Powerlifting - te reira ... Kimihia atu te mea powerlifting

Powerlifting - Ko reira hākinakina pakeke e titau workouts huhú, kai tika, hihiko hoki whara whaiaro, me te ngākau nui katoa. Hei whakaara Me taua pauna nui ki te whai pai whakawhanakehia-uaua o te waewae, ringa, hoki me te pouaka. Na e ki te ara i te tauhou rangatira i roto i tenei hākinakina e kore te mea tika e pā ana ki te mahi i nga mahi taketake e toru. Ko reira e tika ana ki te kawe i roto i tonu maha iti. I roto i tēnei tuhinga ka kōrero tatou e pā ana ki te mea kei te Weightlifting.

turanga

Ka rite ki whakahuatia i runga ake, faaafaroraa tenei hākinakina a tawhio noa toru mahi taketake. Tenei tokotoko press, deadlifts me squats. I roto i ia o enei mahi, kia whakaara i te kaipara rite nui rite tango taea ki pūkete nga ngā taimaha taimaha.

Huri i te reira i roto i taua hikihiki - te reira te mana triathlon. E te ara, i roto i te bodybuilding, Kei te whakamahia hoki tenei matatini. te arotahi anake haere ki te hanga-ake o uaua papatipu. I roto i powerlifting rite nui reiti mana anake.

hanga ana te hōtaka whakangungu e kia e te kaipara e taea ki te mahi i te mahi ki te taimaha taea mōrahi o 1-2 wa. Okioki i waenganui i huinga kia ki runga ki te 10 meneti te mea kitea e rauropi te ki pikaunga nui, a kua hiahiatia reira ki te whakahoki wa.

He hītori poto

Sport "Powerlifting" anga ki te tango i te āhua i roto i te Te Hau-ā-uru i roto i te rau tau pokapū o-20. Just i tenei wa o nui haere kaitäkaro kupenga e hiahia ana ki te whakawhanake i ō rātou reiti mana ki te awhina o te pae. I roto i te 60 tū te whakataetae tuatahi i roto i te powerlifting, ka whakapumautia te International Federation (Ipf) i roto i 1972. He tau i muri mai, i tū te taitara, i kawea mai huihuia kaitäkaro i huri noa i te ao.

I roto i to tatou whenua, kiia whanaketanga o te hākinakina mō te 70 tau. Otiia i Powerlifting whakataetae e pā ana anake kawea atu i roto i te 80. I te wa ano kua paku mohio ia. A i roto i te 1990, puritia te Soviet Union mema i roto i Ipf.

painga

Ka rite ki whakahuatia i runga ake, powerlifting - ko te haumi hākinakina ki te mōrea o te whara. Na reira, whakangungu tinana he hoki te kaipara o faufaa rahi. Neukreplonnye hononga, e nga here, kia he tangata whakaraerae ki ara pikaunga taimaha painga whakawhanakehia uaua. Nā tēnei, kahore whakangungu motuhake, me te kai tōtika e wareware e pā ana ki triathlon.

Otiia ki te huarahi tika, kei tonu i reira nga painga. Ko reira e whai ake:

• wātea i te mate nui ake.
• Te whakapakari i te uaua, wheua, me uaua.
• Māori o te hiahia me te moe.
• āhua tinana pai.
• Whakapakari i o te ngakau.
• haamahu nui ake.
• Ko te māori o te pūnaha hormonal.
• kaha nui ake.

Me kï reira e ka puta te painga o te powerlifting anake, no te tika rite hōtaka whakangungu. He mea tika ki te tango ki roto ki pūkete nga tawhā takitahi katoa o te tangata: .. Sex, tau, āhua o te hauora, me ētahi atu herenga te kaiwhakangungu te ki te korero ki te maona tauhou o te mau fifi o te hākinakina, me te mea kihai ia i taui i tona whakaaro ki te mahi, e tika te faaineine ki te mahi i te reira ki te pauna taimaha.

whara

Ki te taea e mōrearea ki te hauora nga workouts hikihiki he. Na, he aha te mea reira kino:

• Wāhikē kōpae me kōpae herniated.
• whara nui o hononga, uaua, uaua me tuhonohono.
• raruraru Heart.

Kaua e whai wāhi i roto i tenei hākinakina i roto i te taiohitanga. I roto i tenei wā kei te tipu tere te kōhiwi, a taea kawenga taimaha meinga abnormalities tūturu i roto i te whanaketanga o te tīwae tuaiwi. Ano te ati o te kawenga nui i runga i te wheua ngohe. I muri i to ratou kino, me te kore e taea te whakahokia.

Powerlifting me mau tamahine

Hoki ngā kōtiro te hākinakina - te kaha ki te ngaro taimaha e kore anake, engari ano hoki ki te whakakikī i te uaua, te whakapai ake i te āhua me te riro kaha me te māia ake. Na ko reira pūrākau tino noa e hikihiki (whakaahua o kaitäkaro piri ki te tuhinga) arata'i ki hypertrophy o nga uaua, me te hanga i te ahua o te wahine tautāne. I roto i te meka, te tinana wahine he iti rawa testosterone, na hanga uaua nui he pea ki te angitu.

Na te reira noa te stereotype teka e pā ana ki powerlifting. Mahi no te mea e kore e hāngai ana ki te papatipu hanga-ake, me ki runga ki te fakamatala o te uaua i roto i te tikanga ki te whakapiki ake i ō rātou kaha. A, ki te kore ia e whakamahi i hormones me mimiti toka pūmua, ka ki te whiwhi uaua maitai kihai i faataahia ia. He aha e nga hua o powerlifting mo nga kotiro? Ka tukua tenei takaro:

• Whakakikī ahua. Ka whiwhi te tinana te tanga o te uaua, me te ka riro noa atu sexy, me te minaminatia mo te hawhe kaha.
• He ngā goodies. I roto i te whakangungu kaitahu te rota o Calories, kia he pea ki te tiki pai koe.
• Whakanuia te kaha. Tenei e te āwhina ki te kawe i roto i ohipa nui māmā whare. Hei tauira, te neke i te sofa, ki te kahore te mea te tane i te kāinga.
• Tomotomo atu pākia. I roto i tenei take, ka whai hua i te hua i whakamahia atu. Na purea te kiri kei i te tinana.

Mahinga mō tīmata

kia tīmata Beginners ki nga mahi taketake e faaineine i te tinana mo te kawenga auau, me te taimaha. Me ki kia whai wāhi i iti rawa toru marama ki te kite, ki te me e ngā mehemea kahore ranei koutou i roto i tenei hākinakina tupu i te reiti mana.

Ina e, te mahi taketake e tika ana ki te hono atu ki te nui o aua. Kore, ka taea e uaua ngoikore te tango i runga i te whakataetae. Ko te mea tino nui i roto i te powerlifting - machinery mahi. Me kitea reira i waho kore ka ara i tetahi pauna. Ko te aha e hoatu e hua pai me ki te whakaiti i te tūponotanga o te whara.

pūeru

1. tapo'io

E ti'a ia tatou ki te tiaki i te turi. te āwhina hoki ratou ki te tiki ake i te ãpoko. ka whakawhirinaki Āwhina i runga i te taputapu mahi rite te pai kia rite ki te momo me te kounga o tapo'io. E toru anake kaihanga matua o te tūemi pūeru: Marathon, Titan ko Inzer. Mō i o ratou he pai, mahuetanga whakaaro. He rua urupare pai, me te kino. Na reira, kia tangohia nga kaipara ake takai takitahi.

2. Hu

e kore e hiahia ana Beginners ki te hoko hu motuhake. Heoi, ka riro he kaipara te ngaio, tenei te tikanga he taputapu o te faufaa rahi. Hei tauira, he pai te ãpoko ki te hoko hu motuhake.

Ko te deadlift, te nui tino - ko te tawhiti i te pae ki te turi. Ko te teitei ko reira, te māmā he reira ki te whakaara i te reira. Na reira, Me ahau hu ki te kapu tino mārō, me te angiangi (te kore e waiho te reira uaua ki te pupuri i to koutou toenga). I te kau, te tauira pai hua u Adidas. Ko ratou te whakamarie tino me te whakatau i te katoa o nga ture o tenei hākinakina rite hikihiki. Ka taea e hu Photo titiro ki te rauemi motuhake i roto i putumōhio te kamupene o me pera i runga i.

3. Mike mō te pēhi pae

he wahi nui rawa o te taputapu. E tauturu te reira i roto i tenei mahi, kia rite ki te pēhi i te pae. Powerlifting, rite whakahuatia i runga ake, - hākinakina pāmamae. A tauturu tenei hāte inihua. Kei te hanga te reira o te papanga tāwariwari, me te rawa mau tuia. Parau tumu o te mahi - Tīngongo i te rohe pouaka, te āwhina ki te kotēhia te pae. Taka ake ia ki ainei noa. Me koe i te iti rawa kia kotahi te tangata. I te pae tāpiri ia e pā ana ki 15-25 kg. Ahakoa e taea e ki te kotēhia atu taimaha i waho te awhina o T-hāte etahi kaitäkaro. Na te reira i te mea rawa takitahi.

kai

Powerlifting - reira ko te hākinakina, te moto ko: "Kainga tika." Ko te kōwhiringa pai tino - te waihanga i to koutou ake kai ki te whaihua ngaio. Ki te kore e taea tenei, na nga aratohu e whai ake nei:

• Homai ake waipiro, he inu reka me te inu nui o te wai.
• Waiho i te kai o kai haratau, hōtiti me tetahi kai tukatuka. Kai kai tūturu anake.
• Whakaurua huawhenua i roto i te kai katoa. Ko ratou he toa o te huaora, te muka, a ka i roto i antioxidants.
• Ka taea te kai warowaihā matatini me te hua i tetahi wa. Ki te haere mai te reira ki te kai tiketike glycemic taupū (pata, rimurapa, me ētahi atu), ka ko reira pai ki te kai i muri i te tūmomo.
• A faanaho i to koutou kai mo te wiki. Kaua preform. Hoki paramanawa i roto i te whare kia mau tonu hua nui me nati. Well, mo te kai tonu e kore e taea e kino ia ki te ake i runga i pata me te kai.
• Kai nga 2-3 haora. Tenei ka whakatere i te pākia a ka kia whakakahoretia atu o te ngako i te taikaha.
• I roto i te kai o ia rā me ngā ngako hauora. he nati, ngā hinu huawhenua me te ika tenei.
• Etahi o koutou kai. Tikanga, arata'i tika kai tōtika ki breakdowns, tatou e rapu tonu mō tohutao hou.

mutunga

Na e matau ana koutou he aha te powerlifting. I te pae hopea e hiahia ana ahau ki te whakatupato ia koutou. e kore e Powerlifting meatia e koe tetahi hauora (tinana e rua), ranei te rota o te moni (i runga i te anga ke, ka kia tonu haere i te moni i runga i te kai, tāpiringa, taputapu, me te pera i runga i. D.). Na, i mua i te haere koe i roto i tenei hākinakina, whakaaro he pai e pā ana ki nga mea katoa!