Weightlifting, umsebenzi: izinhlelo jikelele

Umsebenzi, ukuphikelela, amandla, amandla - ngaphandle-ke ungeke ukwenze njalo endodeni yanquma bathathe lo mdlalo njengoba weightlifting. Ukuqeqeshwa kulo mdlalo lonke uhlelo, kufanele ulandele uma ufuna ukufeza imiphumela iyamangalisa ngempela. Lesi sihloko ithakazelisa kakhulu. Iqukethe omningi imininingwane, imininingwane kanye umehluko wemisindo nemiqondo yamagama ethize. Konke akunakwenzeka ukutshela, kodwa into ebaluleke kakhulu ukuba uqaphele ukunakwa kuwufanele.

Qala ukufunda

NeBandulo ku weightlifting Wabasaqalayo, yebo, kakhulu sihluke izinhlelo, okuyizona ezibhekana ochwepheshe abanolwazi. Kodwa usuqale kuphela nje. Mayelana yini okufanele ekulandelaneni indlela methodological, kwakukhona izingxabano eziningi. Nakuba ayengenayo inkinga ngokuthi benza ucwaningo yesayensi umbuzo, imiphumela okwanika impendulo enengqondo kulo mbuzo.

umzimba Classic kudingekile ukwenza amaqembu amathathu: izandla ezimbili Jerk, Weightlifting esifubeni lizokhuphuka kuwo. Ngu inkositini kubo, kufanele uqaphele izici of the mdlalo. Inhloso weightlifting kuyinto ukukhulisa izisindo esiphezulu. Ngoba umzimba yokuncintisana inqubo kumele wafunda ngokuhlanganyela umthwalo (projectile).

Uma umuntu ehluleka ukuhambisana nalezi zimfuneko eziyisisekelo, imiphumela ngeke akwenze ngaphandle. Eqinisweni, wayelindele yingcweti eyiphutha amasu amateurish. Uma kungekho isisindo ezengeziwe abalulekile, futhi umthwalo ngesikhathi ukushesha / deceleration kwebha awufiki ukubaluleka edingekayo.

Kakade kulesigaba ke usukela indlela eqotho, edinga ukusebenza lo msubathi futhi eziningi neminye imicikilisho okuhloswe ngazo ukuthuthukiswa kwemisipha. Ukuze ukukhula zabo eziphumelelayo zokuqhuba ibhizinisi, ngasendleleni, kudingeka ulandele nokudla okufanele, lokusho amaprotheni wokuqukethwe owengeziwe.

Mastering Jerk

Nalokhu futhi uqale weightlifting. Ukuqeqeshwa okuhloswe ngaso ukujwayelaniswa nge inqubo athlete ibhekane induku lesithupha ngaphandle imoto. Luqala ngokunikela ukuzilolonga kanye traction ne yokubeka yasekuqaleni. Yileyo umuntu ebuza ibha esifubeni, kanye Ehlala we esifubeni umzimba nasemilenzeni. Bonisa kuyenziwa hhayi kuphela phansi, kodwa ziphathiswe ukuphakama ethile (isigxobo ethathwa ibhokisi, coasters, njll D.).

Ngaphandle hhayi nalaba umzimba ongakwenza, ngoba kuphela ngosizo lwabo novice ungafunda indlela qondanisa emzimbeni. Kwaze kwaba yilapho sebeshiye inkositini le nqubo usungaqala iyadluthula a lunge. Kunoma yikuphi hhayi lisithekile! Ukuze bafike kulesiphetfo, kumelwe siqale sifunde izinto eziyisisekelo futhi bathole isipiliyoni.

Ukutadisha Jerk, abasubathi imfundamakhwela enze ezivamile ukunyakaza umzimba ngaphandle igobolondo. Ngemva kwalokho, bafunda ukukhulisa ibha esifubeni. Okokuqala ngaphandle lunge. Kuye, ungakwazi kuphela zidlule ukuthuthukiswa kwe-ezimfushane. Kubalulekile ukukhumbula ukuthi wagxila lapha linendima ebalulekile, ngakho musa ukunganakwa ukwenza umzimba ezikhundleni ezahlukene. By the way, push kusukela esifubeni futhi okokuqala eyenziwa ngaphandle ukuhlaselwa.

Ukuze uxhume ke ne push udinga ukubeka barbell omncane bahlala endaweni yokubeka, bakubheka kubo ngaleso esifubeni ezingeni. Lona yokuqala. Naye lo msubathi wenza push futhi ukuhlasela. Lapho nje idatha motion izosetshenziswa ezingeni ehloniphekile, ungakwazi ukuhlanganisa nabo.

Umsebenzi ku-biceps

Ngaphandle-ke akusho ukwenza izinto ezisindayo. Ukuqeqeshwa njengoba izimfundamakhwela ziyaye ukholwa, kuzomele sifake flexion (umzimba nge dumbbells, isibonelo), ukuze izandla anda. Kodwa eqinisweni, kwakhishwa lesi simemezelo liyakhohlisa ngandlela-thile. Kuyadingeka ukwenza umsebenzi eziyihlazo, kanye konke ezingasiza kubo: ukudonsa ukucindezela kanye squats phezulu esifubeni sakhe futhi emhlane wakhe, ukusunduza. Iphuzu eliyinhloko ukuthi lokhu kuthinta ukwanda izandla. amabhowudu Amandla, broaches ongazihlwitha isango futhi ukugijima, ukungenisa sehhashi - kungaba kakhulu aliqinisanga isandla. Ukuze enembile, ehlombe imisipha brachioradialis.

Flexion futhi eziningi abaqeqeshi musa ukweluleka ukukwenza, ngoba kudle amandla, futhi-ke kungenziwa esichithwa imisebenzi eminingi ewusizo ukuthi bafake isandla ekuthuthukiseni amaqembu emikhulu imisipha nomthelela ukusebenza kwe izinsimbi. Ngaphezu kwalokho, iningi flexion zibulale unenkululeko yezandla. Futhi wayedinga ukuthatha okuthunyelwe.

Abagijimi abangochwepheshe, echaza Amazing weightlifting Wabasaqalayo, beka sagxila yokuthi izandla ezinkulu, bephishekela okuhlale wathumela kulezi zifiki, ngokuvamile kuholela ezinkingeni nge nokugcinwa kwebha ngaphambili isikhundla. Futhi sengathi lo msubathi noma amandla anele - ukuthatha, futhi ngemva kwayo kuyoba nzima ngenxa yokuntuleka nakalula. Ngakho-ke, uma ufuna hhayi kuphela ukuba weightlifter, kodwa futhi babe izandla okukhulu, kumelwe bayakhohlwa alo futhi ngonanzelelo izinduku uthayi.

triceps

Kodwa akukho ezifundwa ingxenye isandla Awukwazi ukwenza weightlifting. Ukuqeqeshwa edingekayo ukufaka umsebenzi ekuthuthukisweni kwabo. triceps Big akuzona okuthile kungaphazamisi - bayokusiza e ukuthunjwa bar.

Nentuthuko yabo okudingeka ukwenze ebhentshini ukucindezela. Lezi umzimba ukuthuthukisa kokubili emahlombe, izingalo kanye emuva ngezinyawo zabo. Ngamanye amazwi, zisiza ukuthuthukisa amandla asekelayo, okuyilona elidingekayo ukuze umuntu ukulungisa induku phezu kwekhanda lakhe, futhi nokugcinwa kwayo okulandelayo. Kuyinto ukusebenza asebenzayo zemishini yokunyathelisa nge esiphezulu kungenzeka isisindo kunomthelela ukuvela omkhulu ukhamba triceps, kubonakala abasubathi phezulu.

Ngu ukuqaliswa zalezi umzimba kumele wasondela ngendlela efanele. Zonke isisindo udinga ngawakhamela futhi akulula njengoba kungase kubonakale. Futhi uma kuqala ukuze uthole okuhle ngempela, kufanele wengeze elinye kg 10. Bese enye 10. Kanjalo ehlelekile. Kunzima, kodwa nje sibheke imiphumela izisebenzi kukhona ngezithukuthuku amasu afanayo ngafunda ngawakhamela isisindo izikhathi ezingaphezu kwesisodwa nengxenye bebodwa! Futhi lokhu akuyona umkhawulo. Russ Knipp, isibonelo, isibambo isisindo, kabili obukhulu kunobukaJohane kuye.

Okuningi ku ukuthuthukiswa kwe-triceps (kanye emuva, izingalo nemilenze, ngokulandelana) ezithinta push-ups ezinesisindo. Kufanele sihlanganise nabo zhimom ngoba triceps ezifana push-ups abasebenza ngendlela ehlukile. Kumelwe sikhumbule ukuthi lokhu imisipha luyindida kakhulu kunalezo biceps, ngakho kufanele ukwenza umzimba ezahlukene ngoba ukusetshenziswa zonke izingxenye zawo futhi umphumela ongcono.

nokunye kokusiza

Njengoba uhlelo ukuqeqeshwa e weightlifting sinconywa ukuthi unika amandla push-ups ezinesisindo, udinga ukuba ziyaxoxa ngokuthi zingakwenza okudingeka ukwenze.

Okokuqala, udinga ukuqeqeshwa. I saqala kumelwe bafunde ukwenza ezintathu amasethi pushups amabili egcwele. Uma uthola, ungakwazi ukwengeza isisindo. Ezinye weightlifters sebenzisa eziklanyelwe ukuthi zone. Okunye ngocingo dumbbell phakathi kwemilenze yakho. Abanye ukubeka induku "Pancake" emhlane wakhe. Zonke ongakhetha zinhle ngempela, kodwa uma umuntu uhlose ukuphishekela le ezemidlalo efanele, ibhande kuye nganoma iyiphi indlela edingekayo.

Ngakho, yini injongo push-ups? + 50 kg bodyweight. Sikwazile ukufeza lo mgomo, uzodinga uwakhuphule. Engeza isisindo kancane. Kunconywa ukuba enze push-ups njalo ngesonto futhi ushintshe njalo isibalo nama-rep. Four, ayisishiyagalombili, ezinhlanu, amathathu, amabili, amahlanu, abathathu, ezintathu. Futhi kanye ngenyanga - irekhodi push. Kodwa njalo kunesidingo ukuze uqede zonke izindlela ukwenza ukuzivocavoca nge isisindo encishisiwe. Minus 25 amakhilogramu - futhi kaningi ngokuthanda kwakho emsebenzini.

Omunye umsebenzi okufanele kufakwe uhlelo ukuqeqeshwa e weightlifting - a pullover nge izingalo ngqo. Kungani ngidinga it? Ngoba lesi sivivinyo usebenzela ingxenye eside ye triceps max. Uqedile noma nge dumbbells noma barbell. Ukuze enze pullovera kufanele ulale ebhentshini (inhloko kufanele hang kusukwa) futhi uthathe okuthunyelwe lomuntu kuzosiza. Kuchazwa bona amplitude ukhululekile, kubalulekile ukuba ukhiphe izingalo kuya indawo yokuqala. Yibe usubhala pullover (enye indlela - 20 ezinikezwa) nalo lonke. Kumele sikhumbule - izandla kufanele kube njengoba ngqo ngangokunokwenzeka. Bend ngesikhathi lapho dumbbell / barbell uwela ngezansi kwekhanda. Ekulungiseleleni ukuqaliswa indlela yesibili, kubalulekile ukuthatha isisindo xaxa. abasanda kuqala bamangala uqaphele ukuthi elilandelayo 20 rep nge dumbbells ngoyisiwula kusinda lula kakhulu kuneyokuqala.

Alexander Technique Medvedev

ukunakekelwa okukhethekile ungathanda ingasaphathwa uhlelo ukuqeqeshwa eside e weightlifting, akhiwa Alekseem Sidorovichem Medvedevym - weightlifter Soviet, iqhawe futhi iqhawe USSR, Europe kanye nezwe. Lo muntu uye wanyathelisa ezingaphezu kuka-400 (17 zazo uphesheya kwezilwandle), asivulela ekuthuthukiseni lo mdlalo kuleli zwe kanye nomhlaba, kanye nenhlangano nokuhlela yenqubo ukuqeqeshwa.

ukuqeqeshwa uhlelo yakhe Weightlifting Kunconywa ukuba wonke umuntu ofuna ukubhekana efanele. Kuhle izincwadi babhekwa eyanyatheliswa ngo eMoscow ngo-1971, umsebenzi, eyaziwa ngokuthi "ukuhlela ngonyaka Multi-umsebenzi."

Medvedev ekuyi wagcizelela ukuthi weightlifting iyona isiyalo isivinini-amandla, okuyinto kuhlangene ezimbili izinhlangothi umsebenzi. Lo mdlalo kuhilela ekuthuthukiseni kokubili izimfanelo ngokomzimba (kuhlanganise ekhethekile), futhi amakhono omsebenzi. Ngamunye nomsubathi kufanele aqonde ukuthi weightlifting akunakwenzeka ngaphandle ukudalwa izimo biomechanical engcono yokwenza izinto, uyakwazi ukuqaphela iyikho.

ukuqeqeshwa nefilosofi

Indlelanchubo yekusebentisa Soviet waba nombono olukhethekile weightlifting. Ukuvivinya umzimba wawubhekwa njengophawu umfutho lapho umzimba iyaphendula yezinguquko imisebenzi yayo. Lokho kuyinto umphumela ukuqiniswa ukuqeqeshwa umzimba siyenzeka, ngcono kwegazi futhi amandla exchange, ukuphefumula esebenzayo nokuningi. Yebo, yayo ukuphela kwesimiso umqondo womsubathi uzinzile. Kodwa umphumela we-ukuqeqeshwa, kanye umzimba sithuthukiswe, uyaqhubeka.

Ukuqaphela lokhu izici bokuphila kwaba ngesisekelo indlela Soviet. Coaching - akusiyo umsebenzi nje ngokomzimba futhi indlela bagcwalise micro- iphula imisipha. Lena into ithinta ukuhlelwa kabusha umzimba futhi kuthinta yezinto eziphilayo noma yomthetho iyonke. Layisha ebonakalayo nalo mbono unika umbono ephelele umthelela imbangela yokucindezeleka (umsebenzi) futhi kusiza ukubona amandla esiphezulu we weightlifter ekulungiseleleni Uhlelo bakhe ngabanye.

I Bulgarian uhlelo ukuqeqeshwa

Ngo weightlifting kabanzi igama umqeqeshi Ivan Abadzhiev ezaziwayo. Yena uye waqeqesha Amaqhawe Qatar naseTurkey, eziningi kangaka siholwa noHlelo.

indlela Bulgarian muhle ngoba ayikho ingozi overtraining. Isimiso is: ezihambayo njalo futhi kancane kancane uphathe ukuzivumelanisa umzimba wakho ukucindezeleka, okuyinto kuqala ngaye umsebenzi. Kahle kahle, ufuna ukuchitha on ukuqeqeshwa kwesigamu osukwini lwayo asebenzayo futhi akazange suka. weightlifting okunjalo. Workout 1 isikhathi ngesonto - lena akuyona indlela ukufezekisa imiphumela ebonakalayo kulo mdlalo.

Ngaphezu kwalokho, ingozi yokulimala, futhi ukukhathala okungamahlalakhona incane kakhulu uma singadli izinsuku off, ngoba adrenaline siphela ngokuqhubekayo emzimbeni, futhi lokhu kunezela amaprotheni zamagama. Futhi, abasubathi abangochwepheshe ukuqeqesha kanye le ndlela, ingashintshwa ukuze umxhwele kakhulu zangaphambi izinsimbi, kuyilapho abaphikisi babo uzame nabo ngokuqondile kuphela emcimbini.

Nokho, ngokuyisisekelo indlela uyakwazi ukuchaza main Isiqubulo Abadzhieva ukuthi bonke abafundi bakhe bafunde. Futhi kuzwakala kanje: "Ungazami ukwenza ngaphansi kokukhulu."

Amacebo eziwusizo

Le nqubo ukuqeqeshwa weightlifting kuhilela ukwenza ukuzivocavoca ezahlukene, eziningi zazo libe lula, kodwa empeleni kuyizinto likubeka ngokucacile futhi eziyinkimbinkimbi. Ngoba kubalulekile acabangele nezincomo inqubo.

Uhlelo weightlifting ukusebenzisa zihlanganisa ukuqeqeshwa, kusukela ngenduku ephakamisa nge Visa. Abasitholayo, kubalulekile ukukulungisa kule sikhundla yasekuqaleni imizuzwana emithathu kuya kwemine.

Kunconywa ngaphambi Amazing ngamunye ngokwenza izivivinyo on ukuthuthukisa imisipha besisu futhi emuva. Njenganoma izisindo, futhi ngaphandle kwalo. Norma - 4 amasethi 8 rep ke zingandiswa uma uthanda. Khona-ke kudingeka enze uchungechunge lwezinguquko kuzuba.

Buciko uhlobo olufanayo umsebenzi, akudingekile ukwenza izindlela Lesisemkhatsini. Futhi okwamanje sincoma ukuthi uzame isisindo ahlukahlukene. Futhi umthwalo, ngasendleleni, kushintshwe ngendlela inhlalakahle.

Ukwenza izifiso akwenza, kubalulekile ukuthatha 3-4 imizuzwana ukuyeka, uvala ibha. Ukusebenzisa wenziwa ngokuzethemba, kodwa ngaphandle kokuphazanyiswa. Wehlisa ibha ngokuphepha.

Njengoba uhlelo jikelele weightlifting ukusebenzisa zihlanganisa emithambekeni ezinesisindo. Isisindo kumele ukhethe lowo ukukhulisa ngempela izikhathi 8 4 amasethi.

uhlelo umsebenzi

Libuye uzinake ukunakwa, ukhuluma ngani weightlifting. Uhlelo lokuqeqesha, ngokuvamile, njalo uzilungiselele ngayinye umsubathi ngamunye uma sicabangela izici zayo bokuphila, amakhono (noma itlhogeko) namakhono. Kodwa ngokuvamile, weightlifters enze izivivinyo efanayo.

I lizilolonga kuhloswe ukuthuthukiswa umhlane nesifuba. Yilokho-ke kuhlanganisa:

• Hyperextension (3 amasethi izikhathi 10/15).
• Stanovaya induku classical (6 kuya ku-10).
• Bench cindezela (6 kuya ku-12).
• Ukudonsa ikhanda lakhe ukubamba wonke (4 kuya ku-12).
• Bench dumbbell i-engela 30 degrees (4 kuya ku-12).
• Xhumanisa induku kuheleza emthambekeni reverse (4 kuya ku-12).
• Ukuphakamisa imilenze ocingweni (3 kuya ku-15).

Isibalo nama-rep kungase kushintshwe ngokuzimela. Ngokuvamile, kuthatha cishe amahora amathathu.

Ukusebenzisa wesibili kuhloswe ngazo ukuqinisa izingalo. Yilokho-ke kuhlanganisa:

• Yehlela triceps imigoqo (5 kuya 12).
• Drilling ebhentshini isango lincane (5 kuya 12).
• Dumbbell zinyakaze "isando" (3 kuya ku-15).
• cindezela French emi nge dumbbell (3 kuya ku-15).
• Pullups webele reverse ukubamba (4 kuya ku-12).
• Flexion nokwandiswa joint esihlakaleni (3 kuya ku-15).

Ukuqeqeshwa lwesithathu kuyadingeka sokuthuthukiswa imilenze nezingalo. Ngakho-ke, kufanele kube izivivinyo ezilandelayo:

• Squats emahlombe (4 kuya ku-10).
• Bench dumbbell yanjalo ku "ehlezi" (4 kuya ku-12).
• Ukuhlaselwa ngenduku (4 kuya ku-10).
• Ukusonta ebhentshini enalokho kuthambekela (3 kuya ku-15).
• Phambili phezu bar (3 kuya ku-15).
• Mahy dumbbell ohlangothini (3 kuya ku-15).

Ngaphandle kwalezi umzimba akukwazi lokuqeqesha e weightlifting. Ukunquma ukwenza ezemidlalo, umuntu kumelwe aqaphele ukuthi nguye kanye kuyodingeka ichithe ama lokhu isikhathi esiningi namandla akhe kanye nesikhathi. Ekuqaleni, lizoqhubeka izinsuku ezintathu ngesonto, kodwa ke ukuqeqeshwa uzodinga ozoba kaningi. Kodwa ngokuchitha isikhathi abantu ukutshala kuyo ngokwakho. Futhi lokhu kwenziwa ngokuhlushwa ngenxa ukukhuthala isiqinisekiso imiphumela.