Grip simba. Narrow kutaba bhenji wokudhinda. The Simulator nokuti kukura kutaba simba

Grip simba - iri rinokosha chaizvo paakati nomumwe, nekuti vabatwa rinoshandiswa pose pose - zvose muupenyu hwezuva nezuva uye zvemitambo. Uye kana ari nechisimba kunze zviduku mabasa upenyu: nebere mabhegi, bata chinhu, izvozvo hazvirevi yakawanda iri mutambo. Fungidzira mumhanyi vasingakwanisi abate barbell mumaoko. Ndedzipi budiriro anogona kuzadzisa?

Sei kuwedzera simba kutaba

Ndokusaka vanhu vakawanda vakanga vatanga kutamba mitambo, uye dzimwe nguva kunyange tine zvakakwana ruzivo vatambi vanowanzova nemibvunzo pamusoro zvokuita kuti rokuona simba kwakawedzera. Kana iwe kumhanya kupinda zvishoma mberi, mumwe anogona kutaura kuti rine mazita specialized kurovedza. Pairi unogona kudzidza, wakati kuverenga nyaya iyi kusvikira pakuguma.

kutaba simba dzemunharaunda

Kana iwe kutaba simba rinodiwa kuti kubata chakakura mutambo, ipapo unofanira kufunga kuti guru ndizvo. Kuti aite izvi, unofanira kuyera padanho simba emberi enyu, uye ipapo enzanisa navo mitemo yebasa armliftinga Association. Zvadaro unogona kuona kana rwenyu ruoko kubata simba iri zvakakwana. Mirayiro kuvimba uremu mutambi, uye nhasi chinosanganisira:

• Men kusvika makirogiramu 70: ari Implementation of CCM - 68 makirogiramu, MS - 73,3 makirogiramu, MSIC - 78 makirogiramu.
• In vanhurume, rairema 80 makirogiramu: kuita GDN - 73 makirogiramu, MS - 78 makirogiramu MSMK - 83 makirogiramu.
• Men kusvika makirogiramu 90: ari Implementation of CCM - 78 makirogiramu, MS - 83 makirogiramu, MSIC - 88 makirogiramu.
• In vanhurume, rairema kusvika 100 makirogiramu: kuita GDN - 83 makirogiramu, MS - 88 makirogiramu MSMK - 93 makirogiramu.
• In vanhurume, rairema kusvika 110 makirogiramu: kuita GDN - 88 makirogiramu, MS - 93 makirogiramu MSMK - 98 makirogiramu.
• In vanhurume, rairema kusvika 125 makirogiramu: kuita GDN - 93 makirogiramu, MS - 98 makirogiramu MSMK - 103 makirogiramu.
• In vanhurume, rairema pamusoro 125 makirogiramu: kuita GDN - 98 makirogiramu, MS - 103 makirogiramu MSMK - 108 makirogiramu.
• In vanhukadzi yairema 60 makirogiramu: kuita GDN - 48 makirogiramu, MS - 53kg MSMK - 58 makirogiramu.
• In vakadzi yairema dzinopfuura 60 makirogiramu: kuita GDN - 53 makirogiramu, MS - 58kg MSMK - 63 makirogiramu.

zvinodiwa izvi anoshanda armlifterov-vatambi muna rimwe anoranga, kureva, uremu vachisimudza neruoko rumwe. Zviri pachena kuti vatambi havasi kuita chirango ichi hazvifaniri uchaimutsa uremu kwakadaro, vanoonekwa nyore sezvo nhungamiro.

simba munhare makwikwi

Sport, iyo inoratidza simba chatakagara anonzi armliftingom. Mumakore achangopfuura, zviri kuwana kuwedzera kukurumbira munyika. Vatambi makwikwi mu huru anoranga matatu:

• Rolling Thunder. The projectile iri mhikuriso riri cranked. It akaturikwa mureza Pancakes kuti tsvimbo. The mutambi anosimudza uremu neruoko rumwe. Panguva iyoyo, ichi ndicho chirango chikuru makwikwi.
• Appolon kuti ekisero. General kurayirirwa, iyo rudzi deadlift, asi mutsipa mukobvu kupfuura ainakidza Olympic.
• Saxon kamwechete. Rovedza yakafanana yapfuura, asi mutsipa ane rectangular chimiro.

Kunze izvi zvitatu, panewo zvimwe anoranga, asi akawanda chatakagara simba hunoyerwa chete chinotenderera. Makwikwi armliftingu zvinoshamisa chaizvo uye saka vane refu mukurumbira, kunyanya Nordic munyika.

Zviitwa kuti kukura kutaba simba

Sezvo mabasa sekasi strongmen vakauya kwatiri chaizvo kurovedza kuwedzera rokuona simba. Vakanga augmented kwazvo, uye panguva iyoyo pane dzinokwana anoverengeka makumi ezviuru unyanzvi muviri. Kusiyanisa pakati simba uye kunofambira mberi muviri.

kunofambira mberi muviri

Kunofambira mberi muviri dzinosanganisira kunonoka tsandanyama kutorarama kwenguva yakati. The anowanzodanwa kushandiswa visy uye ukaramba tsvimbo. Ngationgororei navo zvizere. Zvichida dzakakurumbira kunofambira mberi muviri uri nyore anorembera pamusoro kwepuranga rakachinjika. Ndokuatakurira kunze, akusungirire pamusoro kwepuranga rakachinjika uye abate kwenguva yakareba sezvingabvira. Kana iwe akaturikwa kwemaminitsi anopfuura maviri, zvine musoro kuti omesa chiitwa. Kuti aite izvi, unofanira kuisa kwepuranga rakachinjika extenders kana kushandisa zvimwe masimbi. Kuti aite chengetedzo pakati kubhawa yaunofanira kuisa inodiwa kukura goko zviyereso uye kuiita kwenguva yakareba sezvingabvira. Over nguva unogona kuwedzera kukura zviyereso. Zvinogonekawo kuti kushandisa extenders rokuona. Uyezve, zvakanaka zvazviri anopa kuchengeta Pancakes kubva pakapuranga pamwe nyore, uye muviri ichi sezvo murimi kuti ufambe.

simba muviri

Achiita simba muviri kunosanganisira nguva nenguva marwadzo uye ndichisveerera tsandanyama, kureva, haufaniri kubata uremu statically, asi kufamba nayo pamwe trajectories zvakasiyana. Dynamic muviri aizivikanwa zhinji, asi kupfuura kuzivikanwa uye akashandisa ndivo flexion uye kuwedzera panguva chiningoningo, uyewo supination uye pronation. Uyezve, nokuti kukura honokono tsandanyama inowanzoshandiswa kurovedza akadai bhenji wokudhinda neizvi kubata, curls vane yakarurama kubata uye yakamanikana kubata bhenji wokudhinda, uyewo vamwe vakawanda.

Odnosustavnye mufambo

Odnosustavnymi akadana inofamba, apo inofamba iri kufamba nenzira rwakashodoka mumwe chete. Pakati muchiitwa ndizvo zvinotevera:

• Flexion uye kuwedzera chiningoningo. Kuti aite flexion kutora kuremedza maoko uye aaise nezvanza kumusoro. Force honokono chiningoningo Vanokotama, nokusimudza masimbi, uye ipapo ezasi nayo zvishoma nezvishoma. Achiita ekisitenjeni akafanana, asi mune mamwe nzvimbo maoko maoko pasi.
• Supination uye pronation yacho chiningoningo. Izvi "nokuvhiringidza" inofamba brushes. Kutora kuremedza vaita uye uyewo kudivi bhurasho muviri (supination) uye kubva muviri (pronation). In pokuiswa nzvimbo pamwe pomuchindwe akatarisa mudenga supination uye pronation pa - pasi.
• Curls ngaatarire kutaba. Chiitwa ichi zvakafanana zvikuru akakurumbira Bato kupomba biceps, asi ane pachake nuances ayo. Kuuraya izvozvo, anofarirwa barbell yakarurama kubata, kureva, zvanza zvako anofanira kufukidza pamusoro wayo. Pashure paizvozvo, Vanokunga emaoko ako, yozononokera yakaderera. Kuwedzera emberi, chiitwa mutoro uye biceps maoko.

polyarticular mufambo

Kana polyarticular kufamba vari kushandiswa kakawanda majoini, saka dzinonzi yakaoma. Kuwedzera emberi, zvinosanganisira zvimwe tsandanyama dzomuviri. Pakati polyarticular muviri ndiko kupa vakadaro:

• Narrow kutaba bhenji wokudhinda. Nokuti ayo Implementation vanofanira pasi pamusoro pabhenji kuti pabhenji uye kutora pambiru sezvakunoitwa pabhenji wokudhinda. Asi zvakakwana kuti yakamanikana - daro pakati maoko enyu ngaarege kupfuudza 15-20 CM Zvishoma nezvishoma yakaderera mutsipa, asi regai kubata navo muchipfuva chake, zvino nepavaigona kunze ane putika kufamba naro .. Kana uri kushandisa ichi muviri zvakakomba uremu, unofanira kuva belayer. In pachiitwa ichi, kunze emberi, chakakomba mutoro perepadaet uye triceps.

• Reverse kutaba bhenji wokudhinda. Mumwe yokudhinda maekisesaizi. Kuzviita sapakutanga, asi Kapuranga akatorwa neizvi kubata (zvanza rinotungamirirwa kurutivi musoro) avhareji upamhi. ichi zvinorwadza chaizvo, saka iva nechokwadi chokuti kuvapo kutya. Kuwedzera emberi, chiitwa mutoro zvikuru uye triceps uye pectoral tsandanyama.

• Deadlift. Pachiitwa ichi, vakapisa barbell pasi kana kumira. Bend pamusoro, anofarirwa nedanda maoko ake uye anononoka sangano petenura. Pashure kudzikisa pakapuranga kuti pokutangira chinzvimbo. Zvakakosha kuva nechokwadi chokuti musana panguva yechiitwa yakanga yakananga, zvimwe kunokwanisa kuitika.

Adaptations nokuti kukura kutaba simba

To ruoko kutaba simba yakawedzera, zvakakodzera kushandisa muviri mudziyo kuti mhanyisa zvikuru kukura emberi. Most inowanzoshandiswa nokuda ichi kushandiswa reamers ose diameters siyana. Vaneta pamitsipa kana muzariro Nokuwedzera navo. Saka kuasimudza zvinova nyore rokuona sezvisina kunowedzera.

Pane mumwe akakurumbira chaizvo Simulator kuti kubata simba - expander "Captain Crash," chine maoko maviri ane chitubu pakati pavo. expander kwakadaro zvakafanira dzvinya ruoko anokwanisa kuwedzera simba rokuona nokukurumidza. The analoginen ane expander kwakadaro kunogona kushanda vose anozivikanwa rabha mhete-expander, yakanga yakakurumbira kwazvo muSoviet Union.

Muenzaniso chirongwa chokudzidzisa kukura kutaba simba

Saka, zvino munoziva sei kukudziridza kubata simba, zvino tinorasikirwa ratidza anofungidzirwa muenzaniso chokurovedza purogiramu tsandanyama ari honokono. Chirongwa haasi madikanwa, unogona kusarudza pachavo Muchiitwa vari zvakanakisisa kwamuri.

zvino iwe kana iwe usingagoni kuenda yokurovedza muviri, chete kuita visy pamusoro kwepuranga rakachinjika. Nerumwe unogona kutenga expander kuva akavimbika mutevedzeri kuwedzera rokuona simba.

Muna yokurovedza muviri, kutevera zviitwa mashomanana emberi, seizvi:

1. Vakafugama panguva chiningoningo - 4 anoita 20 repetitions.
2. Extension panguva chiningoningo - 4 anoita 20 repetitions.
3. Dzakapeterera rworudyi kutaba - 3 anoita 10 repetitions.

How kudzidzisa kubata simba uye chitima kana zvachose - kungotadza tazvisarudzira. Chero zvazvingava, ndinogona chete dai iwe nemhanza yakanaka zvose renyu ramunoita!