Ukuphakamisa iintsimbi okanye ukuphakamisa iintsimbi lelinye lawona manqanaba aphezulu, imisebenzi yezemidlalo esekwe kwizakhono umntu anokuzenza. Asikho esinye isitayile sokuphakamisa esifuna inqanaba elifanayo lolungelelwaniso, ukugxila, kunye neenkcukacha njengokucoceka okukhulu kunye nejerk.
Kubantu abangekabikho, ihlabathi lokuphakamisa iintsimbi liyindawo entle eyoyikisayo. I-jagon iyadida, izinto eziphathekayo ziyoyikeka, kwaye asazi nokuba siqale ngaphi na. Nangona kunjalo, kungqinwe ukuba ibonelela ngenani elikhulu leenzuzo zempilo.
Yintoni na?
Ukuphakamisa iintsimbi okanye ukuphakamisa iintsimbi zeOlimpiki ngumdlalo okhuphisanayo ovavanya amandla kunye nobuchule beembaleki ngokuphakamisa iintsimbi. Abaphakamisi bohlulwe ngokweendidi zobunzima bomzimba kwaye bakhuphisane nabanye iimbaleki kudidi lwabo. Olu khuphiswano luneemvavanyo ezimbini: i-snatch kunye ne-jerk.
Abantu abaninzi baphakamisa ubunzima ngexesha labo lokuphumla ngaphandle kwelizwe lokhuphiswano. Kuyaziwa ukuba yindlela enempilo yokuzigcina kufanelekile.
Ukhuphiswano lokuphakamisa iintsimbi lubuyela kwiGrisi yamandulo. Nangona kunjalo, imvelaphi yokunyuswa kobunzima bale mihla ivela kukhuphiswano lwaseYurophu ngenkulungwane ye-1891. Intshatsheli yehlabathi yokuqala yamadoda yayingo-XNUMX, kwaye eyokuqala Imidlalo yeOlimpiki yale mihla ekuziseni ukuphakamisa iintsimbi kwakungo-1896.
Izinzuzo
Ngenxa yobungqina obuninzi obuxhasa iziphumo zayo ezininzi ezintle, ukunyuswa kobunzima kuye kwaba yinxalenye ebalulekileyo yeendlela zoqeqesho.
ukwanda kwamandla
Ukuphakamisa iintsimbi kusinceda somelele. Ukufumana amandla kusenza sikwazi ukwenza imisebenzi yemihla ngemihla ngokulula ngakumbi, njengokuthwala ukutya okunzima okanye ukubaleka nabantwana.
Ukongezelela, inceda ukuphucula ukusebenza kwezemidlalo kwimidlalo efuna isantya, amandla, kunye namandla, kwaye inokunceda iimbaleki zokunyamezela ngokugcina ubunzima bemisipha.
Tshisa iikhalori
Uqeqesho lwamandla lunceda ukunyusa imetabolism ngeendlela ezimbini. Okokuqala, ukwakha izihlunu kwandisa izinga lokunciphisa umzimba. Izihlunu zisebenza kakuhle ngakumbi kunobunzima bamafutha, okukuvumela ukuba utshise iikhalori ezininzi xa uphumle.
Okwesibini, isayensi ibonisa ukuba izinga le-metabolic liyenyuka ukuya kuthi ga kwiiyure ezingama-72 emva koqeqesho lwamandla. Oku kuthetha ukuba siya kutshisa iiyure ezongezelelweyo zeekhalori kunye neentsuku emva koqeqesho.
Yehlisa amanqatha esiswini
Amafutha agcinwe malunga nesisu, ngakumbi i-visceral fat, inxulumene nomngcipheko okhulayo wezifo ezingapheliyo, ezifana nesifo senhliziyo, isifo sesibindi esingenalo utywala, uhlobo lwe-2 yeswekile, kunye nomhlaza othile.
Izifundo ezininzi zibonise inzuzo yokuzivocavoca umzimba ekunciphiseni isisu kunye namanqatha omzimba.
Ukunciphisa umngcipheko wokulimala
Olu hlobo lomdlalo lunokunciphisa umngcipheko wokulimala. Uqeqesho lwamandla lunceda ukuphucula amandla, uluhlu lokunyakaza, kunye nokuhamba kwemisipha, iigaments, kunye neetoni. Oku kunokwakha amandla ajikeleze amalunga amakhulu, njengamadolo, ama-hips, kunye namaqatha, ukunika ukhuseleko olongezelelweyo ekulimazeni.
Ukongeza, ukuphakamisa ubunzima kunokunceda ukulungisa ukungalingani kwemisipha. Ngokomzekelo, ukuba nesiseko esinamandla, i-hamstrings, kunye ne-glutes ithatha umthwalo kumqolo wakho ophantsi ngexesha lokuphakanyiswa, okunciphisa umngcipheko wokulimala okungaphantsi.
Ukunyuka kokuhamba kunye nokuguquguquka
Ngokuchasene nenkolelo ethandwayo, ukuphakamisa ubunzima kunokusenza sibe bhetyebhetye. Ukuqeqeshwa kwamandla kwandisa uluhlu oludibeneyo lokuhamba (ROM), okuvumela ukuhamba okukhulu kunye nokuguquguquka. Kwakhona, abo banemisipha ebuthathaka bavame ukuba ne-ROM ephantsi kunye nokuguquguquka.
Ngeziphumo ezingcono, siya kuqinisekisa ukuba sigqibezela iROM epheleleyo yomthambo. Oko kukuthi, siya kusebenzisa onke amandla okuhamba malunga nokudibanisa.
Yomeleza amathambo
Uqeqesho lokuqina lubalulekile ekuphuhliseni amathambo. I-Weightlifting ibeka uxinzelelo lwexeshana emathanjeni kwaye ithumela umyalezo kwiiseli ezenza amathambo ukuba zithathe inyathelo kwaye ziphinde zakhe amathambo anamandla. Ukuba namathambo anamandla kunciphisa umngcipheko we-osteoporosis, i-fractures, kunye nokuwa, ngakumbi njengoko sikhula.
Ngethamsanqa, sinokuvuna izibonelelo zokuqinisa amathambo zoqeqesho lwamandla nakweyiphi na iminyaka.
Izinto eziyimfuneko
Ukunyuswa kobunzima kufuna izinto ezincinci, kodwa kufuneka kube ngqo kulo mdlalo.
Umphezulu
Umphezulu wokuphakamisa ubunzima yimitha ye-4 nge-platform ye-4 yeemitha, kunye nommandla ojikelezayo. Iqonga linokwenziwa ngomthi, iplastiki, okanye nayiphi na enye into eqinileyo equlethe isambatho esingatyibilikiyo.
Iqonga yindawo yeemitha ezili-10 nge-10 yeemitha, kwaye ijikeleze iqonga. Ngokubanzi, naye uqhele ukwenza indawo yokufudumala kubakhuphisana kufuphi neqonga. Ngale ndlela banokulungiselela ukukhuphisana ngaphandle kokuhamba kakhulu.
Iqela
Ukunyuswa kobunzima kufuna izixhobo ezininzi, ngaphaya kwebar kunye neediski ezifunekayo ukwenza ukunyuswa. Uninzi lwezixhobo ezisetyenziswa ngabaxhasi bobunzima zinceda ukuzigcina, kunye nezinye, zikhuselekile. Zizinto ezibanceda bafumane iziphumo ezingcono.
Iqela elisisiseko kufuneka libe:
- ibha ye-olympic
- IiDiski
- iipleyiti ezinkulu
- iipleyiti zentsimbi
- ICamiseta
- Ibhanti
- itshokhwe okanye itshokhwe
- ICintas
- izihlangu zokuphakamisa ubunzima
Njengoko kusenziwa? Imigaqo
Kukho iintshukumo ezimbini kukhuphiswano lokuphakamisa ubunzima: ukuhlutha, kunye nococeko kunye nejerk. Abaphakamisi banokukhetha ukuzama nayiphi na ubunzima be-rep yabo, kwaye ihamba ngokunyuka ngokusekwe kubunzima obukhethiweyo. Umntu ngamnye ophakamisayo uvumelekile ukuba azame kangangoko kathathu kwilifti nganye.
Ku iboot (ukuhlutha), abaphakamisi kufuneka batsale intsimbi ebekwe phambi kwemilenze yabo ngokuthe tye. Ukubamba kufuneka kube banzi, kunye neentende zezandla phantsi. Intshukumo ihamba ukusuka eqongeni ukuya phezu kweentloko zabo zolule iingalo zabo ngokupheleleyo.
Ku icocekile kwaye ishukuma, i-weightlifters yokuqala idonsa ibha ngokubambelela ngokuqinileyo ukusuka eqongeni ukuya kumagxa. Le ndawo yaziwa ngokuba icocekile. Emva koko ke kufuneka bolule iingalo zabo ngaphezu kweentloko zabo baze bame ngokupheleleyo. Oku kwaziwa ngokuba yijerk.
Umdlali onokuphakamisa ubunzima obuninzi obudityanisiweyo kuzo zombini iintshukumo ubhengezwa njengophumeleleyo. Nangona kunjalo, kukho imigaqo emininzi kwi-Olympic weightlifting, ingakumbi igxininise kwiintshukumo ezingalunganga eziza kuthathwa njengemizamo engaphumelelanga.
Imithetho yabo bonke abaphakamisi
- Iqonga alinakuchukunyiswa nangaliphi na ilungu lomzimba ngaphandle kweenyawo.
- Ukusetyenziswa kwalo naluphi na uhlobo lwe-lubricant okanye into ngaphandle kwe-magnesium ayivumelekanga.
- Abaphakamisi kufuneka bajongane nosompempe oseziko ekuqaleni kwe lift.
- Iingalo kufuneka zolulwe ngokupheleleyo ekupheleni konyuso.
- Iinyawo kunye nebar kufuneka ziphele kumgca kwaye zihambelane nendiza ye-trunk.
- Iimbaleki akufuneki zibuyisele ibhola eqongeni phambi kokuba usompempe anike umqondiso.
- Awukwazi ukulahla ibha ukusuka kubude begxalaba.
iintshukumo ezingalunganga
- Iimbaleki azinakuthatha ikhefu ngexesha lokunyuswa kokuxhwila.
- Abakwazi ukubamba iintloko zabo ngentsimbi.
- Ibha kufuneka ingachukumisi isifuba ngexesha lokucoca ide ifikelele kwindawo yokugqibela.
- Iimbaleki zisenokungachukumisi amathanga okanye amadolo azo ngeengqiniba okanye ngeengalo ezingaphezulu.
- Nawuphi na umzamo ongaphelelanga, njengokunciphisa umzimba okanye ukuguqa ngamadolo, kuthathwa njengento engekho.
- Ukujingiza ngabom kwebar ukufumana inzuzo akuvumelekanga.
Iingcebiso
Nazi ezinye iimpawu onokuthi uzivile xa uphakamisa iiOlimpiki. Uninzi lwazo lwenziwe ngenxa yemfuneko, nangona zonke ziya kukusebenzela kakuhle kuqeqesho lwakho.
akukho mfuneko yokukhwaza
Ukunyuswa kweOlimpiki kungokwengqondo nasemzimbeni. Nabani na okhe wazama i-rep max unokutsho ukuba baziva benoxinzelelo olukhulu kwaye bacele amanqanaba abalulekileyo oloyiko.
Ngoko ke, abaphakamisi abaninzi benza isiko labo lokukhwaza nokungxolisa, ukutsiba-tsiba, nokuzama ukusebenzisa ubundlongondlongo ukuze baphembelele iinzame zabo. Kodwa ndineendaba ezimbi kwabo benza oku. Ngokwenyani, ufuna ukwenza okwahlukileyo. Jonga indlela i-powerlifters ephezulu yokuqeqesha ngayo. Bonke banendlela engenamvakalelo kwibar.
I-excitability egqithisileyo iphazamisa ukuhamba kweprogram yemoto. Awudingi ukuba nonxibelelwano lweemvakalelo kwii-replays.
Zibophelele ekudubuleni ingqiniba
Le cue yigolide esulungekileyo ukuba uzama ukwenza i-barbell lift. Ndiyibona amashumi amahlanu ngemini. Abaphakamisi kufuneka benze isigqibo esisesikweni sokuba nokuba kwenzeka ntoni na, baya kudubula ingqiniba zabo umgama opheleleyo ngokukhawuleza kangangoko banako.
Kwezinye iinzame, uya kubona abaphakamisi benza okwahlukileyo. Baphantse barhoxa kwinto yokuba abanako ukuthatha ubunzima, kwaye iingalo azizange zidibanise. Ukuba le yimeko yakho, kufuneka uziqinisekise ukuba iingqiniba azixoxiswana.
Iingqiniba kufuneka zizenzekele kwaye ziphele ngesingqisho.
amaqupha phantsi
Ukuziva ulahlekelwe kukubamba kukhokelela kumzamo oqinisekisiweyo ongaphumelelanga, ngakumbi kubaphakamisi abancinci. Imiba yokubamba zezinye zeempazamo zokuqala abaqeqeshi abadibana nazo nomntu oqalayo. Oku kukunye okanye ngaphandle kokusebenzisa ihuku.
Ingxaki kukuba phantse wonke umntu ngokwendalo unezandla zakhe ezondisiweyo kancinci xa ebambe ibha. Ukuba ukhangele indawo yebar esandleni xa izibonda zikulo naliphi na inqanaba lokwandiswa, uxinzelelo olusuka kwibha luhamba lusiya kwiminwe.
Cinga ngokutsala incam yomnwe. Kunzima ngokuphindwe kalishumi kunotsalo olupheleleyo. Ukuba awunawo amaqupha akho phantsi, sebenzisa ukubamba kweminwe yakho ukuphakamisa amakhulu eeponti emhlabeni. Nantsi into eyenziwa yi-knuckles ngezantsi:
- Kuba ngoku kufuneka ujike kancinci isandla sakho, ibha iphumle enyameni yezandla zakho endaweni yeminwe yakho.
- Ukusebenzisa ihuku ebambeneyo (njengoko uninzi lwabaphakamisi abanamava besenza) kuthatha uxinzelelo oluninzi kubhontsi.
- Injongo yokutyhala amaqupha phantsi igcina ingqiniba ithe tye ixesha elide.
Utsala umhlaba kude kutsalo lokuqala
Utsalo lokuqala lunokuba luqili kubaphakamisi abancinci kuba bafuna ukususa amadolo abo kwindlela yebar. Ukuba asifundisi ngokuchanekileyo obo buchule, abaphakamisi be-novice baya kusila i-shins yabo kwi-bar okanye batyhale amadolo abo ngasemva ngaphandle kokuphakamisa izinqe zabo.
Ukucinga ngokuhambisa umgangatho kude ngelixa umi kunye nebar ayilungelelanisi ukulungelelaniswa kwemisipha ukuze ihambelane nomsebenzi, kodwa ikhupha amadolo akho kwi-bar. Iilifters ziphela kwindawo enkulu kwaye zinokwenza utshintsho olusebenzayo.
Amagxa
Umzuzwana siwisa phantsi kwebar, ngokuqinisekileyo siqala ukutsala ngeengalo zethu kutsalo lwesibini. Xa ingqiniba igobile, amandla aphela.
Ngelixa siqonda ukuba i-shrug inceda ukuphakamisa ibha encinci kwaye isithengele i-split eyongezelelweyo yesibini ukuthoba, kungcono ukuqonda ukuba i-shrug yindawo apho ithontsi liqala khona.
Phosa ibhulorho yakho ekoneni
"Ibhulorho" (okanye into esiye sabhekisela kuyo njenge-hip thrust) yile bar yentelekelelo ejikeleza umva wembaleki ukusuka ehlombe ukuya kwelinye.
Xa uzama ukufumana inzuzo ye-avareji kwindawo eqinileyo ngokuchasene nomchasi, unenzuzo enkulu ukuba ungalawula ibhulorho yakho ngokutyhala kunye nokutsala ukuze ufumane ulawulo lomzimba oluphezulu.
Bamba njengentaba
Mangaphi amaxesha ubambe ecocekileyo, kuphela ukuba nobunzima obuphindwe kabini xa wena kunye nebar udibana? Kwenzeka kakhulu, ngakumbi ngabaphakamisi abaqalayo. Bachitha onke amandla abo betsala, ngoko bahamba bethambile emazantsi okubambisa kwaye baphindwe kabini.
Abo banale ngxaki kufuneka babe "yintaba." Uxinzelelo olupheleleyo kuwo wonke umzimba luya kuvumela isakhiwo sakho ukuba simelane nomthwalo. Ukubona intaba kunika umbono wento enkulu neqinileyo. Uninzi lwabaqalayo bacinga ukuba baneengxaki zobugcisa xa enyanisweni, kufuneka bacinge kanzima.
Zive ii-obliques zakho kwi-squat
Ndikhe ndanenani lomonzakalo wangemva kwixesha elidlulileyo, uninzi lwezinto endizenzayo ngobuchule zivela kwisidingo sokudala ubume kunye nokuzinza kumqolo wam. Okukhona ucinezela i-oblique kwicala elifanayo ukuze wenze umqolo wokuzinza, unamandla ngakumbi intshukumo yonke ivakalelwa.
Endleleni enyukayo ukusuka kwi-squat esezantsi, uninzi lwethu kufuneka sileqe undoqo kunye namandla ethu kwi-squat enzulu kakhulu. Emva koko ufikelela kweli nqanaba, uziva ii-obliques zakho. Zisa ingqalelo yakho kwii-obliques zakho kwaye uzitshixe phantsi, wenze intsika yesakhiwo somgca wakho ophakathi. Xa ubeka ingqalelo kwii-obliques, kukho inqanaba lokunyuka kwengqondo yokuzinza xa umile.