Kunemidlalo eminingi emdlalweni futhi uma ufuna ukuthuthukisa imisipha yakho namandla, khona-ke ulwazi mayelana nokuthi amandla okusebenza kanjani nokuthi ukubhekana kahle kanjani nokufeza imiphumela kuyoba usizo futhi efanelekile. Kubalulekile ukwazi imithetho ephathelene nokuqeqeshwa okuphumelelayo.
Kuyini ukuqinisa amandla?
Okokuqala, unake ukuhumusha, ngakho "amandla" kusho amandla, futhi "ukuphakamisa" ukuphakamisa. I-Powerlifting iyimidlalo yamandla, lapho umsebenzi oyinhloko womdlali ozokwenza khona ukuphakamisa isisindo esikhulu ngokwezibalo ezintathu zokuzivocavoca. I-triathlon yamandla ihlanganisa ukufa, ibhentshi kanye nama-squats ane-barbell. Kubalulekile ukuveza ukuthi umehluko omkhulu phakathi kwe-powerlifting kanye nokwakhiwa komzimba wukuthi isakhiwo somzimba we-athlete nokubukeka akubalulekile.
Ukunikezwa amandla kwe-Powerlifting
Kulo mdlalo, imincintiswano yomhlaba wonke iqhutshwa, lapho abagijimi behlanganyela khona, okuhlukaniswe ngezigaba zesisindo. I-Powerlifting iqaphela ukuthi ngamanani alinganayo e-triathlon, ukunqoba kuzonikezwa kumdlali onesisindo esincane. Ngokweminyaka, ngokwemithetho ye-International Federation, lezi zigaba ezilandelayo zihlukaniswa:
- abafana namantombazane - iminyaka eyi-12-18;
- abancane nabancane - iminyaka engu-19-23;
- abadala - iminyaka engama-23 nangaphezulu;
- isigaba seminyaka evulekile - iminyaka engu-13 nangaphezulu.
Ukusebenzisa amandla - abesifazane
Phakathi kobulili obuhle lesi siqondiso ezemidlalo asithandwa njengabantu. Lokhu kungenxa yezinganekwane ezivamile, isibonelo, abaningi bacabanga ukuthi umzimba wesifazane emva kokuqeqesha uzoba yisilisa, kodwa lokhu akunakwenzeka ngenxa yokungakwazi ukukhiqiza inani elidingekayo le- testosterone . Olunye amanga - amandla e-femalelifting ayingozi ekusebenzeni kokuzala . Uma ulandela imithetho futhi ngaphansi kokuqondiswa kochwepheshe, awukwazi ukwesaba le nkinga.
Ukuthola amandla, ukubeka amandla amandla - okusho ngabesifazane, kubalulekile ukuveza ukuthi ngokuzivocavoca njalo ungakwazi ukukhohlwa ngezinhlobonhlobo ezinamahlombe nezinsikazi, njengoba umsebenzi owenziwa njalo ngesisindo esiningi uholela ekutheni indoda ayisebenzisi nje kuphela amandla akhe, kodwa futhi yakha ubukhulu besisindo kanye nezinguquko ngaphandle. Ngaphezu kwalokho, emisebenzini yobuchwepheshe, ukondla kwe-caloric kubaluleke kakhulu, okuthinta futhi isibalo. Izindinganiso eziyisisekelo zabesifazane zihanjiswa etafuleni.
Ukusebenzisa amandla - amadoda
Ngama-gyms, ungabona amadoda amaningi asebenza emzimbeni wabo ngesisindo esiningi, kodwa kuphela ambalwa abhekwa njengabanamandla beqiniso. Abantu abaningi badibanisa amandla okwakhiwa kwamandla okuqala, ngakho-ke kuyoba mnandi ukucabangela umehluko omkhulu:
- Esikhathini sokuqala, umgomo ukwandisa izinkomba zamandla, futhi esimweni sesibili, ukukhula kwesisindo somzimba, kucabangela ukulinganisa ubuhle.
- Ekusebenziseni amandla akudingekile uma ukuvivinya umzimba kuphelele, ngoba umgomo ukusebenzisa ukuphakama kwemisipha ukuphakamisa isisindo, kodwa ekwakheni umzimba inqubo kumele ibe ehlanzekile noma ngokukopela okulula.
- Kufanelekile ukuphawula umehluko owodwa - okuyinkimbinkimbi kuhlanganisa ukuzivocavoca okuyisisekelo kusuka emzimbeni we-triathlon kanye nokuzivocavoca okusizayo, kepha kusetshenziselwa ukuvivinya umzimba okuyisisekelo kanye nokuzihlukanisa .
I-Powerlifting inhle futhi imbi
Ngokuqeqeshwa okuvamile futhi okulungile, ungathembela kulezi zinzuzo ezilandelayo: ukukhuthazela nokwandisa amandla, ukuqina kwemisipha, amathambo namathenda, futhi umsebenzi we-cardiovascular system uphinde uthuthuke. Ukuqonda, ukukhulisa amandla - ukuthi yikuphi nokuthi yiziphi izinzuzo le mkhakha wezezemidlalo eziletha impilo, kubalulekile ukuthi uqaphele ukuthi ukuqeqeshwa okuhle kuthinta uhlelo lwe-hormonal futhi ngenxa yalokho ungathola isimo esihle somzimba. Kunconywa ukwenza uhlelo lokuqeqeshwa ngabanye.
Ukulimala ekusebenziseni amandla okuletha amandla kungabangela ukuqina ngokomzimba okwanele, ukusetshenziswa kwesisindo esinzima nokuzivocavoca okufanele. Abaqalayo bayakhuthazwa ukuba basebenze nomqeqeshi ukwenza uhlelo olufanele. Uma ukuvivinya umzimba kungenziwa ngendlela engafanele, khona-ke ingozi yezinkinga emsebenzini we-cardiovascular system kanye nokulimala okujulile emigqeni, imisipha, amathoni kanye namajoyina akhula. Ngaphezu kwalokho, lapho uphakamisa isisindo esikhulu, kungenzeka ukushintsha ama-discs nokubukeka kwe-hernias.
Ungaqala kanjani ukufaka amandla we-powerlifting?
Kunezici eziningana zokuqeqeshwa okuphumelelayo okumelwe kuthathwe ku-akhawunti ukuze uqale ukuthuthukisa nokuthuthukisa umphumela:
- Ukuqeqeshwa okukodwa akunakwenzeka ukutadisha amaqembu angama-muscle ama-2-3, futhi akulungile ukusebenzisa izivivinyo ezingaphezu kwezingu-3 kuwo ngamunye wabo.
- Amakilasi asebenza ngamandla aphakamisa ukunyuka kancane kancane kumthwalo omkhulu. Kubalulekile ukwenza izindlela eziningi ukuthi ungagcina le nqubo, ijubane, inombolo yeziphindaphindiwe nesisindo.
- Ekuqeqeshweni, kufanele kubhekiswe ukunakekelwa okukhulu ekuthuthukiseni imisipha eyisizayo nokuzinza ehlanganyela ne-triathlon.
- Imithetho yokuqinisa amandla ihlanganisa ukunciphisa amandla omzimba nokwanda komzimba. Kubalulekile ukuthi ungakhulumi ngokukodwa, okungukuthi, wonke amaqembu omzimba kufanele alayishwe ngokushesha.
I-Powerlifting - Ukuzivocavoca
Kuye kwashiwo ukuthi izivivinyo ezintathu eziyinhloko zisetshenziselwa kulo mdlalo:
- Izikwele ezine-barbell . Lona umsebenzi wokuqala owenziwa emincintiswaneni. Ukwakhiwa kwamandla emantombazaneni namantombazane kuncike emithethweni efanayo yokuqothula. Okokuqala, ibha ithathwa ngokubamba ngokukhululekile, isusiwe kusukela kokuthunyelwe futhi isendaweni engenhla ye-trapezoid. Umgijimi usuka emahlathini, ebeka izinyawo zakhe kancane kunamahlombe akhe futhi aqondise emuva. Ukujula kwe-squat kufanele kube ngaphasi kwe-parallel nephansi, begodu isikhungo sokuvuthwa komzimba kufanele siwele ezithendeni. Ukuphakama kumele kwenziwe nge-flat back.
- Bench press . Ekusebenziseni amandla, lo msebenzi uyenziwa ngeminye imininingwane. Umgijimi uthatha ibha ngokubamba okubanzi noma okuphakathi. Okukhethwa kukho kuqala kuyathandwa kakhulu, ngoba isikhathi eside phakathi kwezingalo, kufushane indlela yenduku. Susa ibha kufanele ibe, ukuphakamisa i-pelvis nokugcina izandla zakho ngqo. Isivinini somshini wokunyathelisa kufanele sikhulu, kanti ukwehlisa i-projectile, kufanele unciphise amahlombe bese uhlise amahlombe akho. Ukubaluleka okubalulekile - imilenze kufanele isondelane ngangokunokwenzeka eduze kwesikhumba, futhi amabhentshi athatha izintambo kuphela. Okukhulu ukuhlanekezela ngemuva, okufutshane kunendlela yokugubha.
- I-Deadlift . Abagijimi be-powerlifting bahlala ngesikhathi besenza umsebenzi wabo. Ukwamukela isimo sokuqala sonyawo kufanele kufakwe ebubanzi bamahlombe noma ngisho nangaphezulu. Amarekhodi avame ukusekwa ekuqaleni kokuhluka. Umgijimi ugoba ngokuphindaphindiwe futhi uthathe ibha ngokubamba kahle. Ngokuphakamisa imilenze, igobolondo iphakama. Ingemuva kufanele ihlale iqondile. Phakathi nokuphakanyiswa kwebha, izandla kufanele ziqonde futhi zingenandaba. I-technique of powerlifting iyakubheka ukuthi kuyokwenzeka ukwehlisa i-projectile kuphela emva kokuba amadolo aqondiswe futhi amahlombe abuyiselwe emuva.
Amarekhodi we-Powerlifting
Abagijimi bahlale bezama ukuthuthukisa impumelelo yabo, ngakho-ke amarekhodi amasha ahlelwe njalo.
- Ngo-2011, uDonnie Thompson waba nomphumela we-573.8 kg, futhi ngemva kwezinyanga ezimbalwa, irekhodi lakhe lashaywa nguJonas Rantanen, owahlula umthwalo we-575 kg.
- Njengoba ukufaka amandla amandla kuhlanganisa ukufa, sizolalela kanye namarekhodi kule ndlela. Ngo-2002, umgijimi waseFinland Ano Turthainen wabeka irekhodi lokuqala, futhi wakwazi ukwenza lo mzimba ngesisindo sika 400.5 kg. Ngo-2010, i-Icelandic powerlifter ifake ibha entsha, ithola isisindo esingu-460 kg.
- Irekhodi lokugcina lamabhentshi lokugcina elibekwe ngo-2013 uTaini Meeker, owakwazi ukucindezela u-488.5 kg.