Weightlifting: maekisesaizi. A seti kurovedza vane zviyereso

Roga, uremu sezvo michina mitambo yagadzirwa kare XVII remakore, Russian Empire Gunners. Izvi imhaka yokuti mauto Akaraira guru pfuti, aifanira guru simba uye kutsungirira. Zviri pamusoro izvi makirisito akanga dzakabatanidzwa chaiwo chinyoreso vakadzidziswa.

Uyewo, kuti goko raishandiswa sekasi strongmen makamuri, uye mukunopera 40-ies wekupedzisira remakore vakatanga kushingaira rokuumba uye kutanga Weightlifting. Training akagovera tonic kushanda uye tsandanyama kukura. Hwaro wakaradzikwa muna USSR, pashure pacho akatanga dzakapararira munyika yose.

nezivo

Chero muviri kunofanira kuitwa pamwe gadziriro zvakakodzera, zvakarurama nzira uye ruzivo. Hapana Kunze mupfungwa iyi, uye uremu-anosimudza. Kurovedza nyanzvi mutambi ungangova kuti shasha kubva ruzivo, zvichaita kunge tichirwadziwa. Chinangwa chikuru hazvisi kubudirira chaizvo tsandanyama kutsungirira, uye vamwe vachange kubudirira mune izvi.

Nokuda chokuti munguva kudzidziswa chinotarisa mapoka tsandanyama zvakasiyana, ipapo kurema anosarudzwa kwavari nomumwe. Naizvozvo, chinhu chokutanga unofanira kutanga pakutanga, ndiko kupa pachayo pamwe zvakakodzera michina. On Kutengeswa vari chaiwo Zviidzo 16, 24 uye 32 makirogiramu, asi zvino pasina zvinetso zvinogona kuwanikwa uye 8, uye kunyange makirogiramu 64.

Pashure kuti arongwe maererano uremu chikero uye kurovedza, izvo chichaitwa navo, kubva kukarukureta ichi kuti yakakura tsandanyama boka, kuoma kuva nevamwe.

Zvakanakisisa vozvigadzirira rinokosha dhayari, apo iwe ndichakuita zvinyorwa zvabuda dzavo: utano, akaswedera, uremu anoshongwa, repetitions, zororo nguva, zvidzidzo uye zvose iwe funga zvakakodzera.

Kusarudza Zviidzo

Kuti kuona yakakodzera goko, kana akasarudzwa, ita zvinotevera. Tinofanira kutora uye atore dumbbell pamusoro 5 nguva, uye chiitiko kuti pakupedzisira kaviri chakaoma, zvakanakisisa kutora imwe duku imwe. Chero zvazvingava, zvishoma uremu kunogona uchasimudzirwa imwe nguva shoma zvikuru.

Beginners ndezvinorondedzerwa akakodzera Zviidzo 10 makirogiramu, uye pashure, unogona nguva dzose kuwedzera masimbi.

Kunewo mhango anoshongwa, izvo zvinogona kugutsa jecha kana kutungamirira, uye nokudaro yakazvimiririra chengetedza zvavo uremu. Munhu anokwanisa kutenga zviyereso, mutengo riri imwe svikika pamwero mumwe mutambi. Paavhareji, mari iri sezvinotevera:

Weight 8 makirogiramu.	800-1000 p.
Weight 16 makirogiramu.	1000-1200 p.
Weight 24 makirogiramu.	1200-1350 p.
Weight 32 makirogiramu.	1350-1500 p.

Zvakanakira kudzidzisa pamwe zviyereso

Chii akanaka uremu-anosimudza? Training pamwe goko iri mhando yakasiyana. Izvi imhaka yokuti kurema yave haachatauri musimboti giravhiti, vachibvumira tsandanyama vanoshanda ndege avo, izvo zvakakodzera chete kettlebell kurovedza. Zvakadaro zvakaitika hakungagoni kukwanisika pamwe mamwe projectile.

Kurovedza pamwe zviyero apo zvinosanganisira mitambo yakasiyana, pamazita anoranga ane mbiri chete nzvimbo:

1. Push Zviidzo ari kwakakwana kutenderera (achideredza kubva pakati makumbo).
2. The chiitiko yaisanganisa chaiwo ina jerk youremu noruoko rumwe uye vanosundira Zviidzo maviri muchipfuva nemaoko maviri.

Pasinei pachena kufinhwa, zviri kuramba dzakakurumbira uremu-vachisimudza ari vemo. Zviitwa chinangwa dzichiri:

• mhuru tsandanyama makumbo uye quadriceps;
• papfudzi nebhanhire;
• musana tsandanyama.

Chii chimwe anovandudza Weightlifting

zviitwa izvi zvakagadzirirwa kukudziridza:

• simba kutsungirira ;
• functionality kwemuviri;
• kuchinja of muzongoza;
• simba mumuviri.

Ungangove, musingadi kuwana mumwe mutambo kuti aigona kuva akasiyana uye kunzwisisa kukudziridza mano muviri. Chokwadi, nemhaka gym chirongwa chitsva, unogona kuedza kutsiva kudzidzisa pamwe zviyereso, asi kwete saka akarondedzera methodological framework, izvo akaedzwa kwemakore akawanda, vasingadaro.

Uyezve, zviitwa izvi aine goko zvishoma zvinorwadza nokuda nemafundo nomuzongoza, tichienzanisa nedzimwe kuchengeteka anoranga.

Weightlifting: maekisesaizi

Usati waenda zvakananga kushanda zviyereso, unofanira kutanga ushamwari. Unogona anodziya Hudyu achibatsirwa tambo kana kumhanya.

Kazhinji vakasarudzwa nomumwe simba kurovedza. Program nerimwe mutambi zvingasiyana maererano nemarudzi muviri. Pasinei neizvi, mumwe kurovedza akasarudza vamwe dzakananga basa pamwe zvakazara kutenderera, zvakadai somunhu jerk kana jolt. Pachishandiswa chairo runotsanangurwa basa rinorema uremu, asi repetitions mashoma, kana nechiedza Zviidzo pamwe kuverengwa nguva.

Next, pedzisai anonzi ebetsero muviri, umo kubhawa inogona kusanganisirwa. Dzinovavarira kuwedzera nesimba uye kuwedzera simba. Izvi zvinosanganisira vachisvetuka kubva vagere chinzvimbo, deadlift, bhenji chewaini amire barbell, etc. D.

Nokuda kuti kurovedza kunoitika 3-4 pavhiki, pane mukana kushanda muviri wose, riri kushandiswa uremu-nokusimudza makwikwi. The muviri panguva nokukurumidza anopinda mutinhimira kubva voluminous uye inorema basa, sezvo basa nechimwe kunoitika refu kumhanya, nokuti chii migumisiro zvava kuonekwa nekaupenyu nokukurumidza.

MUENZANISO zvikuru Workout uremu lifters

Federation of Kettlebell vachisimudza nguva dzose akabata makwikwi siyana. Kuti avaratidze mugumisiro wakanaka, nechokwadi kuMudzidzisi kudzidziswa. Pasi riri purani of 4 Mazuva kurovedza S. Rekston RSFSR shasha.

Zuva rokutanga chinotanga jolt, ipapo - nokuputsanya uye pabhenji wokudhinda. Pashure paizvozvo, aine zvishoma kwenguva zororo, nomutambi anoenda squat. Ivo anoteverwa muchiitwa pamusoro venhau mubhawa kubva seri musoro, uye rinopera kurovedza Isometric kurovedza.

Pazuva rechipiri rinotanga zvakare pamwe bapiro uye jerk, transitioning kusamuendesa rimwe, ipapo ruoko wechipiri. The Kudzidziswa akasuma vachisvetuka pamusoro pakapuranga kubva agere chinzvimbo, uye inoguma zvose pamusoro zvakare Isometric muviri.

Nezuva retatu, sezvavakanga yapfuura maviri, kunotanga chakamira pakunodengenyeka zvine uye jerks, ipapo mutambi inopfuura nechiteshi chemabhazi pamusoro mbariro uye anobata flexion uye kuwedzerwa pamwe masimbi. Next wokudhinda ane joko seri musoro, Isometric muviri, uye pakupedzisira, kuti deadlift.

Zuva rechina kurovedza rakasiyana nevamwe vose kuti kuchitanga pamuchinjikwa 8 km uye vaifanira kwemaminitsi 40. Next - dzakasiyana-siyana zvemitambo uye kupora nematurusi.

Ndiro zano kudzidzira kufamba yavatenzi kudzidziswa mitambo.

Kurovedza muviri kwakakodzera - abudirire

Kuti tinzwisise kuti zvakarurama kusimudza uremu, unofanira kugovera muitiro muzvikamu akawanda.

Weight vanofanira kumira pamberi zvigunwe chinhambwe masendimita 20, tsoka pamafudzi upamhi voga. Saka shackle kunge akaererana inotsika. Upper kutaba uremu rakundwa, kana mutumbi iri tilted akapfugama, uye mutambi ari kwokutanga chinzvimbo. The vakasununguka ruoko iri kuisa parutivi.

Next, enda backswing. Nokuda gumbo Tingawedzera kuti goko anouya kure pasi, ruoko ndiyo yakarurama uye anoenda uku pakati makumbo ako.

Zvinotevera chikuru chinhu - kukanganisa. Gira vakapiwa kumhanyisa nokuda mutumbi uye gumbo tsandanyama. Kwekanguva, izvo zvinofanira kuona mutambi, kudiwa kushanda ruoko kusunungura mutoro nokuda kugokora, uye ipapo - kuswatura rakananga projectile, izvo panguva iyi riri "bofu panzvimbo."

Panguva ino, unofanira kumira zvigunwe zvenyu uye kusimudza fudzi, unogona kugadzira podsed diki, kudzika iyo kunoenderana ukuru kugadzirira nomutambi vake ruzivo.

Kutara zvinoitika sezvinotevera. Mutambi agadzirisa makumbo ake, vachisiya squat, achitora akarurama nzvimbo pamwe kushanda ruoko, basa ne musoro. Kana makwikwi inopedzera Federation of kettlebell vachisimudza, nomutambi unofanira panguva ino kumirira mutongi mureza kuisa jerk. Uyezve, projectile Haatauri muna backswing, uye sangano inodzokororwa.

nokudzidziswa Basics

1. Usati waenda zvakananga inokosha kurovedzwa, chero mutambi kunoda regadziriro chirongwa unhu-akagadzirirwa. Weightlifting, kusafanana nedzimwe nokudzidziswa uremu, zvikuru, saka zvakakodzera kuti anodziya ari nemarunda, nemarunda uye tsandanyama nani zvikuru. Izvi akwanise ne chiitwa bhasikoro, basketball, articular jimunasitikisi.
2. Unofanira kufamba kusvika swinging inofamba, izvo zvichaita kugadzira shwashwa epfungwa.
3. Mumwe itsva muviri kutaurwa, unofanira kutanga kushanda nechiedza uremu, kuti varege kukonzera kukuvara.
4. Zvakakodzera kuramba kuwedzera zvikuru uye mutoro, asi kana bedzi nomutambi pachake anonzwa kuti zviri pasi pesimba rake.
5. Kamwe kubudirira mumwe chinangwa, saka, wakawedzera kwetsandanyama. To comprehensively kukudziridza uye kugadzira mugumisiro, zvingava zvakanaka kuti kudzokera kurovedza pamwe vanokodzera here michina uye vakasununguka masimbi.
6. Mumazuva ainakidza Weightlifting pfungwa vaibhadhara kwete chete kune kunonyanyisa uchishandisa uremu, asiwo kuwanda kwayo vosimba kwenguva yakati. pezvisingakoshi kwakadaro asina kukanganwa, nokuti tsandanyama kutsungirira abudirire.
7. With Zviidzo vanofanira riitwe chete mnogopovtornyh pazvinhu.
8. Direct nzira kuenda nokuda zvinangwa zvavo, zvisinei chii.

Simba nokudzidziswa: kuekisesaiza

Kuunza ane Zvakanyanya Kunaka Panguva Yepamuviri Workout vanofanira kupa kupfuura kunzwisisa kurovedza kuti dzinobatsira muviri, sezvo ivo chokuita kuwedzera kwetsandanyama uye panguva imwe chete uchipfuta zvakawandisa mafuta.

A mumiririri akakurumbira ino mhando ndiyo inotevera basa pamwe projectile. Zvakakodzera kutora kutanga chinzvimbo, ipapo "Mumuvhomorerewo" kurema neruoko mumwe pafudzi rake uye akasunda naye pamusoro musoro, uye mune nekwekupedzesera kuzviita zvose pamusoro zvakare.

Chinangwa chikuru kurovedza kwakadaro kunofanira nokukurumidza muviri, izvo zvinoita kuti tsandanyama kukura.

Kana yechiitwa, kusarudza munhu zvakakwana siyana uye kusarudzwa kunoenderana zvachose zvaunofarira.

Pakusarudza uwandu repetitions uye kushanda uremu

Kushanda uremu uye uwandu repetitions kunofanira kusarudzwa nomumwe. Vamwe vatambi, kwakavakirwa nezvavanenge maitiro (somuenzaniso, chisina kutsetseka mufananidzo) zviri nyore zvikuru uye zvinobatsira kuita zvakawanda repetitions vane avhareji kana zviduku pachiyero. Other dzokumhanya - pamusoro zvinopesana.

The kwakakodzera nzira inogona kudzora muviri pachawo. Nemamwe mashoko, umo kusimba kuwanda muri wakasununguka kushanda uye kudiwa kuti vaite zvibereko zvakanakisisa. Sezvingatarisirwa, nhamba repetitions zvinofanira yakawedzera proportionally pamwe kushanda uremu.

Zvatinosiita siyana repetitions	Kana uremu anofanira hwakawedzera
5-8	9-10
8-14	15-17
14-20	21-26

mweya

Kwete chete yakarurama kuurayiwa nemasangano, asiwo kufema ezvinhu kunoreva uremu-anosimudza. Chidobi kundosvikira panguva yakakodzera kusvika chimwe chezvinhu zvinokosha ezvinhu pakubudiririsa results. Uye izvi zviviri izvi zviri dyidzana, sezvo kurudyi uye vaingoerekana kuzadziswa zvose zviitwa havasi yarova nokufema uye anosiya nayo wakatsetseka. Panyaya iyi, zvakanaka kufema panguva yakakodzera kunofadza aurayiwe inofamba nyore zvikuru.

Chero kutsaudzira munzira kana mumwe vari shure tambo zvikanganiso, izvo zvinozoita kungaita kuti kukuvara.

Kazhinji, pane chete 3 kufema ino, asi inonyatsobudirira chinhu tricyclic. Panguva apo pane kuwedzera, nokusvitsa hwatata, akaparara-musana uye nyore mweya. Painoguma panguva imwecheteyo sezvo rakapera kurerutsa. Yokupedzisira wechitatu inhalation yaifanira kurumidzei pane buri raro.

Kamwe nomutambi anotanga hwatata kupinda mudariro uye ruramisa ruoko, ipapo panguva ino hapana inofemwa. Pangosvika Kudonha zviyereso mumwe pfupi mweya, uye kana richikwidibira - exhale.

In mhedziso

Zvino kuti chinhu chokutanga pane nezivo yakaitwa, unogona zvakachengeteka kuenda kuchitoro uye kutenga kettlebell. Price haasi kunyanya dzichiruma, saka vose mari kusimbisa utano hwavo. Action kunodiwa zvino, kwete Monday kana Year New, sezvo tsika pakati zhinji.

Kana uchiwana zvose marudzi mitambo zvakaoma (mazita zvinogona kungapfuurira kusaverengeka), chakashandisa pamwe dumbbells vari pakati inonyatsobudirira. Edza uye kuzviona woga.