Weightlifting, ho ikoetlisa: mananeo bokahohleng

Mosebetsi, mamello, boikemisetso, mokoka - ntle le ha u sitoa ho etsa ho motho ea neng a etsa qeto ea ho nka papali ena e weightlifting. Koetliso ea papali ena ke tsamaiso ka kakaretso, o lokela ho latela haeba u batla ho se finyella diphetho hlile tsotehang. taba ena e thahasellisa haholo. E na e ngata dintlha, dintlha le makolopetso itseng. Tsohle ke ha khoneha ho bolella, empa ntho ea bohlokoa ka ho fetisisa ho ela hloko ke habohlokoa hloko.

qala ho ithuta

Koetliso ea weightlifting bakeng sa ba qalang, ka ho hlakileng, radically fapane le mananeo a, e leng ho sebetsana le barutehileng nang le phihlelo. Empa ba ile ba nile ka qalile feela feela. Ka seo e lokela ho ba tatelano ya tsela methodological, ho ne ho liqabang tse ngata. Le hoja e se ba khanna thuto ea saense ea potso e reng, liphello e ba tse ile a fana ka karabo e utloahalang potsong ena.

Khale tsa boitlhakiso hlokahalang ho etsa hore lihlopha tse tharo: matsoho a mabeli jerk, weightlifting sefubeng le sutumelletsa ho fihlela ho eona. Ke ithuta tsona, o lokela ho hlokomela ba peculiarities ea papali eo. Sepheo sa weightlifting ke ho tsosa ho bekha a palo e kahodimodimo. Hobane lintlheng tsa boitlhakiso tlhōlisano mokhoa tlameha ho ithuta ka kopanelo le mojaro (projectile).

Haeba motho a hlōleha ho etsa lintho tumellanong le seo a se hlokang tsena tsa bohlokoa, liphello tsa seo ke ke a etsa ntle le. Ha e le hantle, o ile a tseba e fosahetseng amateurish thekniki. Haeba ho na le ho na bohlokoa boima ba 'mele tse eketsehileng,' me mojaro nakong matsapa / deceleration ea bareng ha e finyelle boleng hlokahala.

Se mothating ona e ka amahanngoa setshehetso se atamela, e leng hloka hore tshebetso moatlelete e le nomoro ea lintlheng tsa boitlhakiso tse ling ikemiseditse ntshetsopeleng mesifa. Bakeng sa khōlo e bona atleha, ka tsela eo, u lokela ho latela le ho ja lijo tse nepahetseng, ho fana ka maikutlo e se e eketsehile ho dikahare protheine.

kampane jerk

Le ena le qala weightlifting. Koetliso ea ho ikemiseditse ho familiarization le mokhoa oa moatlelete e feta molamu botšelela ntle e laela. E qala ka boitlhakiso li le traction le rack pele. Ke motho a hlahisa ho bareng ho sefubeng, 'me ba ogee tsa' mele 'mele o le maoto. Dira dithutiso di phethwa ka seng feela fatše, empa hape le ka ba bolelele itseng (palo e nkiloeng lebokoseng le reng, coasters, joalo-joalo D.).

Ntle le tsa boitlhakiso tsena ke ke a etsa, kaha ho ke ke feela ka thuso ea bona e novice ka ithuta kamoo ho otlolla 'mele. Ke feela ka mor'a ithuta mokhoa ona o ka qala ho jerk le lunge. Leha ho le joalo ha Squat! Ho tla ho ena, re lokela ho qala ka ho ithuta ka lintho tsa motheo 'me ba fumane boiphihlelo.

Ho ithuta jerk, baatlelete ba novice phetha boitlhakiso li sisinyehang ka eona li neng li atile ntle shell a ka. Ka mor'a moo, ba ile ba ithuta ho tsosa bareng ho sefuba. Pele ntle lunge. Ho eena, o ka feela ee ka ntshetsopele ya Squat ena. Ke habohlokoa ho hopola hore sepheo mona phetha karolo ea bohlokoa, e le u se ke ua ho hlokomolohuoa etsa dira dithutiso tloha maemong a fapaneng. Ka tsela eo, ho push ho tloha sefubeng ke e boetse e le lekhetlo la pele a phetha ntle ho hlasela.

Ho hokahanya le ho eona ka push u lokela ho beha le barbell ka rack ka, aligning ba boemong sefubeng. Sena ke ho qala maemo a. Le eena e le moatlelete etsa ka push le tlhaselo. Hang ha boitsebiso tshisinyo tla sebelisoa boemong hlomphehang, u ka kopana le tsona.

Mosebetsi oa ka biceps

Ntle le ha ho etse le ho ts'ehetsana boima. Ho fana ka koetliso e le novices lumela, lokela ho kenyeletsa flexion (boitlhakiso li le dumbbells, ho etsa mohlala), e le hore matsoho a eketseha. Empa ha e le hantle, polelo ena e le batla le khelosa. Hoa hlokahala ho etsa ho phetha tumme hampe, hammoho le lintho tsohle tse ka ba thusang: hula mechine le squats holim'a ka sefubeng hae le ka morao la hae, pushing. Ntlha ea bohlokoa ke hore ena e ama keketseho ea matsoho. Matla wrenches, broaches hloibila litleneng le matha, ho nka ka saddle ea - e ke haholo matlafatsa letsoho. Ho nepahetseng, le ka mahetla le mesifa brachioradialis.

Flexion 'me ba bangata makareche ha eletsa ho etsa joang, hobane ba jang matla,' me e ka ile a qeta ka mesebetsi e molemo ho feta eo kenya letsoho hore ho ho hōla ha lihlopha tse khōloanyane mesifa hore susumetsa ho atleha ha boima ba 'mele ho ts'ehetsana. Ho feta moo, boholo ba flexion senya tenyetseha oa matsoho. Le ho hlokahala hore a nke ho poso.

baatlelete ba litsebi, e hlalosang boithapollo weightlifting bakeng sa ba qalang, beha kgatello ho khetheha ka taba ea hore matsoho kgolo, ba lelekisa eo e atisa ho romeloa ho qalang, hangata baka mathata le tshegetsa le go tlotla ea bareng ka boemo ba pele. 'Me joalokaha eka ho moatlelete kapa matla a lekaneng - ho nka le qheletseng tla ba thata ka lebaka la ho haelloa ke fetoha le maemo. Ka hona, haeba u batla, eseng feela ho ba weightlifter, empa le bona ba na matsoho haholo, o lokela ho lebala ka phutha 'me le ele tlhokomelo e eketsehileng ho melamu thae.

triceps

Empa ha ho na ho ithuta karolo ena ea letsohong le sitoa ho etsa weightlifting. Ho fana ka koetliso e hlokehang ho kenyeletsa ho ikoetlisa ka ntshetsopeleng bona. triceps Big ha ntho e 'ngoe eo ha e kena-kenana - ba tla thusa ka nkhape ea bareng.

Bakeng sa ntshetsopele bona lokelang ho se etsa bencheng mechine. tsa boitlhakiso tsena hlahisa bobeli mahetleng, matsoho le morao le maoto a bona. Ka mantsoe a mang, ba ile ba thusa ho ntlafatsa matla a ho tšehetsa, e ke ho hlokahala hore ho ho lokisa molamu holim'a hlooho ea hae, 'me tshegetsa le go tlotla lona morago ga moo. Ke tshebetso mafolofolo tsa mechine le khoneha boima lebetsoeng le thusa hore ho ho hlaha ha triceps bokhothokhotho pere, bonoa baatlelete holimo.

Ke ho kenya tshebetsong tsa boitlhakiso tsena tlameha ho atamela boikarabelo. boima ba 'mele le sohle seo u hlokang ho pepeta le ho e seng e le le bonolo kamoo ho ka bonahalang. Le ha e qala ho fumana hlile e molemo, u na le ho eketsa boima ba lik'hilograma tse 'ngoe 10. 'Me joale mong 10. le joalo hlophisehileng. Ho thata, empa feela sheba sephetho ea litsebi ba ka a bale litsenyehelo ea mekhoa tšoanang o ile a ithuta ho pepeta boima ba ka makhetlo a fetang le halofo ea bona! 'Me sena ke se tekanyong. Russ Knipp Ka mohlala, squeezed boima makhetlo a mabeli a maholo ho feta a hae.

More ka ntshetsopele ya triceps le (hammoho le ka morao, matsoho le maoto a, ka ho latellana) ama push-baholo le litšepe. Ho lokela ho kopana le tsona ka zhimom hobane triceps joalo push-baholo ba sebetsa ka tsela e fapaneng. Re lokela ho hopola hore mesifa ena le lintho tse ngata rarahane ho feta biceps, kahoo o lokela ho phetha boitlhakiso li fapaneng bakeng sa tshebediso ya likarolo tsohle tsa lona le fihlella ka lebaka molemo.

thepa ancillary

Ho tloha na mwango ya ho fana ka koetliso e weightlifting e matla kgothaletswa hore o kgontsha push-baholo le litekanyo, u lokela ho bua ka tsela eo ba lokelang ho se etsa.

Pele, u lokela ho koetlisoa. The simololang lokela ho ithuta ho etsa dikelaka tse tharo tsa pushups mashome a mabeli e tletseng. Ha u fumana, u ka eketsa boima ba 'mele. Ba bang ba weightlifters sebelisa khethehileng etselitsoeng ho libaka tse. Tse ling ts'oarello dumbbell pakeng tsa maoto a hao. Ba bang beha thupa "dipanekuku" ka morao ea hae. dikgetho tsohle tse ntle haholo, empa haeba motho a ikemiselitse ho phehella ena dipapadi ipabolang, lebanta mo ka tsela efe kapa efe e hlokahalang.

Ho joalo, ke eng ka morero oa ho push baholo? + 50 lik'hilograma bodyweight. Kaha o finyeletse pakane ena, o tla hloka ho eketsa eona. Add a boima hanyane. E kgothaletswa ho etsa push baholo beke le beke le ho fetola mong le e mong nako ea palo ea disete le reps. Tse 'nè, tse robeli, tse hlano, tse tharo, tse pedi, tse hlano, tse tharo, tse tharo. Le hang ka khoeli - rekoto ya push. Empa e le kamehla ho hlokahala hore ho qeta atamela tsohle phetha boitlhakiso li le boima fokotsehile. Ho tloswa 25 dikilogeramo - le ka makhetlo a batho ba bangata kamoo u sebetsa.

ho ikoetlisa e mong hore o lokela ho kenngoa morero oa koetliso ea weightlifting - e pullover le matsoho a otlolohile. Ke hobane'ng ha ke e hloka? Hobane sena se sebetsa ka karolo e telele ea triceps ho, max ba. Entseng e ka ba ka dumbbells kapa barbell. Ho phetha pullovera lokela ho tsamaea le ka bencheng (hlooho lokela qeta ho tloha metshetshe) le nka poso tsa motho e tla thusa. Hlalosang bakeng sa bona e le molumo phutholohile, e ke ho hlokahala hore ho hula matsoho ho boemo tshimololang. Ebe etsa pullover (wa katamelo e mong - 20 repetitions) 'me ba bang. Re lokela ho hopola - matsoho e lokela ho ba e le otlolohileng kamoo ho ka khonehang. Se koba ka nako eo ka eona dumbbell / barbell oela tlase hloohong. Ka ho lokisetsa bakeng sa ho kenya tshebetsong le tsela ea bobeli, ho hlokahala hore ho nka boima ho feta. qalang bangata ba ne ba makala ha ba hlokomela hore le hlahlamang 20 reps le dumbbells boima ke ho le bonolo ho feta a pele.

Alexander mokhoa medvedev

tlhokomelo e khethehileng e ne e tla ka rata ho bolele tsamaiso ea koetliso ea nako e telele ka ho weightlifting, ntshetswa pele ke Alekseem Sidorovichem Medvedevym - Union weightlifter, 'mampoli le' mampoli oa USSR, Europe le lefatše. Monna enoa e hatisitsoeng tse fetang 400 mesebetsi (17 tsa tsona li ea linaheng tse ling), tseo a ileng a nehetsoeng ho ntshetsopele ya dipapadi ka hare ho naha 'me a le lefatšeng, hammoho le mokhatlo oa le merero ea ho koetlisa.

koetliso litabeng tsa tsamaiso ea hae e Weightlifting e kgothaletswa ho mong le e mong ea batlang ho sebetsana le ya seporofesenale. Libaka tse Hloahloa tse ngotsoeng likhatisong nkoa e hatisitsoeng ka Moscow ka 1971, mosebetsi, e tsejoang e le "thero Multi-selemo ho ikoetlisa."

Medvedev hatisa hore weightlifting e lebelo-e leng matla taeo, e inextricably amahanngoa mahlakoreng a mabeli a mosebetsi. papaling ena e akarelletsa ho ntlafatsa litšobotsi meleng (ho akarelletsa e khethehileng), le tsebo ea botekgeniki. E mong le e moatlelete lokela ho utloisisa hore weightlifting ke ke ha khoneha ka ntle ho bōptjoa ha maemo a molemo ka ho fetisisa biomechanical tsa bohato, ba nang le bokhoni hore ba hlokomele ho bokgoni ba yona.

filosofi ea fuoa koetliso

Le tsela ea Soviet Union o ne a bona pono e khethehileng ea weightlifting. ikoetlisa ile a bonoa ha e susumetsang eo 'mele o leka ho ho liphetoho ka mesebetsi ea eona. Ke ka lebaka la ho intensification ea koetliso tshilong ya dijo e hlokomela, ba ntlafala ajoa mali le matla phapanyetsano, a sebetsang a ho hema le ho feta. E, lona qetellong ea boemo semathi ke tsitsitse. Empa tshusumetso ya koetliso eo, hammoho le ntlafatsoa metabolism, o tsoela pele.

Tlhokomeliso ea litšobotsi tse ena fisioloji le e neng e le motheo oa ea ho atamela Union. Coaching - ho ke ke ha feela ho ikoetlisa 'meleng le tsela ea ho tlatsa le micro- roba mesifa. Ho hong e amang tsosoloso ea 'mele ea' me e ama tsamaiso ea likokoana-hloko ka kakaretso. Laela bonahalang ka tsela ena e fana ka maikutlo a ho phethahetseng ka hohlehohle ya tshusumetso ya stressor sa (ho ikoetlisa) le ho thusa ho hlokomela hore ho ka 'nang palo e kahodimodimo ea weightlifter e ka ba lokisetsa ho ea lenaneo la hae ka bomong.

Tsamaiso ea Se-bulgaria fuoa koetliso

Ka weightlifting tsebahala haholo lebitso la ka mokoetlisi Ivan Abadzhiev. O koetlisitsoeng baemeli Qatar le Turkey, ba bangata ba joalo ba tataisoa ke lenaneo lona.

Se-bulgaria mokhoa o molemo hobane ho na le ha ho na kotsi ea ho overtraining. molao-motheo o ho: fallela feto-fetohe le ho butle-butle ba khona ho feto-fetola 'meleng oa hao ho khatello ea kelello, e leng ba pele bakeng sa ho mo ikoetlisa. Sebakeng se loketseng, u batla ho qeta ka ho fana ka koetliso le halofo ea letsatsi lona mafolofolo le ba ne ba sa nka theoha. Joalo weightlifting. Workout 1 nako ka beke - ho ka tsela ena ho fihlela sephetho se bonahalang ka papali ena ha ho joalo.

Ho phaella moo, kotsi ea bobe, le mokhathala o sa feleng le lintho tse ngata tlase haeba re sa nka matsatsi a theoha, hobane adrenaline matha tswelela pele 'meleng, tlatsetsang tswakana protheine. Hape, baatlelete ba litsebi ba koetlisa ka mokhoa ona, ikamahanya le maemo ho fetisisa tsotehang pele ho bekha, ha bahanyetsi ba bona leka bona feela ka ho toba ka ketsahalo eo.

Leha ho le joalo, motheo oa mokhoa o kgona ho hlalosa ba ka sehloohong lepetjo Abadzhieva hore barutoana ba hae bohle ithuta. 'Me e utloahala e kang ena: "U se ke ua leka ho etsa ka tlase ho palo e kahodimodimo ea."

Helpful hints

Mokhoa ea koetliso weightlifting akarelletsa ho phetha boitlhakiso li fapaneng, tse ngata tsa tsona ha bonahala eka e bonolo, empa ha e le hantle ke itseng haholo li bile li rarahane. Hobane ke habohlokoa hore u hlokomele likhothaletso tse tshebetso.

Lenaneo la weightlifting Workouts kenyeletsa tsa boitlhakiso, ho qala ka ho phahamisa molamu le Visa. E le hore ba fumane, ho ke ho hlokahala hore ho e lokisa ka boemo ba pele bakeng sa ho metsotsoana e meraro ea ho ba bane.

E kgothaletswa pele e mong le e boithapollo etsa dira dithutiso ka tsoelo-pele ea mesifa ea ka mpeng le mokokotlo. Joalokaha eka ke ka ho bekha, 'me ntle le eona. Norma - disete 4 of 8 reps, ka nako eo ka ho eketsehileng haeba ba lakatsa. Ka nako eo o lokela ho phetha letoto la tlolela.

Ho phetha mofuta o le mong oa ho ikoetlisa, ho ke ke ho sa hlokahale ho etsa hore le atamela lipakeng. Leha ho le joalo re khothalletsa hore u leka boima tse sa tšoaneng. Le mojaro, ka tsela eo, ho fetola ka boiketlo.

Etsa le katleho e kholo litakatso, ho ke ke ho hlokahala hore ho nka metsotsoana 3-4 ho emisa, ho notlela bareng. ho ikoetlisa ka o etsoa ka kholiseho, empa a se na bothata ka. Theola bareng ka tsela e sireletsehileng.

Ka lenaneo la bokahohleng bakeng weightlifting Workouts kenyeletsa matsoapong le litšepe. Weight lokela ho khetha ea hore ka sebele hlahisa makhetlo 8 ka disete 4.

na mwango ya ho ikoetlisa

E boetse ke habohlokoa ho hlokomela tlhokomelo, ho bua ka weightlifting. lenaneo thupelo, ka kakaretso, ba kamehla lokisetsa le batho ka bomong ka mong le moatlelete ka lebaka la litšobotsi tse lona fisioloji, bokgoni (kapa ho hloka ya lona) le bokhoni. Empa ka kakaretso, weightlifters phetha boitlhakiso li tšoanang.

Pele fa setlhopha se kopane ka koetliso litabeng o ikemiseditse ho ntshetsopele ya ka morao le sefuba. Hore 's seo e akarelletsa:

• Hyperextension (disete 3 ka makhetlo a 10/15).
• Stanovaya classic molamu (6 ho 10).
• Bencheng o tobetsa (6 ho 12).
• Hula hlooho ea hae lohle khotsofalletse (4 ho tse 12).
• Bencheng dumbbell a sa le hlaha ka lehlakoreng le ya likhato tse 30 (4 ho tse 12).
• Link molamu ka letsoapong khutlisetsang khotsofalletse (4 ho tse 12).
• Le ho phahamisa maoto ho terata (3 ho tse 15).

palo ea disete le reps ka fetola le nosi. Ka kakaretso, ho nka tse ka bang tharo lihora.

Ho sebelisa bobeli o ikemiseditse ho matlafatsa matsoho. Hore 's seo e akarelletsa:

• Dips triceps ea mekoallo (5 ho ea ho 12).
• Cheka bencheng moqotetsane khotsofalletse (5 ho ea ho 12).
• Dumbbell phomola hamonate "hamore" (3 ho tse 15).
• French o tobetsa eme le dumbbell (3 ho tse 15).
• Pullups letsoele khutlisetsang khotsofalletse (4 ho tse 12).
• Flexion le katoloso ya wrist kopanetsoeng (3 ho tse 15).

Koetliso ea boraro e hlokahalang bakeng sa tsoelo-pele ea matsoho le maoto. Ka hona, ho lokela ho ba tsa boitlhakiso latelang:

• Squats mahetleng (4 ho tse 10).
• Bencheng dumbbell alternately, ka boemo ba "lula" (4 ho tse 12).
• Litlhaselo tsa ka thupa (4 ho tse 10).
• Sotha ka tšekamelo ea bencheng (3 ho tse 15).
• Tsoelang pele ho fetela ho bareng (3 ho tse 15).
• Mahy dumbbell ka lehlakoreng (3 ho tse 15).

Ntle le tsa boitlhakiso tsena e ke ke ea ba le lenaneo la koetliso ea weightlifting. Ba etsa qeto ea ho etsa ho dipapadi, motho o lokela ho hlokomela hore o tla ba le ho qeta nako ena haholo le matla hammoho le nako. Qalong, e tla tsoela pele ka matsatsi a mararo ka beke, empa ka nako eo koetliso eo o tla hloka ho tšoaroa khafetsa. Empa ka hore ba qete nako batho ba sebelise e ka u ithata. 'Me sena ke ba le liphello tse mahlahahlaha tiisetso e loketseng.