Weightlifting: umsebenzi. Isethi umzimba ezinesisindo

Ngu uqobo, isisindo njengoba imishini ezemidlalo yasungulwa kudala ngekhulu XVII, Russian Empire Gunners. Lokhu kungenxa yokuthi amasosha ayephethwe icala izibhamu ezinkulu, kwadingeka ukuba amandla nokukhuthazela okukhulu. Kungenxa yalesi core ukuthi enamathiselwe ipeni futhi baqeqeshwe.

Futhi, igobolondo lalisetshenziswa isekisi ondlovukayiphikiswa amakamelo, futhi ngasekupheleni kwawo-40-yalolucwaningo kwekhulu elidlule waqala ngenkuthalo balolonge nokuthuthukisa weightlifting. Ukuqeqeshwa okunikezwa tonic nomphumela futhi imisipha ukukhula. Kwase kubekwe isisekelo e-USSR, bese kuthi emva kwalokho-ke waqala zasakazekela kulo lonke izwe.

ulwazi eyisisekelo

Noma yimuphi umsebenzi kumele kwenziwe nge ukulungiselela kahle, efanele kanye nolwazi. Kuyinto ayihlukile neze kulo mqondo, futhi isisindo-ephakamisa. Ukuqeqesha athlete professional akunakwenzeka ukwenza iqhawe elikhulu imfundamakhwela, kuyoba Cishe silimala. Injongo eyinhloko kulesi simo ingafika ukukhuthazela ncamashi kwemisipha, kanye nabo bonke abanye kuyofezwa enqubeni.

Ngenxa yokuthi ngesikhathi ukuqeqeshwa igxile amaqembu ehlukene imisipha, ke isisindo ikhethwa ngabo ngamunye. Ngakho-ke, into yokuqala udinga ukuqala kwasekuqaleni, kangakanani ukunikeza ngokwayo ne nezinto ezidingekayo. On ukudayiswa kukhona izinsimbi zakudala 16, 24 no-32 kg, kodwa manje ngaphandle kwezinkinga zingatholakala futhi 8, ngisho 64 kg.

Ngemva kwalokho kufanele afakwe ngokuvumelana izikali isisindo kanye umzimba, okuyinto oyokwenziwa nabo, kusukela kule ukubala ukuthi emikhulu imisipha iqembu, kuya kuba nzima nakakhulu ukuba igobolondo.

Kungcono bazenzela idayari ekhethekile, lapho wena uyokwenza irekhodi imiphumela yabo: impilo, lisondela, isisindo amagobolondo, ezinikezwa, nezikhathi lokuphumula, amakilasi futhi zonke izinto zifanele.

Ukukhetha izinsimbi

Ukuze sithole igobolondo ofanele, lapho akhethiwe, wenza okulandelayo. Sidinga ukuthatha futhi sithathe dumbbell izikhathi 5 phezu, futhi uma kwenzeka ukuthi zokugcina kuyofika izikhathi ezimbili kanzima kakhulu, kungcono ukuthatha esinye, esincane. Kunoma ikuphi, isisindo kancane kususwe izikhathi ezimbalwa kakhudlwana.

Beginners kukhona izinsimbi kangcono 10 kg, futhi ngemva, ungahlala wengeze izinsimbi.

Kukhona futhi amagobolondo eziyize, okuyinto ongasigcwalisa isihlabathi noma ukuhola, futhi ngaleyo ndlela ngokuzimela alawule isisindo sabo. Noma ubani akwazi ukuthenga izinsimbi, intengo esemgwaqweni ezingeni kufinyeleleke umsubathi ngamunye. Ngokwesilinganiso, izindleko simiswe ngalendlela lelandzelako:

Isisindo 8 kg.	800-1000 p.
Isisindo 16 kg.	1000-1200 p.
Isisindo 24 kg.	1200-1350 p.
Isisindo 32 kg.	1350-1500 p.

Izinzuzo ukuqeqeshwa ezinesisindo

Kuyini kuhle isisindo-ephakamisa? Ukuqeqeshwa nale igobolondo uhlobo eliyingqayizivele. Lokhu kungenxa yokuthi i-isisindo uye sigudluke maphakathi gravity, okuvumela imisipha ukusebenza kulezo izindiza, afaneleka kuphela umzimba kettlebell. mphumela awutholakali nanoma iyiphi enye projectile.

Nakuba ukuqeqeshwa ezinesisindo zihlanganisa ezemidlalo ezahlukene, uhlu eyala has izikhundla ezimbili kuphela:

1. Push izinsimbi ku umjikelezo ephelele (ukwehlisa kusukela phakathi kwemilenze).
2. Classic umcimbi elihlangene ehlanganisa Jerk isisindo ngesandla esisodwa bese ibenze izinsimbi ezimbili esifubeni ngezandla zombili.

Naphezu monotony sobala, ke ngokubaluleka kuthandwa isisindo-ephakamisa sabantu. Izivivinyo kuthiwa kuhloswe asathuthuka:

• imisipha ithole imilenze quadriceps;
• ehlombe ibhande;
• imisipha emuva.

Yini enye eba weightlifting

Lezi umzimba zenzelwe ukuthuthukisa:

• amandla nokukhuthazela ;
• ukusebenza emzimbeni;
• Ukuzivumelanisa nezimo yomgogodla;
• amandla.

Cishe, ngeke ukuthole kwenye ezemidlalo ukuthi kungaba ahlukahlukene ngakho futhi eziyinkimbinkimbi ukuthuthukisa amakhono emzimbeni. Yiqiniso, sibonga uhlelo olusha ukuqina, ungazama esikhundleni ukuqeqeshwa ezinesisindo, kodwa akunjalo nekuchazwa nohlaka methodological, okuyinto ihlolwe kusukela eminyakeni eminingi eyadlula, bengakwenzi.

Ngaphezu kwalokho, lezi umzimba nge igobolondo kancane ebuhlungu emalungeni nomgogodla, uma siqhathanisa nabanye eyala nokuvikeleka.

Weightlifting: umsebenzi

Ngaphambi kokuya ngqo ukusebenza izinsimbi, udinga ukuqala ukuxoxa. Ungakwazi ukuxoxa emalungeni ngosizo intambo noma ukugijima.

Ngokuvamile akhethiwe ngabanye ukuqeqeshwa amandla. Uhlelo i-umsubathi ngamunye kungahluka ngokuvumelana injalo ngokomzimba. Naphezu kwakho konke lokhu, ukuqeqesha eyodwa ekhethiwe umsebenzi othile oluthile umjikelezo ogcwele, ezifana Jerk noma esishaqisayo. Ngokusekelwe ethize umsebenzi kuchazwe umsebenzi nge isisindo laba nzima, kodwa ezinikezwa ezimbalwa, noma ezinesisindo ukukhanya ukubala isikhathi.

Ngokulandelayo, enze lo okuthiwa umzimba elisizayo, lapho bar kungafakwa. Bonke bahlose ube namandla athe xaxa futhi kuthuthukise amandla. Lezi zihlanganisa bagxume besuka emazwini sesimweni ohlezi, deadlift, ebhentshini cindezela emi barbell, njll D.

Ngenxa yokuthi isifundo senzeka izikhathi 3-4 ngesonto, kukhona kungenzeka ukusebenza wonke umsebenzi, okuyinto likhona mncintiswano nokuphakamisa izinsimbi. Umzimba ngesikhathi esifanayo ngokushesha engena isigqi umsebenzi voluminous futhi ezisindayo, njengoba umsebenzi ngamunye yenzeka ngejubane eliphezulu kakhulu, ngenxa yalokho imiphumela kuzobonakala kuqhathaniswa ngokushesha.

ISIBONELO kakhulu Amazing OSOZINYAMA bama

Federation of Kettlebell Lifting njalo ophethe imincintiswano ehlukahlukene. Ukubabonisa yalokho okuhle, qinisekisa ukuthi ukuqeqeshwa efanele. Ngezansi uhlelo eningiliziwe 4 ukuqeqeshwa izinsuku S. Rekston RSFSR iqhawe.

Ngosuku lokuqala iqala esishaqisayo ke - dash kanye ebhentshini cindezela. Ngemva kwalokho, nge okungenani isikhathi sokuphumula, athlete uya lisithekile. Basuke kulandele umzimba ku mshini we a bar ngemuva ekhanda, futhi iphela ukuqeqeshwa icwecwe eliqophayo umzimba.

Ngosuku lwesibili iqala futhi amawing kanye Jerk, transitioning ucindezele esinye sazo, bese isandla yesibili. Ukuqeqeshwa owethulwa jumping phezu bar kusuka isikhundla phansi, iphela lonke futhi umzimba icwecwe eliqophayo.

Kwathi ngosuku lwesithathu, njengoba owedlule ezimbili, iqala kundindizele futhi jerks ke lo msubathi sihamba esitobhini ku imigoqo futhi uphethe flexion nokwelulwa ezinesisindo. cindezela Okulandelayo we bar ngemuva ekhanda, ukuzivocavoca icwecwe eliqophayo, futhi ekugcineni, lesi deadlift.

Ngosuku lwesine ukuqeqeshwa kuhlukile bonke abanye kulelo kuthathela esiphambanweni 8 km kanye esiphezulu imizuzu 40. Okulandelayo - ezihlukahlukene ezemidlalo kanye namathuluzi yokutakula.

Lona uhlelo eqinisekile amakhosi ukuqeqeshwa ezemidlalo.

umzimba ngendlela efanele - isihluthulelo sempumelelo

Ukuze uzwisise indlela efanele siphakamise isisindo, kudingeka uhlukanise inqubo ku izigaba eziningana.

Isisindo kumele ume phambi izinzwane ibanga 20 cm, izinyawo ehlombe nobubanzi ngaphandle. Ngakho shackle kumele kube parallel amathe. Upper isango isisindo esithathwayo, lapho esifubeni esitshekile amadolo bent, kanye umsubathi sesimweni kokuqala. Isandla free eceleni ngaphambili.

Okulandelayo, iya le backswing. Ngenxa isandiso umlenze, igobolondo kufika phansi, ingalo iqondile futhi uya ufake phakathi kwemilenze yakho.

Okulandelayo element main - ubhidliza. Gira banikezwe ukushesha ngenxa esifubeni nasemlenzeni imisipha. Okomzuzwana, okumele ukucacisa umdlali, isidingo ukusebenza isandla ukukhulula kulowo mthwalo ngokuhlehlisa endololwaneni, bese - eqondisa ekufezeni projectile, okuyinto kuleliphuzu ku "indawo abayizimpumputhe."

Kuleli qophelo, kudingeka ume izinzwane zakho futhi siphakamise ehlombe, ungenza podsed encane, ukujula zazo kuncike degree kulungiselelwa lo msubathi nesipiliyoni sakhe.

Fixing senzeka kanje. Athlete elungisa imilenze yakhe, kokushiya ezimfushane, ukuthatha isikhundla iqotho ingalo ukusebenza, ayinikezwe ikhanda. Uma mncintiswano uchitha Federation of ephakamisa kettlebell, lo msubathi kumele okwamanje ukulinda isignali ijaji ukulungisa Jerk. Ngaphezu kwalokho, projectile sokususwa ku backswing, futhi inhlangano iyaphindwa.

ukuqeqeshwa Basics

1. Ngaphambi ukuya ngqo ukuqeqeshwa okuyisisekelo, yimuphi athlete kudinga izinga eziklanywe Uhlelo wokulungiselela. Weightlifting, ngokungafani nezinye ukuqeqeshwa isisindo, bazolokhu, ngakho-ke kuyadingeka ukuba nomusa le imisipha, nemisipha nemisipha ngcono kakhulu. Lokhu lula i ibhayisikili umsebenzi, ukugijima, yokuzijwayeza articular.
2. Kufanele ke uqhubekela ezinyakazayo liyaphambuka, okuzokwenza ukulungiselela uhlobo umsipha.
3. Ukuvivinya ngayinye entsha yethulwa, kuzomele uqale ukusebenza nge isisindo ekukhanyeni, ukuze abangele ukulimala.
4. Kuyadingeka njalo ukwandisa ukushuba nomthwalo, kodwa kuphela lapho umsubathi naye uba nawo lowo ukuthi ngaphansi kwamandla akhe.
5. Uma kufinyelelwa omunye Ngakho, umgomo wayo anda yemisipha. Ukuze icubungulisise ukuthuthukisa uphinde ulungise yalokho, kuyoba kahle ukubuyela ukuzilolonga ukuqina imishini futhi izinsimbi khulula.
6. Esikhathini weightlifting zakudala ukunakekelwa okukhethekile ikhokhelwa hhayi kuphela esiphezulu yokusebenza isisindo, kodwa futhi isibalo enzeke isikhathi esithile. trifles ezinjalo ngeke zinganakwa, ngoba ukukhuthazela kwemisipha isihluthulelo sempumelelo.
7. Nge izisindo kudingeka zenziwe kuphela amasethi mnogopovtornyh.
8. umzila ngqo ukuya ngamagoli abo, kungakhathaliseki ukuthi.

Ukuqeqesha amandla: uhlobo oluthile lokuzivocavoca

Ukudala Amazing elilungile kufanele makudle umsebenzi eziyinkimbinkimbi anomthelela umzimba, njengoba kungithinte ukwanda yemisipha futhi kanyekanye evutha fat ngokweqile.

Ummeleli elivelele laleli uhlobo umsebenzi elandelayo projectile. Kuyadingeka ukuthatha isikhundla kokuqala, bese "ukuyikhipha" isisindo ngesandla esisodwa ehlombe futhi ebeka wakhe phezu kwekhanda, futhi oda reverse ukukwenza lonke futhi.

Injongo eyinhloko yokuqeqesha okunjalo kufanele yashesha umzimba, okuyinto isisekelo kwemisipha ukukhula.

Njengoba for ukuzilolonga, kukhethwa Ukukhetha ngokwanele ahlukahlukene futhi lithembela ngokuphelele okuthandayo.

Ukukhethwa inani ezinikezwa kanye isisindo ukusebenza

isisindo usebenzisa noma inani ezinikezwa Kufanele kukhethwe ngamunye. Abanye abasubathi, kusekelwe emigomweni yabo ngokomzimba (isibonelo, sibalo emincane) kuba lula futhi kuwusizo kakhudlwana ukwenza ezinikezwa ngaphezulu ngokuziphatha nginesikali isilinganiso noma encane. Okunye abasubathi - kunalokho.

Imodi efanele ungakwazi zilawule umzimba ngokwawo. Ngamanye amazwi, lapho ukushuba ububanzi ozizwa ukhululekile ukusebenza kanye nesidingo ukuze zithole imiphumela yabo best. Ngokwemvelo, inani ezinikezwa kumele lenyuke kulingana ne isisindo ezisebenza.

Ububanzi evamile ezinikezwa	Lapho isisindo kumele lenyuke
5-8	9-10
8-14	15-17
14-20	21-26

umoya

Akukhona nje ekukhishweni efanele ukunyakaza, kodwa futhi umgudu wokuphefumula kusho isisindo-ephakamisa. Technique umoya ngesikhathi esifanele cishe omunye izimo ebaluleke kakhulu ekufinyeleleni imiphumela. Futhi lezi zinto ezimbili zihlobe-, kusukela kwesokudla nokugcwaliseka okuzenzakalelayo zonke izivivinyo kungukuthi hit ngomoya futhi awuyeka bushelelezi. Kulokhu, umoya ngendlela efanele, ngesikhathi esifanele kwenza ekukhishweni ezinyakazayo kuba lula.

Noma yimuphi ukuphambuka e ngandlela-thile kukhona ngemuva kochungechunge lwezigameko zokubanjwa amaphutha, nakho kungaholela ekulimaleni.

Ngokuvamile, kukhona kuphela 3 umgudu wokuphefumula, kodwa ngempumelelo kakhulu kuyinto tricyclic. Ngesikhathi lapho kukhona kuyanda, ukufinyelela sigobe, is wabeka-back futhi umoya lula. It iphela ngesikhathi esifanayo njengoba ingalimaza esiphelele. Esesithathu yokugcina ephefumula kufanele kwenziwe ngokushesha ezingaphezu kuka wokuvula yayo.

Uma lo msubathi iqala ukuba sigobe ukungena esigabeni bese uyaqondisa ingalo ke okwamanje kukhona kunomoya okhishwa ngamakhala. Njengoba nje kwamacala izinsimbi omunye umoya esifushane, futhi lapho ukwehlisa - exhale.

Ekuphetheni

Manje ukuthi into yokuqala ulwazi oluyisisekelo senziwa, ungakwazi ngokuphepha uya esitolo bese ukuthenga kettlebell. Inani akuyona okuhlabayo ikakhulukazi, ngakho wonke umuntu angakwazi ukukhokhela ukuqinisa impilo yabo. Isenzo kuyadingeka manje, hhayi ngoMsombuluko noma kufike uNyaka Omusha, njengoba kuyisiko phakathi abaningi.

Uma uthatha zonke izinhlobo yezemidlalo (uhlu ezingasetshenziswa ukudlulisa infinity), Sisebenzisa nge dumbbells ziphakathi kwezinhle kakhulu. Izame ubone yona.