Kukho imidlalo emininzi kwimidlalo kwaye ukuba ufuna ukuhlakulela imisipha yakho namandla, ngoko ulwazi malunga nendlela ukunyusa amandla ngayo kunye nendlela yokujongana kakuhle ngayo ukuphumeza iziphumo kuya kuba luncedo kwaye lufanelekileyo. Kubalulekile ukwazi imithetho malunga nokuqeqeshwa okufanelekileyo.
Yintoni i-powerlifting?
Okokuqala, thobela inguqulelo, ngoko "amandla" kuthetha amandla, kwaye "pha kamisa" ukuphakamisa. I-Powerlifting yimbutho yamandla, apho umsebenzi oyintloko umqhubi ukuphakamisa ubunzima obukhulu kwisisombululo sesithathu. I-triathlon yamandla ibandakanya ukufa, ibhenki kunye neesikwere nge-barbell. Kubalulekile ukubonisa ukuba umahluko omkhulu phakathi kwe-powerlifting kunye nokwakhiwa komzimba kukuba isakhiwo somzimba womdlali kunye nokubonakala kungabalulekanga.
I-Powerlifting - iinkcukacha
Kule midlalo, kukhuphiswano lwamanye amazwe, apho abadlali bahlala khona, ekwahlula kwiinqanaba ezizinzima. I-Powerlifting ithatha ukuba ngexabiso elinganayo le-triathlon, ukunqoba kuya kunikwa umdlali onzima. Ngokweminyaka, ngokwemiqathango ye-International Federation, iindidi ezilandelayo ziyabonakala:
- amakhwenkwe namantombazana - iminyaka eyi-12-18;
- abancinci kunye nabagadi abadala - 19-23 iminyaka;
- abadala - iminyaka engama-23 nangaphezulu;
- uluhlu lweminyaka elivulekileyo - iminyaka engama-13 nangaphezulu.
Powerlifting - abafazi
Phakathi kwesondo esilungileyo le nxaxheba kwimidlalo ayithandwa njengabantu. Oku kungakho ngenxa yeengcinga eziqhelekileyo, umzekelo, abaninzi bacinga ukuba umzimba wesibini emva koqeqesho kuya kuba ngumntu, kodwa oku akunakwenzeka ngenxa yokungakwazi ukuvelisa inani elifunekayo le testosterone . Olunye uxoke - ubuchule besifazane bubunobungozi kumsebenzi wokuzala . Ukuba ulandela imithetho kwaye phantsi kweliso lweengcali, awukwazi ukwesaba le ngxaki.
Ukufumanisa, ukubeka amandla ngamandla - oko kubangelwa ngabasetyhini, kubalulekile ukubonisa ukuba ngokuzivocavoca ngokuqhelekileyo unakho ukulibala malunga neenqwelomzimba ezintle kunye neentlobo zesifazana, njengoko umsebenzi oqhelekileyo kunye nobunzima obuninzi obangela ukuba indoda ayikhulanga nje amandla akhe, kodwa ibuye isakhe ubukhulu besisundu kunye nokutshintsha ngaphandle. Ukongezelela, kwimisebenzi yobungcali, ukondla kwekharori kubaluleke kakhulu, okuchaphazela nomfanekiso. Imilinganiselo eyimfuneko yabasetyhini ichazwe kwitafile.
Powerlifting - amadoda
Ngama-gyms, ubona amadoda amaninzi asebenza emzimbeni wabo ngobunzima obuninzi, kodwa kuphela ezimbalwa zazo zibhekwa njengezona zixhobo zomoya. Abantu abaninzi badibanisa amandla okwakhiwa kwamandla kunye nokwakha umzimba, ngoko kuya kuba lunomdla ukuqwalasela ukungafani okuphambili:
- Kwimeko yokuqala, iinjongo kukunyusa izibonakaliso zamandla, kwaye kwimeko yesibini, ukukhula kobunzima be-muscle, ngokuqwalasela ukulinganisa ubuchule.
- Kwi-powerlifting akukhathazeki ukuba ukuzivocavoca uphelele, kuba umgomo kukusebenzisa ubuninzi beemisipha ukuphakamisa ubunzima, kodwa ekwakheni umzimba kufuneka kuhlambuluke okanye kucoceke lula.
- Kubalulekile ukukhankanya olunye ulwahlulo-oluyinkimbinkimbi lubandakanya ukusetyenziswa okuyisiseko kwi-triathlon yamandla kunye nokuzibandakanya komsizi, kodwa kusetyenziswa ukusetyenziswa komzimba kunye nokuzimela .
I-Powerlifting ilungile kwaye imbi
Ngokuqeqeshwa ngokuqhelekileyo nangokuchanekileyo, unokuxhomekeka kwezi zinto ezilandelayo: ukunyamezela nokunyuka kwamandla, ukuxhaswa kwemisipha, amathambo kunye neethambo, kunye nomsebenzi wenkqubo ye-cardiovascular ibuye iphucule. Ukuqonda, ukuxhaswa ngamandla - yintoni na kwaye luncedo luni na ulwalathiso lwezemidlalo luzisa impilo, kubalulekile ukuba uqaphele ukuba uqeqesho luchaphazela ngokufanelekileyo inkqubo ye-hormonal kwaye ngenxa yoko unokufumana ukuma ngokomzimba. Kunconywa ukwenza inkqubo yoqeqesho ngamnye.
Ukulimala kwindlela yokusebenzisa amandla kungabangela ukuqina emzimbeni okwaneleyo, ukusetyenziswa kobunzima obunzima nokuzivocavoca. Abaqalayo bakhuthazwa ukuba basebenze nomqeqeshi ukwenza inkqubo efanelekileyo. Ukuba iimvavanyo zenziwe ngokungafanelekanga, ngoko ingozi yeengxaki ekusebenzeni kwenkqubo ye-cardiovascular and injection seriously to ligaments, muscle, tendon and joints increases. Ukongeza, xa uphakamisa ubunzima obunzima, kunokwenzeka ukutshintsha iidiski kunye nokubonakala kwe-hernias.
Ungaqala njani ukuxhaswa kwamandla?
Kukho imimandla emininzi yoqeqesho olusebenzayo ekufuneka liqwalaselwe ukuze liqalise ukuphuhlisa nokuphucula umphumo:
- Uqeqesho olunye alukwazi ukufunda ngaphezu kwamaqela ama-muscle ama-2-3, kwaye akufanelekanga ukusebenzisa izifundo ezingaphezu kwethathu kuzo ngamnye.
- Amagumbi okufundela amandla athetha ukunyuswa okuthe gqolo kumthwalo ophezulu. Kubalulekile ukwenza iindlela ezininzi zokugcina ubungakanani, isantya, inani lokuphindaphinda kunye nesisindo.
- Ekuqeqeshweni, kufuneka kuhlawulwe ingqalelo ekuphuhliseni izihlunu ezincedisayo kunye nezizinzileyo ezithatha inxaxheba kwi-triathlon.
- Imithetho ye-Powerlifting iquka ukunciphisa amafutha omzimba kunye nokwanda komzimba. Kubalulekile ukuba ungayi kuphuhlisa enye, oko kukuthi, onke amaqela omzimba kufuneka alayishwe ngokukhawuleza.
Powerlifting - Exercises
Kuye kwakhankanywa ukuba izinto ezintathu ezisetyenziselwa ukusetyenziswa kulo mdlalo:
- Izikwere nge-barbell . Lo ngumsebenzi wokuqala owenziweyo kwimincintiswano. Ukuxhaswa kwamandla amantombazana kunye namadoda kusekelwe kwimithetho efanayo yokwahlula. Okokuqala, ibha iyakuthathwa ngokubamba ngokukhululekile, isuswe kwizithuba kwaye ikhona kwicandelo elincinane le-trapezoid. Umgijimi usuka kwiidrack, ebeka iinyawo zakhe ngokubanzi kunamahlombe akhe aze aqondise umqolo wakhe. Ubunzulu be-squat kufuneka bube ngaphantsi kwe-parallel kunye nomgangatho, kunye neziko lokudakalisa kufuneka ziwele kwizithende. Ukuphakanyiswa kufuneka kwenziwe nge-flat back.
- Inkinobho yeBhenki . Kwi-powerlifting, lo msebenzi uyenziwa ngeenkcukacha ezithile. Umgijimi uthatha ibha ngokubanzi okanye ephakathi. Ikhetho lokuqala liyakuthandwa kakhulu, kuba ixesha elide liphakathi kweengalo, iifutshane umendo wendonga. Susa ibha kufuneka ibe, ukuphakamisa i-pelvis nokugcina izandla zakho ngqo. Ijubane lokushicilela ibhentshi kufuneka libe likhulu, ngelixa linciphisa i-projectile, kufuneka unciphise amahlombe kunye nokunciphisa amahlombe akho. Ubuncwane obubalulekileyo - imilenze kufuneka isondele ngokukhawuleza kufuphi ne-pelvis, kwaye iibhentshi zithinta kuphela amathanga. Okukhulu ukukhungca ngasemva, mfutshane umendo wendonga.
- Deadlift . Abadlali be-powerlifting ekugqibeleni ngexesha lokusebenza kwabo benza lo msebenzi. Ukwamkela isikhundla sokuqala seenyawo kufuneka sibekwe ububanzi bamagxa okanye nangaphezulu. IiRekhodi zivame ukusekwa ngokuhlukileyo kokuqala. Umgijimi ugoba nge-back back and taking the bar ngokubambelela. Ngokuphakamisa imilenze, igobolondo iphakama. Umva kufuneka uhlale uqonde. Ngethuba lokuphakanyiswa kwebhar, izandla kufuneka zichaneke kwaye zingakhathaleli. Inkqubo ye-powerlifting iyaqwalasela ukuba kuya kunokwenzeka ukunciphisa i-projectile kuphela emva kokuba amadolo aqondiswe kwaye amahlombe ahlelwe.
IiRekhodi zoMbane
Abadlali bezemidlalo bahlala bezama ukuphucula impumelelo yabo, ngoko ke iirekhodi ezintsha zihleliwe rhoqo.
- Ngo-2011, uDonnie Thompson wafikelela kwisiphumo sama-573.8 kg, kunye neenyanga ezimbalwa emva koko, irekhodi lakhe lashayiswa nguJonas Rantanen, owayenqobile imithwalo ye-575 kg.
- Njengoko ukuxhaswa kwamandla kufaka phakathi ukufa, siya kuqwalasela kunye neirekhodi kulolu hlobo. Ngo-2002, umdlali waseFinland u-Ano Turthainen wabeka irekhodi yokuqala, kwaye wakwazi ukwenza umzimba ngokulingana kwe-400.5 kg. Ngo-2010, i-Icelandic powerlifter ifake ibha entsha, ukufumana ubunzima beekhilo 460.
- Irekhodi lokugqibela lokugcina ibhendi yehlabathi elibekwe ngo-2013 nguTaini Meeker, owayekwazi ukucoca i-488.5 kg.