Powerlifting - ka mea, Aloha ... E huli mai ka powerlifting

Powerlifting - ia mea paakiki sport e pono grueling workouts, kuponoʻai, mākaukau no ka pilikino poino a me ka huina ka hoʻokô '. E hoala i na mea nui unahi Pono e i maikaʻi-ulu nāʻiʻo o nā wāwae, i na mea kaua, hoʻi a me ka umauma. No laila, i ke ala mai novice a hiki i ka Haku ma keia sport mea,ʻaʻole pono e pili ana i hana i ke kumu o kino ekolu. He pono, e lawe mai nō he nui nīnūnē. Ma kēia 'atikala e kamaʻilio pū mākou e pili ana i mea e weightlifting.

hookumuia'na mai

Mea i olelo ia ma luna, keia sport revolves puni ekolu walaʻauʻana kino. Kēia kaomi koʻokoʻo, deadlifts a me squats. Ma kēlā me kēia no kēia mau kino, ka 'âlapa, e hoala mai i ka nui me hiki lawe ia i loko, no ka mea kaumaha kaumaha hoakaka.

Ua huli mai ia weightlifting - ia Aloha mana triathlon. Ma ke ala, ma ka bodybuilding, keia luna 'ua hoi i hoʻohana. Wale nō ka pulakaumaka hele i ka hana-i o ka Muscle nuipa a. Ma powerlifting me nui wale ka mana holo 'awelika.

Ka polokalamu aʻo Ua i ai i ka 'âlapa mea hiki ke hana i ka hoʻokō' ia me ka mea i kā mākou e hiki ke kaupaonaʻana o 1-2 manawa. Koena ma waena e puhi ia i ia mai no 10 minuke, no ka mea meaola ua waiho kokoke ana i excessive wahie, a me ka mea, ua koi 'ia e hoʻihoʻi manawa.

A manawa pōkole moʻolelo

New "Powerlifting" hoomaka ae la e lawe kinona i loko o ke Komohana i loko o ka hapalua like-20th kenekulia. Anna i keia manawa o ka mahuahua upena 'âlapa ka poe i makemake e hoʻomōhala i ko lakou mana kumu me ke kōkua o ka hookolokolo. Ma ka 60 paa i ka Competition mua ma ka powerlifting, a ua hoʻokumuʻia ka International Hui (IPF) i loko o ka makahiki 1972. A makahiki ma hope, i paʻa i ka Poʻokela Honua, i lawe mai i ka 'âlapa, mai a puni ka honua.

I ko kakou aupuni, ka sport ka ulu hoike no 70 makahiki. Akā, ua lawe mai wale Powerlifting kūhelu Competition ma na 80s. I ka Ia manawaʻo ia i ua universally ike. A i ka makahiki 1990, ka Soviet Union paa wale nô ma IPF.

pono

E like me ka olelo ma luna, powerlifting - mea he sport conjugate me ka pilikia o ka hewa. Nolaila, physical aʻo mea no ka 'âlapa o nui nui. Neukreplonnye ami a me ligaments, poorly ulu nāʻiʻo e kekahi kanaka kūlana no ka mea, hoaka kaumaha wahie. Nolaila, me ka kūikawā aʻo a me ka kino E hoʻopoina e pili ana i triathlon.

Akā, me ka hoʻokokoke mai pono, na pomaikai i nō ma laila. He like penei:

• Mahuahua e hoʻonele.
• E hooikaika ana i ka tendons, iwi a me nāʻiʻo.
• Normalization o ka ikaika loa ka makemake a me ka hiamoe.
• Good physical shape.
• Hooikaika ana o ka naau.
• Mahuahua hoʻi nâ mea.
• Ke normalization o ka hormonal nenoaiu.
• Mahuahua ikaika.

It E e kaulana ia, e hana i ka pomaikai o ka powerlifting wale nō ka wā pono hoomakaukau aʻo polokalamu. He mea pono e lawe i ka mooolelo a pau o ka mea kiko'î kanaka o ke kanaka: .. Sex, makahiki, moku'āina o ke ola kino, etc. ke kanaka aʻo ua koiia e hai aku i ka novice 'âlapa o ka pilikia o ka haʻuki, a ina oia i ole hoʻololi i kona manaʻo i ka hana, e pono e hoomakaukau ia i ka hana me ka kaumaha paona.

eha

Inā ka hewa weightlifting workouts hiki e weliweli i ka ola. No laila, he aha ka mea i palapala:

• Offset iwi kuamoʻo a herniated iwi kuamoʻo.
• Nui nā palapū o ami, tendons, nāʻiʻo a me ligaments.
• Heart pilikia.

Mai komo i loko o kēia sport adolescence i. I loko o kēia wā o ka iwi ua ulu koke, a ua kaumaha wahie, hiki i paʻa abnormalities i loko o ka ulu ana o ka spinal kolamu. No hoi i ka pilikia o excessive haawe ana ma luna o ka cartilage. Ma hope o lākou poino, aʻaʻole hiki ke hoihoi hou ia.

Powerlifting a me nā kaikamāhine

No kaikamahine ka mea sport - ka hiki e lilo ole wale nō ke kaupaonaʻana akā, no hoi, e tighten na nāʻiʻo, hoʻoikaika 'ana i ka ke kinona, a lilo ikaika a oi ka paulele aku. Ano ia mea, he pono ole loa nā kaʻao i weightlifting (kiʻi o nā 'âlapa pili i ka' atikala) hele aku ai i hypertrophy o na nāʻiʻo a me ka mea i ke kii o ka wahine käne. I mea, o ka wahine kino He mea uuku testosterone, no laila, kūkulu nunui nāʻiʻo mea olelo lealea, e holomua.

Pela no ka mea, O like he wahahee stereotype no powerlifting. Hoʻokō 'no ka huli ole ma ka nuipa a hana-i, a ma luna o ka Anoanoaaiii o na nāʻiʻo ma ka mea e hoomahuahua i ko lakou ikaika. A ināʻo ia e ole ka hoʻohana hormones a me ka hoʻokemu kumuʻiʻo i nā kilo, a laila e loaʻa iā kila nāʻiʻoʻo ia ia i destined. He aha nō i ka pono o powerlifting no na kaikamahine? Kēia sport e ae:

• Tighten huahelu. Ke kino, e loaʻa i ke kokua ana o Muscle, a e lilo hoi hou mau sexy a me ka makemake loa i ka hapa ikaika.
• Aia i likeʻole liʻiliʻi. Ma aʻo puhi i ka hailona o calories, no laila, e olelo lealea e kiʻi maikaʻi 'oe.
• E hoomahuahua oe i ka ikaika. Kēia e kōkua i lawe mai ka hale chores nui maʻalahi. No ka laʻana, neʻe i ke puneʻe, ina ke kane mea,ʻaʻole ma ka hale.
• E hele pūnao. Ma keia hihia, mai ka hoʻohana 'ia huahana e waiwai hou. A me kaʻili ua hoʻomaʻemaʻeʻia mai ke kino.

Hoʻokō 'no ka beginners

Beginners e hoʻomaka me ka hoʻokumu paʻa kino e hoomakaukau i ke kino no ka pololei, a me ka kaumaha e haawe. Mau hea hana ma ka liʻiliʻi loa na malama ekolu, e e hoʻoili, e ike ina, a ina paha ole paha oe e komo i loko o kēia sport ulu i ka mana holo 'awelika.

Ke kiʻekiʻe, ka mea kumu hoounauna pono e hoʻohui hou me ka nui o ka repetitions. I ole ia, nāwaliwali nāʻiʻo hiki ke lawe i ka Competition. Ka mea nui wale nō ma ka powerlifting - hana me ka. Ua pono e malama,ʻaʻole kaʻole ka wā e hookiekie ana i kekahi paona. I ka mea e hāʻawi aku maikaʻi hopena, a e loa kń i ka likelihood o ka hewa.

lol;

1. Bandages

E Pono e hoomalu iho i ke kuli. ka mea, kōkua nō hoʻi e kiʻi mai i ka squat. Help, e hilinaʻi ma ka hoʻokō 'lako a like hoʻi me ke' ano a me ka pono o bandages. Aia nā wale ekolu papa kuhikuhiE ka hoʻohua o ka lol; mau ukana: Marathon, Titan a me Inzer. About a no ia mea maikaʻi, nā manaʻo diverge. Aia nō nā maikaʻi a me ka io manaʻo. Nolaila, o kela mea keia 'âlapa e koho i bandages pākahi.

2. Shoes

Beginners mai e pono ai, e kuai kuikawa kamaa. Naʻe, i ka wa a ka 'âlapa lilo i ka' oihana, 'o ia hoʻi kēia lako a mea o ka nui. No ka laʻana, ka mea squat mea maikaʻi, e kuai kuikawa kamaa.

Like no ka deadlift, ka nui - o ka mamao mai ka noho hookolokolo a hiki i na kuli. Ke kiekie ae ia mea, no ka hiki pono o ka mea, mea, e kukulu hou ia. Nolaila, au Pono kamaa me ka loa a me kaʻoʻoleʻa wiwi poho (ai ole ia, e e paakiki e malama i kou koena). Ma ka manawa, i ka maikaʻi kükohu produces kupaa Adidas. Ka mea, i ka loa a me ka oluolu halawai a pau o na rula o keia haʻuki like weightlifting. Photo kamaa ke nana i ka hana kūikawā waiwai i loko o ka lehulehu o ka catalogs, a no laila, ma luna o.

3. Mike no ka Aha paapu

Muli o kona kulana he nui'āpana o ka lako a pan. Ua kōkua i loko o kēia hookoikoi, e like me ka ka Aha paʻi. Powerlifting, e like me ka olelo maluna, - traumatic sport. A me keia Awaits kokua insure. Ua ua i ka laholio lole a me ka loa paa; akeke nui. Rula o ka hana - emi aku ana lakou i loko o ka pahu kahi, kōkua e kaomi i ka hookolokolo. E hoʻomākaukau ia i ka ia e wale unrealistic. Oe Pono ma ka liʻiliʻi loa kekahi kanaka. I ka Aha, ua kō e pili ana i 15-25 kg. Oiai, ua hiki ke kaomi hou ke kaupaonaʻana me ke kōkua o T-pālule, kekahi mau 'âlapa. No laila, ka mea, 'o ka loa kanaka mea.

ka ai

Powerlifting - ka mea, ua he sport, ka mākia mea: "Eʻaiʻoukou pono." Ka loa maikaʻi hōʻoia - ho okumu ana i kou mauʻai me ka 'oihana dietician. Inā keia mea,ʻaʻole e hiki, alaila, i ka i kēia nā lula:

• E haawi mai i ka waiʻona, mānalo kea, a inu nui ana o ka wai.
• Hookaawale ia mai i kaʻai o ka pono ai, sausages a me kekahi hoʻokō 'ʻai. ʻai wale nō maoli ai.
• Nā lau i loko o nā meaʻai. Ka mea, i ka hale ahu waiwai o nā wikamina, puluniu, a iloko antioxidants.
• Eiiieaena carbohydrates a me nā hua hiki keʻai i kekahi manawa. Inā ka mea, hele mai me ke kiʻekiʻe glycemic inideka ai (kiliala, nulu'Īkalia, etc.), A laila e mea maikaʻi i kaʻai ma hope o ka workout.
• Hoʻolālā i kāuʻai i ka hebedoma. Mai preform. No ka meaʻai māmā i loko o ka hale, e mau e lawa ka hua a me ka hua kukui. Ua pono, no ka mea, i piha ai hiki ole e hana ino i ka holoholona i ma kiliala a me ka ai.
• E ai iho kela 2-3 hola. Kēia e hōʻeleu i ke pūnao, a, e pakele ka oi momona.
• I ka mea i kela laʻai Pono e komo ola bipi kūpaluʻia. He hua pisetakia, nō mea kāhinu, a me ka iʻa.
• O na¯ 'i kāuʻai. Maʻamau, kupono no kou kino hiki aku ai i ka breakdowns, ua huli mau huli no hou ideas.

ka hopena

Ano, ia oe i ka powerlifting. Hope au makemake e ao oe. Powerlifting e mai hana oe i kekahi ola kino (nā hola), a me ka hailona o ke dala (ma ka mea ku ole, na dala e e mau hele ma ka ai, kumukanawai, lako a pan, a no laila, ma luna o. D.). No laila, ma mua oe e hele i loko o kēia sport, he maikai manaʻo e pili ana i na mea a pau!