Ukuphakamisa izinsimbi noma ukuphakamisa izinsimbi kungenye yezinga eliphezulu kakhulu, imisebenzi yokusubatha esekelwe emakhono umuntu angayenza. Asikho esinye isitayela sokuphakamisa esidinga izinga elifanayo lokuxhumana, ukugxila, nemininingwane njengokuhlanzeka okukhulu nokujeqeza.
Kulabo abangakaqapheli, umhlaba wokuphakamisa izinsimbi uyindawo esabekayo kakhulu. I-jargon iyadida, izinto ezibonakalayo ziyethusa, futhi asazi ukuthi siqale kuphi. Kodwa-ke, kufakazelwa ukuthi inikeza inani elikhulu lezinzuzo zezempilo.
Kuyini lokhu?
I-Weightlifting noma i-Olympic weight lifting wumdlalo oqhudelanayo ohlola amandla nezindlela zabasubathi ngokuphakamisa izinsimbi. Ama-lifters ahlukaniswe izigaba ze-bodyweight futhi aqhudelana nabanye abasubathi abasesigabeni sabo. Imincintiswano iqukethe izivivinyo ezimbili: ukuhlwitha kanye ne-jerk.
Abantu abaningi baphakamisa izinsimbi ngesikhathi sabo esikhululekile ngaphandle kwezwe lokuncintisana. Kuyaziwa ukuthi kuyindlela enempilo yokuzigcina uphilile.
Imincintiswano yokuphakamisa izinsimbi isukela eGrisi lasendulo. Kodwa-ke, imvelaphi yokuphakamisa izinsimbi yesimanje ivela emiqhudelwaneni yaseYurophu yekhulu le-1891. Umpetha womhlaba wokuqala wabesilisa kwaba ngo-XNUMX, futhi owokuqala Imidlalo yama-Olimpiki yesimanje ekwethuleni i-weightlifting yayingo-1896.
Izinzuzo
Ngenxa yobufakazi obandayo obusekela imiphumela yako eminingi emihle, ukuphakamisa izinsimbi sekuyingxenye eyisisekelo yezinqubo eziningi zokuqeqesha.
amandla anda
Ukuphakamisa izinsimbi kusisiza ukuba sibe namandla. Ukuthola amandla kusivumela ukuba senze imisebenzi yansuku zonke kalula kakhulu, njengokuphatha ukudla okusindayo noma ukugijima nezingane.
Ukwengeza, isiza ukuthuthukisa ukusebenza kokusubatha kwezemidlalo ezidinga isivinini, amandla, namandla, futhi ingasiza ngisho nabasubathi abakhuthazela ngokugcina imisipha ethambile.
Shisa ama-calories
Ukuqeqeshwa kwamandla kusiza ukukhulisa imetabolism ngezindlela ezimbili. Okokuqala, ukwakha imisipha kwandisa isilinganiso semethabolic. Izicubu zisebenza kahle kakhulu kunomzimba wamafutha, okukuvumela ukuthi ushise amakholori amaningi lapho uphumule.
Okwesibili, isayensi ikhombisa ukuthi izinga le-metabolic liyakhuphuka lifike emahoreni angama-72 ngemuva kokuzivocavoca kokuqeqeshwa kwamandla. Lokhu kusho ukuthi sisazoshisa amahora amakholori engeziwe ngisho nezinsuku ngemuva kokuqeqeshwa.
Yehlisa amafutha esiswini
Amafutha agcinwe eduze kwesisu, ikakhulukazi amafutha e-visceral, ahlotshaniswa nengozi eyengeziwe yezifo ezingapheli, njengesifo senhliziyo, isifo sesibindi esinamafutha angenalo utshwala, uhlobo lwe-2 yesifo sikashukela, kanye nomdlavuza othile.
Ucwaningo oluningana lubonise inzuzo yokuzivocavoca umzimba ekunciphiseni amafutha esisu kanye nawo wonke umzimba.
Yehlisa ubungozi bokulimala
Lolu hlobo lwezemidlalo lunganciphisa ingozi yokulimala. Ukuqeqeshwa kwamandla kusiza ukuthuthukisa amandla, ububanzi bokunyakaza, nokuhamba kwemisipha, imigqa, nama-tendon. Lokhu kungakha amandla azungeze amalunga amakhulu, njengamadolo, izinqulu, namaqakala, ukunikeza ukuvikeleka okwengeziwe ekulimaleni.
Ngaphezu kwalokho, i-weightlifting ingasiza ukulungisa ukungalingani kwemisipha. Isibonelo, ukuba nomgogodla oqinile, ama-hamstrings, nama-glutes kuthatha umthwalo emhlane wakho ophansi ngesikhathi sokuphakanyiswa, okunciphisa ingozi yokulimala okuphansi.
Ukwanda kokuhamba nokuvumelana nezimo
Ngokuphambene nenkolelo evamile, ukuphakamisa izinsimbi kungasenza sivumelane nezimo. Ukuqeqeshwa kwamandla kwandisa uhla oluhlangene lokunyakaza (ROM), okuvumela ukuhamba okukhulu nokuguquguquka. Futhi, labo abanemisipha ebuthakathaka bavame ukuba ne-ROM ephansi kanye nokuguquguquka.
Ukuze uthole imiphumela ehamba phambili, sizokwenza isiqiniseko sokuqedela i-ROM ephelele yokuzivocavoca. Okusho ukuthi, sizosebenzisa wonke amandla okunyakaza azungeze ukujoyina.
Kuqinisa amathambo
Ukuqeqeshwa kwamandla kubalulekile ekuthuthukiseni amathambo. I-weightlifting ibeka ingcindezi yesikhashana emathanjeni futhi ithumele umlayezo kumaseli akha amathambo ukuze athathe isinyathelo futhi akhe kabusha amathambo aqinile. Ukuba namathambo aqinile kunciphisa ingozi ye-osteoporosis, ukuphuka, nokuwa, ikakhulukazi njengoba sikhula.
Ngenhlanhla, singathola izinzuzo zokuqinisa amathambo zokuqeqeshwa kwamandla kunoma iyiphi iminyaka.
Izinto ezidingekayo
I-Weightlifting idinga izinto ezincane, kodwa kufanele icacise lo mdlalo.
indawo
Indawo ephakamisa izinsimbi iyiplathifomu engamamitha angu-4 no-4 wamamitha, kanye nendawo ezungezile. Isiteji singenziwa ngokhuni, ipulasitiki, nanoma iyiphi enye into eqinile equkethe uqweqwe olungasheleli.
Isiteji siyindawo engamamitha ayi-10 ngamamitha ayi-10, futhi sizungeze isiteji. Ngokuvamile, futhi ngokuvamile wenza indawo yokufudumala yabancintisana nabo eduze nesiteji. Ngale ndlela bangazilungiselela ukuncintisana ngaphandle kokudlulela phambili.
Ithimba
Ukuphakamisa izinsimbi kudinga amathuluzi amaningi, ngale kwebha namadiski adingekayo ukuze uphakamise. Imishini eminingi esetshenziswa ama-weightlifters isiza ukuzigcina, kanti ezinye, ziphephile. Ziyizinto ezisiza ukuthi bathole imiphumela engcono.
Iqembu eliyisisekelo kufanele libe:
- ibha yama-olympic
- Ama-Discos
- amapuleti ama-bumper
- amapuleti ensimbi
- ICamiseta
- IBhande
- ushoki noma ushoki
- Amalwibhoni
- izicathulo zokuphakamisa isisindo
Njengoba kwenziwa? Imithetho
Kukhona ukunyakaza okubili emiqhudelwaneni yokuphakamisa izinsimbi: ukuhlwitha, kanye nokuhlanza & jerk. Abaphakamisi bangakhetha ukuzama noma yisiphi isisindo se-rep yabo, futhi ihamba ngokulandelana okukhuphukayo ngokusekelwe esisindweni esikhethiwe. Umphakamisi ngamunye uvunyelwe ukuzama okungenani kathathu ekuphakamiseni ngakunye.
Ngokuba ibhuthini (ukuhlwitha), abaphakamisayo kufanele badonse ibha ebekwe phambi kwemilenze yabo ivundlile. Ukubamba kufanele kube banzi, izintende zibheke phansi. Ukunyakaza kusuka endaweni yesikhulumi kuya phezu kwamakhanda abo izingalo zabo zelulwe ngokugcwele.
Ngokuba ihlanzekile futhi iyadlikizela, abaphakamisa izinsimbi baqale badonse ibha ngokuyibamba ngokuqinile ukusuka endaweni yesikhulumi ukuya emahlombe. Le ngxenye yaziwa ngokuthi ihlanzekile. Kufanele-ke belule izingalo zabo ngaphezu kwamakhanda abo bese bema ngokugcwele. Lokhu kwaziwa ngokuthi i-jerk.
Umsubathi okwazi ukuphakamisa isisindo esihlangene kakhulu kuyo yomibili iminyakazo ubizwa ngokuthi owinile. Kodwa-ke, kunemithetho eminingi ku-Olympic weightlifting, ikakhulukazi egxile ekunyakazeni okungalungile okuzothathwa njengomzamo ohlulekile.
Imithetho yabo bonke abaphakamisi
- Umsamo akumele uthintwe nganoma iyiphi ingxenye yomzimba ngaphandle kwezinyawo.
- Ukusetshenziswa kwanoma yiluphi uhlobo lwesithambiso noma into ngaphandle kwe-magnesium akuvunyelwe.
- Abaphakamisayo kumele babhekane nonompempe ophakathi nendawo ekuqaleni kwe-lift.
- Izingalo kufanele zelulwe ngokugcwele ekugcineni kwe-lift.
- Izinyawo kanye ne-bar kufanele iphele emgqeni futhi ihambisane nendiza ye-trunk.
- Abasubathi akumele babuyisele ibha emsamo ngaphambi kokuthi unompempe anikeze uphawu.
- Awukwazi ukulahla ibha ukusuka ekuphakameni kwehlombe.
ukunyakaza okungalungile
- Abasubathi bangase bangathathi ikhefu ngesikhathi begibele i-snatch lift.
- Abakwazi ukuthinta amakhanda abo ngebha.
- Ibha akumele ithinte isifuba ngesikhathi sokuhlanza ize ifike endaweni yokugcina.
- Abasubathi bangase bangathinti amathanga noma amadolo abo ngezindololwane zabo noma izingalo ezingaphezulu.
- Noma yimuphi umzamo ongaphelele, njengokwehlisa umzimba noma ukuguqa amadolo, ubhekwa njengeze.
- Ukushwiba ibha ngamabomu ukuze uthole inzuzo akuvunyelwe.
Amathiphu
Nazi ezinye izimpawu okungenzeka ukuthi uke wazizwa ekuphakamiseni ama-Olympic. Eziningi zazo zidalwe ngenxa yesidingo, nakuba zonke zizokusebenzela kahle ekuqeqeshweni kwakho.
asikho isidingo sokumemeza
Ukuphakanyiswa kwama-Olympic kungokwengqondo nangokomzimba. Noma ubani oke wazama ama-rep max angasho ukuthi uzizwa ecindezeleke ngendlela emangalisayo futhi acele amazinga abalulekile okwesaba.
Ngakho-ke, abaphakamisi abaningi benza umkhuba wabo wokuklabalasa nokuklabalasa, ukugxuma phezulu naphansi, nokuzama ukusebenzisa ulaka ukuze babhebhethekise imizamo yabo. Kodwa nginezindaba ezimbi kulabo abenza lokhu. Eqinisweni, ufuna ukwenza okuphambene ncamashi. Bona ukuthi ama-powerlifters asezingeni eliphezulu aziqeqesha kanjani. Bonke banendlela engenamzwelo kubha.
Ukujabula okweqile kuphazamisa ukuhamba kohlelo lwemoto. Awudingi ukuba nokuxhumana okungokomzwelo kuma-replays.
Zibophezele ekudubuleni izindololwane
Lesi sici siyigolide elimsulwa uma uzama ukwenza i-barbell lift. Ngiyibona izikhathi ezingamashumi amahlanu ngosuku. Abaphakamisi kumele benze isinqumo esisemthethweni sokuthi noma ngabe kuthiwani bazodubula izindololwane zabo ibanga eligcwele ngokushesha okukhulu.
Kweminye imizamo, uzobona abaphakamisayo benza okuphambene ncamashi. Bacishe bazidela ngenxa yokuthi abakwazi ukuthwala isisindo, futhi izingalo azilokothi zixhume. Uma kuyindaba yakho lena, kufanele uziqinisekise ukuthi izindololwane azixoxiswana.
Izindololwane kufanele zizenzekele futhi zigcine ngesigqi.
amaqupha phansi
Umuzwa wokulahlekelwa ukubamba uholela emzamweni oqinisekisiwe ohlulekile, ikakhulukazi kubaphakamisi abasha. Izinkinga zokubamba zingamanye amaphutha okuqala abaqeqeshi abahlangana nawo nomuntu osanda kuqala. Lokhu usebenzisa noma ngaphandle kokusebenzisa ihuku.
Inkinga ukuthi cishe wonke umuntu ngokwemvelo unezihlakala zabo ezinwetshiwe kancane lapho ebamba ibha. Uma ubheka indawo ye-bar esandleni lapho izihlakala zikunoma yiliphi izinga lokunwetshwa, ukucindezela okuvela kubha kuya eminweni.
Cabanga ngokudonsa umunwe. Kunzima ngokuphindwe kashumi kunokudonsa ngokugcwele. Uma ungenawo amaqupha phansi, sebenzisa ukubamba komunwe wakho ukuze uphakamise amakhulu amaphawundi ukusuka phansi. Yilokhu okwenziwa ama-knuckles ngezansi:
- Ngoba manje udinga ukunyakazisa isihlakala sakho kancane, ibha ihlezi enyameni yezandla zakho esikhundleni seminwe yakho.
- Ukusebenzisa ihuku elibambekayo (njengoba kwenza abaphakamisi abaningi abanolwazi) kuthatha ingcindezi enkulu esithupheni.
- Inhloso yokuphusha amaqupha phansi igcina izindololwane ziqondile isikhathi eside.
Udonsa umhlabathi ekudonseni kokuqala
Ukudonsa kokuqala kungaba nzima kubaphakamisi abasebancane ngoba bafuna ukusula amadolo ukuze bathole indlela ye-bar. Uma singayifundisi kahle leyo ndlela, abaphakamisi abasaqalayo bazogaya izinqe zabo kubha noma babuyisele amadolo ngaphandle kokuphakamisa izinqulu.
Ukucabanga ngokususa phansi ngenkathi umi ne-bar akugcini nje ukuhlela ukuhlanganiswa kwemisipha ukuze uvumelane nomsebenzi, kodwa futhi kususa amadolo akho kubha. Ama-lifters agcina esesimweni esihle futhi angenza inguquko ephumelelayo.
Shrug
Isikhathi lapho siwela ngaphansi kwebha, nakanjani siqala ukudonsa ngezingalo zethu ekudonseni kwesibili. Lapho indololwane igobile, amandla ayaphela.
Nakuba siqonda ukuthi i-shrug isiza ukuphakamisa ibha kancane futhi isithengele ukuhlukaniswa okungeziwe kwesekhondi ukuze kwehle, kungcono ukuqonda ukuthi i-shrug yindawo lapho ukwehla kuqala khona.
Phonsa ibhuloho lakho ekhoneni
"Ibhuloho" (noma lokho esesikubize ngokuthi i-hip thrust) yilona bha elicatshangelwayo elinqamula iqolo lomsubathi ukusuka ehlombe kuya ehlombe.
Uma uzama ukuthola inzuzo enkulu endaweni eqinile ngokumelene nophikisana naye, unenzuzo enkulu uma ungakwazi ukukhohlisa ibhuloho lakho ngokuphusha nokudonsa ukuze uthole ukulawula komzimba okuphezulu.
Bamba njengentaba
Kukangaki ubambe i-clean, ukuze ube nesisindo esiphindwe kabili uma wena nebha nihlangana? Kwenzeka kakhulu, ikakhulukazi ngama-novice lifters. Bachitha wonke amandla abo bedonsa, ngakho-ke bayathamba phansi ekubambeni bese bephinda kabili phezulu.
Labo abanale nkinga badinga ukuba "yintaba." Ukucindezeleka okugcwele kuwo wonke umzimba kuzovumela isakhiwo sakho ukuthi simelane nomthwalo. Ukubona intaba kunikeza umuzwa wento enkulu neqinile. Abaningi abasaqalayo bacabanga ukuthi banezinkinga zobuchwepheshe kuyilapho empeleni, badinga nje ukucabanga kanzima.
Izwa ama-oblique akho ku-squat
Ngike ngaba nenani lokulimala emhlane esikhathini esidlule, ngakho-ke ukudlala okuningi engikwenzayo ngamasu kubangelwa isidingo sokudala isakhiwo nokuzinza kweqolo lami. Lapho ucindezela kakhulu i-oblique ohlangothini olufanayo ukuze udale umgogodla wokuzinza, ukunyakaza konke kuzwakala kunamandla.
Ukukhuphuka kusuka ku-squat engezansi, iningi lethu kufanele lijahe umnyombo namandla ethu ngokusebenzisa i-squat ejulile kakhulu. Khona-ke ufika kuleli qophelo, uzwa ama-obliques akho. Letha ukunaka kwakho kuma-oblique akho bese uwakhiya, udale insika yesakhiwo somugqa wakho omaphakathi. Uma unaka ama-obliques, kukhona izinga lokunyuka komqondo wokuzinza lapho usukuma.