Kune zvakawanda zvemitambo mumutambo uye kana uchida kukudziridza musimba uye simba rako, ipapo ruzivo pamusoro pekuti simba rafting ndiyo chii uye kuti nenzira yakakodzera sei kubata naro kuti zvibudirire zvigaro zvichave zvinobatsira uye zvakakosha. Zvakakosha kuziva mitemo ine chokuita nekudzidzisa kwakanaka.
Chii chinonzi powerlifting?
Kutanga, teerera kushanduriro, saka "simba" rinoreva simba, uye "kusimudza" ndekumutsa. Powerlifting isimbi yemutambo, umo basa guru remutambo nderekusimudza huremu hwakawanda muchikamu chezviito zvitatu. Simba triathlon rinosanganisira kufa, bench press uye squats ne barbell. Zvakakosha kuratidza kuti musiyano mukuru pakati pe powerlifting nekugadzirisa muviri ndeyokuti mutambi wemuviri wechitarisiko uye maitiro haakoshi.
Powerlifting - tsanangudzo
Mumutambo uyu, makwikwi epasi rose anowanzoitwa, apo vatambi vanotora chikamu, izvo zvakakamurwa kuva zvikamu zvakakura. Powerlifting inotora kuti nemari yakaenzana ye triathlon, kukunda kuchapiwa kune mutambi asina uremu hushoma. Nezera, maererano nemitemo ye International International, zvinotevera zvikamu zvakasiyana:
- vakomana nevasikana - makore gumi nezviviri;
- junior uye junior - makore 19-23;
- vanhu vakuru - makore makumi maviri nemaviri;
- makore akazaruka - makore gumi nematanhatu.
Powerlifting - vakadzi
Pakati pehutano hwakanaka hutungamiri hwemitambo hahuna kufarirwa sevanhu. Izvi zvinogona kunge zvakakonzerwa nenhema dzakafanana, somuenzaniso, vazhinji vanofunga kuti musikana wechikadzi mushure mekudzidziswa ichava mamurume, asi izvi hazvibviri nekuda kwekusakwanisa kubudisa chidimbu chinodiwa che testosterone . Imwe nhema - simba powerfrifting inokuvadza pakubereka . Kana iwe ukatevera mitemo uye pasi pekutarisa kwevanyori, haugoni kutya dambudziko iri.
Kutsvaga, powerlifting - zvinorevei kuvadzimai, zvakakosha kuratidza kuti nekudzidzira nguva dzose iwe unogona kukanganwa pamusoro pekunakisisa chiuno nemadzimai maitiro, sezvo kushanda kakawanda nehuwandu hunorema kunotungamirira kukuti murume haasi kungosimbisa simba rake chete, asiwo anovaka musimba mazhinji uye kuchinja kunze. Mukuwedzera, mumabasa ekugadzirisa, caloric chikafu inokosha zvikuru, iyo inobatawo mufananidzo. Izvo zvinodiwa zvevakadzi zvinowanikwa mutafura.
Powerlifting - varume
Muzvinyorwa, unogona kuona varume vakawanda vachiita muviri wavo nehuwandu hwehutengo, asi vashomanana chete avo vanoonekwa sevechokwadi simbalifters. Vanhu vazhinji vanovhiringidza powerlifting yekare nekugadzira muviri, saka zvichava zvinofadza kufunga nezvekusiyana kukuru:
- Muchiitiko chekutanga, chinangwa ndechokuwedzera simba zviratidzo, uye muchiitiko chechipiri, kukura kwemasimba mashoma, tichifunga nezvemaitiro ekuenzanisa.
- Mune simbalifting hazvina basa kana maitiro acho akakwana, nokuti chinangwa ndechokushandisa huwandu hwemisungo kuti uwedzere uremu, asi mukuvaka muviri nzira inofanira kuva yakachena kana nekunyoresa nyore.
- Zvakakosha kutaura mamwe misiyano - iyo yakaoma inosanganisira maitiro ekudzidzira kubva kune simba triathlon uye maitiro anobatsira, asi mukugadzira muviri nekudzivirira muviri kunoshandiswa .
Powerlifting yakanaka uye yakaipa
Nekudzidziswa nguva dzose uye kwakarurama, unogona kuvimba nezvinobatsira zvinotevera: kukura kutsungirira uye simba, kusimbisa masimba, mapfupa uye tete, uye basa remhepo yemwoyo inowedzerawo. Kunzwisisa, powerlifting - chii ichocho uye chii chinobatsira iyi mitambo yemitambo inounza hutano, zvakakosha kuziva kuti kudzidziswa zvakanaka kunobata maitiro ehomoni uye nekuda kwekuti unogona kuwana maitiro akanaka kwazvo. Zvinokurudzirwa kuita purogiramu yega yekudzidzisa.
Kukanganisa powerlifting kunogona kuuya nehutano hwakakwana hwemumuviri, kushandiswa kwekuremera kwakakomba nekudzidzira kusina kunaka. Vanotanga kukurudzirwa vanokurudzirwa kushanda nemudzidzisi kuti vaite chirongwa chakanaka. Kana maitiro acho asina kuitwa nenzira yakashata, ipapo ingozi yezvinetso mubasa remwoyo yematambudziko uye kukuvadza kwakakomba kumagetsi, misumbu, tendon uye masangano anowedzera. Mukuwedzera, kana uchisimudza huremu hukuru, zvinokwanisika kushandura mabhuku uye kutaridzika kwema-hernias.
How to start powerlifting?
Kune zvikamu zvakasiyana zvekudzidzisa kwakanaka kunofanirwa kutorwa kuitika kuitira kutanga kutanga nekuvandudza chigumisiro:
- Nokudzidziswa kumwe hazvibviri kudzidza pane zvitatu zvemashure, uye hazvina kukodzera kushandisa zvidzidzo zvitatu kune mumwe nomumwe wavo.
- Makirasi powerlifting anoreva kukura zvishoma nezvishoma mumutoro mukuru. Zvinokosha kuti uite nzira dzakawanda zvokuti iwe unogona kuchengeta nzira, kufamba, nhamba yekudzokorora uye kuyerwa.
- Mukurovedza, kutarisa kukuru kunofanira kubhadharwa kunekusimbiswa kwemasese anobatsira uye anosimudzira anotora chikamu mu triathlon.
- Mitemo ye Powerlifting inosanganisira kuderedza mafuta emuviri uye kuwedzera masero emisasa. Zvakakosha kuti urege kuzvikurira imwe-sidedly, kureva kuti, mapoka ose emasumbu anofanirwa kutakurwa pakarepo.
Powerlifting - Kudzidzira
Izvo zvatove zvataurwa kuti zvitatu zvekushandisa zvinoshandiswa mumutambo uyu:
- Squats ne barbell . Uyu ndiwo mutambo wekutanga unoitwa mumakwikwi. Powerlifting yevasikana uye yevarume inobva pamitemo yakafanana yekuderedza. Kutanga, bhari inotorwa nechisimba, kubviswa kubva pamiganhu uye iri panzvimbo yepamusoro ye trapezoid. Mutambi wacho anobva pamakumbo, achiisa tsoka dzake zvishoma pane mapepa ake uye achiruramisa musana wake. Iyo yakadzika ye squat inofanira kunge iri pasi pechipanho ichi nechepasi, uye pakati pevhirikusi inofanira kuwira pazvitsitsinho. Kusimudza kunofanirwa kuitwa nechitsiko chemashure.
- Bench press . Mune simbalifting, basa iri rinoitwa nemamwe mashoko. Mutambi wacho anobata bhari nechepamusoro kana pakati. Chinhu chokutanga chinonyanya kuzivikanwa, nokuti iyo yakareba kureba pakati pezvombo, shomanana nzira yetsvimbo. Bvisa bhari inofanira kunge iri, kusimudza mapepa uye kuchengeta maoko ako zvakananga. Nhanho yebhenikari inofanira kunge yakawanda, iyo ichideredza projectile, unofanira kuderedza mapepa emapfudzi uye kuderedza mapepa ako. Nzira inokosha - marwadzo anofanira kunge ari pedyo nepamusoro pedenga, uye mabhenji anongogunzva matanho chete. Izvo zvakanyanya kusvibiswa kumusana, shomanana tsvimbo nzira.
- Deadlift . Vatambi ve powerlifting vanopedzisa panguva yekuita kwavo kuita basa iri. Kugamuchira nzvimbo yekutanga yetsoka kunofanira kuiswa pahupamhi hwemapfudzi kana kunyange kupfuura. Zvinyorwa zvinowanzosimbiswa pane zvakasiyana-siyana. Mutambi wacho anokotama achitsinhanisa uye anotora bhar nechisungo chakanaka. Nokusimudza makumbo, shell inomuka. Musana unofanira kugara wakananga. Panguva yekusimudza bhari, maoko anofanira kunge akarurama uye asina hanya. Iyo nzira ye powerlifting inofunga kuti ichakwanisika kuderedza projectile mushure mokunge mabvi adzorerwa uye mapepa akaiswa shure.
Powerlifting Records
Vatambi vanogara vachishanda kuti vavandudze zvavanenge vaita, saka zvinyorwa zvitsva zvinogara zvichinyorwa.
- Mukuputika kwegore ra2011, Donnie Thompson akazoguma nemubairo we 573.8 kg, uye mwedzi mishomanana gare gare, nhoroondo yake yakarohwa naJonas Rantanen, uyo akakunda mutoro we 575 kg.
- Sezvo simbalifting inosanganisira kufa, tinozochechechedza uye zvinyorwa mune izvi. Muna 2002, mutambi wenyika yeFinnish Ano Turthainen akaisa rekodhi yekutanga, uye akakwanisa kuita basa racho nemutengo we 400,5 kg. Muna 2010, the Icelandic powerlifter yakaisa bhora idzva, kuwana uremu hwe 460 kg.
- Bhuku rekupedzisira rebhendi rekunyora rekodhi rakaiswa muna 2013 Taini Meeker, uyo akakwanisa kuvhara 488.5 kg.