Weightlifting: hoʻokō 'a me ka workout

Ma mua o na lede i ke kūkākūkā no ka ano o ka hoʻokō 'ana i ke kaupaonaʻana punohu, ia mea pono e hooholo i ka mea, nana e hana ia. New mea io ma ka mua o ka pau o ke ola. Inā 'oe makemake e e ola, e pono e pāʻani haʻuki. ʻO ka papa kuhikuhiE mea o kona kauoha e koho pololei. A me ka mālama i loko o ka manaʻo e pili ana i mea e pono ai, e kōkua oe ia oe iho, a me ka hana ole ia ia ka poino.

I ka nui o ka haʻuki i loko o ke ola ana o ke kanaka

Eia naʻe, kanaka ola - he fragile a me ka lolelua ka manaʻo. Ko makou kino i paku ole ia i maʻi lehulehu a me ka pilikia. Akā, loaʻa nō kekahi rula i e kōkua kekahi, e malama ana i ka ikaika a me ka vitality like loa me hiki. E malama i ola, ua pono ke ola i ka naau, pono pūnao a me ka maikai ke koko holo. Mai noho 'ana kamaliʻi e holo mākou i loko o ke alanui, e pāʻani ana foxmike lealea, hanu hawaiian ea. Eia hou kekahi, mākou nāʻiʻo hoʻomōhala a hoʻopiha me ka ikaika ulu i ka naau kipaku i ke koko waiwai me ka oxygen. Ma hope o ka lealea, na keiki makemake e ai i ola ai, a he hoʻonui i ka ulu a me ka hooulu ana o ka meaola. A pau ua functioning pono.

Akā, noho mua, ua pinepine olalo e alakai emi sedentary ola, o ka oi aku ma waena elemakule. Sedentary hana, muli o ka oxygen a me ka neʻeʻana e mākou nāwaliwali. Ua stiffens i ke kino, i ke koko, aole ia i lawe mai i pono kumumea oihana mua i pau na nā loko, ka oi aku o ka lolo. E like me ka hopena - nawaliwali, heʻino naʻau i loko a me ka maʻi. No ia mea, ia mea paʻakikī nui e komo i loko o haʻuki. I kekahi pono no oe, e nānā.

He aha ka ke kaupaona punohu

Weightlifting - sport, ma muli o ke kau paona ana punohu, e like me ka hookolokolo a me ke kaumaha. Weightlifters i kekahi manawa kapa bodybuilders. hoomaka ae la i ka 'oihana haʻuki e hoʻomōhala i loko o ka XX kenekulia. I ka 1920, ua hanaia ka International Hui o weightlifting. New Ua kaulana hiki i keia manawa, nā iwaena o na kanaka, a iwaena o na wahine.

Aia nā waeʻano i hilinaʻi kuhikuhi ma ke kaupaona ana, a ke keka o ka i komo. No na kanaka:

• 105kg;
• i 56 kg;
• 56-62 kg;
• 62-69 kg;
• 69-77 kg;
• 77-85 kg;
• 85-94 kg;
• 94-105 kg.

No ka wahine:

• ma 75 kg;
• i 48 kg;
• 48-53 kg;
• 53-58 kg;
• 58-63 kg;
• 63-69 kg;
• 69-75 kg.

Rusia i kekahi o ko ke ao nei alakaʻi i loko o ka sport. Ma ka naau o ka weightlifting He mau wale kino: jerk i ka lāʻau hahau, a pahu aku ai ia. Iloko o ka wa e ola ana o nā haʻuki rula i loli. Mai 1920 a hiki i 1928 nana e like me ka pentathlon weightlifting. Ka luna 'o nā kino me: tug a me ka pahu aku ai i me kekahi lima, kaomi, kāʻili a me ka jerk me nā lima. I nā makahiki 1928-1972 i ka triathlon: Aha kaomi, pahu aku ai i me na lima, jerk. Next e Nohie luna 'kona kaili ana mai: jerk, a pahu aku ai na aoao elua. Iloko o ka Competition ka 'âlapa ua hāʻawi ekolu e puhi ia o kēlā me kēia hookoikoi. Weight, ua leha aku i loko o ka hapanui na hihia me ia ma ka polokalamu o ka nâ Pâʻani 'Olumepika.

Track a me kahua

Aeaia nii?, Hoʻowahāwahā i ka inoa, aole e emi kaumaha. Haʻalele ke kaupaona hookiekie ana kino, aia no heʻano nui. 'Âlapa koho ma waena o ka holo, me ka holoholo, ua lele komo a me ka hoolei ana. Kēia pono ole wale physical ikaika, akā, māmā a me ka pololei. Kēia sport ua kekahi hui pū i loko o ka polokalamu o ka nâ Pâʻani 'Olumepika. Akä naÿe i nā 'ana i kūpono o ka weightlifting kino, aohe ua aneane mea i loli.

Ia e pōmaikaʻi ai a me ka ia i hoeha mai o ka weightlifting

Like kekahi sport, weightlifting e kokua i ka malama i ko makou mau kino i loko o maikai shape, i mea he kōkua maikaʻi ololi. Classic weightlifters i Hardy a, a ola ina hookoikoi, aʻai'ākau. Akā, ma ka hou i ka nui o kona pōmaikaʻi, he mea nui ia ia ka poino. I ka ke kaupaona punohu hiki hoʻomaka e hoʻomohala arthritis a me arthritis o na ami. Aia He He pilikia loaʻa intervertebral hernia, "kaka aku" kou kua. Hiki poino i ka naau, no ka mea, ma kiʻekiʻe wahie, ka mea, aole ia i hana i loko o ka maʻamau pololei, a maoli he Wear. It E e kaulana ia mau kumumea i kanaka, a me ka hilinaʻi ma luna o ka moku'āina o ola ana o ke kanaka, a me kā lākou kaʻaeʻana me ka maluhia rula.

Contraindications e weightlifting

Weight punohu ua pololei 'ana i loko o nā mea a pau pilikia makapō hoʻopilikia, e like me nearsightedness paha poe o ka retina,' aʻe 'ana i na ke koko,, naau maʻi, pilikia a me ka physical kūpono' ana o ke kanaka. No hoi he mea hiki ole ke komo i loko o ka lealea o ka maʻi illnesses, lolo nā palapū, a me kekahi ka noʻonoʻo 'maʻi o ka'emi nenoaiu, epilepsy. Na mea a pau e pili ana i ka hoʻokō 'ana o weightlifting, kŰia ua leha nui paona, no laila, i ka makahiki o ka 7 makahiki me ka contraindication.

Maluhia o ka Lehulehu ma ka weightlifting

Kekahi sport mea pilikia no ka ole-kaʻaeʻana me ka maluhia rula. Aʻo a me ka hoao ana i ka kumu aʻo, ae hana i kona koi a me na rula, e kń i ka hiki poino. No ka mea Kāohiʻana o nā pilikia a me ami mau inu nā wikamina, aʻai pono. Pono no ka Muscle a me ka tendon kona kino ma hope o kēlā me kēia mana haawe ana. Ua hoi e hoomalu a me kou mau ami. Ua UaʻAʻole pono e e hoʻomau ana ma ka hoʻohana o ke kumuʻiʻo kemika a me nā haʻuki. Hou, he pilikia ka haumāna kaʻi ', e hai aku i ka pololei ala e hoʻohana haʻuki kino, me ka ma o na la ino i ke ake a me ka'ōpū. Kela la i keia lomilomi ma hope me ka weightlifting hoola oe mai ka hoʻokali kūpono 'eha. Ua hoʻi, e hoʻonui i ka kokololio ke ola o nāʻiʻo.

kino i loko o ka weightlifting lako a

Hui polokalamu no ka nâ Pâʻani 'Olumepika mai nā' mau kino. Akā, e hana weightlifting me ka papahana Pono e hoomanao i ke ano hehee wale ekolu:

• Jerk -ʻAlawa barbell ma luna o kona poʻo i loko o kekahi noi, i ka lima i pololei ana i ka ia manawa e pono e hana raznozhku Popov a haahaa hua. Next oe Pono e hoʻomaopopo piha straighten i kou wāwae oiai e paa ana i ka barbell ma luna o kona poʻo.
• Na kekahi hoounauna - pahu aku ai i, he o nā māhele. Mua 'oe pono e lawe i ka hookolokolo ana i ka umauma, hoʻokaʻawale aʻe au, mai o ka anuu, i ka mea ia manawa e hele mai ana i loko o ETS a haahaa raznozhku Popov ala. A laila, e ke kūlou iho, a ho opa ao hoala mai i ka hookolokolo mai i pololei i ka lima. Mau wāwae ana ma ka ho oweliweli shvung (wawae iki a hiki i kaʻaoʻao) a me "'ūpā" (wāwae hoʻi, a mai). Next, e pono e koho i ka noho hookolokolo ma luna o kou poʻo, a straighten i kou wāwae. Nā wāwae E e ia laua, alai no i ka hookolokolo.
• Ke kolu o ka hoʻokō '- ka Aha kaomi - e wehe mai i ka polokalamu' Olumepika no ka mea, o ka mea traumatic a me ka manaʻo pohihihi i ka pono. Ano ka mea, ua hoʻohana 'ia no ka aʻo' âlapa. Ke pā like ana o ka hoʻokō 'me ka hooulu ana i ka mea hoʻonui, mai ka anuu ma luna o ka pahu, a laila,'ōpā pū ma luna o ke poʻo o ka ikaika wale kahiko iho nāʻiʻo. Ka mea, ua i kēia manawa, ia mea paakiki i ka mana i ka luna kānāwai, e like me kekahi kolohe nā kānaka hoʻokūkū kokua ia lakou iho, e hoala ana i ke kino a pau.

Ke hookaawale iwaena o weightlifting, powerlifting a me ka bodybuilding

A mea nui wahi moe i loko o ka pā o kēia mau manaÿo. Ka hua'ōlelo "kino hale" hele mai ana, mai ka 'ōlelo Pelekānia kino - "i ke kino", a kūkulu - "kūkulu", oa "telostroitelstvo" a hiki i ka ia a me ka pili bodybuilding. Ke ae pā o kēia mau haʻuki ma ka pumping a me ka hana ma ka mea e pono ai nāʻiʻo i loko o ka kino, a me ko lakou h ÷ ike i ka hanana. 'Âlapa bodybuilders Ua ikaika mea kūkulu, kokua kino a me ka mea hikiʻole ke hoʻokiʻekiʻe kaumaha wahie.

Weight punohu ua manaoia e hana ma o ka mana o ke kino a me ka 'âlapa ka hiki e kokeʻolua e hoʻokiʻekiʻe aʻe i ka nui kaumaha. Pinepine weightlifters i loa ka laulā hoʻi nāʻiʻo a me ka mai ole brag e pili ana i lea polū ahakanaka. Ikaika nāʻiʻo hoʻi a me ka opu hoʻopale ai ia lakou mai ka hewa.

Powerlifting Ua kokoke ma ka ano i ka punohu kaumaha, akā, i oko ao. E ike ia, e pono e ike i ka mea i hana ma ka weightlifting, a i lawe wahi i loko o powerlifting. I powerlifting polokalamu kikowaena mahuahua i ka nui o ka hoʻokō 'ma mua i loko o ka kona kaili ana weightlifting. Kēia squat, deadlift a me ka Aha paʻi. Ka hua'ōlelo "weightlifting" hele mai ana, mai ka 'ōlelo Pelekānia ka mana - "mana", a me ke eaʻe - "ho'āla". Kēia sport ua i komo i loko o ka polokalamu 'Olumepika.