Weightlifting, mahi: ngā hōtaka ao

Mahi, te manawanui, puai, te haamahu - kahore reira e kore e taea e koe ki te tangata e faaoti ki te tango ake i tenei takaro rite hikihiki. Whakangungu i roto i tenei hākinakina ko te pūnaha katoa, kia whai koe ki te hiahia koe ki te whakatutuki i ngā hua tino mīharo. Ko te rawa ngā tenei kaupapa. Oku i ai e he rota o kōrero, ngā taipitopito me motuhake e motuhake. Mea katoa e taea ki te korero, engari ko te mea tino nui ki te mōhio he aro utu.

tīmata ako

Whakangungu i roto i te hikihiki mo tīmata, o te akoranga, radically rerekē i te hōtaka, e mahi ki te ngaio mātanga. Ko kua tika anake ratou timata. Mō te aha kia he raupapa o te ara huarahi, i reira i tokomaha tautohetohe. Ahakoa kore whakahaere i te ako pūtaiao o te pātai, te hua o nei hoatu te whakahoki whaitake ki tenei pātai.

mahi Classic tika ki te hanga i te rōpū e toru: e rua ringa takiri, Weightlifting pouaka, me te pana ake i reira. Na roto i te aravihi ratou, Me waiho e koe mōhio o te peculiarities o te hākinakina. Ko te whāinga o te hikihiki ko ki te whakaara i te taimaha mōrahi. No te mea mahi whakataetae me ako technique i roto i te taha ki te kawenga (tītere).

Ki te kore te tangata ki te tautuku ki enei whakaritenga faufaa, e kore e taea te mahi i te hopearaa waho. I roto i te meka, kua kaha ia hape technique amateurish. Ki te kahore he taimaha atu nui, me te kawenga i roto i te whakaterenga / whakapōturinga o te pae e kore tae te uara e hiahiatia ana.

Kua i tenei wā taea te takina reira huarahi integrated, e titau mahi o te kaipara me te maha o te tahi atu mahi e hāngai ana te whanaketanga uaua. Hoki ratou tupu angitu, i te ara, e hiahia ana koe ki te whai i a kai tika, tera i te ihirangi pūmua nui ake.

takiri mapulei

Ki tenei a tīmata hikihiki. Whakangungu e hāngai ana familiarization ki te tikanga o te kaipara amohia e te tuaono tokotoko kahore utanga. E haamata te reira ki mahi me te pamu ki te whatanga taketake. Ko te tangata ka whakaara ake te pae ki te pouaka, me te hangatonu o te utumu tinana me waewae. E whakamana mahi i runga i te patunga witi kahore anake, engari ano hoki ki etahi he teitei (tangohia te te pou i te pouaka, coasters, etc D.).

Te kore e kore e taea te mahi i enei mahi, mai te mea te reira anake ki to ratou awhina te tauhou ka taea e ako e founga ki te tika i te tinana. Anake i muri i aravihi i tenei tikanga ka taea e koe timata ki te takiri te tītaha. I roto i tetahi take e kore e tųturi! Hei haere mai ki tenei, me tuatahi matou ako i te taketake me te riro wheako.

Hono ako takiri, kaitäkaro tauhou te mahi mahi kaupapa noa, kahore te anga. I muri i taua, ako ratou ki te whakaara i te pae ki te pouaka. Tuatahi, kahore tītaha. Ki a ia, ka taea e koe anake te haere i roto i te whanaketanga o te ãpoko. He mea nui ki te mahara e te aki i konei e whai wāhi nui, na e kore e tau'a ore mahi mahi i ngā tūranga rerekē. E te ara, ko ano hoki te pana i te pouaka te wā tuatahi kawea atu, kahore whakaeke.

Hei hono i te reira ki te pana e hiahia ana koe ki te tuu i te tāuhu i runga i te whatanga, te whakahāngai i ratou i te taumata pouaka. Ko te tūnga tīmatanga tenei. Ki a ia mahi te maona he pana me te whakaeke. Ka rite ki ka te raraunga nekehanga e whakamahia i te taumata tika, ka taea e koe te whakakotahi ia ratou.

Mahi i runga i uarua

Te kore e kore e rave i te reira i te aranga ki taimaha. Whakangungu rite novices whakapono, kia ngā flexion (mahi ki dumbbells, mo te tauira), kia e te ringa nui haere. Otiia i roto i te meka, he ahua tinihanga nga tenei tauākī. He mea tika ki te hanga i te mahi kati, me te mea katoa e taea te āwhina ia ratou: wahia poka, me squats rauata runga i tona uma, a ki runga ki tona hoki, e aki. Ko te rārangi raro ko e pā tenei te hua o te ringa. wrenches Power, broaches kapohia mau pu, me te omaoma, tango i roto i te nohoanga - ka taea e tino whakakaha i te reira i te ringa. Hei kia pau, ko te pokohiwi me te uaua brachioradialis.

e kore e Flexion me maha kaiako tohutohu ki te mahi, no te mea pau ratou pūngao, a taea te pau te reira i runga i ngā mahi atu whai hua e whai wāhi ki te whanaketanga o ngā rōpū uaua nui e whakaawe te whai huatanga o te aranga ki taimaha. Ano, ko te nuinga o te flexion nui pēhia te ngāwari o ringa. A e hiahiatia ana ia ki te tango i te pou.

kaitäkaro Ngaio, whakaahua tūmomo hikihiki mō te tīmata, tuu hāngai mātau ki runga i te meka e ringa nui, i roto i te whai o nei te maha tonoa ki te hou, maha arahi ki raruraru ki te pupuri o te pae i roto i te tūranga mua. A, kia rite ki te mea i te kaipara ranei nui kaha - ki te tango me te aki atu ka e uaua e tika ana ki te kore o te ngäwari. Na reira, ki te hiahia koe kahore anake ki te waiho i te kaihiki, engari ano hoki i ringa nui, me wareware koe e pā ana ki whakakopa me te utu i nui atu te aro ki nga rakau here.

tengi

Ko kahore ako o tenei wahi o te ringa e kore e taea te mahi i hikihiki. Whakangungu e hiahiatia ana ki te ngā mahi i roto i to ratou whanaketanga. e kore e te tahi mea e kore e e pokanoa tengi Big - ka tauturu i ratou i roto i te hopu o te pae.

Hoki ratou whanaketanga Me ki te mahi i poka pae. Ēnei mahi whakawhanake e rua pokohiwi, ringa, me te hoki ki o ratou waewae. I roto i te mau parau te tahi atu, te āwhina ratou ki te whakapai ake i te kaha tautoko, i te mea e tika ana mō te whakatika i te tokotoko i runga i tona matenga, me tona pupuri muri. Ko te mahi kaha o rua waina ki whai wāhi te taimaha taea mōrahi ki te putanga o tengi hūhoiho nui, kite i roto i runga kaitäkaro.

Na roto i te whakatinanatanga o enei mahi me whakatata kawenga. te taimaha katoa e hiahia ana koe ki te kotēhia me kore te reira rite ngāwari rite mea ai reira. A, ka tīmata te reira ki te tiki tino pai, whai koe ki te tāpiri i tētahi atu 10 kg. Na reira tetahi 10. A pera pūnahanaha. He uaua, engari titiro noa i te hua o ngaio e i te utu o ngā tūāhua rite ako ki kotēhia te taimaha o nga wa neke atu i te kotahi me te hawhe o ratou ake! A e kore ko te rohe tenei. Russ Knipp, hei tauira, ka romia taimaha, rua nui atu taua o ia.

Atu i runga i te whanaketanga o te tengi (me te te hoki, ringa me waewae, aua) pā pana-ups ki pauna. kia ngā reira ratou ki te zhimom no pana-ups e mahi rerekē taua tengi. E ti'a ia tatou mahara e tenei uaua, ko te nui ake uaua atu i te uarua, kia kia mahi koutou mahi rerekē mō te whakamahi o ona wahi katoa, me te whakatutuki i te hua pai.

taputapu āpiti

Mai te mahere whakangungu e kaha tūtohutia i roto i te hikihiki e taea ai e koe pana-ups ki pauna, e hiahia ana koe ki te kōrero e pā ana ki te pehea e hiahia ana ratou ki te mahi i.

Tuatahi, Me whakangungu koe. Me ako i te tīmata ki te mahi i toru huinga o rua tekau tonu pushups. A, no te riro koe, ka taea e koe te tāpiri i taimaha. whakamahi ētahi weightlifters i āta hangaia mo taua rohe. Ētahi atu dumbbell rawhi i waenganui o koutou waewae. Etahi hoatu te tokotoko "keke" i runga i tona hoki. He tino pai kōwhiringa katoa, engari ki te hiahia te tangata ki te whai i tēnei hākinakina ngaiotanga, te whitiki ia i roto i tetahi huarahi e hiahiatia ana.

Na, he aha te mea te whakaaro o te pana-ups? + 50 bodyweight kg. Ka tutuki tēnei whāinga, ka hiahia koe ki te whakapiki ake i te reira. Tāpiri i te taimaha iti. E tūtohutia ana ki te mahi i pana-ake wiki katoa, ka huri i te wā katoa te maha o huinga me haeretia. Wha, e waru, e rima, e toru, e rua, e rima, e toru, e toru. A kotahi te marama - te record he pana. Ko te mea tika tonu ki te whakaoti huarahi katoa e mahi ana mahi ki te taimaha iti. Tango 25 kirokaramu - a rite maha nga wa i rite te mahi koe.

Ko tētahi atu mahi e tika ana kia whakaurua ki roto ki te mahere whakangungu i roto i te hikihiki - he pullover ki ringa tika. Aha e hiahia ana te reira ahau? No te mea kei te mahi tenei mahi i runga i te wahi roa o nga tengi ki te max. Mahi rānei ki dumbbells te tāuhu ranei. Hei te mahi pullovera i ki takoto iho i runga i te pae (e whakairi te upoko i te mata), me te tango i te pou o te tangata e ka tauturu i. Tautuhi hoki ratou he kaha tīwera whakamarie, he mea e tika ana ki te wahia te ringa ki te tūranga tīmata. Na ka hanga he pullover (tetahi huarahi - 20 aua) me te toenga. Me tatou mahara - ringa kia rite tonu rite taea. Ehara i whakapiko i te wa ka taka te dumbbell / tāuhu raro te matenga. I roto i te faaineineraa no te whakatinanatanga o te huarahi tuarua, ko reira tika ki te tango i atu taimaha. i miharo ki te mōhio e te 20 haeretia e muri ki dumbbells taimaha e māmā atu i te tuatahi maha manene.

Alexander Technique medvedev

hiahia ana tokanga Special ki te whakahua i te pūnaha o te whakangungu wā roa-i roto i te hikihiki, whakawhanakehia e Alekseem Sidorovichem Medvedevym - kaimōhiki Soviet, te toa me te toa o te USSR, Europe me te ao. Kua whakaputaina tenei tangata neke atu i te 400 mahi (17 o nei e ki waho), i whakatapua e ia ki te whanaketanga o tenei hākinakina i roto i te whenua me te ao, me te te whakahaere me te whakamahere o te tukanga whakangungu.

e tūtohu ana Weightlifting pūnaha whakangungu ki te katoa e hiahia ana ki te mahi ki ngaio. tānga Best whakaaro ai whakaputaina i roto i Moscow i 1971, te mahi, e mohiotia ana ko "tau-maha mahi whakamahere."

I whakanuitia Medvedev e hikihiki ko te ako tere mana-, te whäriki nei i hono rua taha o mahi. Tenei takaro tā te whakapai ake i te mau huru maitatai e rua tinana (tae atu motuhake), me te pūkenga hangarau. e kore e taea me mahino e hikihiki ia kaipara i waho te hanga o te pai tikanga koiora o mahi, ahei ki te ite tona pūmanawa.

rapunga whakaaro whakangungu

he kitenga motuhake o te hikihiki te huarahi Soviet i. i kite mahi tinana rite te whakahihiko ki ai te tinana tauhohe ki huringa i roto i ona mahi. Ko te hua o te whakakahanga o whakangungu pūkoro te kitea, ake utu toto tohanga me te pūngao, manawa kaha me te ake. Ae, he pūmau ona te mutunga o te huru o te kaipara. Ko te pānga o te whakangungu, me te pākia whakarei, tonu.

Awareness o tenei āhuatanga whaiaroaro, me ko te pūtake o te huarahi Soviet. Tohutohu - e kore te mea te reira noa mahi tinana me te ara ki te whakaki i te mea ha'iha'i wawahi uaua. Ko te tahi mea e pā hanganga o te tinana, me te pānga o te pūnaha koiora rite te katoa tenei. Te uta kitea i tenei tirohanga e homai he tirohanga te katoa o te pānga o te stressor (mahi), me te āwhina ki te ite i te pūmanawa mōrahi o te kaihiki i te faaineineraa o tona hōtaka takitahi.

Ko te pūnaha whakangungu Bulgarian

I roto i te hikihiki whānuitia mohiotia ingoa o te kaiako Ivan Abadzhiev. Kua whakangungua e ia toa Qatar ko Turkey, e na maha arahina e tona hōtaka.

He pai tikanga Bulgarian no reira he kore mōrea o overtraining. Te parau tumu e: neke ngā wā katoa, me te āta whakahaere ki te urutau i tō tinana ki te ahotea, i te mea he tuatahi hoki ia mahi. Tümanako, e hiahia ana koe ki te noho i runga i te whakangungu hawhe o tona ra kaha, me te kore i tangohia atu. Taua hikihiki. Workout 1 te wā ia wiki - e kore ko te huarahi ki te whakatutuki i ngā hua kitea i roto i tenei hākinakina tenei.

I tua atu, ko te iti rawa iho ki te kore tatou e e tangohia ra atu, no te mea rere tonu te Adrenaline i roto i te tinana, whai wāhi ki te kōtuitanga pūmua te mōrea o te whara, me te rohirohi ma'i. Ano, kaitäkaro ngaio e whakangungu ki tenei tikanga, taunga ki te tino mīharo pauna-mua, i o ratou hoariri tamata tika anake ratou i te hui.

Heoi, e taea ki te whakaahua i te Abadzhieva tumu matua e ana ākonga katoa ako te mauri o te tikanga, ko te. A tangi te reira rite tenei: "Kaua e tamata ki te mahi i iti iho i te mōrahi."

tīwhiri āwhina

Ko te tikanga o te whakangungu hikihiki ngā raveraa i mahi rerekē, he tokomaha o nei mea ohie, engari i roto i te hono mo'oní e rawa motuhake, me te matatini. No te mea he mea nui ki te tango ki pūkete te tūtohutanga i roto i te tukanga.

Ko te hōtaka o workouts hikihiki ngā mahi, tīmata ki te tokotoko toronga ki Visa. E riro ratou, he mea e tika ana ki te whakatika i te reira i roto i te tūranga taketake mō te toru ki te wha hēkona.

e tūtohu ana ki te aroaro o ia tūmomo mahi mahi i runga i te whanaketanga o nga uaua puku, me te hoki. Ka rite ki ki nga pauna, a kahore taua mea. Norma - 4 huinga o 8 haeretia, ka taea te nui haere ki te hiahiatia. Na e hiahia ana koe ki te mahi i te raupapa o hūpeke.

Mahi i te momo taua o te mahi, e kore te mea e tika ana ki te hanga i nga huarahi takawaenga. Na ano tūtohu matou e tamata koe ngā taimaha. Na te kawenga, i te ara, kia whakaritea i roto i te pai-oranga.

Te hanga i te hiahia pakaruhanga, he mea e tika ana ki te tango 3-4 hēkona ki te mutu, maukati pae. whakamana ana te mahi kei te ki te māia, engari kahore te hassle. Raro i te pae humarie.

Ka rite ki te hōtaka te ao mō ngā workouts hikihiki ngā Aharoto ki pauna. Me whiriwhiri Taumaha te tetahi e tino whakaara 8 wa i roto i te 4 huinga.

mahi mahere

Ko utu te tuhituhi te aro, korero e pā ana ki hikihiki ano te reira. hōtaka whakangungu, i roto i te whānui, e rite tonu takitahi hoki ia kaipara i roto i te tirohanga o ona āhuatanga whaiaroaro, pūkenga (ranei ona kore) me ngā āheinga. Otiia i roto i te whānui, weightlifters mahi te taua mahi.

hāngai ana te wātū whakangungu tuatahi i te whanaketanga o te hoki me te pouaka. Ko te aha ngā reira:

• Hyperextension (3 huinga o 10/15 wā).
• Stanovaya tokotoko puāwaitanga (6 ki te 10).
• press pae (6 ki te 12).
• ringa kukume tona matenga whānui (4 ki te 12).
• dumbbell pae i te koki o te 30 nekehanga (4 ki te 12).
• Hono tokotoko i roto i te ringa pinakitanga whakamuri (4 ki te 12).
• Ara nga waewae i roto i te taiapa (3 ki te 15).

Ka taea te whakaritea te maha o ngā huinga me haeretia e takitahi. I roto i te whānui, e te reira e pā ana ki te toru haora.

hāngai ana te mahi tuarua ko i te haapuairaa i te ringa. Ko te aha ngā reira:

• Toutou tengi o tutaki (5 ki te 12).
• Kōhao pae ringa kuiti (5 ki te 12).
• Dumbbell koromeke "hama" (3 ki te 15).
• press French tu ki dumbbell (3 ki te 15).
• Pullups ringa whakamuri uma (4 ki te 12).
• Flexion me toronga o te tahi ringa (3 ki te 15).

hiahiatia ana te toru o whakangungu te mo te whanaketanga o te ringa me te waewae. Na reira, kia waiho ai nga mahi e whai ake nei:

• pokohiwi squats (4 ki te 10).
• dumbbell pae tētahi i roto i te "e noho ana" (4 ki te 12).
• Patua ki te tokotoko (4 ki te 10).
• Te whiri i runga i te pae i tahuri (3 ki te 15).
• Faahaereraa i runga i te pae (3 ki te 15).
• dumbbell Mahy i roto i te taha (3 ki te 15).

Te kore enei mahi e kore e taea e te hōtaka whakangungu i roto i te hikihiki. Whakatau ki te mahi i te hākinakina, me ite i te tangata e ka whai ia ki tenei nui te wā me te pūngao te whakapau me te wā. I te tuatahi, ka haere ki runga ki nga ra e toru i te wiki, engari ka ka hiahia te whakangungu ki te kia puritia atu pinepine. Otiia i te haamau'araa haumi iwi wa reira i roto i koe. Na kei a hua uaua taurangi e tika tenei.