Kuxhuzula kwezi amatye: oomatshini. Uqheliso benemizimba

Ukuze omnye ethandwa kakhulu amandla kwezemidlalo eYurophu ziquka nokuphakamisa ubunzima, isiseko kuzo imisebenzi efana Ukruthakruthwano bayiqhube iintsimbi. Yenza isixa ubuninzi bexesha kangangexesha elithile. umdlalo intsimbi ibhekisa kwiintlobo ze weightlifting, lisetyenziswa eYurophu lalisakuba yiSoviet Union. Lo msebenzi kwiimbaleki yokwenene, nako phakamisa xibilili phezu kwentloko yakhe.

Weight kokususa kungenziwa ngokuba umbono eliyinkunzi udumo enkulu zifumaneka kuphela ekuqaleni kwenkulungwane yamashumi amabini. Ukususela kunyaka nonyaka ke iba abalandeli nangakumbi ehlabathini lonke, ikakhulu ngenxa lobuntshatsheli lwe Europe kunye nehlabathi. Ngoko, uyabona, kungekudala uza kuba kwi-Olimpiki.

Njengoko ubunzima wangena lo mdlalo?

Ukuba umkhondo imbali lifters ubunzima, ungabona ukuba jerk ukuba sinzima okokuqala oluboniswe xa strongmen esekisini. ngqangi ezininzi ukuqinisekisa kuphela ukuba iimbaleki akhoyo compulsorily (kunye kaClark, jugglers kunye iyahlekisa) e neemvakalelo troupes isekisi. Iinjongo zezi iimbaleki nazo ziquka ukhuselo kummandla kunye namalungu qembu.

Ngokutsho amaxwebhu zembali, iimbaleki esekisini, ojongene ngakumbi yamapolisa, ngokuba enforcers umthetho. Kamva ke wathatha igama ngokwayo amandla olawulo. Kuyabonakala ukuba, umnqweno ababukeli emva bekutyelelo esekisini abe kufanelekile emzimbeni ukuqala ubunzima uphakamisa eYurophu.

Ukuba uyakhumbula ibali imbaleki oluphawulekayo Ivana Maksimovic Poddubny, akuyi kuba nzima ukuqonda indlela ubunzima-kwesiqalekiso ozonwabisa ngayo ibonisa wabetha ezinkulu-ixesha kwezemidlalo.

Amanyathelo kokususa ubunzima kuqala

Ukufunda amabali neembaleki ezibalaseleyo kwangemihla yakudala, ungenza ukumangaliswa yokufana enkulu lobuntwana lwabo ubutsha ngamnye we computeryomndilili guys. Ukuba singene iingcamango elidlulileyo, singakwazi khumbula ubukho ubunzima bendlu yonke umhlobo wesithathu okanye isalamane. Sihlangane izixhobo zemidlalo kunokuba ecaleni kwebhedi, phezu balcony, studio nkqu ekhitshini. Kwimeko yokugqibela, akucaci kutheni, ubunzima phezu kwipleyiti, emphandeni zekhaphetshu, njl Kwaye ngalo lonke ixesha ukuza kusityelela, inkwenkwe yommelwane utshayelwe kunye eluthulini, yaye izandla zakhe ubuntwana bazama tyhala phezulu ubunzima.

kamva iminyaka efika umfana enamandla zibe izihlandlo eziliqela ngesandla esinye lityhale ubunzima up omthubi kunye namagama "16 kg", yaye kamva Green - ubunzima-24 kg kuzihlutha. Kwaye ngamanye amaxesha, kunye nomona ebukele njengoko umntu omkhulu onamandla licudisa ubunzima ebomvu kwi ngeekhilogram 32 ngesinye isandla, mna ndifuna ukuphinda okwake jerk enjalo. Umntu eqhelekileyo ukusuka weightlifter professional eyahlula elinye kuphela - weightlifter akazange anikezele ukuzama ukuphucula irekhodi yayo kwi ubunzima kunye nenani kophindo.

Athandwa ngenxa yokungabikho iindleko

Ukuthambekela naluphi na uhlobo lwezemidlalo bubonwa nje kuphela umnqweno. Kufuna yokusebenza ngokwasemzimbeni kunye namakhono zemali. Zofuzo baseYurophu, kuquka abahlali lalisakuba yiSoviet Union, nkqu kuvumela abantwana ukuba benze kwimidlalo weightlifting. ithandwa enkulu kule post-ubunzima-nokuphakamisa kwaba kanye ngenxa yokungabikho iindleko zemali.

Kuxhuzula kwezi amatye akwazi ukwenza ngethuba leeseshoni zeqela, kwanele ukuba dumbbell nje omnye kwintendelezo enkulu. Of akukho izixhobo enye ngohlobo iimpahla, izihlangu namabhanti baba ongaphumiyo mbuzo. Malunga ngokuxhobisa abantwana bafunda kuphela ngexesha ukhuphiswano isihloko yintshatsheli isixeko okanye ummandla. Ekubeni iingxaki intsimbi wayengekho kweli lizwe, ixabiso ubunzima ukuba zibe nokufikeleleka kubantu bonke abemi. iintlobo ngeentlobo iimilo emaXhoseni kwi kwimarike, kuquka ubunzima inokuwa kwaye adjustable, salatha ukuthandwa yayingubhazabhaza kettlebell ukunyusa kwi-USSR.

Imvelaphi kettlebell ukunyusa lomkhosi

Nabani na ababekhonza nomkhosi akazange litsole elokuba oko SKA. Kwafa kufutshane CSKA. Kuyinto ngenxa Army Sports Club, izigidi zabantu ziye ndaze wayeqhelene mdlalo basakhonza emkhosini, yaye ke, kumashumi eminyaka kamva, wabethelela ukuba uthando mdlalo kubantwana babo nabazukulwana.

Wamanqindi, wrestling, oku kuxhuzula i amatye, amatye esitulweni, ekhatywayo, hockey, yaye kusekho nezinye imidlalo zaye zabanjwa sixabise emkhosini. Kungakhathaliseki ukuba yintoni na imikhosi ekukhonzeni amajoni - ubukho yamatye zingafunyanwa kuphela kwi egaraji itanki kunye kumgangatho we-Cruiser, nkqu ibhodi ngwenya yaba izixhobo zemidlalo. push Classic zemilinganiselo ezimbini ngaxeshanye wabizwa "kwamanzi lijoni jerk." Ngenxa inkxaso weightlifting karhulumente kwindawo eyayisakuba yiSoviet Union usesikhundleni ephambili weightlifting.

Imithetho kufuneka ukwazi yonke into

Olu khuphiswano usebenzisa dumbbells ezinobunzima 32, 24 no-16 eekhilogram. amalungu eqela singahlukaniswa iindidi, apho lowo uphumeleleyo ixhomekeke udidi ubunzima nganye, babhaptizwa amadoda kwanabafazi.

iindidi ezine ubudala:

1. Ukususela kwiminyaka eli-14 ukuya ku-16 ubudala - amantombazana abancinane kunye namakhwenkwe.
2. Ukususela kwiminyaka eli-17 ukuya ku-18 ubudala - nabafana abadala kunye namantombazana.
3. Ukususela kwiminyaka ubudala 19 ukuya 22 - juniors kunye juniors.
4. kweminyaka engama-22 - udidi omdala kwabasetyhini kunye namadoda.

Ukuba nxaxheba eziliqela isiphumo esifanayo, a uloyiso amanqaku abo ukuba ubunzima kancinane kwi-e-zokuweyisha. Ukuba imeko uhlala impikiswano, uloyiso inikwa umntu wokuqala wathetha phezu draw. Weight kokususa siquka iinkalo ezintathu:

1. Kuxhuzula kwezi amatye esandleni ngasinye ke. Discipline for amabhinqa.
2. Ukutyhala iintsimbi ezimbini ngexesha elinye ukusuka esifubeni elandelwa ngokwehlisa indawo Vis - ". Atyhale kwi ngomjikelo elide" isihloko lobungcali Kuba abantu kuphela.
3. Jerk amatye esandleni ngasinye khosi ukutyhala iintsimbi ezimbini phezu kwesifuba - kwesihloko lobungcali "isiganeko kabini abantu."

C ubuchule ukuba amsunduze iintsimbi familiarization

Ukuzilolonga inkxaso kettlebell ukunyusa i phindwa amaxesha amaninzi, ibhekisela layisha zesantya-amandla. Kuyinto nzima ngaphezu jerk ezisindayo. Le ndlela iquka manyathelo alandelayo ezilandelanayo of:

1. Qala nge ujingi dumbbell umva.
2. Phakamisa iintsimbi ukuya kwisiqingatha ezibanzi.
3. Half-ezibanzi, kulandele izandiso umlenze.
4. Phakamisa iintsimbi esifubeni sakhe.
5. Charge amatye ngoxa kwisiqingatha-ezibanzi.
6. Ukuqondisa iingalo kunye nemilenze.
7. amatye Lower esifubeni sakhe.
8. Siyeka iintsimbi esifubeni.
9. iintsimbi Iziko eyadlulayo, kuba inqanaba ngamadolo ukuya kwindawo yokuqala.

Ngokutsho iimeko, tyhala ubunzima eziyimfuneko ukwenza isixa ubuninzi bexesha kutyalwa kwemizuzu eli-10. Kuyabonakala ukuba, ngenxa ngesantya esincomekayo kakhulu umthambo zemilinganiselo iingcangcazela wabonakala CrossFit.

Jerk ingalo enye kwabasaqalayo

Lo msebenzi yokugqibela yi kettlebell ayithathe le ukuda ulihluthe kwi ezilukhuni ubuncinane, njengokuba kusenziwa kettlebell mnye ngezandla zozibini yanjalo. Kodwa ke, ukuphumeza le nqubo mhlophe umngeni:

1. Qala nge kettlebell ubengo umva emva inqanaba idolo, kwi indawo yokuqala.
2. Phakamisa iintsimbi isiqingatha undergrowth ngoxa imilenze obungenakuzanyazanyiswa kunye umva.
3. ubunzima Isiphelo phezulu ngesandla ngqo sizaliswa nokolula umva ukuhlamba encinane. Kettlebell esijikeleziswa ehlabathini yengalo.
4. Ukulungisa amatye ephezulu ngengalo ngqo. Imilenze ngqo, emva ngqo.
5. iintsimbi Lower. Ukuguqula ubunzima ngeenxa zengalo, nimkhuphele ubunzima phambili kwaye kwangoko ubambe ukuba shackle. Ngexesha lokufakwa ubunzima arc amatye liza kukhawulezisa umzimba.
6. Hlala phantsi uze agobe ngasemva, intloko ubunzima ukuya kwindawo yokuqala, kunye nenqanaba emadolweni.

Kukho indlela deducing ubunzima phezulu ngalo icala xa ubunzima ngoxa edolweni enye, utyhalelwa nje icala elinye. Ukusebenzisa le ndlela isetyenziswa ukuba ndinciphise uxinezeleko evela empontshwa phakathi nokusebenza umthambo esisiseko. Ngenxa ukususwa ubunzima ngenxa icala, womdlali ahlawulelwa iingongoma ngaphezulu ngokwenza ngakumbi kwaye yenze imitsi.

Umlimi kufuneka amagxa

Ukususela kumaxesha amandulo, ngokwendlela imizobo esematyeni, umsebenzi romantic nehlombe wesini nemazi, ubukho nomlenze joint aphuhlisiweyo umele ukuba nawuphi na umntu, nokuba ubudala kunye nobume bomtshato.

Mbaleki-weightlifter esihlweleni ichaza ubukho kwamagxa enkulu. Noko ke, hayi kuphela kwegxalaba libandakanyeka, xa ubunzima intuthuko. Zeziphi izihlunu ziyasebenza, ungabona ukuhlolisisa ngokweenkcukacha uqheliso buciko. Ngenxa umthwalo ikhutshelwe kwamathanga ezibanzi. ubunzima Isiphelo ukusuka kwindawo lokuqala iphuhlise izihlunu umva. Tyhala ubunzima kunye nokwanda, ukongeza kwegxalaba, usindanisa esineendidi kunene. Oku kunokwenziwa isigqibo sokuba weightlifting Sisiseko, ekuphuhliseni amagxa ebanzi, ngokubonelela uphuhliso umlenze kwezihlunu extra, emva neengalo.

CrossFit nokusebenza namatye

Kuba abantu benza yobugcisa kubugcisa, efuna ukwandisa amandla unyamezelo, oko siqulunqwe CrossFit - inkqubo ze rhoqo ukutshintsha imisebenzi, nto leyo ethatha indawo ngamandla phezulu. Le program ivumela ixesha elifutshane ixesha ukuba zibe indoda amandla amakhulu kunye unyamezelo umsebenzi othile.

Ukusebenza ubunzima simahla CrossFit iquka kuzihlutha kettlebell. Izixhobo zezemidlalo nganye zixhomekeke ezahlukeneyo, maxa wambi siqulunqwe iimbaleki kuloo ndawo. Kusenokwenziwa yakudala CrossFit na ngolu hlobo lulandelayo: ukuthatha kettlebell ngezandla zozibini emphethweni arc, kuyimfuneko ukuba ukutsala kwi kwesilevu. Ngaphandle kokutshintsha indawo kwezandla zakho, tyhala ubunzima ngaphezu kwentloko yakho. Lo msebenzi lwenziwa nge kwelona nqanaba liphezulu kakhulu ngamaxesha 10-20. Oko kwenziwa ngamadoda kunye nabasetyhini.

Ukusebenzisa iintsimbi ukunciphisa umzimba

An ingxaki engxamisekileyo abantu zenkulungwane yama-21 ukuba utyebile. imali Ubunono zithandwa ukunciphisa umzimba nedayethi, kodwa inkoliso yazo musa ukunceda. Abantu abaninzi ukulawula ukwehlisa umzimba, endilichitha kilojoules kuphela, phantsi kwempembelelo eyahlukahlukeneyo. Umnqweno ukwenza imidlalo rhoqo kakhulu wahlala kwi ingcamango ngenxa namnqweno ukuba phantsi kwamehlo ku ejimini, kwaye azakusetyenziswa ekhaya abanayo imali engaphezulu ukuthenga treadmill. Kwiimeko ezinjalo, oko kuyanceda ukuthenga iintsimbi.

Ukuncipha komzimba nge-100% okuba negalelo ubunzima akhula. Zeziphi izihlunu ukusebenza ngexesha yokutyhiliza? Imilenze, emva kunye namagxa. Nayiphi mbaleki uyazi ukuba izihlunu imilenze kunye nezihlunu yangasemva izihlunu inkulu emzimbeni womntu. Kunzima kakhulu ukuba ampontshwe, kunye nomsebenzi wabo ichithwa isixa esikhulu lweekhalori. Kwaye oku calories axabisekileyo ukuze wonke umntu ofuna ukuba ukuncipha.

phakade ngaphandle kokulibazisa

Ekubeni safunda iinkcukacha ithiyori, ibali ngemvelaphi uyaziphakamisa kettlebell, indlela yokusebenza, iinjongo kunye neendlela ukuze kuphunyezwe iziphumo, sinako afikelele kwizigqibo ezilandelayo:

1. Intsimbi asimdlalo ezingabizi. Kuba iiklasi kufuneka kuphela ubunzima kunye nebhanti yokhuseleko kwalapho.
2. Kettlebell umthambo onokuyenza ekhaya, ngoko kufanelekile kuphela iimbaleki, kodwa abantu abaqhelekileyo abafuna ukulungisa zomzimba wakho.
3. ubunzima Uqeqesho jerk iphuhlisa izihlunu engundoqo ezibonakalisa component emzimbeni womntu.
4. Intsimbi udume ngokwaneleyo, esivumela imbaleki ukuze kuphunyezwe iziphumo kwaye avunywe kumgangatho wehlabathi.

Inye kuphela into, nto leyo ke ukuqinisekisa element ayintloko enoba umntu kwezemidlalo i kuphuhliswa okanye hayi. Lo mnqweno!