Kaha pu. Narrow press pu pae. Ko te simulator mo te whanaketanga o te kaha pu

Ringa kaha - ko te tohu tino nui mō nga tangata tenei, no te mea whakamahia te ringa kei te wahi katoa - e rua i roto i te ora ia rā, me te i roto i te hākinakina. A, ki te i roto i te ope te ora o ringa kawea i roto i ngā mahi tino faufaa ore: peke pea, mau te tahi mea, e kiia ana e ia mo te rota i roto i te hākinakina. A feruri na i te kaipara e kore e taea e te tangata e mau i te tāuhu i roto i te ringa. He aha angitu ka taea e ia te whakatutuki i?

Me pēhea te ki te whakapiki ake i te kaha o te pu

Ko te aha e rave rahi mau taata e tīmata ana ki te tākaro hākinakina, me ētahi wā noa i maha i nui kaitäkaro a'usia pātai e pā ana ki te mea ki te mahi i ki te kaha pu nui haere. Ki te rere koe ki te iti bit mua, ka taea e tetahi te mea e te mea he rārangi o mahi motuhake. I reira ka taea e koe te ako, ka pānui i tēnei tuhinga tae noa ki te mutunga.

tikanga pu kaha

Ki te hiahiatia koe kaha pu ki te mahi ki te hākinakina nui, ka hiahia koe ki te feruri i roto i pehea nui ko reira. Ki te mahi i tenei, e hiahia ana koe ki te ine i te taumata o te kaha o koutou ata horoia, a ka whakarite ratou ki te ture e pā ana armliftinga Association. Na ka taea e koe te kite, ki te he rawaka tou kaha pu ringa. Ture whakawhirinaki i runga i te taimaha o te kaipara, me ngā tenei ra o:

• Tangata ki runga ki te 70 kg: te whakatinanatanga o te CCM - 68 kg, MS - 73,3 kg, MSIC - 78 kg.
• I roto i te tane, te taimaha ki runga ki te 80 kg: te raveraa i GDN - 73 kg, MS - 78 kg MSMK - 83 kg.
• Tangata ki runga ki te 90 kg: te whakatinanatanga o te CCM - 78 kg, MS - 83 kg, MSIC - 88 kg.
• I roto i te tane, te taimaha ki runga ki te 100 kg: te raveraa i GDN - 83 kg, MS - 88 kg MSMK - 93 kg.
• I roto i te tane, te taimaha ki runga ki te 110 kg: te raveraa i GDN - 88 kg, MS - 93 kg MSMK - 98 kg.
• I roto i te tane, te taimaha ki runga ki te 125 kg: te raveraa i GDN - 93 kg, MS - 98 kg MSMK - 103 kg.
• I roto i te tane, te taimaha i runga i 125 kg: te raveraa i GDN - 98 kg, MS - 103 kg MSMK - 108 kg.
• I roto i te uwha kotahi 60 kg: te raveraa i GDN - 48 kg, MS - 53kg MSMK - 58 kg.
• I roto i nga wahine kotahi neke atu i 60 kg: te raveraa i GDN - 53 kg, MS - 58kg MSMK - 63 kg.

Ēnei paerewa tono ki te armlifterov-kaitäkaro i tetahi o nga pekanga, ara, ara taimaha ki tetahi ringa. Ko reira mārama e kore e ngä kaitäkaro whai wāhi i roto i tenei ako e kore e whakaara reira taua taimaha, puta ratou noa rite aratohu.

te kaha o whakataetae mau

i huaina Sport, e whakaatu te kaha o te ringa te armliftingom. I roto i nga tau tata nei, kei te whiwhi i te reira atu a atu rongonui i roto i te ao. Kaitäkaro whakataetae i roto i te toru pekanga matua:

• Rolling Thunder. Ko te tītere Ko te hua te purumu rahi e te. whakairihia te reira i panekeke paerewa mō te tokotoko. Ko te tākaro ara ana taimaha ki tetahi ringa. I te kau, ko te ako matua o te whakataetae tenei.
• Uehā o Appolon. ako General, i te mea he ahua o te deadlift, engari he nui atu i te matarohia Olympic te kaki.
• pae Saxon. Faaohipa rite ki te mua, engari te kaki he āhua tapawhā.

Haunga enei e toru, i reira e ano atu pekanga, engari te nuinga o te kaha pu arotakea te anake e te takai. armliftingu rawa mīharo whakataetae, me te reira i te rongonui nui, ina koa i roto i nga whenua Nordic.

Mahi mō te whanaketanga o te kaha pu

Mai haere mai te mahi o strongmen circus ki tatou ki te rota o mahi ake i pu kaha. I nui whakanuia ratou, a i te kau i reira ko te katoa o te maha tekau o mahi motuhake. Wehewehe i waenganui i mahi hihiri me te pateko.

mahi pateko

mahi Static whai wāhi uaua whakaroa kukū mo etahi wa. Ko te Visy tino whakamahia noa me te pupuri i te tokotoko. Kia titiro tatou ratou i roto i ngā kōrero. Pea te mahi pateko tino rongonui ko te pa ohie i runga i te kaho. Hei kawe i te reira i roto i, whakairi ki runga ki te kaho, me te mau i runga i rite te roa rite taea. Ki te whakairihia koe mo neke atu i te rua meneti, hanga ana e ia tikanga ki haafifi i te mahi. Ki te mahi i tenei, me tāuta e koe te extenders kaho ranei whakamahi pauna atu. Hei mahi i te pupuri o te pae kia tāuta koe i te rahi e hiahiatia ana o nga pauna anga, me te mau i te reira rite te roa rite taea. Neke atu i te wā ka taea e whakanui i koe te rahi o pauna. Ko taea hoki ki te whakamahi i extenders pu. I tua atu, pānga pai homai mau te keke a i te pae ki a koutou matimati, me tenei mahi e haere ana o te ahu whenua.

mahi hihiri

Mahi mahi hihiri tā hukihuki wā, me te totoro o nga uaua, e ko, e kore e hiahia ana koe ki te mau i te taimaha statically, engari ki te neke i te reira haere trajectories rerekē. mahi hihiri mohiotia ki te tokomaha nui, engari te mea tino mohiotia, ka whakamahia he flexion me whakawhānui i te ringa, me te supination me pronation. I tua atu, mo te whanaketanga o te uaua kikowhiti whakamahia nuitia mahi pērā i te pae press whakamuri ringa, curls ki mau pu afaro e te piriha'o press ringa pae, me te tokomaha noa atu.

kaupapa Odnosustavnye

ka karanga Odnosustavnymi nekehanga, te wahi te motini ko te kaupapa e anake hononga kotahi. I roto i taua mahi ko te whai ake:

• Flexion me toronga o te kawititanga o. Hei te mahi flexion tango te faateimaha i te ringa, ka tuu kapu ratou ake. Force kikowhiti piko ringa, ara pauna, a ka raro reira āta. Mahi toronga he rite, engari i roto i te tūranga era atu nga ringa e ki raro kapu.
• Supination me pronation o te kawititanga o. Tenei "hawai" brushes nekehanga. Ki te tango i te faateimaha ia ratou mahi me te i roto i te tahuri te taha tinana paraihe (supination) me i te tinana (pronation). I roto i te tūranga tuatahi ki te nikau anga supination maha, me te pronation i - ki raro.
• Curls ringa tika. Ko te tino rite ki te kaupapa rongonui mō uarua köurarangi tenei mahi, engari he ona ake motuhake e. Hei mahia ai, hopu te tāuhu ringa tika, e ko, kia hipokina koutou kapu te tihi o te kaki. I muri i taua, whakapiko koutou tuke, ka āta raro. I tua atu ki te ata horoia, te kawenga mahi, me te uarua ringa.

kaupapa polyarticular

A, no te e whakamahi nga nekehanga polyarticular hononga maha, pera kua huaina ratou matatini. I tua atu ki te ata horoia, whai wāhi ratou atu uaua o te tinana. I roto i mahi polyarticular ko ki te whakarato taua:

• Narrow press pu pae. Me hoki tona whakatinanatanga ki te takoto ki raro, i runga i te pae mo te pae , me te tango i te pou rite i roto i te pēhi pae. Ko nui ki te kia kuiti - te tawhiti i waenganui i o koutou ringa e kore e nui 15-20 cm kaki Āta raro, engari e kore e pa ki a ratou ki tona uma, ka kotēhia i te nekehanga taikaha reira ake .. Ki te kei te whakamahi koe i tenei mahi taimaha nui, e hiahia ana koe he belayer. I roto i tenei mahi, i roto i te tua ki te ata horoia, he perepadaet kawenga nui, me te tengi.

• Whakamuri press pu pae. Tetahi poka faaohipa. Mahi i te reira rite i mua, engari mau te pae te ringa whakamuri (kapu whakahaua ki te matenga) te whānui toharite. Ko te tino ngaukino tenei mahi, na kia te aroaro o te wehi. I tua atu ki te ata horoia, te kawenga mahi ake me tengi me uaua pectoral.

• Deadlift. Hoki tenei mahi, whakaturia te tāuhu i runga i te patunga witi ranei e tu. Bend runga, hopu te pae ki ona ringa, me te kaupapa puhoi kauwhau. I muri i taua raro i te pae ki te tūranga tīmata. He nui ki te kia e ko tika te hoki i roto i te mahi i te reira, te kore kia puta whara.

Urutaunga mo te whanaketanga o te kaha pu

Ki kua nui haere ringa kaha ringa, he mea e tika ana ki te whakamahi i pūrere mahi motuhake e nui te whakatere i te whanaketanga o te whatinga. Nuinga o ngā wā e whakamahia ana mō tenei reamers motuhake o diameters rerekē. E mau ratou i runga i te kaki te pae mā te whakawhānui ia ratou ranei. Ko te kupu pupuri riro ratou ringa uaua te nuinga whakarei.

Tera atu ano tetahi simulator tino hira mō te kaha pu - expander "Kāpene Crash," e ngā o rua ringa ki te puna i waenganui ia ratou. he tika taua expander ki kōpeke te ringa e he taea ki te whakapiki ake i te kaha o te pu hohoro. Ko te tairitenga o te expander taua taea te mahi ki te katoa i mohio rapa mowhiti-expander, i he rawa rongonui i roto i te Soviet Union.

He tauira o te hōtaka whakangungu mō te whanaketanga o te kaha pu

Na, inaianei e mohio ana koe e founga ki te whakawhanake i ringa kaha, i teie nei utu whakaatu i te tauira āwhiwhiwhi o te hōtaka whakangungu mō te uaua o te kikowhiti. E kore te mea āki te hōtaka, ka taea e koe te whiriwhiri hoki ratou i te mahi e he pai hoki a koutou.

Ki te kore koe e taea e te haere ki te omaoma, ka koe tika i ki te mahi i Visy i runga i te kaho. Tērā e taea e koe te hoko i te expander ki hei kaiāwhina mateaki ki te whakapiki ake i pu kaha.

I roto i te omaoma, te whai i te torutoru mahi mo ata horoia, rite tenei:

1. Piko i te ringa - 4 huinga o te 20 aua.
2. Toronga i te ringa - 4 huinga o te 20 aua.
3. Riporipo ringa matau - 3 huinga o te 10 aua.

Me pēhea te ki te whakangungu kaha pu me te tereina, ki te reira i te katoa - te reira noa te kōwhiringa whaiaro. I roto i tetahi take, ka taea e anake ahau e hiahia ana koe waimarie pai i roto i o koutou mau tautooraa katoa!