"Powerlifting" (umlomo wesibeleko): Inkqubo yoqeqesho

Simple, kodwa kwangaxeshanye inkqubo entsonkothileyo "Powerlifting" Sheyko Borisa Ivanovicha yi kalukhuni ezahlukeneyo kunye nesithintelo yokudla. Le ncwadi inika iimpendulo yonke imibuzo mncinane nje kuphela, kodwa sele abanamava abadlali. Umbhali yi njengegunya powerlifting, nangona ingezizo zonke baqonde baze babambelele inkqubo yakhe.

Inzuzo ephambili kuxhomekeke yokuba apha kukho nezinye izinto ezilungiselelwe amanqanaba ahlukeneyo uqeqesho kweembaleki, ngalo ngokupheleleyo nawuphi na umntu uya kukwazi ukukhetha imo kakhulu efanelekileyo. nangoko imithetho esisiseko ukwenza kucace ukuba umntu kuye umthwalo balindelwe kwixesha elizayo. Ngoko ke, wacebisa umbhali kunye nezinye iimbaleki abanamava ngamandla ukufunda incwadi ukusuka ekuqaleni ukuya ekupheleni, kukungaziphephi intshayelelo kunye nesiphelo. Kungenjalo inkqubo asiyi kwenziwa kwinqanaba ngokwaneleyo, nto ke leyo ebangele ukuba kuzuzwe iziphumo ezinqwenelekayo ngeke isebenze.

Boris Ivanovich Sheyko

Isihloko Umqeqeshi abazukileyo USSR on powerlifting unelungelo ifunyenwe Boris Sheyko. "Powerlifting" - indlela yamalungiselelo yayo arresters, nto leyo inceda kuphela emzimbeni kodwa ngengqondo ukuba kuza ifomu ukhuphiswano ezizayo. Lilonke inani leencwadi ezipapashwe, apho imbaleki onamava kunye nomqeqeshi wabelana eyakhe iindlela zakhe izicwangciso umthambo eyahlukileyo iimbaleki.

powerlifting Shejko

Le program inika iimbaleki sisothula apho uxinzelelo ngobunzulu liyehla kancinci. Uqeqesho Powerlifting Shejko sisebenze kwinkqubo yomfundi, oko kukuthi, ukuba kwisiqingatha edlulileyo nto intloko yam makongezelwe elinye ixesha, ngoko kuba nako ukufunda iintsuku ezimbalwa. Ngokufanayo, ukuba yakhiwe kwaye le ndlela: Ukuba kangangexesha elithile womdlali akakwazi ukuqokelela imikhosi yanqoba kukhuphiswano, kwaye sibini yokugqibela iiveki olungachanekanga.

Eneneni, xa uzama ukufezekisa iziphumo ezinqwenelekayo kwiintsuku nje ezimbalwa emva kokuba ikhefu elide, iya andzise kuphela imeko kwaye iza kuthintela isixa sele encinane yamandla, leyo kuya kufuneka wakhiwe. Kuyimfuneko ukuba ukuchaza ngokucacileyo nokugcina xa yembaleki ntoni ukufikelela kwincopho qethe ezabo. Kulo mzekelo, kungcono ukunceda umqeqeshi. Ngapha koko, ubophelelekile ukwazisa ixabiso wewadi ayo yonke imikhosi bachitha uthumele le endleleni efanelekileyo.

Imigaqo ye msebenzi yokuhlela

Eli candelo liqulathe inkqubo Borisa Sheyko "Powerlifting". Kucingwa ebalulekileyo, yaye kucetyiswa ukuba ukuqwalasela ngokweenkcukacha indlela abadlali abaninzi abangazi kunye neengcali, iye yafikelela iziphumo ezibalulekileyo kumsebenzi wabo. Apha uyaxelelwa kwenkqubo umthambo, kwakunye umthwalo kuthunyelwa abantu kumanqanaba ahlukeneyo noqeqesho ngayo,.

exercises Basic and eliphezulu

Umsebenzi yokuhlela buchazwa inkqubo yamaqela yokuhambisa ecacileyo kunye nomnye. Le unikezelo sisekelwe kuphela iimpawu ezikhoyo. Theory-physical education and "Powerlifting" entanyeni bahlule amaqela amathathu aphambili beemvavanyo kangangethuba naluphi na uhlobo lwezemidlalo:

1. Kukhuphiswano.
2. Ngokukodwa-wokulungiselela.
3. Obschepodgotovitelnye.

Iqela lokuqala luquka umthambo ezifakwe kwinkqubo kukhuphiswano yaye isetyenziswe ngexesha loqeqesho. Inani iquka kukhuphiswano eziphambili: i ezintle kunye Nge cofa esitulweni (ifoto), lo deadlift.

Iqela lesibini imithambo ezo ikakhulu ibhekiswe ukufunda uze bephuhlisa izinto ngamnye ndiwuthabathile kwiqela kwezixhobo kukhuphiswano. Ukongeza, ngenxa inkqubo ngokukodwa-yamalungiselelo, iimbaleki bakwazi ukuphuhlisa iimpawu zabo zomzimba ezibaluleke kakhulu ukuba athlete. Mandla, unyamezelo, ukuthamba kunye nezinye iimpawu kufuneka kusoloko abekho imbaleki endilisekileyo. Le nkqubo ibandakanya imisebenzi elikhokelela: ukuhlamba, oomatshini esitulweni, zokutsalwa kwimithwalo.

Kufuneka kuqatshelwe ukuba nawuphi na umthambo a ngokukodwa-yamalungiselelo kuphela xa kuthe iqulethe kwihi ngokwaneleyo imiba kukhuphiswano.

Ukongeza, iqela lesibini yohlulwe ubonelelo kunye imithambo asakhasayo, kuxhomekeka kugqaliso. Ukwenza igalelo kuphuhliso iintlobo zokuqala zobugcisa kunye nentshukumo, xa zifunwaEzokugqibela zidweliselwe ngqo ajolise kuphuhliso kanye iimpawu yembaleki. Kubalulekile ukukhumbula ukuba ekuphuhliseni babe negalelo ekuhlaleni.

Isigama leqela lesithathu isetyenziselwa ukunyusa izinga iyonke fitness yembaleki, ngokunjalo kuphuhliso amaqela izihlunu ngamnye. Olu luhlu luquka obschepodgotovitelnyh umthambo: imithambo kunye Nge, acrobatic, kwi gym, gym, kunye namatye, dumbbells kunye absorbers. bonke bancedisa womdlali diversify. eli qela liye umahluko ebalulekileyo ukusuka iinkcukacha emibini edlulileyo. exercises nokhuphiswano ngokukodwa-yamalungiselelo kuthathwa ukuba isiseko kunye obschepodgotovitelnoy - kuphela isongezelelo. Oku kulandela ukuba ngokutsha uze uzilungise ngenxa imikhosi babo ukuze babe ezahlukeneyo.

press uJaji

Lo msebenzi sikhona yonke, njengoko inxaxheba kumaqela ezimbini eziphambili. Njengoko wokhuphiswano, oko isebenza kuphela kwi bar tye. Intonga ngokucacileyo iingalo kunye umyalelo umgwebi kuyimfuneko ukuthoba bhokisi ukwenza ibonakala kancinci ayinakolulwa, uze ukugubungela Lungisani ngesandla.

Njengoko ngokukodwa-yamalungiselelo, umthambo kwibhentshi cofa ingaqhutywa zombini kwi tye kunye phezu kwesitulo bethana. Kwakhona, ke kuvumelekile ukwenza, ingekho kuphela, kodwa obratnonaklonnoy kwibhentshi. Kweli qela, bar ungakwazi esikhundleni dumbbell.

Isicwangciso soqeqesho Ku kombisa

Umntu ngamnye Ungazama ukwenza umthambo ezingundoqo, nto leyo enika isoftware W eyko "Powerlifting".

ingxelo entle ngayo le nkqubo

Njengaye nawuphi na incwadi, indlela "Powerlifting" intamo umfundi ngempendulo. Ngethamsanqa, izimvo wabaqalayo HIV kunye neembaleki professional zizinto ezimbi ngayo kakhulu ngakumbi.

Abantu abaninzi bathi le ncwadi kuyanceda ukuba bafunde izihlunu ukuba ufuna ukwazi iimbaleki ngqo, hayi nje kuphela. Le nkqubo ichazwe ngokwenkcukacha kuqeqesho ngokunjalo izinto ezongezelelweyo. Ukongeza, ukwenza ngamnye inemifanekiso, yaye abantu baya kuba nako ukwenza ngendlela eyiyo.

Enye into ebalulekileyo - le ncwadi ichaza iimbaleki iindlela ehlabathini-class. Iimbaleki ezininzi makhwelo zithande ukulandela umzekelo abo baphumelela kakhulu kulo mdlalo. Ngoko ke, eli candelo ayifuni kanye kule ncwadi. inkqubo "Powerlifting" Shejko etsala isiqulatho ezintle iqondwe bonke.

Kufuneka kuqatshelwe ukuba kukho eziliqela abafundi abaye anesibambiso umdla omkhulu powerlifting waza ukudlala imidlalo emva ukuyifunda.

izikhewu umbhali

Njengoko sele kukhankanyiwe ngentla apha, eli ingxelo engentle uye phantse akukho wesibeleko isicwangciso Powerlifting uqeqesho. Kuba arresters ke incwadana yoqeqesho elungileyo kunye nezincomo ephucukileyo. Inye kuphela yaphawula iimbaleki - ukuba buthathaka kakhulu okanye umthwalo namandla kakhulu. Kodwa musa ukulibala ukuba umntu ngamnye ubunzima extra kunye nenani kophindo ukuba ibalwe ngokwahlukeneyo. Ngoko ke, izikhewu ezithile umbhali sele ingxelo, nayo yonke impahla thaca kule program ukhuthaza iimbaleki ukoyisa ezintsha. Le ncwadi entanyeni "Powerlifting" ukusuka mafikizolo kwinkosi ziya kuba nako ukufikelela ngokupheleleyo nawuphi na umntu umnqweno kunye namandla okuzimisela.