"Powerlifting" (khomo pachibelekeropo): Pulogalamu yophunzitsa

Simple, koma pa nthawi yomweyo zovuta pulogalamu "Powerlifting" Sheyko Borisa Ivanovicha ndi osiyana rigor ndi chiletso zakudya. Bukuli lili ndi mayankho a mafunso onse si achinyamata, koma kale othamanga. wolemba ulamuliro mu powerlifting, ngakhale onse kumvetsa ndi kutsatira dongosolo lake.

The mwayi waukulu kwagona kuti apa pali Zochita kwa magulu a maphunziro a mpikisanowo, potero kwathunthu munthu aliyense adzatha kusankha mode yoyenera kwambiri. malamulo Basic yomweyo bwino munthu zimene katundu adzafa m'tsogolo. Choncho, woyambitsa ndi zina othamanga odziwa mwamphamvu analangiza kuwerenga bukhu kuchokera pachiyambi mpaka pamapeto, osati kupewa oyamba ndi mapeto. Apo ayi pulogalamu sadzaweruzidwa pa mlingo wokwanira, nchifukwa chake kukwaniritsa chimene mukufuna sizigwira ntchito.

Boris Ivanovich Sheyko

Mutu wa analemekeza mphunzitsi wa USSR pa powerlifting moyenerera analandira Boris Sheyko. "Powerlifting" - njira ya kukonzekera kwa arresters, amene amathandiza osati thupi komanso maganizo kubwera mu mawonekedwe kwa mpikisano m'tsogolo. Chiwerengero cha mabuku ofalitsidwa, kumene wothamanga odziwa ndi mphunzitsi amauza wapadera njira zake zolimbitsa thupi kukonzekera kwa othamanga.

powerlifting Shejko

pulogalamu limapereka othamanga yotsitsa imene nkhawa mwamphamvu ndi pang'ono yafupika. Maphunziro Powerlifting Shejko opaleshoni dongosolo wophunzira, ndiye, ngati mu teremu kale mutu kanthu wanga kulephereka ndiye sangathe kuphunzira masiku angapo. Mofananamo, anamanga ndi njira imeneyi: ngati kwa nyengo zina za nthawi wothamanga sangathe kudziunjikira mphamvu kupambana pa mpikisano, ndi angapo apitawa kwa masabata sizolondola.

Ndipotu, ngati inu kuyesa kukwaniritsa zotsatira anakhumba mwa masiku angapo pambuyo tchuthi, izo zimawonjezera vuto ndi kuti kumana ndalama kale ka mphamvu, umene ziyenera kumangidwanso. M'pofunika bwino kumasulila ndi kukhala pamene wothamanga Kodi kufika pachimake pa olimba wawo. Pankhaniyi, ndi bwino kuthandiza mphunzitsi. Ndipotu, iye afunika kupatsa mtengo wake m'dera la mphamvu zonse anakhala ndi kutumiza kunjira yolunjika.

Mfundo za gulu zolimbitsa

gawo ili lili pulogalamu Borisa Sheyko "Powerlifting". Amaona zofunika, ndipo tikulimbikitsidwa kuti tione mwatsatanetsatane mmene othamanga kwambiri novice ndi akatswiri, wafika zotsatira kwambiri mu ntchito yawo. Apa ikunenedwa ya momwe, dongosolo la masewera olimbitsa thupi, komanso katundu anagawira anthu ndi magulu a maphunziro.

Kuweta ndi zapamwamba Zochita

Kusonyeza gulu limanenedwa ndi dongosolo la magulu bwino kugawa ndi subgroups. yogawa Izi chokhazikika pa mbali alipo. Chiphunzitso cha maphunziro thupi ndi "Powerlifting" khosi kusiyanitsa magulu atatu waukulu zokambirana kwa mtundu uliwonse ndithu masewera:

1. Mpikisano.
2. Mwapadera-kukonzekera.
3. Obschepodgotovitelnye.

Gulu loyamba zikuphatikizapo Zochita kuti aphatikizidwa pulogalamu mpikisano ndi ntchito pa maphunziro. chiwerengero chikuphatikizapo mpikisano waukulu: ndi squat ndi barbell benchi atolankhani (yopingasa malo), ndi deadlift.

Gulu lachiwiri ndi Zochita amene makamaka kupita kuphunzira ndi kutsiriza zinthu payekha otengedwa gulu la zida mpikisano. Komanso, kuthokoza kwa dongosolo mwapadera-kukonzekera, othamanga amatha kukulitsa makhalidwe wawo kuti ndi zofunika kwambiri kwa munthu wothamanga akatswiri. Mphamvu, kupirira, kusinthasintha ndi zina makhalidwe inayenera kukhala pano mu wothamanga yabwino. pulogalamu chikuphatikizapo kutsogolera mu Zochita: squat, benchi makina, samatha.

Tikumbukenso kuti amachita chilichonse ndi mwapadera-kukonzekera yekha kukachitika kuti lili kufanana zokwanira zinthu mpikisano.

Komanso, Gulu lachiwiri lagawidwa okwanira ndi osauka kokoka, malingana ndi cholinga cha. Limbikitsani chitukuko cha mitundu woyamba wa luso ndi kayendedwe, pamene yotsirizira amagwira umalimbana chitukuko cha makhalidwe kwambiri cha wochita mpikisano. M'pofunikanso kukumbukira kuti kukhala ndi amadza m'deralo.

Kayankhulidwe ka gulu lachitatu ntchito kuonjezera msinkhu wonse wa olimba cha wochita mpikisano, komanso chitukuko cha magulu minofu payekha. mndandanda kumaphatikizapo obschepodgotovitelnyh zolimbitsa thupi: Zochita ndi barbell, acrobatic, pa masewero olimbitsa thupi, masewero olimbitsa thupi, ndi zolemera, dumbbells ndi absorbers. iwo onse kuthandiza wothamanga kusiyanitsa. gulu ali kusiyana kwambiri kuchokera awiri specifications m'mbuyomu. Kupikisana ndi mwapadera-kukonzekera Zochita akuti maziko ndi obschepodgotovitelnoy - okha enaake. Ndizoonekeratu review kuti ndi kusintha iwo mphamvu zawo kukhala osiyana.

benchi atolankhani

Njira iyi ndi chilengedwe, monga zimakhudzidwa magulu ziwiri zazikulu. Pamene mpikisano, izo zimayendera kokha bala yopingasa. Ndodo bwino anaika mu manja anaweramuka ndi lamulo la woweruza kofunika kuchepetsa pachifuwa kuti kuonekera chete, kenako Finyani mu molunjika dzanja.

Monga mwapadera-kukonzekera thupi benchi atolankhani akhoza anachita onse pa yopingasa ndi pa okonda benchi. Komanso, yololeka kuchita, osati mutu, koma pa benchi obratnonaklonnoy. Mu gulu ili, mowa akhoza m'malo dumbbell.

dongosolo maphunziro zimasonyeza

Munthu aliyense akhoza kuyesera kuchita Zochita zikuluzikulu, amene amathandiza mapulogalamu W eyko "Powerlifting".

Zabwino ndemanga za pulogalamu

Monga buku lililonse, njira "Powerlifting" khosi ndi wowerenga maganizo. Mwamwayi, zabwino maganizo oyamba ndi Akatswiri nthawi zambiri zoipa izo.

Anthu ambiri amanena kuti bukuli amathandiza kuphunzira za minofu kuti mukufuna kudziwa ndendende, osati othamanga ndi. Ndondomeko anafotokoza maphunziro komanso zinthu zina. Komanso, aliyense zolimbitsa thupi ndi zithunzi, ndipo anthu adzakhala wokhoza kuchita iwo molondola.

Ndipotu ina yofunika - bukuli limafotokoza othamanga njira dziko kalasi. Ambiri othamanga novice amakonda kutsatira chitsanzo cha amene zimatheka ndithu masewerawo. Choncho, gawo ili sakutero kamodzi mu bukhu. "Powerlifting" pulogalamu Shejko amakopeka zili wokongola bwino kwa onse.

Tikumbukenso kuti pali ndithu owerenga amene akhala ndi chidwi chachikulu powerlifting ndi kuyamba kusewera masewera pambuyo kuliwerenga.

mipata wolemba

Monga tanenera kale pamwambapa, maganizo oipa ali pafupifupi palibe khomo pachibelekeropo maphunziro dongosolo Powerlifting. Pakuti arresters ndi bwino maphunziro Buku ndi malangizo abwino. Chinthu chokha taonera othamanga - ndi wofooka kapena katundu amphamvu kwambiri. Koma musaiwale kuti munthu aliyense kulemera owonjezera ndipo chiwerengero cha kubwereza kwa masamu payokha. Choncho, mipata achindunji wolemba zalembedwa, ndi zinthu zonse kuperekedwa mu pulogalamu imalimbikitsa othamanga atagonjetsa adani latsopano. Buku khosi "Powerlifting" kuchokera novice mbuye adzatha kukwaniritsa kwathunthu munthu aliyense amene akufunitsitsa ndi mphamvu.