Yintoni na imimiselo kwi kumaphephandaba elele

Bena press like phantse yonke into, ngaphandle kokukhetha. Enoba usaqala okanye imbaleki onetyuwa, cinezela kwibhentshi kuya kubakho umsebenzi omkhulu, ngaphandle oko akuyi kuzuzwe nemiphumo emihle. Akuthandeki ukuba omnye umntu uza kuba nomdla zalathisi deadlift okanye ezintle, kodwa norm wobuqu eendaba kwibhentshi ubotshiwe bahlukunyezwe yakho incoko. Yena uhlobo ubiza ikhadi imbaleki nganye. Ukongeza, kukho inkomba kwibhentshi cofa, intlonipho kunye ingqalelo kumntu wakho.

zikhona Bena Standards Press powerlifting. Akunjalo eside eyadlulayo, malunga neminyaka elishumi eyadlulayo, ezintlwini kunye amanani mdlalo babelwa ngenani elipheleleyo iindlela ezininzi ngempumelelo imithambo ezintathu: kwibhentshi cofa bar elele, deadlifts kunye squats. Akuzange kube ibalulekile njengoko ngokwahlukeneyo obungenakuzanyazanyiswa nje, wahlala okanye wazolula, oko akunakwenzeka ngeli xesha, xa abaninzi imibutho yezemidlalo ka ubuchule ezinjalo awunamatheli. Bafaka nemimiselo cinezela kwibhentshi.

cinezela kwibhentshi Regulatory kuba umlinganiselo ngqo sixhomekeke ubunzima bakho, isini kunye nesigaba. Ngokuba amadoda kunye neendidi abafazi zahlulwe amakhwenkwe kunye namantombazana (iminyaka eli-18), juniors (iminyaka eli-18 ukuya kuma-23), vula (24 to 39) kunye abadala (40+ nomnye, 50+, 60+, 70+). Kodwa ubunzima, ukuba imigangatho eyahlukeneyo kakhulu obhobhozayo for cofa esitulweni okanye umlo isihloko. Ngokomzekelo, abantu kudidi ubunzima 83 kg ukulungiselela ukuphunyezwa kwe inkosi zemidlalo yomviwa kuyimfuneko yalugudla ngaphandle 177 kg, nto leyo akunjalo abafazi, ngubani kudidi-84 kg kuya kufuneka 115 kg. Ingqwalasela enkulu lihlawulwe iimbaleki, ubuchwepheshe lifters.

Ukuba abanxibe impahla ukumpompa izihlunu esifubeni kwibhentshi eziveliswa iintshukumo ekwanti, xa powerlifting lift lujolise kumaqela kwezihlunu eyahlukileyo ngokupheleleyo. Ukuze ufumane iziphumo ezintle, kufuneka sigobe kangangoko kunokwenzeka kwaye wenze le nizithele hlasi umthambo intshukumo, kusetyenziswa kuphela esifubeni kunye esineendidi, deltoid kunye, Kakade ke, izihlunu umva. Wena uhlobo kume umva, ukwenza nhlanganiso. Enye imeko ebalulekileyo - le ukuphefumla, lo rhoqo kunye nokuchaneka iziphumo elandelwayo exhomekeke imigangatho.

Phambi kokwenza i cinezela kwibhentshi standard kuyimfuneko ukuba ukubamba njani umoya wakhe, ngenxa phambi kwakho elinde ukuba umthwalo onzima njengoko izihlunu umzimba, yaye uninzi amalungu ayo. Emva koko ke thatha umoya kwaye ukubamba umoya wakho. Emva kokuba uthabathe indawo efanelekileyo kwesitulo ukuba lenze unciphiso, kuyo ukuze umoya ukwazi ukuphefumla phandle kancinane. Ezi zinto kufuneka ithathelwe ingqalelo xa kungabi ukuzilolonga wakho, kuba ngaphandle kwabo, phantsi kwempembelelo naluphi na uqeqesho iziyobisi ange olusebenzayo. Akuthandeki ukuba intsebenzo yakho kwixesha elifutshane uya kunyuka ubuncinane isibini ngomgubo wengqolowa obunzima buziikhilogram. Enoba wenza kwezemidlalo okanye hayi, cinezela Okunye akukho mntu buhlungu! Ngokwahlukileyo koko, loo nto yenza ukuba womelele kwaye sihle ngakumbi. Oku njalo-ebizwa ngokuba "isiseko zonke iziseko 'ukwakha izihlunu oluqinile, kwaye impumelelo naziphi na iincwadi zemidlalo. Ngoko ke iposi, ubone ukuba yintoni na ummiselo kuni Bena Press, kunye umthambo kwezempilo.