Powerlifting - ndi masewera otani?

Pali masewera ambiri mu masewerawa ndipo ngati mukufuna kutulutsa minofu ndi mphamvu zanu, ndiye kuti mudziwe za momwe mphamvulifting ndilili komanso momwe mungagwiritsire ntchito nayo kuti mukwaniritse zotsatira zingakhale zothandiza komanso zothandiza. Ndikofunika kudziwa malamulo okhudza maphunziro abwino.

Kodi mphamvulifting ndi chiyani?

Choyamba, samverani kumasuliridwa, kotero "mphamvu" imatanthauza mphamvu, ndipo "kukweza" ndiko kukweza. Powerlifting ndi masewera olimbitsa thupi, omwe ntchito yaikulu ya wothamanga ndi kukweza kulemera kwakukulu pafupipafupi masewero atatu. Mphamvu triathlon ikuphatikizapo kuphedwa, kusindikizira kwa benchi ndi squats ndi ma barbell. Ndikofunika kufotokoza kuti kusiyana kwakukulu pakati pa powerlifting ndi kumangiriza thupi ndikuti wothamanga thupi ndi mawonekedwe ndi ofunika.

Powerlifting - ndondomeko

Pa masewerawa, mpikisano wa mayiko amachitikira, kumene othamanga amachita nawo mbali, zomwe zigawanika kukhala zigawo zolemera. Powerlifting amakhulupirira kuti ndi triathlon yofanana, chigonjetso chidzaperekedwa kwa wothamanga wopanda zolemera. Mwa zaka, malinga ndi malamulo a International Federation, zotsatirazi zikusiyana:

• anyamata ndi atsikana - zaka 12-18;
• aang'ono ndi aang'ono - zaka 19-23;
• akulu - zaka 23 ndi zina;
• zaka zotseguka - zaka 13 ndi zoposa.

Powerlifting - akazi

Zina mwazochita zachiwerewere izi zamasewera sizitchuka ngati amuna. Izi zikhoza kukhala chifukwa cha nthano zofala, mwachitsanzo, ambiri amaganiza kuti thupi lazimayi likaphunzitsidwa lidzakhala amphongo, koma izi sizingatheke chifukwa cholephera kupereka ndalama zofunikira za testosterone . Zina zabodza - mphamvu powerftfting ndi yovulaza pa ntchito yobereka . Ngati mukutsatira malamulowa ndi kuyang'aniridwa ndi akatswiri, simungachite mantha ndi vutoli.

Kupeza kunja, powerlifting - chomwe chiri kwa amai, nkofunika kuwonetsa kuti ndi zozoloŵera zowonongeka zomwe mungathe kuziiwala za mawonekedwe okongola ndi azimayi, monga ntchito zambiri ndi kulemera kwakukulu zimatsogolera kuti munthu amangokhalira kulimbitsa mphamvu zake, komanso amamanga minofu ndi kusintha kunja. Kuonjezera apo, pantchito zamalonda, chakudya cha caloric ndi chofunika kwambiri, chomwe chimakhudza chiwerengerocho. Mfundo zoyenera kwa amayi zimaperekedwa mu tebulo.

Kupititsa patsogolo - amuna

Muzithunzithunzi, mukhoza kuona amuna ambiri akugwira ntchito mthupi lawo ndi kulemetsa kwakukulu, koma ochepa okhawo amaonedwa kuti ndi amphamvu powerlifters. Anthu ambiri amasokoneza mphamvulifting yamakono ndi kumanga thupi, kotero zidzakhala zosangalatsa kulingalira kusiyana kwakukulu:

1. Pachiyambi choyamba, cholinga chake ndi kuwonjezera zizindikiro za mphamvu, ndipo panthawi yachiwiri, kukula kwa minofu yaikulu, kuganizira zokwanira.
2. Mu mphamvulifting izo ziribe kanthu ngati zochitikazo ziri zangwiro, chifukwa cholinga ndi kugwiritsa ntchito kuchulukitsa kwa minofu kuti ikhale yolemetsa, koma mukumanga thupi njirayo iyenera kukhala yoyera kapena ndichinyengo.
3. Kuyenera kutchula kusiyana kosiyana - zovutazo zimaphatikizapo masewero olimbitsa thupi kuchokera ku mphamvu ya triathlon ndi mazochita othandiza, koma ntchito zolimbitsa thupi ndi kudzipatula zimagwiritsidwa ntchito .

Powerlifting ndi zabwino ndi zoipa

Pokhala ndi maphunziro ozoloŵera ndi oyenera, mukhoza kudalira zotsatirazi: kuwonjezereka kupirira ndi mphamvu, kulimbitsa minofu, mafupa ndi mafupa, ndipo ntchito ya mtima wamtima ikukula. Kumvetsetsa, powerlifting - zomwe zimapangitsa kuti masewerawa athandize thanzi, ndibwino kuti maphunzirowa athe kukhudza mahomoni komanso zotsatira zake kuti mukhale ndi thupi labwino kwambiri. Ndibwino kuti mupange pulogalamu yaumwini.

Kuvulaza powerlifting kungabweretse thupi lokwanira, kugwiritsa ntchito zolemetsa zolemetsa komanso zolimbitsa thupi zolakwika. Oyamba amalimbikitsidwa kugwira ntchito ndi wophunzitsa kupanga pulogalamu yabwino. Ngati zochitikazo zimachitidwa molakwika, ndiye kuti chiopsezo cha mavuto mu ntchito ya mtima wa mtima ndi kuvulazidwa kwakukulu ku mitsempha, minofu, mavitoni ndi ziwalo zikuwonjezeka. Kuonjezera apo, pamene mukukweza kulemera kwakukulu, n'zotheka kusinthitsa ma diski ndi maonekedwe a hernias.

Kodi mungayambe bwanji powerlifting?

Pali mbali zingapo za maphunziro ogwira mtima omwe ayenera kuganiziridwa kuti ayambe kukonza ndi kusintha zotsatira zake:

1. Phunziro limodzi sizingatheke kuti tiphunzire magulu opitirira awiri a minofu, ndipo sikuyenera kugwiritsa ntchito machitidwe opitirira atatu kwa aliyense wa iwo.
2. Powerlifting zamagulu zimatanthauza kuwonjezeka pang'ono pokha pa katundu wokwera. Ndikofunika kuchita njira zambiri zomwe mungathe kusunga njira, msinkhu, kuchuluka kwa kubwereza ndi kulemera.
3. Pophunzitsidwa, payenera kulimbikitsidwa kwambiri ndikukula kwa minofu yothandizira ndi yolimbitsa thupi yomwe imapezeka mu triathlon.
4. Malamulo amphamvu akuphatikizapo kuchepetsa mafuta a thupi ndi kukula kwa minofu. Ndikofunika kuti musayambe kukhala limodzi mwachindunji, ndiko kuti, magulu onse a minofu ayenera kunyamula mwamsanga.

Powerlifting - Zochita

Zatchulidwa kale kuti masewera atatu apamwamba amagwiritsidwa ntchito pa masewera awa:

1. Masewera ndi mabulosi . Izi ndi zochitika zoyambirira zomwe zimapikisano. Kupititsa patsogolo abambo ndi abambo kumakhazikitsidwa ndi malamulo ofanana. Choyamba, bokosi imatengedwa ndi ndodo yabwino, imachotsedwa pazithunzizo ndipo ili pamtunda wapamwamba wa trapezoid. Wopikisano amachoka pamatumba, akuyendetsa mapazi pang'ono kusiyana ndi mapewa ake ndikuwongolera msana wake. Kuya kwa squat kuyenera kukhala pang'ono pansi pa kufanana ndi pansi, ndipo pakati pa mphamvu yokoka iyenera kugwa pa zidendene. Kukwezera kuyenera kuchitidwa ndi malo ogona.
2. Bench press . Mu powerlifting, ntchitoyi ikuchitika ndi zina. Wopikisano amavomereza chophimbacho ndi zazikulu kapena zamkati. Njira yoyamba imatchuka kwambiri, chifukwa kutalika kwa mikono, ndikofupika kwa ndodoyo. Chotsani chotsegulacho chiyenera kukhala, kukweza mapepala ndi kuyendetsa manja anu. Liwiro la bench press liyenera kukhala lalikulu, pamene kuchepetsa projectile, muyenera kuchepetsa mapewa ndi kuchepetsa mapewa anu. Nsalu yofunikira - miyendo iyenera kukhala yoyandikana kwambiri pafupi ndi mapepala, ndipo mabenchi amakhudza matope okha. Zowonjezera kwambiri kumbuyo, ndizofupikitsa ndodo.
3. Kuwonongeka . Ochita masewera a powerlifting amatha pomaliza ntchitoyi. Kulandira malo oyambirira a phazi ayenera kuikidwa pambali pa mapewa kapena kupitirira. Zolemba zambiri zimakhazikitsidwa nthawi yoyamba. Wopikisano akuwerama mobwerezabwereza ndipo amatenga mpiringidzoyo movutikira. Mwa kukweza miyendo, chipolopolo chimatuluka. Msana uyenera kukhala wolunjika nthawi zonse. Pa kukweza bar, manja ayenera kukhala owongoka ndi osayanjanitsika. Njira yopezera mphamvulifting ikuganizira kuti kudzatheka kuthetsa polojekitiyo pokhapokha maondo atagwedezeka ndipo mapewa atayikidwa.

Mauthenga a Powerlifting

Othamanga akugwira ntchito nthawi zonse kuti akwaniritse zomwe apindula, kotero zolemba zatsopano zimayikidwa nthawi zonse.

1. Donnie Thompson atapanga ndalama mu 2011, anapeza 573.8 makilogalamu, ndipo patapita miyezi ingapo, mbiri yake inamenyedwa ndi Jonas Rantanen, yemwe anagonjetsa katundu wa 575 kg.
2. Pamene mphamvulifting ikuphatikizapo kufa, tidzakhala tcheru ndi zolemba pambaliyi. Mu 2002, wothamanga wa ku Finnish Ano Turthainen ndiye adalemba mbiri yoyamba, ndipo adatha kuchita masentimita 400.5. Mu 2010, Icelandic powerlifter inakhazikitsa bar atsopano, kulemera kwa 460 makilogalamu.
3. Lamulo lomaliza la bench lolembedwa mu 2013 Taini Meeker, yemwe anatha kufalitsa makilogalamu 488.5.