Weightlifting, muviri: nokudenga zvirongwa

Work, kutsungirira, kutsunga, nesimba - pasina izvozvo haugoni kuita kuti munhu akasarudza kuita mutambo uyu sezvo Weightlifting. Training mumutambo uyu yezvinhu yose, unofanira kutevera kana uchida kubudirira chaizvo hunoshamisa zvabuda. nyaya iyi unofadza zvikuru. Rine yakawanda mashoko, mashoko uye yakananga nuances. Zvose hazvibviri kuudza, asi chinhu chinonyanya kukosha kuziva zvakakodzera kutarisirwa.

Tanga kudzidza

Training mu Weightlifting nokuda beginners Chokwadi, akanyatsosiyana rakasiyana zvirongwa, iyo kubata ruzivo nenyanzvi. Asi waita chete uchangotanga. About chii chinofanira kuva kutevedzana kwezviitiko methodological nzira, paiva kusawirirana zhinji. Nepo haana kuitwa kudzidza mubvunzo yesayenzi, migumisiro iyo akapa mhinduro inogutsa yomubvunzo uyu.

Classic muviri zvakakodzera kuti mapoka matatu: maoko maviri jerk, Weightlifting chipfuva uye kuzvisimudza kubva pairi. By kugona pavo, unofanira kungwarira peculiarities ari mutambo. Chinangwa Weightlifting ndiko kusimudza kufadza masimbi. Nekuti yemakwikwi muviri unyanzvi anofanira kudzidzwa pavanoparidza mutoro (projectile).

Kana munhu akakundikana kuita maererano nezvinodiwa izvi dzinokosha, migumisiro haagoni kuita pasina. Kutaura zvazviri, iye nyanzvi yakakanganiswa amateurish unyanzvi. Kana pasina chinokosha dzokuwedzera uremu, uye mutoro panguva kumhanyisa / deceleration pamusoro muzariro haana kusvika runodiwa ukoshi.

Nechekare Panguva iyi inogona kurondwa Integrated kusvika, iyo kunoda kwomutambi kuita uye zvimwe zviitwa zvainanga tsandanyama kukura. Nokuti avo vakabudirira kukura, nenzira, unofanira kutevera uye kudya kwakakodzera, zvichiratidza munhu rakawedzera mapuroteni kugutsikana.

kugona jerk

With ichi uye kutanga Weightlifting. Training zvainanga familiarization pamwe Nzira yacho mutambi kumbotambudzika yechitanhatu tsvimbo pasina zvinhu. Kuchitanga zviitwa uye traction pamwe chepakutanga pani. Kuti munhu anosimudza pakapuranga kuti chipfuva, uye kugadzirisa muviri mutumbi uye makumbo. Exercises anoteererwa kwete chete pasi, asiwo mumwe nokukwirira (danda hunobviswa bhokisi, Coasters, etc. D.).

Pasina zviitwa izvi hazvigoni kuita, sezvo chete nokubatsirwa wavo Asava mutendi mutsva anogona kudzidza kutwasanudza muviri. Chete pashure kugona unyanzvi ichi unokwanisa kutanga jerk munhu lunge. Chero zvazvingava kwete squat! Kuuya ichi, tinofanira kutanga kudzidza kutanga uye vawane ruzivo.

Kudzidza jerk, ruzivo Vamhanyi kuita zvakafanana kufamba kurovedza pasina Pane bhomba. Pashure paizvozvo, vanodzidza kurera yairova kuti chipfuva. First pasina lunge. Kwaari, unogona chete kuenda kuburikidza kukura squat. Zvakakosha kuyeuka kuti chinangwa chebasa pano inoita basa rinokosha, saka regai kuregera kuita zviitwa akasiyana nzvimbo. Nenzira, iyo achapesana kubva chipfuva ndiyewo kekutanga kuitwa pasina kurwisa.

Kubatanidza pamwe kusunda unofanira kuisa barbell pamusoro rack, tsitsi navo muchipfuva pamwero. Ndicho pokutangira nzvimbo. Naye mutambi anoita kungosunda uye kurwisa. Pangosvika inofamba Data chichange kushandiswa pachine pamwero, unogona nokubatanidza navo.

Basa iri biceps

Pasina haina kuita rinorema anosimudza. Training sezvo novices vanotenda, zvinofanira kusanganisira flexion (kurovedza pamwe dumbbells, somuenzaniso), saka kuti maoko zvakawedzera. Asi chokwadi, mashoko aya ndiwo zvishoma chinogona kukurasa. Zvakakodzera kuti aizivikanwa muviri, uyewo zvose zvinogona kuvabatsira: kudhonza nemichina uye panhongonya squats pachipfuva chake uye musana wake, kungoita. Chinonyanya kukosha ndechokuti ichi chinobata achikurisa maoko. Power zvipanera, broaches achabvuta kubata uye basketball, uchiwana Chigaro - zvinogona yekudyidzana kusimbisa ruoko. Kuti kuva chaiwo, papfudzi uye brachioradialis tsandanyama.

Flexion uye vazhinji varairidzi regai mazano kuita, nokuti ukuparadze simba, uye kunogona kupedzerwa zvikuru mabasa kuti pave kukura makuru mapoka tsandanyama kuti itibatsire kubudirira uremu kusimuka. Uyezve, ruzhinji flexion kukanganisa mukana wokushandiswa maoko. Uye aifanira kutora pambiru.

Professional Vamhanyi, vakarondedzera Workout Weightlifting nokuda beginners, isa zvikuru Kumikidzo chokwadi kuti maoko makuru, achitevera rinowanzova akatumira vatsva, kazhinji kutungamirira matambudziko chengetedzo zviri pakapuranga pamberi chinzvimbo. Uye sokunge mutambi kana simba zvakakwana - kutora uye vaise achava zvakaoma nokuda kwokushayiwa kunzwisisa. Naizvozvo, kana uchida kwete chete kuva weightlifter, asi vanewo maoko makuru, unofanira kukanganwa pamusoro shangu uye kunyatsoteerera chisungo matanda.

triceps

Asi hapana kudzidza chikamu chino ruoko kuita Weightlifting. Training kunodiwa kuti zvinosanganisira pachiitwa kukura kwavo. Big triceps havasi chinhu usingabereki kupindira - vachabatsira vari kubatwa zviri kubhawa.

Nokuti kukura kwavo vanofanira kuita pabhenji yokudhinda. zviitwa izvi nounhu zvose pamafudzi, maoko uye shure netsoka dzavo. Nemamwe mashoko, vanobatsira kuvandudza kutsigira simba, iyo inodiwa kuti kugadzira shamhu pamusoro musoro wake, uye ayo unozotevera chengetedzo. Zviri chinoshingaira chokupika michina pamwe kufadza zvinoita kurema kunoita kuti kwaita hombe chidhongi triceps, anoonekwa pamusoro vatambi.

Pakazosvika Implementation kurovedza izvi zvinofanira kusvika musoro. All kurema unofanira nepavaigona uye hazvisi nyore zvingaita sezvinoshamisa. Uye kana kuchitanga kuti zvakanaka here, unofanira kuwedzera mumwe makirogiramu 10. Zvino umwe 10. Uye zvakanyatsorongwa. Zvakaoma, asi tarisai migumisiro nyanzvi vari tichiregeredza yakafanana nzira vakadzidza kuzvimbandidzira kurema nguva anopfuura rimwe nehafu yavo! Uye ichi hachisi muganhu. Russ Knipp Somuenzaniso, batwa uremu, mukuru kaviri kupfuura iye.

More pamusoro kukura triceps (uyewo musana, maoko nemakumbo, ukuwo) zvazvinoita kusunda kupota pamwe masimbi. Zvinofanira sangana navo zhimom nekuti triceps akadaro achapesana kupota vari kushanda zvakasiyana. Tinofanira kurangarira kuti tsandanyama uyu zvikuru kwakatooma kupfuura biceps, saka unofanira kuita zviitwa siyana kuti vashandise zvose nhengo dzayo uye vabudirire Somugumisiro nani.

ancillary midziyo

Sezvo urongwa kudzidzisa ari Weightlifting iri zvakasimba rakurudzira kuti iwe dzinoita kusunda kupota pamwe zviyereso, unofanira kutaura sei vachida kuita.

Chokutanga, unofanira kurovedza. The mutsva anofanira kudzidza kuita nemhando matatu maviri pushups zvizere. Kana ukapiwa, unogona kuwedzera uremu. Vamwe weightlifters akashandisa zvikurukuru akagadzirirwa kuti mapazi. Other kiramba dumbbell pakati makumbo ako. Vamwe akaisa shamhu "Pancakes" riri shure kwake. nzira dzose vano- wakanaka, asi kana munhu anoda kutsvaka ichi mutambo nenyanzvi, bhandi naye chero nzira inodiwa.

Saka, chii chiri chinangwa kusunda kupota? + 50 makirogiramu bodyweight. Zvaakanga yakawana chinangwa ichi, unofanira kuwedzera izvozvo. Wedzera zvishoma uremu. Zvinokurudzirwa kuita kusunda kupota vhiki ose uye kushandura ose nguva nhamba seti uye reps. Four, vasere, shanu, vatatu, vaviri, shanu, vatatu, vatatu. Uye kamwe pamwedzi - mumwe rekodhi kusunda. Asi zvinokosha nguva dzose kupedzisa nzira dzose kuita zviitwa ane kuderedzwa uremu. Kubvisa 25 makirogiramu - uye nguva kwekuva iwe kushanda.

Chimwe muviri kuti zvinofanira kuverengerwa mukurovedza nourongwa Weightlifting - mumwe romumwe pamwe yakarurama maoko. Ndinofambireiko kubatsirwa? Nekuti pachiitwa ichi ari kushanda refu chikamu triceps kusvika Max. Inoitwa zvokungokubatai dumbbells kana barbell. Kuita pullovera kuti zvigare pasi pabhenji (musoro inofanira kurembera kubva kumucheto) uye tora pambiru munhu achakubatsira. Kutsanangura vega hwomutambarakede amplitude, zvakakodzera kudhonza maoko kuti pokutangira chinzvimbo. Zvadaro ita romumwe (imwe nzira - 20 repetitions) uye vamwe. Tinofanira kurangarira - maoko ave ngaatarire sezvinobvira. Kwete wira panguva apo dumbbell / barbell chikawira pazasi musoro. Pakugadzirira Implementation rechipiri kusvika, zvakakodzera kutora mamwe uremu. vatsva vakawanda vakashamiswa kuona kuti rinotevera 20 reps pamwe kwakanyanya dumbbells vari nyore kupfuura kutanga.

Alexander Technique Medvedev

Special ngwariro vangada kutaura negadziriro yokurovedza refu Weightlifting, yakataurwa Alekseem Sidorovichem Medvedevym - weightlifter Soviet, iyo shasha uye mutsigiri mukuru USSR, Europe uye nyika. Uyu munhu rakabudiswa mabasa anopfuura 400 (17 zviri kunze), zvaakanga yakatsaurirwa kukura mutambo uyu munyika uye nyika, uyewo sangano uye kuronga kurovedzwa kwacho.

Kurovedza gadziriro yake Weightlifting inokurudzirwa kuti munhu wose anoda kubata nenyanzvi. Best mabhuku zvaiona rakabudiswa muMoscow muna 1971, basa, rinozivikanwa "-gore Multi kuronga muviri."

Medvedev akasimbisa kuti Weightlifting ndiye nokukurumidza-simba kurangwa, iyo zvakabatana chaizvo mativi maviri basa. mutambo uyu zvinosanganisira kuvandudza zvose panyama unhu (kusanganisira chaiwo), uye michina unyanzvi. Mumwe mutambi anofanira kunzwisisa kuti Weightlifting hazvibviri pasina pakusikwa yakanakisisa biomechanical ezvinhu kuita, vanokwanisa kuziva kwadzo.

nokudzidziswa uzivi

The nzira Soviet akaratidzwa chinokosha Weightlifting. basa rinoda akaonekwa tide uko muviri ikasakendenga nokuchinja mabasa ayo. Ndizvo pamusana intensification pakati metabolic kudzidziswa wakacherechedza, nani kufamba kweropa uye simba Exchange, kushingaira kufema uye zvakawanda. Hongu, ayo kuguma kwomutambi ezvinhu akatsiga. Asi matambudziko kurovedzwa, uyewo kunowedzera muviri, anoenderera.

Kuziva izvi vasiri zvatariswa uye akanga hwaro Soviet kusvika. Coaching - haisi kurovedza uye nzira kuzadza micro- kwatanga netsandanyama. Ichi chinhu inokanganisa muviri kugadzirisa uye kunokanganisa chaivo ezvinhu yose. Takudzai zvinoonekwa kubva pamaonero ichi anotaura RUBATSIRO RUNOTARISA maonero matambudziko ari stressor (maekisesaizi) uye kunobatsira kuona kufadza zvinogona mumwe weightlifter mukugadzirwa purogiramu yake nomumwe.

The Bulgarian nokudzidziswa hurongwa

In Weightlifting kuzivikanwa zita murairidzi Ivan Abadzhiev. Iye akadzidzisa Champions Kuwait uye Turkey, dzakawanda vanotungamirirwa chirongwa chacho.

Bulgarian nzira yakanaka nokuti hapana mukana overtraining. The musimboti iri: ichifamba dzose uye zvishoma nezvishoma vanokwanisa kuchinja muviri wako kushushikana, inova yekutanga kwaari muviri. Zvakanakisa, unoda kupedza kudzidzisa hafu yayo vanoshingaira zuva uye haana kubvisa. Weightlifting kwakadaro. Workout 1 nguva pavhiki - ichi haisi nzira kuzadzisa kuoneka kunoguma mutambo uyu.

Uyezve, mukana kukuvara, uye chisingaperi kuneta iri shoma zvikuru kana tisinganeti kutora mazuva kure, nokuti adrenaline anomhanya ichi- pamuviri, naivowo mapuroteni usage. Uyewo, vatambi nenyanzvi vanodzidzisa pamwe nzira iyi, dzakashandisa unoyevedza pre-zviyereso, apo vavengi vavo kuidza chete zvakananga panguva chiitiko.

Zvisinei, musimboti nzira anokwanisa kutsanangura huru Mashoko Abadzhieva kuti vadzidzi vake vose vadzidze. Uye zvinoita sezvizvi: "Musaedza kuita zvishoma pane kufadza."

anobatsira zvahungava hwakaita zvakavimbika

Nzira dzose Weightlifting kudzidzisa kunosanganisira kuita zviitwa siyana, dzakawanda dzinoita nyore, asi chaizvoizvo vari kunyatsonanga chaizvo uye kunzwisisa. Nekuti zvakakosha kufunga kunenge kwacho.

The purogiramu Weightlifting vanga vaneta inosanganisira kurovedza, kutanga vachisimudza tsvimbo pamwe Visa. Ivo vanogamuchira, zvinokosha kuchigadzira chepakutanga chinzvimbo matatu mana seconds.

Zvinokurudzirwa pamberi neimwe Workout kuita zviitwa pamusoro kukura abdominal uye musana tsandanyama. Sezvazviri zviyereso, uye pasina izvozvo. Norma - 4 anoita 8 reps, ipapo unogona ngazviwedzerwe kana achida. Zvino unofanira kuita nhevedzano akasvetuka.

Achiita kwakadaro muviri, hazvina zvakakodzera kuti zvenguva kuswedera. Asi tinoratidza kuti unoedza siyana uremu. Uye mutoro nenzira, kugadziridzwa mu zvakanaka.

Kuita budiriro zvishuvo, zvakakodzera kutora 3-4 masekonzi kurega, akakiya nomuzariro. Chiitwa rinoitwa nechivimbo, asi pasina dzichikunetsa. Kudzikisa bhaa zvakachengeteka.

Sehwakapararira purogiramu Weightlifting vanga vaneta zvinosanganisira dzakatenuka pamwe masimbi. Weight anofanira kusarudza anonyanya kusimudza 8 nguva muna 4 pazvinhu.

urongwa muviri

Uyewo kucherechedza kufunga, kutaura Weightlifting. Chirongwa Training, zvavo, munogara vakagadzirira mumwe nomumwe nomumwe mumhanyi ari maonero ayo vasiri zvatariswa, unyanzvi (kana kushaiwa rayo) uye mano. Asi vose, weightlifters kuita zvakafanana muviri.

Chokutanga Kurovedzwa chechikamu nechinangwa kukura musana uye chipfuva. Ndizvo zvinosanganisira:

• Hyperextension (3 anoita 10/15 times).
• Stanovaya venguva shamhu (6 kusvika 10).
• Bench wokudhinda (6 kusvika 12).
• Kudhonza musoro wake kwazvo kubata (4 kusvika 12).
• Bench dumbbell pa necheparutivi 30 madhigirii (4 kusvika 12).
• Link tsvimbo yakatenuka neizvi kubata (4 kusvika 12).
• Nokusimudza makumbo ari fenzi (3 kusvika 15).

Kuwanda seti uye reps zvinogona kugadziridzwa tisingatungamirirwi. Kazhinji, zvinotora maawa anenge matatu.

Chechipiri nechinangwa nokusimbisa maoko. Ndizvo zvinosanganisira:

• Dips triceps mizariro (5 kusvika 12).
• Drilling bhenji nhete kubata (5 kusvika 12).
• Dumbbell curl they "sando" (3 kusvika 15).
• wokudhinda French akamira pamwe dumbbell (3 kusvika 15).
• Pullups zamu neizvi kubata (4 kusvika 12).
• Flexion uye kuwedzera chiningoningo muhudyu (3 kusvika 15).

Kurovedzwa wechitatu inodiwa kukura maoko nemakumbo. Saka, tinofanira kuva zvinotevera yechiitwa:

• Squats pamapfudzi (4 kusvika 10).
• Bench dumbbell rave mu "akagara" (4 kusvika 12).
• Aizotambudzazve neshamhu (4 kusvika 10).
• Achitsaudzira pamusoro pabhenji vachida (3 kusvika 15).
• Okuchembera pamusoro kubhawa (3 kusvika 15).
• Mahy dumbbell parutivi (3 kusvika 15).

Pasina zviitwa izvi hazvigoni kuva chokudzidzisa chirongwa Weightlifting. Kusarudza kuita mutambo, munhu anofanira kuziva kuti iye achava kupedza nguva uye simba ichi zvikuru uyewo nguva. Pakutanga, achaenda ari mazuva matatu pavhiki, asi zvino nokudzidziswa vanofanira kuitwa kakawanda. Asi nokupedza nguva vanhu mari mukati pachako. Uye ichi ndicho chete wakakodzera nokushingaira zvinovimbisa zvabuda.