Streats - zviri ... Ona chii Streats

Streats - ndiwo mutambo zvakaoma kuti kunoda nezvakawanda vanga vaneta, kudya kwakakodzera, akagadzirira pachake kukuvara zvachose kuzvipira. Kurera chikero makuru akadaro vanofanira kuva zvakanaka dzakabudirira tsandanyama ari makumbo, maoko, musana uye chipfuva. Saka kuti nzira kubva ruzivo kunyatsodzidza mumutambo uyu haasi kuda kuita matatu zvemumusangano zvinokosha. Zvakakosha kuita achiri muduku zhinji. Munyaya ino tichataura pamusoro zviri Weightlifting.

hwaro

Sezvataurwa pamusoro apa, mutambo uyu inotenderera zvitatu zvinokosha muviri. Izvi womupepanhau tsvimbo, deadlifts uye squats. Pose muchiitwa izvi, nomutambi anofanira kusimudza napo kufungisisa rinorema uremu nokurondedzerwa.

Zvakaratidza kuti Weightlifting - zviri simba Triathlon. Panzira, muna mukusimbisa muviri, kunzwisisa ichi rinoshandiswawo. Chete pfungwa anoenda akavaka of kwetsandanyama. In Streats sezvo zvakakosha chete simba prices.

chirongwa Kurovedzwa yakaitwa kuti mutambi anogona kuita muviri pamwe kufadza zvinoita kurema 1-2 nguva. Rest pakati nemhando zvingava maminitsi anosvika 10 nokuti muviri iri pachena kuti kunyanyisa makaremerwa, uye kunodiwa kudzorera nguva.

Nhoroondo Pfupi

Sport "Streats" akatanga kutora chimiro kuMadokero pakati pezana remakore rechi20. Just panguva ino yakawedzera mambure Vamhanyi vanoda kuva simba ravo prices achibatsirwa kubhawa. Muna 60 vakabata makwikwi vokutanga Streats, uye International Federation (IPF) yakatangwa 1972. Kwapera gore, mukuru ushasha yakaitwa, izvo akaunganidza vatambi kubva pasi pose.

In nyika yedu, mutambo kukura murimo kwemakore 70. Asi Streats makwikwi yepamutemo vakanga chete kunze ari 80s. Panguva iyoyowo ave kwose kuzivikanwa. Uye muna 1990, Soviet Union wakaitwa nhengo mu IPF.

kubatsira

Sezvataurwa pamusoro apa, Streats - iri mutambo Conjugate pamwe mukana zvinokuvadza. Naizvozvo, kurovedza muviri ari nomutambi rinokosha. Neukreplonnye mapfundo nemarunda, taita dzakabudirira tsandanyama kuti munhu pangozi nokusimudza mitoro inorema. Somugumisiro, pasina kurovedza chaiyo uye zvokudya zvinofanira kukanganwa pamusoro Triathlon.

Asi kuruoko kusvika, kubatsira zvichiripo. Ndizvo sezvinotevera:

• Inosimudzira kutapata.
• Kusimbisa nemarunda, mapfupa uye tsandanyama.
• Normalization kuti kudya uye hope.
• Good chaiko chimiro.
• Kusimbisa pamwoyo.
• Inosimudzira mbabvu.
• The normalization of hormone hurongwa.
• simba vakawedzera.

Zvinofanira kucherechedzwa kuti zvakanakira Streats chichaitika chete kana aigadzirira zvakanaka chirongwa yokudzidzisa. Zvakakodzera kufunga zvose nomumwe parameters ari munhu: .. Sex, zera, ezvinhu utano, etc. The nomurovedzi vanosungirwa kuudza ruzivo mutambi enjodzi mutambo, uye kana haana kushandura pfungwa dzake kuti vaite, kuti zvakanaka kuchigadzirira kushanda rinorema masimbi.

gumo

Kana isiri Weightlifting vanga vaneta kunogona kuva nengozi utano. Saka, chii kunokuvadza:

• Kushaya Disc uye herniated discs.
• Kukuvara Serious mapfundo, nemarunda, tsandanyama nemarunda.
• Heart matambudziko.

Havaregi mutambo uyu panguva yokuyaruka. Panguva iyi iri marangwanda iri kukura nokukurumidza, uye inorema inogona kukonzera zvechigarire abnormalities vari kukura musana mbiru. Uyewo ngozi wokunzwa mutoro pamusoro shwashwa. Mushure zvakakanganisika dzavo uye haagoni kudzorerwa.

Streats nevasikana

Nokuti vasikana mutambo - kukwanisa kuderedza uremu kwete chete asiwo sungisa tsandanyama, kuvandudza chimiro uye vave nesimba uye nechivimbo. Zvino zvakajairika chaizvo nhema kuti Weightlifting (mapikicha vatambi vasiyana nyaya) zvinotungamirira hypertrophy tsandanyama uye anoita mufananidzo mukadzi rume. Kutaura zvazviri, hadzi muviri kwazvo shoma testosterone, saka kuvaka yakakura tsandanyama angangotadza kubudirira.

Saka chiri kufanana nevechiduku nhema pamusoro Streats. Exercise nekuti nechinangwa kwete mukanyiwa kuvaka-kumusoro, uye pamusoro elaboration tsandanyama kuti vawedzere simba ravo. Uye kana iye haazoshandisi hormone kufambisa mapuroteni kilos, ipapo wana simbi tsandanyama haana vachashayiwawo. Ndezvipi zvakanakira Streats kuti vasikana? mutambo uyu kuchaita:

• Sungisa nhamba. The muviri Muchawana zvakazorodza tsandanyama uye uchanyatsotsunga seksikäs uye zvinokosha kuti simba hafu.
• Pane zvinhu zvakanaka siyana. Panguva Kurovedza anopisa yakawanda macalorie, saka imi kashoma kuwana nani.
• Wedzerai simba. Izvi zvichabatsira kuti vaite mabasa epamba nyore zvikuru. Somuenzaniso, kufambisa pasofa, kana murume haapo pamusha.
• Parara muviri. Panyaya iyi, kubva vakashandisa zvigadzirwa vachabatsirwa zvikuru. Uye ganda acheneswa kubva mumuviri.

Exercise nokuti beginners

Beginners vanofanira kutanga dzinokosha Muchiitwa kugadzira muviri nguva dzose uye mutoro. Need riitwe kanenge mitatu kuona kana simba rates kana uchiita mutambo uyu dzikure.

Zvishoma nezvishoma, zvinokosha muviri zvakakodzera kubatanidza zvakawanda zvakawanda repetitions. Zvikasadaro, simba tsandanyama anogona kutora pamusoro makwikwi. Chinhu chinonyanya kukosha Streats - muchini muviri. Zvinofanira kuitwa pasina kukundikana kana nokusimudza chero masimbi. Ndizvo zvichaita kupa migumisiro yakanaka uye kurerutsa mukana wokuti zvinokuvadza.

hembe

1. mabhandeji

Tinofanira kuchengetedza ibvi. vanobatsirawo kukwira panguva squat. Help achavaponesa yechiitwa midziyo uyewo mhando uye unhu mabhandeji. Kune zvitatu chete chikuru Mugadziri wacho hembe chacho: Marathon, Titan uye Inzer. About ndeupi wavo nani, maonero diverge. Kune zvose zvakanaka nezvakaipa dzinovaka. Naizvozvo, mutambi wose anofanira kunhonga mabhandeji nomumwe.

2. Shoes

Beginners havafaniri kutenga chaiwo shangu. Zvisinei, kana mumhanyi rinova nyanzvi, izvi zvinoreva midziyo kwakakosha. Somuenzaniso, kuti squat nani kutenga chaiwo shangu.

Kana deadlift, chinonyanya kukosha - ndiyo chinhambwe kubva pakapuranga kumabvi. The yepamusoro zviri, zvinova nyore kuti uchaimutsa. Saka, ndinoda shangu pamwe kupfuura vanachandagwinyira uye dzakaonda sole (zvikasadaro zvichava zvakaoma urambe wakatsiga). Panguva iyoyo, yakanakisisa muenzaniso unobereka yakasimba Adidas. Ndivo kupfuura kusununguka uye vanosangana vose nemitemo mutambo uyu sezvo Weightlifting. Photo shangu vanogona kutarisa specialized pfuma iri chekambani kwemabhuku uye zvichingodaro.

3. Mike nokuti bhenji kwechaunga

Zvikuru chinokosha nhindi michina. Zvinobatsira vari pachiitwa ichi, sezvo pabhenji wokudhinda. Streats, sezvataurwa pamusoro apa, - zvinorwadza mutambo. Uye hembe iyi kunobatsira inishuwarenzi. It chakagadzirwa kwakavharwa nenyama jira uye kwazvo vasonanidza. Zvingakubatsira kushanda - akadzokera ari mubhokisi nzvimbo, kubatsira nepavaigona kubhawa. Vapfeke naye nyore zvisingaitiki. Unofanira pane mumwe munhu. Panguva bhenji anowedzera anenge 15-25 makirogiramu. Nepo vamwe vatambi vanokwanisa nepavaigona zvakawanda uremu pasina kubatsirwa T-shirts. Saka chinhu munhu chaizvo nyaya.

chikafu

Streats - iri mutambo, asi Mashoko ari: "Idya zvakanaka." Chinonyanya akanaka chisarudzo - kusika pachako kudya kwenyu ane nyanzvi dietician. Kana zvisingaiti, saka zvinotevera:

• Tipei doro, zvinotapira kunwa uye inwa mvura yakawanda.
• Haabatanidzi kubva zvokudya zvimunakire zvokudya, Sausages uye chero kupatsanurwa zvokudya. Idya dzinongoitika zvokudya chete.
• Nyorawo miriwo yose zvokudya. Ndivo idura mavhitamini, faibha, uye ane antioxidants.
• Complex makabhohaidhiretsi uye zvibereko zvinogona kudyiwa chero nguva. Kana totaura rurefu glycemic indekisi zvokudya (zviyo, Pasta, etc.), ipapo zviri nani kudya shure Workout.
• Ronga Kudya yako kwevhiki. Ko preform. Nokuti nezvikafu zvishoma mumba zvinofanira kugara zvakakwana michero uye nzungu. Eya, nokuti yakazara zvokudya haakuvadzi kuti Stock pazuva zviyo uye nyama.
• Dzidye maawa 2-3. Izvi zvichaita kuwedzera muviri uye achabvisa zvakawandisa mafuta.
• Nezuva Kudya kunofanira kusanganisira utano kwemafuta. Izvi nzungu, miriwo mafuta uye hove.
• Siyanisai zvaunodya. Kazhinji, kudya zvinovaka muviri kunotungamirira breakdowns, tiri nguva dzose kutsvaga Quick zvitsva.

mhedziso

Zvino kuti unoziva Streats. Pakupedzisira ndinoda ndikuyambirei. Streats haangaiti here chero utano (zvose kugwinya), kana mari yakawanda (pamusoro zvinopesana, mari chichaitwa kuramba kupinda chikafu, zvokuwedzera, midziyo uye zvichingodaro. D.). Saka, usati waenda mumutambo uyu, kwakanaka kufunga zvose!