Loaʻa ikaika. Ololi loaʻa ka Aha paʻi. Ke ho okŘkohukohu no ka hooulu ana o ka loaʻa ikaika

Loaʻa ikaika - keia mea he mea nui anakahi no kela kanaka keia kanaka, no ka mea, ke loaʻa ua hoʻohana 'wahi a - nā ka maʻamau o ke ola, a me ka haʻuki. A ina ma ka ola mana o na mea kaua lawe mai nō AICIeOEOI hana: hānau mauʻeke, e hoopaa i kekahi mea, e helu i ka hailonaʻana i loko o ka sport. Hoi i noonoo ai i ka 'âlapa ka mea hiki ole ke hoopaa i ka barbell i loko o nā lima. He aha successes ka mea, hiki ke loaʻa?

Pehea e hoomahuahua i ka ikaika o ka loaʻa

A ke aha la hoi i na mea he nui kanaka e hoʻomaka i ka pāʻani haʻuki, a me kekahi manawa lawa ua hoano e 'âlapa pinepine i nīnau e pili ana i mea e hana ai i loaʻa ka ikaika nui ae. Inā 'oe e holo aku au i loko o kona wahi ma mua, i kekahi olelo hiki ia ia i ka papa inoa o ka hana kūikawā kino. Ma ia oe ke aʻo, ua heluhelu i kēia 'atikala a hiki i ka hopena.

loaʻa ikaika kūmau

Inā e loaʻa ka ikaika e pono ai ke hana me ka nui sport, laila, e pono e pohihihi mai pehea nui ia mea. E hana i kēia, e pono e ana i ka nui o ka ikaika o kou mau forearms, a laila, e hoohalike ia lakou me ka kūhelu rula armliftinga Ahahui. A laila 'oe e ike ina kou lima loaʻa ikaika Ua lawa. Hooponopono hilinaʻi ma ka kaumaha o ka 'âlapa, a me keia la ninoieo o:

• Men mai i 70 kg: i ka manaʻo o ka CCM - 68 kg, HI - 73,3 kg, MSIC - 78 kg.
• I kane, he pāʻumi mai i ka 80 kg: ae hana i GDN - 73 kg, HI - 78 kg MSMK - 83 kg.
• Men mai i 90 kg: i ka manaʻo o ka CCM - 78 kg, HI - 83 kg, MSIC - 88 kg.
• I kane, he pāʻumi mai i 100 kg: ae hana i GDN - 83 kg, HI - 88 kg MSMK - 93 kg.
• I kane, he pāʻumi mai i 110 kg: ae hana i GDN - 88 kg, HI - 93 kg MSMK - 98 kg.
• I kane, he pāʻumi mai i 125 kg: ae hana i GDN - 93 kg, HI - 98 kg MSMK - 103 kg.
• I kane, he pāʻumi nā luna o 125 kg: ae hana i GDN - 98 kg, HI - 103 kg MSMK - 108 kg.
• I ka wahine he 60 kg: ae hana i GDN - 48 kg, HI - 53kg MSMK - 58 kg.
• Ma nā wāhine he pāʻumi aku ma mua o 60 kg: ae hana i GDN - 53 kg, HI - 58kg MSMK - 63 kg.

Mau ana hoʻohālike o pili e armlifterov-âlapa i loko o kekahi o ka hoʻopaʻi 'ana, o, ke kaupaonaʻana, ua leha aku me kekahi lima. Ua Ua maopopo i 'âlapa i ole komo i loko o keia hahau E i hoala mai ia ia ke kaupaonaʻana, e hōʻike wale me lula.

ka ikaika o ka paʻa Competition

New, a hōʻike i ka ikaika o ka loaʻa ua kapaia armliftingom. Ma nā makahiki, ka mea, ua ho onui ana aku a me ka nui hiʻona i loko o ke ao nei. 'Âlapa hoʻokūkū i loko o ka papa no ka hoʻopaʻi' ekolu:

• Ua hiolo ka hekili. Ka mea lele He He une lōhai i ua cranked. Ua kaulia maʻamau pancakes no ke koʻokoʻo. Ke sportsman e hoʻokiʻekiʻe aʻe ke kaupaonaʻana me kekahi lima. Ma ka manawa, keia mea i ka papa kuhikuhiE hoʻoponopono o ke Competition.
• Appolon ka paepae komo huila. General ka hoʻopaʻi, i mea heʻano o ka deadlift, akā, i ka'ā'ī o ka pūhaka o ka Classic 'Olumepika.
• Sakona bar. E hooikaika like me ka mea mua, akā, me ka'ā'ī mai he mau huinahń shape.

Ma waho kēia mau mea ekolu, he mea i 'ē aʻe no ka hoʻopaʻi', akā, ka hapanui o ka loaʻa ikaika ua loiloi 'wale ma ka lole wili. Competition armliftingu loa nui, a no ia mea, i ke kiʻekiʻe hiʻona, o ka oi aku i loko o ka Nordic'āina.

Kino no ka hooulu ana o ka loaʻa ikaika

Mai ka hana ana o ka circus strongmen i hele mai ia mai ka hailona no kino, e hoonui loaʻa ikaika. Ka mea, i loa hoʻomāhuahua aku, a ma ka manawa he mea kekahi huina o kekahi mau umi o ka hana kūikawā kino. Maopopo ma waena o hōʻeuʻeu, a kūpaʻa kino.

kūpaʻa kino

Kūpaʻa kino Komo kali hou aku nāʻiʻo Makamae no kekahi manawa. Ka loa mau hoʻohana visy, a hoʻokoe iho i ke koʻokoʻo. E mākou huli ia i loko o au mamuli. Paha ka loa hanohano kūpaʻa hoounauna mea he mea pale ma luna o ka crossbar. E lawe ia mai, kau aku ma luna o ka crossbar, a hoopaa i like loa me hiki. Inā e kaulia no ka oi mamua o elua minute, ka mea i ano e complicate i ka hookoikoi. E hana i kēia, e pono e hoʻouka i ke crossbar extenders a hoʻohana hou paona. E hana i ka mālama o ka hookolokolo oe, e hoʻouka i ke koi 'ia ka nui o ka iwi paona, a paa mai ia ia e like me ka lōʻihi i hiki. Over manawa oe e hoomahuahua i ka nui o nā paona. Ua mea i hiki ke hoʻohana extenders loaʻa. Eia hou kekahi, he maikai ia haawi opa ai i pancake mai i ka noho hookolokolo me kou fingertips, a me keia hookoikoi me he mahiai ka hele.

hōʻeuʻeu kino

Hana hōʻeuʻeu kino kŰia papa'āweʻaweʻa kemika contraction a aku o na nāʻiʻo, i ka mea, 'aʻole pono e hoopaa i ke kaumaha statically, akā, e aho e hoʻoneʻe' ia ma kekahi mau trajectories. Hōʻeuʻeu kino ike ai i ka nui loa, akā, i ka loa i ikeia, a hoʻohana 'ia ka poʻe i flexion a me ka hoʻolōʻihi' ia ma ka na pulima oʻu, e like me ka pono me supination a me ka pronation. Eia hou, no ka hooulu ana i ka forearm nāʻiʻo mau hoʻohana kino e like me ka Aha kaomi aʻe loaʻa, curls me ka pololei a me ka loaʻa ololi loaʻa ka Aha kaomi, e like me na mea e ae.

Odnosustavnye ana

Odnosustavnymi i kapaia o ka noi, ma ka noi o neʻeʻana ma ka wale kekahi ami. Mawaena o na kino e na kēia:

• Flexion a me ka hoʻolōʻihi 'ia' ana o ka na pulima oʻu. E hana flexion lawe maoli i ka lima a me ka waiho ia poho mai. Max forearm na pulima oʻu hoʻohei, ua leha paona, a laila, ma lalo ia lohi. Hana palena manawa mea like, akā, i loko o ka koena kulana i nā lima i poho ia.
• Supination a me pronation o ka na pulima oʻu. Kēia "he olonā i" ka noi brushes. E lawe maoli i kā lākou hana, a me ka huli i ka palaki kinoʻaoʻao (supination) a mai ke kino (pronation). Ma ka loiloi mua kulana me ka lāʻau huli keu aku supination a me ka pronation ma - e kō ana.
• Curls pololei loaʻa. Ua hoʻokō 'ka mea i like loa me ka mahaloia neʻe no pumping biceps, akā, i kona mau nuances. E hooko ia, Haiʻina mai ka barbell pololei loaʻa, i ka mea, i kou poho e uhi i ka luna o ka'ā'ī. Ma hope iho o ia, kona i kou mau kuʻekuʻe lima, a laila, lohi emi. Ma waho aʻeo ia na forearms, me ka hookoikoi haawe a me biceps lima.

polyarticular neʻe

I ka wā o ka polyarticular neʻe i hoʻohana mau ami, no laila, ua kapaʻia luna 'ka mea. Ma waho aʻeo ia na forearms, ka mea pū 'ē aʻe nāʻiʻo o ke kino. Iwaena o polyarticular kino mea e hoʻolako i ia mau:

• Ololi loaʻa ka Aha paʻi. No kona manaʻo Pono e moe ilalo ma ka Aha i ka Aha , a lawe i ke kia me ka Aha ahakanaka. Akā, lawa ia e ololi - o ka mamao ma waena o kou mau lima e ole oi 15-20 knm lohi haʻahaʻa ai, akā, mai hoopa aku ia i kona umauma, laila laila kaomi mai ka pahū hele ia i .. Inā 'oe i ka hoʻohana' ana i kēia hookoikoi mea kau paona ana, e pono i ka belayer. I keia hoʻokō, ma ka hou ana i na forearms, he kaumaha mea kaumaha perepadaet a me triceps.

• Nana e hoole loaʻa ka Aha paʻi. Kekahi lua kaomi waina e hooikaika. Hana ia e like me ma mua, akā, ua laweʻia ka hookolokolo aʻe loaʻa (poho kuhikuhi i ke poo) ka awelika ka laula. Ua hoʻokō 'He loa traumatic, no laila, eʻoiaʻiʻo i ke alo o ka makau. Ma waho aʻeo ia na forearms, me ka hookoikoi haawe hou a me triceps a me pectoral nāʻiʻo.

• Deadlift. No keia hookoikoi, i ka barbell ma luna o ka papahele a ku. Lena ma, Haiʻina mai i ka noho hookolokolo me kona mau lima, a he kali hoʻi koʻu neʻeʻana mai ana. Ma hope iho i lalo i ka hookolokolo ana i ka ho wahi. He nui ka eʻoiaʻiʻo i ke kua i ka hoʻokō 'ua pololei, i ole ia nā palapū ke kānāwai.

Adaptations no ka hooulu ana o ka loaʻa ikaika

I ka lima loaʻa ikaika ua nui ae, ia mea pono e hoʻohana kūikawā hoounauna na mea maalea, e hōʻeleu i nui ka ulu ana o na forearms. Loa pinepine hoʻohana 'ia no kēia hana kūikawā reamers o okoa ka ho. Ka mea, i koʻu manaʻo ma o ka ai a me ka 'aukā ma ka hoʻonui ia. Pela ke hoopaa ia i ka paʻakikī i loaʻa pili kēia hoʻokāʻoi.

Aia o kekahi loa kaulana okŘkohukohu no ka loaʻa ikaika - expander "Captain kui," a he o na mea kaua elua me ka pūnāwai ma waena o lākou. Oia expander mea pono e oOeEIAOO i ka lima i ka mea hiki ke hoʻonui i ka ikaika o ka loaʻa koke. Ke Analog o ia i expander hiki hookauwa aku a pau i ka ike laholio apo-expander, a ua loa mea mahaloia ma ka Soviet Union.

An kumu o ka polokalamu aʻo no ka hooulu ana o ka loaʻa ikaika

No laila, e oe i ike pehea e hoʻoikaika i loaʻa ikaika, e na koina e hōʻike i ka He kokekau wale mamuli o ka polokalamu aʻo no na nāʻiʻo o ka forearm. Ka polokalamu mea ole OAXA, e hiki ke koho no lakou iho i ka hoʻokō 'ana i ka mea pono no oe.

Inā e hiki ole ke hele i ka hale haʻuki, alaila oe wale i e hana visy ma ka crossbar. ʻOkoʻa oe ke kuai i ka expander e e kupaʻa hope e hoonui loaʻa ikaika.

Ma ka hale haʻuki, ma hope o kekahi mau kino no forearms, e like keia:

1. Ke kāohi i ka pulima oʻu - 4 e puhi ia o 20 repetitions.
2. Ka Manaÿo Hou ma ka pulima oʻu - 4 e puhi ia o 20 repetitions.
3. Hoʻohuli akula'ākau loaʻa - 3 e puhi ia o 10 repetitions.

Pehea e lńkou loaʻa ka ikaika a me ka nalowale ina ia i nā mea a pau - e Aloha e kekahi 'aoʻao pilikino i waeia. Ma kekahi hihia, au hiki wale makemake oe pōmaikaʻi i loko o nā mea a pau o kou hoao ae!