Isikhundla esiNcedo esiSetyenziswayo: "Isixhobo esiPhambili esiPhambili" soQeqesho lwaMandla
Oyena mntu uphetheyo wokulinganisa amandla apheleleyo emisipha, kunye nokuthembela okungundoqo "kwintshukumo yegolide edibeneyo" efana ne-squats, i-deadlifts, kunye noxinzelelo lwebhentshi. Sisixhobo esiyimfuneko kwiimbaleki eziqeqeshiweyo kunye nabathandi bokuqina bokuqina ukuba baphume kwimida yamandla, kunye neziphumo zoqeqesho ekunzima ukuziphindaphinda zezinye izixhobo.
Udibanisa uluhlu lohlengahlengiso olungenamkhawulo kunye nokuguquguquka. Ngokudibanisa okanye ukususa iipleyiti zobunzima, inokufikelela ngokupheleleyo-ukuziqhelanisa nomthwalo wegradient ukusuka kwi-10kg ukuya ngaphezulu kwe-300kg, ukuhlangabezana neemfuno zabaqalayo ukuqala ngentsimbi engenanto, ulwakhiwo oluhambele phambili lwezihlunu, kunye noqeqesho lomthwalo onzima{4}oluquka iinjongo ezininzi ezinje ngezihlunu hypertrophy, amandla apheleleyo, kunye namandla aqhushumbayo.
Ukumkani wobuchule kuqeqesho olupheleleyo{0}}lweqela lezihlunu. Ngokusebenzisa amandla -adityanisiweyo adityanisiweyo amaninzi, ivuselela amaqela amakhulu emisipha enjengesifuba, umva, imilenze, kunye nombindi, kunye nezihlunu ezizinzisayo ezinzulu. Ubuchule bayo boqeqesho bungaphezulu lee kunesixhobo esinye{4}}esisebenzayo, sisenza isixhobo esingundoqo sokuphucula ukomelela komzimba.
Iinguqu ezityebileyo nezisebenzayo zentshukumo. Ayixhasi nje kuphela iintshukumo ezisisiseko kodwa ikwavelisa iintshukumo ezikhethekileyo ezinje ngemigca yebarbell kunye nemiphunga. Ingalinganisa amandla emidlalo yemihla ngemihla{2}}ivelisa iipateni, iphucula kakhulu ulungelelwaniso kunye nokusebenza kwembaleki.
Iimveliso Inkcazo
Ibenchmark engundoqo yoqwalaselo olusemgangathweni kuzo zonke iimeko. Ukusuka kwindawo yamandla eejimu ezinkulu zokurhweba ukuya kumaziko oqeqesho lobuchwephesha, i-barbell yisiseko esisisiseko soqwalaselo. Ukugqibelela kweenkcukacha zayo sisalathi esingundoqo sobuchule bendawo.
Uqhuba uphuhliso lwezixhobo ezixhasa i-ikholoji. Izixhobo zeperipheral ezifana ne-squat racks, iibhentshi zocinezela ibhentshi, iiracks zokhuseleko, kunye neeplate zobunzima zonke zakhiwe malunga ne-barbell, zenza inkqubo epheleleyo yoqeqesho lwezixhobo ezixhasa iimeko ezingundoqo zoqeqesho lwamandla obuchwephesha.
Oyena mntu uphambili ekuphatheni iikhonsepthi zoqeqesho. Iikhonsepthi zokomelela okungundoqo ezifana "nomthwalo oqhubekayo" kunye "nokunyakaza okudibeneyo kuqala" zonke zithatha uqeqesho lwe-barbell njengeyona nto isebenzayo, enempembelelo enkulu kwinkqubo yoqeqesho kunye nengqiqo yokufundisa kwishishini lokufaneleka.
Ibhulorho phakathi kokufaneleka kobugcisa kunye noluntu. Isebenza njengesixhobo esingundoqo kwimidlalo ekhuphisanayo efana nokuphakamisa iintsimbi kunye ne-powerlifting, kwaye ihlangabezana neemfuno zoluntu zokwakha izihlunu, ukubunjwa, kunye nokuphucula ukuqina komzimba. Ulwazi lwayo lubopheleleke ngokunzulu kubuchwephesha, luyenza ibe luphawu oluphambili lokwahlula abaqalayo bokufaneleka kwabo bakwizinga eliphezulu.
Ulwahlulo olungundoqo kunye neNgcaciso
Ukuhlelwa ngokweNjongo:
Iintsimbi eziqhelekileyo ziyi-2.2 -2.8m ubude, kunye nobubanzi obuyi-28-30mm kunye nomthamo wokuthwala umthwalo ongaphezulu kwe-1500kg, ilungele ukufaneleka kwezorhwebo kunye noqeqesho lobungcali; ii-barbells ezimfutshane zilula ukusebenza, zilungele abaqalayo kunye nokuqeqeshwa kwemisipha yendawo; iibarbells ezikhethekileyo zibandakanya imivalo ye-squat kunye nemivalo yokushicilela ibhentshi kunye nokusebenza okujoliswe kuyo.
Ukuhlelwa ngokwePlanethi yoMzimba:
Iipleyiti zodidi lwezorhwebo-ziyintsimbi okanye irabha{1}eziqatywe, zomelele kwaye zizolile, ezinobunzima obusuka kwi-1.25kg ukuya kwi-25kg; ekhaya{4}}iipleyiti zomgangatho ubukhulu becala ziplastiki ezinobunzima besamente okanye imathiriyeli yePU, indleko-esebenzayo kwaye ayinavumba, ezinobunzima obusuka ku-0.5kg ukuya kwi-20kg.
IiParameters zokuchaza okungundoqo:
Imivalo ye-Olimpiki eqhelekileyo inobunzima obumalunga ne-20kg, ngelixa iibhari zabasetyhini zinobunzima obumalunga ne-15kg; ishafti yebha ayinayo -i-slip knurling kunye namanqaku okubambelela ububanzi; iipleyiti zobunzima zilungiswe kunye neziqeshana / iilatshi zokuqinisekisa ukhuseleko loqeqesho.
Izinto eziluncedo ezingundoqo kunye neXabiso
Ulungelelwaniso lomthwalo oluthambileyo:
Ukulungelelaniswa ngokukhululekileyo ukusuka kwi-10kg ukuya ngaphezulu kwe-300kg, ukuziqhelanisa ngokugqibeleleyo nabaqalayo, ukwakhiwa kwezihlunu ezihambele phambili, kunye nokuphumelela kobuchule obuchwephesha, ukuxhasa uqeqesho "lomthwalo oqhubekayo".
UQeqesho oluQhelekileyo:
Ijolisa kwiintshukumo ezidityanisiweyo, ivuselela amaqela emisipha emikhulu kunye nezihlunu ezizinzisayo ezinzulu, ngobuchule boqeqesho obungaphezulu lee kwisixhobo esisebenza{0}}sinye.
-imeko egcweleyo kunye -nolungelelwaniso olupheleleyo lwabemi:
Iquka iijimu zorhwebo, iindawo zokufaneleka kwekhaya, njl., zilungele abaqalayo, abadlali bezemidlalo, kunye nabemi bokubuyisela ukukhetha umthwalo ofanelekileyo.
Iipateni zeNtshukumo eziSebenzayo:
Iindlela zokunyakaza zikufutshane nokuveliswa kwamandla emihla ngemihla, ukuphucula ukulungelelaniswa ngokubanzi kunye nokusebenza kwezemidlalo, ukuhlangabezana neenjongo ezininzi ezifana nokwakhiwa kwemisipha, ukubunjwa, kunye noqeqesho olukhuphisanayo.
Iimeko zeSicelo esingundoqo
Ukwakha izihlunu kunye noQeqesho lokomeleza:
TUkunyakaza okuxubileyo okufana ne-squats kunye ne-bench presses, uqeqesho kwi-8-12 reps ngesethi nganye ukukhuthaza ukukhula kwemisipha kunye nokwandisa amandla apheleleyo.
Ukomelela ngokwaseMzimbeni kunye noQeqesho lwaMandla oKuqhushumba:
Ukusebenzisa iintsimbi ezinzima kunye neereps eziphantsi okanye iintshukumo ezinje ngokucoca i-barbell ukuphucula amandla okuqhushumba kwezihlunu kunye nekhono lokugaya i-neural.
UQeqesho oluSisiseko kunye noBuyiselo kwimo yesiqhelo:
Abasaqalayo baziqhelanisa nomgangatho wentshukumo ngebha engenanto, ngelixa abantu bokubuyisela kwisimo sangaphambili basebenzisa{0}}umthwalo woqeqesho g ukuqinisa uzinzo kunye nolawulo lwemisipha.
Amanqaku okuthenga nokuSebenzisa
Ukuthengwa kweNzululwazi:
Kwiimeko zorhwebo, khetha iibha eziqhelekileyo zeOlimpiki ezine{0}}iipleyiti ezinobunzima obupheleleyo; kusetyenziso lwasekhaya, khetha iibar eziqhelekileyo okanye ezimfutshane njengoko kufuneka, ubeka phambili iishafti ezingatyibilikiyo kunye neentambo ezikhuselekileyo.
Usetyenziso oluKhuselekileyo:
Abaqalayo kufuneka baqale balawule iintshukumo ezisemgangathweni; -uqeqesho lomthwalo onzima lufuna ukubekwa esweni okanye iiracks zokhuseleko ukunqanda isihlahla phezu{1}}ukujika.
Ugcino:
Emva koqeqesho, jonga rhoqo ukuqina kwelatshi, kunqande ukukrwela iipleyiti zerabha, kwaye ugcine kwindawo eyomileyo nengena umoya.
Njengomnye wabenzi bebarbell abachwepheshile kunye nababoneleli eTshayina, siboniswa ziimveliso ezisemgangathweni kunye nexabiso lokhuphiswano. Nceda uqiniseke ukuba uthenge intsimbi yentsimbi etshiphu ethengiswayo apha kumzi-mveliso wethu. Qhagamshelana nathi ngenkonzo eyenzelwe wena.