Riko da ƙarfi. Kunci riko benci latsa. The na'urar kwaikwayo domin ci gaba da riko da ƙarfi

Riko da ƙarfi - wannan ne mai matukar muhimmanci nuna alama ga kowane mutum, domin da riko da ake amfani da ko'ina - biyu a rayuwar yau da kullum da kuma a cikin wasanni. Kuma idan a wani rai da karfi da makamai da za'ayi quite maras muhimmanci ayyuka: bear bags, rike da wani abu, shi kirga ga mai yawa a cikin wasanni. Tunanin wani dan wasa wanda ba zai iya rike da barbell a cikin hannayensu. Abin da nasarorin da ya iya cimma?

Yadda za a kara da ƙarfin da riko

Shi ya sa mutane da yawa suka fara yin wasanni, da kuma wani lokacin har da isasshen samu 'yan wasa sau da yawa da tambayoyi game da abin da ya yi to riko ƙarfi karu. Idan ka gudu zuwa cikin wani kadan gaba, wanda zai iya cewa yana da wani jerin qware bada. A da shi za ka iya koyi, ya karanta wannan labarin har zuwa karshen.

riko da karfin norms

Idan ka riko karfin da ake bukata don magance wani tsanani wasanni, sa'an nan ka bukatar ka gane yadda babban shi ne. Don yin wannan, kana bukatar ka gwada da matakin ƙarfin your forearms, sa'an nan kwatanta su da na aikin dokokin armliftinga Association. Sa'an nan za ka iya ganin idan hannunka riko ƙarfi ne isa. Dokokin dogara ne a kan nauyin da dan wasa, kuma a yau ta kunshi:

• Maza har zuwa 70 kg: aiwatar da CCM - 68 kg, MS - 73,3 kg, MSIC - 78 kg.
• A cikin maza, da yin la'akari har zuwa 80 kg: yin GDN - 73 kg, MS - 78 kg MSMK - 83 kg.
• Maza har zuwa 90 kg: aiwatar da CCM - 78 kg, MS - 83 kg, MSIC - 88 kg.
• A cikin maza, da yin la'akari har zuwa 100 kg: yin GDN - 83 kg, MS - 88 kg MSMK - 93 kg.
• A cikin maza, da yin la'akari har zuwa 110 kg: yin GDN - 88 kg, MS - 93 kg MSMK - 98 kg.
• A cikin maza, da yin la'akari har zuwa 125 kg: yin GDN - 93 kg, MS - 98 kg MSMK - 103 kg.
• A cikin maza, da yin la'akari kan 125 kg: yin GDN - 98 kg, MS - 103 kg MSMK - 108 kg.
• A mãtã yin la'akari 60 kg: yin GDN - 48 kg, MS - 53kg MSMK - 58 kg.
• A mata yin la'akari fiye da 60 kg: yin GDN - 53 kg, MS - 58kg MSMK - 63 kg.

Wadannan matsayin shafi armlifterov-yan wasa a daya daga cikin tarbiyya, wato, nauyi dagawa da daya hannun. A fili yake cewa 'yan wasa ba su tsunduma a cikin wannan horo kamata ba ta da shi wannan nauyi, suka bayyana kawai a matsayin jagororin.

da ƙarfin riƙe gasa

Sport, wanda ke nuna karfin da riko da aka kira armliftingom. A cikin 'yan shekaru, shi ne samun more kuma mafi shahararsa a duniya. 'Yan wasan gasa a uku main tarbiyya:

• Rolling Thunder. A dako ne liba wanda aka cranked. Yana rataye misali pancakes ga sanda. The ɗan wasa ta dage nauyi da daya hannun. A lokacin, wannan shi ne babban horo na gasar.
• Appolon ta Dairy. Janar horo, wanda yake shi ne irin deadlift, amma wuyansa ne thicker fiye da classic Olympic.
• Saxon mashaya. Motsa jiki kama da na baya, amma wuyansa yana da wani rectangular siffar.

Bayan wadannan uku, akwai kuma wasu tarbiyya, kuma amma mafi yawan riko ƙarfi ne kimanta kawai ta nadi. Gasa armliftingu sosai m, kuma saboda haka suna da wani babban shahararsa, musamman a cikin Nordic kasashen.

Darussan ga cigaban riko ƙarfi

Tun da wasan kwaikwayon na circus strongmen zo mana da yawa darussan da kara riko da ƙarfi. Suna ƙwarai augmented, kuma a wannan lokacin akwai wani total da dama dubun musamman bada. Rarrabe tsakanin tsauri da kuma a tsaye bada.

canzawa darussan

A tsaye bada unsa da bata lokaci tsokoki siga don wani lokaci. Da aka fi amfani visy da rikewa da sanda. Bari mu bincika su daki-daki. Zai yiwu mafi m tsaye motsa jiki ne mai sauki rataye a kan crossbar. Don gudanar da shi daga, rataya a kan crossbar kuma riƙe a dai zai yiwu. Idan ka rataye ga fiye da minti biyu, shi ya sa hankalta to wahalad da motsa jiki. Don yin wannan, dole ne ka shigar da crossbar extenders ko amfani da ƙarin nauyi. Don yin riƙewa na mashaya ya kamata ka shigar da ake bukata size da harsashi nauyi da kuma rike da shi idan dai zai yiwu. A kan lokaci za ka iya ƙara girman da kaya masu nauyi. Shi ne kuma zai yiwu a yi amfani da extenders riko. Bugu da kari, mai kyau da sakamako ba rike fanke, daga mashaya tare da sauki, kuma wannan aikin a matsayin manomi ya yawo.

tsauri darussan

Yin tsauri darussan ya shafi lokaci-lokaci ƙanƙancewa kuma mikewa da tsokoki, da cewa shi ne, ba ka bukatar zuwa rike da nauyi statically, amma ya motsa shi tare daban-daban trajectories. Dynamic darussan da aka sani ga mai girma da yawa, amma mafi sani da kuma amfani da mãsu su ne lankwashewa da tsawo a wuyan hannu, kazalika da kafa zuwa sama da kuma Juyawan kafar zuwa kasa. Bugu da kari, ga ci gaban da hannu da dantse tsokoki amfani darussan kamar benci tura baya riko, curls tare da mike riko da kunkuntar riko benci latsa, kazalika da yawa wasu.

Odnosustavnye motsi

Odnosustavnymi kira motsi, inda kudirin ne motsi ta daya kawai hadin gwiwa. Daga cikin irin darussan ne da wadannan:

• Lankwashewa da tsawo daga cikin wuyan hannu. Don yin lankwashewa dauki burdening hannun da kuma sanya su dabĩnai up. Force hannu da dantse wuyan hannu lanƙwasa, dagawa nauyi, sa'an nan kuma ƙananan shi sannu a hankali. Yin tsawo ne irin wannan, amma a sauran wuri hannuwa, dabino saukar.
• A juye da Juyawan kafar zuwa kasa daga cikin wuyan hannu. Wannan "karkatacciyar" motsi goge. Don dauki burdening su yi da kuma a nuna goga jiki gefe (a juye) da kuma daga jiki (Juyawan kafar zuwa kasa). A cikin farko matsayi da dabino fuskantar sama a juye da Juyawan kafar zuwa kasa a - zuwa ƙasa.
• Curls mike riko. Wannan darasi ne sosai kama da yunkuri na yin famfo biceps, amma yana da kansa nuances. Don kashe shi, ansu rubuce-rubucen da barbell mike riko, da cewa shi ne, ka dabino kamata rufe saman wuyansa. Bayan haka, tanƙwara magincirõri, sa'an nan sannu a hankali ƙananan. Bugu da kari ga forearms, da motsa jiki da kaya da kuma biceps hannuwanku.

polyarticular motsi

Lokacin da polyarticular ƙungiyoyi ana amfani da mahara gidajen abinci, don haka aka kira su hadaddun. Bugu da kari ga forearms, suka unsa wasu tsokoki na jiki. Daga cikin polyarticular darussa shine samar da irin wannan:

• Kunci riko benci latsa. Domin da aiwatar bukatar kwanta a kan benci ga benci kuma dauki post kamar yadda a benci latsa. Amma isa ya zama kunkuntar - nĩsa a tsakãninsa da hannuwanku kada wuce 15-20 cm Sannu a hankali ƙananan wuyansa, amma kada ku shãfe su zuwa da kirji, sa'an nan matsi daga wani m tafi da shi up .. Idan kana amfani da wannan darasi tsanani nauyi, kana bukatar wani belayer. A wannan aikin, a cikin Bugu da kari ga forearms, wani tsanani kaya perepadaet da triceps.

• Baya riko benci latsa. Wani presses motsa jiki. Yin shi a matsayin kafin, amma mashaya aka dauka baya riko (dabino ya mika wa shugaban) da talakawan nisa. Wannan darasi ne mai matukar daga hankali, saboda haka tabbatar da kasancewar tsoro. Bugu da kari ga forearms, da motsa jiki da kaya fiye da kuma triceps da pectoral tsokoki.

• Deadlift. Domin wannan darasi, saita barbell a kasa ko tsaya. Bend kan, ansu rubuce-rubucen da mashaya tare da hannuwansa da wani jinkirin motsi bayyana. Bayan da cewa runtse da mashaya da farawa matsayi. Yana da muhimmanci a tabbatar da cewa baya a lokacin motsa jiki da aka kai tsaye, in ba haka ba raunin iya faruwa.

Adaptations ga ci gaban da riko ƙarfi

Don hannunka riko ƙarfi ya kara, shi wajibi ne don amfani da musamman motsa jiki na'urar cewa ƙwarai hanzarta ci gaban da forearms. Mafi sau da yawa amfani da wannan na musamman reamers na daban-daban diameters. Suna sawa a wuyansa, ko da mashaya da fadada su. Kamar wancan rike su zama wuya riko sun fi mayar da inganta.

Akwai wani Popular na'urar kwaikwayo ga riko ƙarfi - yalwatãwa "Captain Crash," wanda ya kunshi biyu makamai tare da wani spring tsakanin su. Irin wannan yalwatãwa wajibi ne don damfara da hannu cewa zai iya kara da ƙarfin da riko da sauri. A analog irin wannan yalwatãwa zai iya bauta wa dukan da aka sani roba zobe-yalwatãwa, wanda ya Popular a Tarayyar Soviet.

Wani misali da wani horo shirin domin ci gaba da riko da ƙarfi

Saboda haka, yanzu ka san yadda za a ci gaba riko da ƙarfi, yanzu na bukatar nuna kimanin misali da wani horo shirin for tsokoki na hannu da dantse. A shirin ne ba m, za a iya zabar wa kansu da darussan da suke da mafi kyau a gare ku.

Idan ba za ka iya zuwa dakin motsa jiki, to, ku kawai yi visy a kan crossbar. A madadin za ka iya saya da yalwatãwa su kasance da aminci mataimakin kara riko da ƙarfi.

A cikin dakin motsa jiki, bi 'yan darussan domin forearms, kamar wannan:

1. Lankwasawa a wuyan hannu - 4 sets na 20 maimaitawar.
2. Tsawo a wuyan hannu - 4 sets na 20 maimaitawar.
3. A juya dama riko - 3 sets of 10 maimaitawar.

Yadda za a horar da riko ƙarfi ne, kuma jirgin kasa idan shi a duk - dai kawai wani zabi ne naki. A cikin wani hali, ina iya kawai so ku sa'a a duk fitattu!