Powerlifting - yana da ... Gano abin powerlifting

Powerlifting - yana da wuya wasanni cewa bukatar grueling workouts, dace rage cin abinci, shiri domin sirri rauni, kuma jimlar sadaukar. Don ta da irin wannan manyan ma'aunan bukatar da kyau-ɓullo da tsokoki na kafafu, hannaye, da baya da kuma kirji. Saboda haka da cewa hanya daga novice don Master a cikin wannan wasanni ne ba kawai game da yin uku na asali bada. Wajibi ne a gudanar da wani har yanzu da yawa qananan. A wannan labarin, za mu magana game da abin da aka nauyi.

tushe

Kamar yadda aka ambata a sama, wannan wasanni revolves a kusa da uku na asali bada. Wannan manema sanda, deadlifts da squats. A kowane daga cikin wadannan darussan, da dan wasa ya kamata tada kamar yadda zai yiwu shan la'akari da nauyi nauyi bayani dalla-dalla.

Sai dai itace cewa nauyi - yana da ikon triathlon. Af, a bodybuilding, wannan hadaddun ana amfani. Kawai mayar da hankali ke da ginawa-up na tsoka taro. A powerlifting kamar yadda muhimmanci kawai ikon rates.

A horo shirin da aka sanya don haka da cewa dan wasa ne iya yi da motsa jiki da matsakaicin yiwu nauyi na 1-2 sau. Sauran tsakanin sets iya zama har zuwa minti 10 saboda cewa kwayoyin da aka fallasa su wuce kima kãyan nauyinsu, kuma shi ake bukata don maido da lokaci.

A takaice dai tarihi

Sport "Powerlifting" ya fara dauki siffar a cikin West a cikin tsakiyar karni na 20th. Just a wannan lokaci na ƙãra net 'yan wasa da suke so su ci gaba da ikon rates da taimako na bar. A cikin 60 da aka gudanar na farko gasa a powerlifting, da kuma kasa da kasa (IPF) da aka kafa a shekara ta 1972. A shekara daga baya, gasar da aka gudanar, wanda ya kawo tare da 'yan wasa daga ko'ina cikin duniya.

A cikin kasar, wasanni na cigaban lissafta ga shekaru 70. Amma Powerlifting hukuma gasa da aka sani kawai, da za'ayi a cikin 80s. A lokaci guda ya an fāɗin duniya gane. Kuma a shekarar 1990, Tarayyar Soviet da aka gudanar membobinsu a IPF.

amfani

Kamar yadda aka ambata a sama, powerlifting - shi ne mai wasanni conjugate tare da hadarin rauni. Saboda haka, jiki horo ne ga dan wasa na muhimmancin gaske. Neukreplonnye gidajen abinci da kuma jijiyoyin, talauci ɓullo da tsokoki sa mutum ya m zuwa dagawa nauyi. Sanadiyar haka ne, ba tare da horo na musamman da kuma abinci mai gina jiki kamata manta game triathlon.

Amma tare da hakkin tsarin, amfanin har yanzu akwai. Shi ne kamar haka:

• Karuwan rigakafi.
• Ƙarfafa da tendons, kasusuwa da kuma tsokoki.
• Daidaita ci da barci.
• Good jiki siffar.
• Ƙarfafa na zuciya.
• Karuwan halin iya jurewa.
• A daidaita da hormonal tsarin.
• Karuwan ƙarfi.

Ya kamata a lura cewa amfanin powerlifting zai faru ne kawai a lokacin da yadda ya kamata shirya horo shirin. Wajibi ne a yi la'akari da duk da mutum sigogi na mutum: .. Sex, shekara, jihar kiwon lafiya, da dai sauransu A nasiha zamar masa dole ya gaya novice dan wasa na hatsarori da wasanni, da kuma idan bai canza tunaninsa yi, cewa ya kamata shirya shi zuwa aiki tare da nauyi.

rauni

Idan ba daidai ba nauyi workouts iya zama haɗari ga lafiya. Saboda haka, abin da shi ne cutarwa:

• Biya diyya Disc da herniated fayafai.
• Tsanani raunin da gidajen abinci, tendons, tsokoki da jijiyoyin sun hadu.
• Zuciya matsaloli.

Kada tafiyar da wannan wasanni a lokacin samartaka. A wannan lokacin da kwarangwal ne na girma cikin sauri, da kuma nauyi iya haifar da m munanan a ci gaba da kashin baya shafi. Har ila yau, da hatsarin wuce kima load a kan guringuntsi. Bayan da lalacewar da ba za a iya mayar da.

Powerlifting da 'yan mata

Ga 'yan mata wasanni - da ikon ba kawai rasa nauyi amma kuma don ƙara ja da tsokoki, da inganta siffar da kuma zama da karfi kuma mafi m. Yanzu shi ne sosai na kowa labari cewa nauyi (photos na 'yan wasa a haɗe zuwa labarin) take kaiwa zuwa hypertrophy na tsokoki da kuma sa cikin adadi na mace namiji. A gaskiya, da mace jiki ne sosai kadan testosterone, don haka gina babbar tsokoki ne mai wuya ga nasara.

Saboda haka yana da kawai wani ƙarya stereotype game powerlifting. Motsa jiki saboda da nufin ba a taro ginawa-up, da kuma a kan elaboration na tsokoki domin ya kara da ƙarfi. Kuma idan ba za ta yi amfani da hormones da sha da furotin da kilo, sa'an nan ya saya karfe tsokoki ta ba ƙaddara. Mene ne abũbuwan amfãni daga powerlifting ga 'yan mata? Wannan wasanni zai ba da damar:

• Dame adadi. The jiki zai saya da taimako na tsoka da zai zama fi sexy kuma kyawawa ga wani karfi da rabi.
• Akwai daban-daban Goodies. Lokacin horo konewa mai yawa da adadin kuzari, don haka ku kasance kamar wuya ya samu mafi alhẽri.
• Kara karfin. Wannan zai taimaka wa gudanar da iyali chores sauƙin. Alal misali, matsar da gado mai matasai, idan mijin ba a gida.
• Watsa metabolism. A wannan yanayin, daga amfani da kayayyakin da za su amfana more. Kuma fata ne a tsarkake daga jiki.

Motsa jiki ga sabon shiga

Sabon shiga ya kamata a fara da asali darussan da shirya jiki na yau da kullum da kuma nauyi load. Bukatar da za a shiga a kalla watanni uku don ganin idan da ikon rates, kuma ko ba ka tafiyar da wannan wasanni girma.

A hankali, ainihin jiki bukatan a haɗa more tare da yalwa da maimaitawar. In ba haka ba, mai rauni tsokoki iya dauka a kan gasar. Abu mafi muhimmanci a cikin powerlifting - kayan motsa jiki. Yana kuma dole a lura ba tare da kasa a lokacin da dagawa wani nauyi. Wannan shi ne abin da zai ba da sakamako mai kyau, kuma domin rage alama rauni.

kaya

1. bandeji

Muna bukatar mu kare da gwiwa. su kuma taimaka wajen samun up a squat. Taimako zai dogara ne a kan motsa jiki da kayan aiki, kazalika da irin da kuma ingancin bandages. Akwai kawai uku main m na kaya abu: Marathon, Titan, kuma Inzer. Game da wanda na su ne mafi alhẽri, ra'ayin da aka diverge. Akwai duka tabbatacce kuma korau feedback. Saboda haka, kowane dan wasa ya kamata karba bandeji da akayi daban-daban.

2. Shoes

Sabon shiga ba ka bukatar ka saya musamman takalma. Duk da haka, a lokacin da wani dan wasa ya zama wani sana'a, wannan yana nufin kayan aiki ne na bayar da muhimmanci. Alal misali, squat ne mafi alhẽri saya musamman takalma.

Amma ga deadlift, mafi muhimmanci - shi ne da nisa daga mashaya zuwa gurfãne. A mafi girma shi ne, da sauki shi ne ya tãyar da shi. Saboda haka, ina bukatar takalma da mafi m da kuma bakin ciki tafin kafa (in ba haka ba zai zama da wuya a ci gaba ku auna). A lokacin, mafi kyau model samar m Adidas. Su ne mafi dadi da kuma saduwa da duk dokoki na wannan wasa kamar yadda nauyi. Photo takalma iya dubi qware albarkatu a kamfanin ta taskoki da sauransu.

3. Mike ga benci latsa

Quite wani muhimmin yanki na kayan aiki. Ya taimaka a wannan aikin, kamar yadda benci latsa. Powerlifting, kamar yadda aka ambata a sama, - traumatic wasanni. Kuma wannan shirt taimaka inshora. An yi na roba masana'anta da sosai da tabbaci sewn. Manufa na aiki - shrinks a kirji yankin, wajen taimakawa ga matsi da mashaya. Dress up ta zuwa kawai mara kyau. Kana bukatar a kalla mutum daya. A benci ta ƙara game da 15-25 kg. Duk da yake wasu 'yan wasa ne iya matsi mafi nauyi ba tare da taimakon T-shirts. Saboda haka yana da wani sosai mutum al'amarin.

abinci

Powerlifting - shi ne mai wasanni, da taken shi ne: "Ku ci, dama." A mafi manufa zaɓi - ƙirƙiri naka rage cin abinci tare da masu sana'a dietician. Idan wannan shi ne ba zai yiwu, to da wadannan jagororin:

• Daina barasa, sweetened da kuma yanã shã sha yalwa na ruwa.
• Ware daga rage cin abinci na saukaka abinci, sausages kuma wani sarrafa abinci. Ku ci kawai na halitta abinci.
• Hada da kayan lambu a cikin kowane abinci. Su ne mai lura da ɗakunan ajiya na bitamin, fiber, da kuma dauke da antioxidants.
• Complex carbohydrates da 'ya'yan itãce za a iya ci a kowane lokaci. Idan ta zo da wani babban glycemic index abinci (hatsi, taliya, da dai sauransu), to, shi ne mafi alhẽri ga ci bayan wata motsa jiki.
• Shirya ka rage cin abinci domin a mako. Kada preform. Domin snacks a cikin gidan kamata ko da yaushe a isa 'ya'yan itatuwa da kwayoyi. To, ga cikakken abinci bã zai iya cũtar su Stock sama a kan hatsi da kuma nama.
• Ku ci kowane 2-3 hours. Wannan zai gaggauta habaka metabolism kuma zai rabu da wuce haddi da kitsen.
• A kullum rage cin abinci dole ne sun hada da lafiya fats. Wannan shi ne kwayoyi, kayan lambu mai da kuma kifi.
• Sarrafa abinci. Yadda aka saba, ta dace abinci mai gina jiki take kaiwa zuwa breakdowns, muna ko da yaushe neman sabon girke-girke.

ƙarshe

Yanzu da ka san abin da powerlifting. A karshe ina so in yi muku gargaɗi. Powerlifting ba zai yi muku wani kiwon lafiya (duka fitness), ko kudi mai yawa (a kan m, da kudi za a kullum tafi a kan abinci, kari, kayan aiki da sauransu. D.). Saboda haka, kafin ka tafi a cikin wannan wasa, mai kyau tunani game da kome!