucindezela, i-jerk kanye ne-push ngezandla zombili. Ngo-1928-1972 kwakukhona i-triathlon: cindezela, cindezela ngezandla zombili, jerk. Khona-ke le nkimbinkimbi yenziwa lula ku-biathlon: i-jerk kanye ne-push ngezandla zombili. Ngesikhathi somncintiswano, umgijimi unikezwa izindlela ezintathu emsebenzini ngamunye. Ukuphakama kwesisindo ezimweni eziningi kufakwe ohlelweni lweMidlalo yama-Olympic.

Track and field field

Le midlalo, naphezu kwegama, ayinzima kakhulu. Ngokungafani nokuvivinya umzimba, kunezinhlobo ezihlukahlukene lapha. Abagijimi bakhetha phakathi kokugijima, ukuhamba, ukuxuma nokuphonsa. Akudingi kuphela amandla angokwenyama, kodwa futhi ijubane kanye nokunemba. Le midlalo iphinde ifakwe ohlelweni lweMidlalo yama-Olympic. Ngokungafani nenqubo yokuzivocavoca umzimba, cishe lutho aluguqukile lapha.

Izinzuzo kanye nokulimala kwe-weightlifting

Njenganoma imuphi umdlalo, ukunciphisa umzimba kusiza ukugcina umzimba wethu ngezwi, okuyingxenye ewusizo. Izisindo ze-classic ziqinile futhi ziphilile uma ziqeqesha futhi zidla kahle. Kodwa ngaphezu kokuhle, kukhona umonakalo omkhulu. Uma uphakamisa izisindo, i-arthrosis ne-arthritis ehlangene ingaqala. Kukhona ingozi yokuthola i-hernia ye-intervertebral, "ukukhipha" emuva kwakho. Umonakalo wenhliziyo uyakwenzeka, njengokuba ngaphansi kwemithwalo ephakeme ayisebenzi kumodi evamile, okwandisa ukugqoka nokukhala. Kumele kuqashelwe ukuthi lezi zici zikhona ngabanye futhi zixhomeke esimweni sezempilo somuntu othize futhi zihambisana nemikhuba yabo yokuphepha.

Ukuqhathaniswa kokunciphisa umzimba

Ukuzivocavoca umzimba kunqatshelwe ukuthi kunoma yikuphi ukukhubazeka okubukwayo, okufana ne-myopia noma i-retinal detachment, ukwephulwa komfutho wegazi wangaphakathi, isifo senhliziyo, izinkinga zokuthuthukiswa ngokomzimba komuntu. Futhi, awukwazi ukuhlanganyela kulo mdlalo ngezifo ezingapheli, izifo zobuchopho, noma yiziphi izifo ezingokwengqondo nezifo zesimiso sezinzwa, isithuthwane. Konke okusebenzayo ekuzilolweni kwe-weightlifting kuhilela ukukhulisa izisindo ezilukhuni, ngakho-ke ukuguga ngaphansi kweminyaka engu-7 kuyinto yokuphikisana.

Ukuphepha ekuthwaleni isisindo

Noma imuphi umdlalo uyingozi uma kungekho ukugcinwa kwezinyathelo zokuphepha. Ukusebenzisa nomfundisi onolwazi, ukufeza izidingo zakhe nemithetho, unciphisa umonakalo ongase uwenze. Ukuvimbela izinkinga ngamalunga, njalo uphuze amavithamini udle kahle. Kuwusizo for the imisipha kanye tendon ukuvivinya umzimba emva ngamunye umthwalo amandla. Kuzovikela futhi amalunga akho. Akunconywa ukuba uhileleke ekusebenziseni amaprotheni kanye nemikhemikhali yezemidlalo ehambelanayo. Futhi, umqeqeshi onolwazi uzokutshela indlela efanele yokudla ukudla kwemidlalo, hhayi ukulimaza isibindi nesisu. Ukuphunga umzimba nsuku zonke emva kokuzivocavoca umzimba kuzokuvikela ekuhluphekeni okungadingekile. Kuzosiza ekuvuseleleni okusheshayo kwemisipha.

I-Technique yokuzivocavoca umzimba

Uhlelo lwe-biathlon lweMidlalo yama-Olimpiki luhlanganisa izivivinyo ezimbili. Kodwa ngokusebenza kohlelo lokuvivinya umzimba, kudingeka ukhumbule zonke izinto ezintathu ezilula:

• I-Jerk - ukuphakamisa ibha ngaphezulu kwekhanda lakho ngenye indlela, izandla ngesikhathi esifanayo ziqondiswe, ngesikhathi esifanayo udinga ukwenza i-pair of Popov noma ithini eliphansi. Okulandelayo, udinga ukuqondisa ngokugcwele imilenze, ubambe ibha ngaphezulu kwekhanda lakho.
• Ukuzivocavoca okulandelayo kuyinto push, liqukethe izingxenye ezimbili. Okokuqala udinga ukuthatha i-barbell esifubeni, uyisiphule ngaphandle kwesikhulumi, ngenkathi ungena emgodini ophansi noma u-Popov's ration, khuphuka. Bese wenze i-squad-squad kanye nokunyakaza okubukhali ukuphakamisa ibha ngakwesokunene sakhe. Imigqa kule ndawo endaweni ye-shwung (imilenze kancane eceleni) noma "izikhali" (imilenze emuva nangaphandle). Okulandelayo, udinga ukulungisa ibha ngaphezulu kwekhanda lakho bese uqondisa imilenze yakho. Izinyawo kufanele zime ngokufanayo, ibha ngaphezulu kwekhanda lakho.
• Umsebenzi wesithathu - ibhenki press - namuhla akhishwe ohlelweni Olympic ngenxa ukuhlukumeza kanye nobunzima isahlulelo. Manje isetshenziselwa ukuqeqeshwa kwabagijimi. Okusemqoka kokuzivocavoca ekuphakamiseni ibha kusuka esiteshini kuya esifubeni, bese ucindezela ngenhla umzamo wekhanda kuphela imisipha yezandla. Yile mzuzu ukuthi kunzima ukulawula abahluleli, ngoba abanye abadlali abangathembeki bazisiza ekuphakamiseni umzimba wonke.

Umehluko phakathi kwe-weightlifting, amandlalifting kanye nokwakha umzimba

Iphuzu elibaluleke kakhulu lifihliwe engqondweni yalezi zici eziningana. Igama elithi "ukwakha umzimba" livela emzimbeni wesiNgisi - "umzimba", futhi ukwakha - "ukwakha", okusho ukuthi, "ukwakha umzimba," kufana nokusebenza komzimba. Okubaluleke kakhulu kule midlalo kuyaphonsa futhi kusebenze izidumbu ezifanele zomzimba futhi kubakhombise emincintiswaneni. Abagijimi, abakhiqizi bomzimba banomzimba ohlelekile kakhulu, onamafutha futhi abakwazi ukuphakamisa izinsimbi ezinkulu.

Ukugcoba isisindo kunomgomo wayo ngokusebenza ngamandla emzimbeni kanye nekhono lomdlali ukuphakamisa ngokushesha isisindo esikhulu. Ngokuvamile ama-weightlifters anemisipha evulekile kakhulu futhi aziqhayise ngamacube ama-press angcono nhlobo. Imisipha enamandla emlonyeni naseziswini iwavikela ekulimaleni.

I-Powerlifting isondelene nencazelo yokwenza isisindo, kodwa ihluke. Ukuze uziqonde, udinga ukwazi ukuthi yikuphi ukuvivinya umzimba, nokuthi yikuphi ukulawula amandla okwenzekayo. Uhlelo lwe-powerlifters luhlanganisa ukuzivocavoca okungaphezu kwe-biathlon ye-weightlifters. Le squat ene-barbell, i-deadlift ne-bench press. Igama elithi "powerlifting" livela ngamandla angesiNgisi - "amandla", futhi uphakamise - "vusa". Lo mdlalo awufakiwe ohlelweni lwe-Olimpiki.