Ndi malamulo atolankhani atagona Kodi

Benchi atolankhani monga pafupifupi chilichonse, popanda yekha. Kaya ndinu woyambitsa kapena wothamanga mwawathila, benchi atolankhani adzakhala zolimbitsa thupi lalikulu, popanda chimene mudzatha kukwaniritsa zotsatira zabwino. N'zokayikitsa kuti muli munthu wina nazo chidwi zizindikiro deadlift kapena squat, koma ponseponse munthu mu benchi atolankhani amangidwa kuti amakhudzidwa mayendedwe anu. Iye ali ngati kuitana khadi lililonse wothamanga. Komanso, amasonyeza bwino benchi atolankhani, kulemekeza ndi kuganizira za umunthu wanu.

Mfundo benchi Press powerlifting kulibe. Si kale, pafupifupi zaka khumi zapitazo, tithe ndi tithe masewerawo anatitumiza malinga ndi chiwerengero cha chikuyandikira bwino kwambiri Zochita atatu: benchi atolankhani bala kunama, deadlifts ndi anyonyomala. Izo sizinali zofunika kwambiri monga inu payokha kugwedezeka pansi kapena anatambasula, izo si zoona za ano, pamene ambiri mwa masewera federations njira choterocho si kutsatira. Iwo atchule malangizo pa benchi atolankhani.

Zolimbana benchi atolankhani mwachindunji njila kudalira kulemera, jenda ndi gulu. Kwa amuna ndi magawo akazi anawagawa anyamata ndi atsikana (zaka 18), juniors (zaka 18 mpaka 23), lotseguka (24 mpaka 39) ndi akuluakulu (40+ subgroups, 50+, 60+, 70+). Koma kulemera kwa osiyana kwambiri, kaya mfundo kumaliseche kwa benchi atolankhani kapena nkhondo kwa mutuwo. Mwachitsanzo, anthu kulemera gulu 83 makilogalamu chifukwa kukhazikitsa mbuye wa masewera a phungu m'pofunika Finyani kunja makilogalamu 177, zomwe siziri choncho ndi akazi, amene ali m'gulu la makilogalamu 84 adzafunika makilogalamu 115. chidwi chachikulu linaperekedwa mpikisanowo, lifters luso.

Ngati ojambula kutulutsa minofu pachifuwa benchi opangidwa ndi magulu akutali, pamene Nyamulani powerlifting tikunena magulu minofu chosiyana. Zotsatira zabwino, muyenera maondo mmene ndingathere ndi kuchita ntchito kayendedwe mizindayo, kugwiritsa ntchito osati chifuwa ndi triceps, deltoid ndipo, ndithudi, minofu kumbuyo. Inu mtundu wa kukokera mmbuyo, kupanga yojambula. chikhalidwe china chofunika - kupuma, pafupipafupi, ndi kulondola kwa zomwe zimadalira zotsatira za mfundo.

Asanayambe kugwira muyezo benchi atolankhani muyenera mpweya bwino, chifukwa kutsogolo kwa inu kuyembekezera katundu wolemera onse minofu ya thupi, ndipo ambiri a ziwalo zake. Ndiye inu mukatenge mpweya kwambiri ndi kukoka mpweya wanu. Pambuyo adatenga malo oyenerera pa benchi kuti kuchepetsa ndi, momwe pang'onopang'ono kutulutsa kwa mpweya. Izi ndizosowa n'kofunika kupenda iliyonse zolimbitsa thupi lanu, chifukwa popanda iwo, ngakhale atamwa kuphunzitsidwa mankhwala si opindula limodzi. N'zokayikitsa kuti muzikhoza kwa kanthawi kochepa apite osachepera angapo makilogalamu. Kaya kuchita masewera kapena ayi, tilimbikire More palibe wakwiya! M'malo mwake, zimakupangitsani inu amphamvu ndi wokongola kwambiri. Izi otchedwa "m'munsi mwa zapansi zonse" kumanga munthu wolimba otukuka minofu, ndi kukwaniritsa maudindo aliyense masewera. Kotero ine kutenga malo, onani zimene ponseponse kwa inu benchi Press, kuchita masewera olimbitsa thupi thanzi.