Weightlifting: hoʻokō '. He poʻe o nā kino me ka paona

Ma ona iho, ke kaupaona like me nā haʻuki lako a pan i invented hoʻi i loko o ka XVII kenekulia, ka Russian aupuni a pau Gunners. O ke kumu ho i ka mea i na koa nana i kauoha aku i ka nui pū, i ka i ikaika nui, a me ke ahonui. He no ka mea, ua pili keia kāna mau 'ōlelo i ka kūikawā peni a me ka hoʻomaʻamaʻa.

No hoi, i hoʻohana 'ia me ka iwi i loko o ka circus strongmen keena, a ma ka hopena o 40-ies o ka hope kenekulia hoomaka ae la e' Imi 'ano a me ka hoʻomōhala weightlifting. Aʻo nae he tonic ia a me ka Muscle ulu. Ke kumu i waiho i loko o ka USSR, ma hope i ka mea, hoomaka ae la e palahalaha ae ma ka honua.

kumu o ka ike

Kekahi hookoikoi pono e lawe mai me ka pono e hoʻomākaukau ai, i ke kokoke loa i kahi pono a me ka ike. Ua mea i koe i loko o keia ano, a me ka kaumaha-punohu. I KA WA OPIOPIO i ka 'oihana' âlapa mea olelo lealea, e hana i kekahi koa mai o ka novice, ka mea e paha loaaʻiʻeha. O ka papa kuhikuhi hana ma keia hihia mea e hoʻokō pono muscular ke ahonui, a me ke koena e e loaʻa i loko o ke kaʻina.

Aie i ka mea i loko o ke aʻo e kālele ana ma luna o kekahi Muscle pūʻulu, laila, i ke kaumaha ua koho no ia pākahi. No laila, ka mea mua loa e pono e hoʻomaka ma ka wahi mua, ia mea, e hoolako ia me ka pono lako a pan. Ma kuai i Classic paona o ka 16, 24 a me 32 kg, akā manawa me kekahi pilikia hiki ke loaʻa a me ka 8, a he 64 kg.

Ma hope iho o ia e e hoʻokaʻina 'e like me ka mea kaupaona unahi a me nā kino, a e e lawe mai me ia, mai keia i ka ho omaulia i ka nui Muscle pae, i ka paʻakikī i ka mea mea ia e ka iwi.

He aho no e ai no lakou iho i kūikawā diary, kahi au e kakau aku i mooolelo o ko lākou mau hualoaʻa: ola, hoʻokokoke mai, ke kaupaonaʻana pūpū, olelo, e hoʻomaha manawa, na papa a me nā mea a pau i nā mea a pau e noonoo pono.

E koho i ka paona

I mea e ho oholo i ka iwi pono, ka wā wae, hana i ka eia. E Pono e lawe a e koho i kekahi dumbbell no 5 manawa, a ma o ka hanana i ka hope mau manawa, ua nui ka paakiki, ia mea pono e lawe i kekahi, uuku kekahi. Ma kekahi hihia, emi ke kaupaonaʻana hiki ke hoʻokiʻekiʻeʻia i kekahi mau manawa hou.

Beginners i kahi momona a hoʻomākaukau paona 10 kg, a ma hope, e hiki mau hoʻohui paona.

Aia mau no hoi puha pūpū, a hiki hoʻopiha i ke one a alakai, a pela kū kaʻawale hooponopono i ko lakou kaumaha. Kekahi kanaka hiki ke kuai lua, i ke kumukuai o ka i ua Aia ma ka ho'āmana kiʻekiʻe no kēlā me kēia 'âlapa. Ma awelika, me ka waiwai e lilo aku, ua like penei:

Weight 8 kg.	800-1000 p.
Weight 16 kg.	1000-1200 p.
Weight 24 kg.	1200-1350 p.
Weight 32 kg.	1350-1500 p.

I ka pono o ke aʻo me ka paona

He aha ka ai maikai kaumaha-punohu? Aʻo me keia iwi mea heʻano o ka hanana. O ke kumu ho i ka mea i ke kaumaha i 'oni iki o ka piko o ka umekaumaha, hiki i nā nāʻiʻo i ka hana i loko o ia mau Kekoa, i mea kupono wale i kettlebell kino. Oia i ole, hiki ole ke loaʻa i kekahi'ē aʻe lele.

ʻOiai aʻo me ka paona nā okoa haʻuki, me ka papa inoa o ka hoʻopaʻi 'ana i mau wale kulana:

1. Pahu aku ai i paona ma luna o ka piha kalapona (hakumakuma mai waena o nā wāwae).
2. Ke Classic, ua hui kekahi hanana oia hoi o ka jerk o ke kaupaona a me kekahi lima, a pahu aku ai i ka paona elua i ka umauma a me nā lima.

I loko nō o ka nohoaliʻi monotony, ka mea, ua lilo increasingly kaulana kaumaha-punohu i loko o ka heluna kanaka. Ke kino i ka pahuna ma ka ulu ':

• bipi nāʻiʻo o nā wāwae a me nā quadriceps;
• poʻohiwi kaei;
• hoʻi nāʻiʻo.

He aha hou aʻe e hoʻomōhala ana i weightlifting

Mau kino i ke hoʻololi i ka hoʻomōhala:

• mana ke ahonui ;
• functionality o ke kino;
• kohoʻia o ka spine;
• physical ikaika.

Loa paha, oe eʻaʻole loaʻa kekahi sport i hiki e ai like a me ka luna 'e hoʻomōhala i nā nā mea hiki o ke kino. O ka holo ana, i ke aloha a hiki i ka hou hola polokalamu, e hiki ke ho'āʻo e puku i aʻo me ka lua, akā,ʻaʻole pēlā elaborated methodological? Aieao, i ikea ai ma na makahiki, ka mea hana ole.

Eia hou, i kēia mau kino me ka iwi emi mai traumatic no na ami a me ka spine, ma ka like ana me nā maluhia ka hoʻopaʻi 'ana.

Weightlifting: hoʻokō '

Mua 'oe e hele' ana i ka hana me ka lua, e pono e hoʻomaka i ka mahana mai. Oe ke hoʻomehana i na ami a me ka kōkua o ke kaula a me ka holo.

Pinepine wae kanaka ikaika aʻo. Program no kēlā me kēia 'âlapa e ÿokoÿa e like me kona physical ano. I loko nō o kēia, ma kekahi aʻo wae kekahi mau 'hana me ka piha kalapona, e like me ka jerk ole ana ÷ la. Ma muli o ka mea i ho'ākāka 'hana i ho'ākāka' hana me ke kaupaona kaumaha, akā poʻeʻuʻuku olelo, a me ka malamalama paona me ka helu manawa.

Next, hana ka ai-kapaia kākoʻo kino, ma i ka hookolokolo hiki ke komo pu. Ka mea, AIM e hoonui hoʻi nâ mea a ka hōʻoi 'i ka ikaika. Mau nā o Kepakailiula i mai ka noho kulana, deadlift, Aha kaomi e kū ana barbell, etc. D.

Aie i ka mea i aʻo i wahi 3-4 manawa o ka hebedoma, he mea i ka manawa kūpono e hana i na hookoikoi, a ua komo i loko o ke kaumaha-hookiekie ana Competition. Ke kino i ka mea ia manawa koke komo i loko o ka pāpana o voluminous, a kaumaha hana, mai kela a me keia ha awina i wahi i loko o ka iki mai kiʻekiʻe loa, no ka mea, o ka mea na hopena e hiki kŘpa koke.

Kumu kokua workout kaumaha lifters

Hui o Kettlebell e hookiekie ana ia mau oihana likeʻole Competition. E hoike aku ia lakou i ka hopena maikai, e paa i ka pili aʻo. Lalo mea he piha kumumanao o ka 4 lā aʻo S. Rekston RSFSR champion.

Ka mua ka lā hoʻomaka me ka lele, alaila, - ulupaia a me ka Aha paʻi. Ma hope o ia, a me ka palena iki o ka manawa e hoomaha, ka 'âlapa hele e squat. Ka mea i hahai ia e hoʻokō 'ana ma luna o ke kaomi ana o ka noho hookolokolo mai ma hope o ke poo, a me ka welau a me ka aʻo isometric kino.

I ka lua o ka lā hoʻomaka hou me ka eheu a me ka jerk, transitioning e holo ikaika i kekahi, alaila, o ka lima lua. Ke aʻo hoʻolauna o Kepakailiula ma luna o ka noho hookolokolo, mai ka noho kulana, a me ka welau a pau ma luna o ka hou isometric kino.

Ke kolu o ka lā, e like me ka mea mua elua, i hoʻomaka me tremors a me jerks, laila, i ka 'âlapa ae ka holo ana ma luna o nā lāʻau kī, a kaua flexion, a mailaila aku me ka paona. Next kaomi ana i ka noho hookolokolo mai ma hope o ke poo, isometric kino, a me ka hope, i ka deadlift.

I ka hā o ka lā o ka aʻo mea okoa mai a pau'ē aʻe i loko o ia ka mea i hoʻomaka me ke kea ma ka 8 km, a me ka i kā mākou o 40 minuke. Next - heʻano o nā haʻuki a me ke ola i na mea paahana.

'O kēia ka tentative kumumanao o nā haku o nā haʻuki aʻo.

Kupono hoounauna - i ke ki i ka pomaikai

I mea e maopopo pehea e pono e hapai i ke kau paona ana, e pono e puunaue i ke kaʻina hana i loko o kekahi mau kahua o ka hoʻonaʻauao.

pono ku Weight i loko o ke alo o na manamana i ka mamao o 20 knm, wawae'ūhā mua ka laula a kaʻawale lākou. Pela shackle pono e ia laua i na puupuu wawae. Luna loaʻa kaumaha ua ia, i ka wa a ka torso ua lń i manao kuli, a me ka 'âlapa mea i loko o ka loiloi mua kūlana. Ua noa lima ua waiho ia.

A malaila, e hele i ka backswing. Aie i ka uha mua palena manawa, ka iwi mai luna aku o ka papahele, me ka lima mea pololei, a hele i ka a kowali ae ma waena o kou mau wāwae.

ʻO kēia mau mea i ka papa kuhikuhiE hehee ai - ke olonā wāwae. Gira haawi mai i ka hoʻonui 'ana i ka torso a me ka uha mua nāʻiʻo. No kekahi manawa, a e hooholo i ka sportsman, me ka nele i ka hana lima, e hookuu aku i ka haawe ana ma ke kuʻekuʻe aku, a laila, - straightening i ka lele, a ma keia wahi mea i loko o ka "makapö ke kina ole."

Ma keia wahi, e pono e ku ma kou mau manamana, aʻolua e hoʻokiʻekiʻe aʻe i ka'ūhā mua, e hiki e he uuku podsed, o ka hohonu o ka i hilinaʻi nui ma ke degere o ka wa hoomakaukau ia no ka 'âlapa, a me kona hoao ana.

Ke haka pono maila i wahi like penei. 'Âlapa straightens kona mau wawae, e waiho ana i ka squat, e lawe i ka pololei kulana me ka hana lima, ia ma ke poo. Inā ka Competition ka hāhai Hui o kettlebell punohu, ka 'âlapa pono ma keia wahi, e kali no ka lunakanawai neaiaea e koho i kekahi jerk. Eia, ka mea lele ua hōʻike pū 'ana i loko o ka backswing, a ua hai i ka neʻeʻana.

aʻo kumu o ke

1. Mua 'oe e hele' ana i ke kumu o aʻo, i kekahi 'âlapa pono e like ai-papahana e hoomakaukau ai polokalamu. Weightlifting, e like me ke kaupaonaʻana aʻo, oi, pili, no laila hoi e pono e hoʻomehana i ka tendons, ligaments a me nāʻiʻo nui maikaʻi. Keia ua kōkua ai i nā ma ka hoʻokō 'Bike, jogging, articular gymnastics.
2. Oe pono laila, neʻe ma i ka Laua noi, a e hoomakaukau i kekahi ligament ke kanana nei.
3. Kēlā me kēia hou hoounauna ua wahahee, e pono mua hana me ka malamalama kaumaha, ma ka mea,ʻaʻole i ka mea poino.
4. He pono ia mau hoonui i ka pinepine 'a me ka haawe ana, akā, wale i ka wa a ka' âlapa iho Kahalaopuna ia ia mea ma lalo o kona mana.
5. Once loaʻa kekahi pahu hopu, nolaila, mahuahua Muscle nuipa a. E comprehensively hoʻomōhala a koho i ka hopena, ka mea makemake e efficient e hoʻi i aʻo me ka hola lako a pan a me ka paa ole paona.
6. Ma ka Classic weightlifting kūikawā noonoo ua uku i ka mea i kā mākou pae'ōnaehana ke kaupaonaʻana,ʻaʻole wale nō, akā, i ka helu o kona ala no kekahi manawa. Oia trifles ole e nana, no ka mea, ka mea muscular ke ahonui o ke ki i ka pomaikai.
7. Me na paona pono ia e hana wale i loko o mnogopovtornyh e puhi ia.
8. Direct ala hele, e hele no kā lākou mau pahu hopu, i mea aha.

Ikaika aʻo: me ka polokalamu

E pili ana i kekahi e pono ai workout E haawi aku ana kāu mau koho a hiki i ka luna 'hoounauna e hoʻonui i ka pūnao, e like me ka mea pono pili i ka mea ulu ma ka Muscle nuipa a me ka poʻe e aa ana ka liki ole momona.

A koʻikoʻi Luna o kēia 'ano o ka hana kēia a me ka lele. He mea pono e lawe i ka hoʻomaka kulana, laila, e "huki mai" ke kaupaona a me kekahi lima ma luna o kona poʻohiwi, a kipaku ia ia ma luna o ke poo, a ma ka mea nana e hoole mea, e hana ia mea a pau ma luna o ka hou.

I ka papa kuhikuhiE manao o ia aʻo E e hōʻeleu i pūnao, a hoakaka i ke kumu no ka Muscle ulu.

Like no ke kino, i ke koho ana o ka lawa like, a koho hilinaʻi nui loa ma luna o kou mau makemake ma ka.

Koho ana o ka helu ana o repetitions, a me ka hana kaumaha

Ke hoʻohana kaupaona ana a me ka helu o nā repetitions E e wae pākahi. Kekahi 'âlapa, me ka nānā' ana i kā lākou mau physical ano (no ka laʻana, angular huahelu) ka nui maʻalahi a nui kupono e hana hou repetitions me ka awelika a uuku unahi. Other 'âlapa - ma ke kue.

I ka pono? Aaeei ke dictate i ka meaola iho. Ma nā hua'ōlelo, ma i ka nui o ka laulā 'oe e' oluʻolu, e hana i loko, a me ka pono, e hoʻokō lākou ka pane pololei. Maoli ai, E e mahuahua proportionally ka helu ana o repetitions me ka hoʻohana kaumaha.

Ke mau huahelu o repetitions	I ka wā e e mahuahua ke kaumaha
5-8	9-10
8-14	15-17
14-20	21-26

ka hanu

'Aʻole wale nō i ka pololei hooko ana o na hana, akā, i ka ÷ naehana hanu'ōnaehana hoʻohuʻu he kaupaona-punohu. 'Ana i kūpono breaths ma ka manawa pono, ua kokoke i kekahi o ka mea nui keia no ka hoʻokō' ana i nā hualoaʻa. A mau interrelated i keia mau mea elua, mai ka akau a me ka noho'na makaainana i ulu hoʻokō ana o nā mea a pau i ka hoʻokō 'ana i ku ole ma ka hanu, a waiho ia laumania. Ma keia hihia, no ka hanu pono i ka manawa'ākau,ʻo ia ka hooko ana o ka noi ka nui maʻalahi.

Kekahi haiahū kūmau ma kekahi aoao a me kekahi mea ma ke kua o ke kaula o ka hewa, a ma ka huli ke alakai i ka hewa.

I mau, eia wale 3 o ka naehana'ōnaehana, akā, me ka mea pono ka mea he tricyclic. I ka manawa ia he mea he ala, i hiki i ke kūlou iho, ua waiho-kua a me ka maʻalahi hanu. Ua welau i ka ia manawa like o ka hoʻopau 'ana i ke olonā wāwae. Ke hope hapakolu o ka inhalation e halihaliia oia iwaho oi hoʻomaka koke ma mua o kona puka.

Once ka 'âlapa hoʻomaka e kūlou iho, e komo i ke kahua, a straighten i ka lima, a laila, i kēia manawa, he mea ka exhalation. A hiki i ka wā i hāʻule o ka paona kekahi pōkole hanu, a me ka wā hakumakuma - Exhale.

ma ka hopena

¶ A i ka mea mua aia ma luna o ke kumu o ka ike ua i, e hiki ke pakele, e hele i ka hale kūʻai, a kūʻai i kettlebell. Price mea i pololei ai biting, no laila, kela mea keia mea hiki ke hoolawaia ma, e hooikaika i ko lakou ola. 'Ana ua pono manawa, i ka Poakahi a me ka New Year, like me ke ano mua mawaena o na mea he nui.

Inā e lawe ana ma nā 'ano o nā haʻuki eiiieaena (i ka papa inoa o ka a hiki ana i ka infinity), ka mea i hana ia me dumbbells mea i waena o ka loa ka hoʻokō. E ho'āʻo i ka mea, a ua ike ia no oe ia oe iho.