Weightlifting, hoʻokō ': paʻa papahana

Hana, perseverance, willpower, hoʻi nâ mea - ole ia oe hiki ole ke hana i ke kanaka i manao e lawe i keia sport like weightlifting. Aʻo i loko o kēia sport mea he okoa nenoaiu, oe e hahai ina oe e makemake, e hoʻokō maoli kilakila hopena. Kēia kumuhana He loa hana hoihoi. Ua loaʻa he hailona o nā lāliʻi, lāliʻi a me kekahi nuances. Ae make na mea mea hiki ole ke hai aku, akā, i ka mea nui wale nō, e hoailona oukou i ke kumukuai noonoo.

omaka aʻo

Aʻo i loko o weightlifting no beginners, o ka papa, radically okoa mai ka papa hana, a hana aku me ka hoao ana i ka 'Oihana. Akā, ka mea, he paena wale pono hoʻomaka. About mea e e ke kaʻina o methodological ala, ua nui ka hoopaapaa. Oiai i lawelawe 'ia he scientific study o ka ninau, o ka mea i haawi mai i nā hualoaʻa he kupono pane i kēia mea.

Classic kino e pono ai, e hana i ka ekolu pūʻulu: mau lima jerk, weightlifting umauma, a pahu aku ai i mai ia. Ma ka mastering ia, e pono e ike i ke 'o ka haʻuki. Ke AIM o ka weightlifting mea e hoala mai i ka i kā mākou paona. No ka mea, nâ kino pono e aʻoʻano hana i loko o ka huipūʻana me ka haawe (lele).

Inā he kanaka 'aʻole e like me kēia mau pono kīvila kanaka e pono ai, o ka hopena hiki ole ke hana ole. I ka mea,ʻo ia ke kahu moku erroneous amateurishʻano hana. Inā he mea i nui nā kaupaonaʻana, a me ka haawe i hoʻonui / deceleration o ka hookolokolo, aole ia e hiki ke koi 'ia waiwai.

Kela manawa, i keia kahua mea hiki ke Hahai I noniakahi hoʻokokoke mai, i pono ai ka 'âlapa ka hana ana, a me ka helu o nā kino nona Muscle ulu. No kā lākou uluʻana, ma ke ala, e pono e hahai a me ka ponoʻai, mea kōkua i ka loa kumuʻiʻo maʻiʻo.

Mastering jerk

Me keia a hoʻomaka weightlifting. Aʻo nona me keʻano hana o ka 'âlapa ma familiarization undergo i ka ono o ka laau me ka waiwai. Ua hoʻomaka me ka hoʻokō 'ana a me ka traction me ka mea mua i hoowalaniaia mai ai. Ia mea i ke kanaka ke hoala mai i ka hookolokolo ana i ka pahu, a me ka straightening o ke kino torso a me nā wāwae. ua mālamaʻia kino,ʻaʻole wale nō ma luna o ka papahele, akā, kekahi me ka kekahi kiekie (Ua laweia ka laau, mai ka pahu, coasters, etc. D.).

Me kēia mau kino hiki ole ke hana, no ka mea, mea wale nō me kā lākou kōkua i ka novice ke aʻo ana i ka straighten i ke kino. Wale mastering i kēiaʻano hana ma hope o 'oe ke hoʻomaka e jerk i ka lunge. Ma kekahi hihia ole squat! E hele mai ai i keia, ua pono aʻo mua o ka hoʻokumu paʻaʻana, a waiwai ka hoao ana.

Këia jerk, novice 'âlapa hana e like me ka neʻeʻana kino me ka iwi. Ma hope iho o ia, ka mea aʻo e hoʻokū i ka hookolokolo ana i ka pahu. Mua me ka lunge. Ia ia, e hiki wale ke hele ma ke kūpono 'ana o ke squat. He nui no ka hoomanao ana i ka hou 'aneʻi Radio kūlana ano nui i, no laila mai i malama ole hana kino mai kekahi mau kulana. Ma ke ala, i ka pahu aku ai i, mai ka pahu, oia hoi ka mua manawa lawe mai me ka ho'āhewa wale.

E hoʻohui ia me ka pahu aku ai i kou pono e kau i ka barbell ma ka hoowalaniaia iho au, aligning ia ma ka umauma pae. 'O kēia ka ho kulana. Me ia i ka 'âlapa hanaʻia ka pahu aku ai i a me ka hoouka. A hiki i ka noi 'ikepili e hoʻohana' ia e ia ma ka kohu kūpono 'ilikai, e hiki hui pu iho la ia.

E hana ma biceps

Me ka mea, aole ia i hana i ke kaumaha punohu. Aʻo like novices manaʻo, e nā flexion (kino me dumbbells, no kekahi laʻana), no laila, i ka lima mahuahua. Akā, ma ka mea, ua olelo o kekahi aʻe. He mea pono ia e ka notorious hoounauna, e like me na mea a pau e hiki ke kōkua iā lākou: e unuhi i lua kaomi waina a me ka lolo squats ma kona umauma, a ma luna o kona kua, e hookuke. ʻO lalo laina mea i keia e loli ai i ka hua o na lima. Mana wrenches, broaches kaili loaʻa a me ka jogging, e lawe ana i ka lio - mea hiki me ka nui loa hooikaika i ka lima. Ia e kūlike loa, i ka'ūhā mua, a me ka brachioradialis Muscle.

Flexion a me ka nui coaches mai e kūkā i ka hana, no ka mea, ka mea, hoʻopau ikehu, a me ka mea hiki ke hoolilo ia i oi maikaʻi kēia hana e hoʻonui ai i ke kūpono 'ana o ka nui Muscle pūʻulu e ho ololi i ka laulā o ke kaupaonaʻana punohu. A, i ka uie kekahi hapanui hewahewa o flexion he kūlana maikaʻiʻole i ke kohoʻia o nā lima. A ua pono, e lawe i ka pou.

'Oihana' âlapa, hōʻike no workout weightlifting no beginners, kau maikai kākauʻana ma luna o ka mea e nui mau lima, i ka alualu o ka i ua pinepine hoouna aku ai i na malihini,, pinepine alakai i ka pilikia a me ka mālama o ka hookolokolo ana ma ke alo kulana. A me ina ka 'âlapa, aole hoi i lawa ka ikaika - e lawe, a hookomo iho la ia e e paʻakikī no ka nele o ke kohoʻia. Nolaila, ina e makemake ole wale no ia i ka weightlifter, akā, no hoi i nui mau lima, e pono hoʻopoina no e pelu ana a me ka uku hou hoolohe i ka Hawai i mau laau la.

triceps

Akā,ʻaʻohe like o keia hapa o ka lima hiki ole ke hana weightlifting. Aʻo koi 'ia e nā hoʻokō' i loko o kā lākou ulu. Big triceps i kekahi mea, aole ia ālai ia 'ole i - ka mea, e kōkua ma ka hopu ana i ka hookolokolo.

No ka mea, i ko lakou ulu pono, e hana ka Aha lua kaomi waina. Mau kino hoʻomōhala nā poʻohiwi, i na mea kaua, a hoʻi me kā lākou mau wāwae. Ma na olelo e ae, e kōkua i ka hoʻoikaika 'i ke kākoʻo ikaika, i mea e pono ai hoʻopunipuni i ke koʻokoʻo ma luna o kona poʻo, a me kona mahope ka mālama. He heʻeleu hana o ka lua kaomi waina a me ka mea i kā mākou hiki kaumaha ka poʻea pau i ka muli o ka nui horseshoe triceps, ike i ka luna 'âlapa.

Ma ka manaʻo o kēia mau kino pono e hoʻokokoke akula responsibly. A pau i ke kaumaha 'oe pono e kaomi a me ka ia, aole i like ka oluolu i ka mea e like me ka mea. A i ka wā i hoʻomaka ai i kiʻi maoli maikaʻi, e loaʻa, e hoʻouka hou aku au i kekahi 10 kg. A laila, i kekahi 10. A no laila, systematically. He paʻakikī, akā, e nānā aku i ka hopena o ka 'Oihana e noho ana ma ka lilo o ka like' ana i kūpono aʻoʻia, e kaomi i ke kaumaha o ka oi ma mua o kekahi, a me ka hapa manawa a lākou iho! A me keia mea i ka palena. Russ Knipp, no kekahi laʻana,'uī ke kaupaonaʻana, i palua ka oi aku mamua o ia no ia ia.

More ma ke kūpono 'ana o nā triceps (e like me ke kua, i na mea kaua a me nā wāwae, niioaaonoaaiii) he aha ka pahu aku ai i-ae la me ka paona. Ka mea, e hui pu iho la ia me ka zhimom no ka mea, na triceps pahu-UPS i hana okoa. E pono e hoomanao i keia Muscle mea nui oi huikau ma mua o ka biceps, pela no oe e hana kekahi mau kino no ka pono o nā mea a pau kona māhele a me ka hoʻokō i ka maikaʻi hopena.

ancillary lako a

Mai ke aʻo papahana ma ka weightlifting ua ikaika e waiho ia 'ā nā pahu aku ai i-ae la me ka lua, e pono e kamailio e pili ana i ko lakou pono i ka hana.

Mua, e pono ai aʻo. Ka mea hoʻomaka Pono e aʻo i ka hana ekolu e puhi ia o ka iwakalua piha pushups. I ka wa e loaa mai, e nui ana ke hooloihi i kaupaonaʻia. Kekahi weightlifters E hoʻohana i pela 'ia no ia ciia. Other mea'ūmiʻi dumbbell ma waena o kou mau wāwae. 'Ē aʻe i ke koʻokoʻo "pancake" ma luna o kona kua. All koho i loa maikai, aka, ina he kanaka ke aliiwahine hanohano e hahai i kēia sport oihana 'o ia, ke kāʻei iā ia i loko o kekahi ala e pono ai.

No laila, aha mea i ka manaʻo o ka pahu aku ai i-UPS? + 50 kg bodyweight. A loaʻa i kēia pahuhopu, oe e pono e hoomahuahua ia. Pākuʻi i ka iki kaumaha. ? Aeiiaiaiaaia e hana pahu aku ai i-ae la i na hebedoma a me ka hoʻololi i kela manawa o ka helu ana o hoʻopaʻa i ka 'a me ka Rep. Lau,ʻewalu, elima, ekolu, elua, elima, ekolu, ekolu. A me kekahi manawa, i ka malama - ka mooolelo o ka pahu aku ai i. Akā, he mea mau pono, e hoʻopau i nā hoʻokokoke mai hoʻokō kino me ka hoemiia kaumaha. Hua 25 kilograms - a me na manawa he nui me oe i hana.

Kekahi hookoikoi i e e komo pu ma ke aʻo papahana ma ka weightlifting - he pullover me ka pololei i na mea kaua. No ke aha la e au e pono ai ia? No ka mea, ua hoʻokō 'ia ka hana ma ka aoao lōʻihi o nā triceps a hiki i ka max. Hanaia kekahi me dumbbells a me ka barbell. E hana pullovera i ke moe ilalo ma ka Aha (ke poo e kau mai i ka lihi o waho) a lawe i ke kia o ka mea nāna e kōkua. Wā no lakou iho i kaʻoluʻolu ikaika hawewe, ia mea pono e huki i nā mea kaua a hiki i ka ho wahi. A laila, e ka pullover (kekahi hoʻokokoke - 20 repetitions) a me ke koena. E pono e hoomanao - lima e e like pololei i hiki. 'Aʻole lena i kekahi manawa, i ka wa o ka dumbbell / barbell ma lalo o ke poo. I hoomakaukau ia no ka hoʻokō 'ana o ka lua o ka hoea mai, ka mea i pono, e lawe hou i kaupaonaʻia. He nui na malihini, ko lakou naau, e hoailona oukou i ka mea e hiki mai ana 20 Rep me kaumaha dumbbells i hiki ma mua o ka mea mua.

Alexander 'ana i kūpono medvedev

Special noonoo makemake makemake e hōʻike i ka'ōnaehana o lōʻihi-makahiki aʻo i loko o weightlifting, hoʻomohalaʻia Alekseem Sidorovichem Medvedevym - Soviet weightlifter, ke koa a me ke koa o ka USSR, 'Eulopa a me ke ao nei. Kēia kanaka i paʻiʻia na hana hou ma mua o 400 (17 o i mea hoolaha aku), ana i hoolaa aku ai i ka ulu ana o keia sport ma ka aina, a me ka honua, e like me ka pono me ka hui a me ka hoʻolālā o ke aʻo kaʻina.

Kona aʻo'ōnaehana Weightlifting ua haawiia'ku i ka poe a pau i makemake e hana me ka 'oihana' o. Best ka lehulehu ākea noonoo paʻi ma Moscow i loko o ka makahiki 1971, o ka hana, ikeia like "nunui-makahiki hoʻolālā hoʻokō '."

Medvedev 'aloʻahia ia weightlifting o ka mämä holo-mana hahau, a ua inextricably ua hoʻopili nāʻaoʻaoʻelua o ka ha awina. Kēia sport komo ai ka hoʻomaikaʻi nā ke kino ai 'ano (me ka kūikawā), a me ka oaoieei akamai. Kēlā me kēia 'âlapa pono maopopo ia weightlifting mea i hiki ole i ka hanaia'na o ka maikaʻi biomechanical keia o ka hana, hiki hoi kona Loaʻaʻia, e hoʻomaopopo.

aʻo kālaiʻike

Ke Soviet kokoke i ka kūikawā hihio o ka weightlifting. Ua ike Helu haʻawina like me ka stimulus no i ke kino reacts i ka loli i loko o kona hana. Ia mea he hopena o ka intensification o metabolic aʻo ua malamaia, hou ke koko holo a me ka ikehu hoonohonoho hou,ʻeleu hanu a me ka oi. Ae, kona i ka hopena o ka 'âlapa ka kulana mea hale lio. Akā, i ka hopena o ke aʻo, e like me ka pono me hoʻokāʻoi pūnao, mau.

Kaʻike o keia physiological 'ano a me ka ua i ka kumu o ka Soviet hele. Nâ kula - ia mea,ʻaʻole pono physical hoounauna, a me ka ala, e hoʻopiha i ka micro- uhaʻi au i nāʻiʻo. He mea e loli ai i ke kino o ka kūkuluʻana a me ka loli ai i ka liluwelo'ōnaehana like me ka a pau. Hana pēnēia, hiki mai kēia kuanaʻike haawi i ka holistic nānaina o ka hopena o ka stressor (hoʻokō ') a kōkua e hoʻomaopopo i ka i kā mākou Loaʻaʻia o ka weightlifter i loko o ka makaukau o kona poe kanaka polokalamu.

Ke Bulgarian aʻo'ōnaehana

I weightlifting lohe nuiʻia ka inoa o ke kaʻi 'Ivan Abadzhiev. He Ua hoomakaukauia ka poe koa e ae Qatar a me Tureke, no laila, nui ka poe i alakaʻiʻia e kona polokalamu.

Bulgarian iaoia mea maikai no ka mea, aohe pilikia o ka overtraining. Ka rula ua: neʻe kūpono, a i nā mālama i ke hakuloli i kou kino i ka stress, i mea i mua no ia i hoʻokō '. Maikaʻi loa, e makemake e pana aku au i ka aʻo hapalua o konaʻeleu ka lā, a i ole lawe aku. Oia weightlifting. Workout 1 manawa no hebedoma - keia mea i ke alahele e loaʻa ai hiki hualoaʻa ma keia sport.

Eia hou, i ka pilikia o ka poino, a me ka maʻi luhi mea nui emi ina mākou e ole lawe lā mai, no ka mea, o ka adrenaline holo noke i loko o ke kino, ka hoʻopukaʻana i ka kumuʻiʻo hoʻololi kemikala. Nō hoʻi, i ka 'oihana' âlapa e lńkou me kēia papa hana, hakuloli i ka loa kilakila mālama '-paona, oiai ko lakou mau hoa ho'āʻo ia wale' ana i ka hoʻok & ucirckû.

Eia naʻe, Ua hiki ke wehewehe i ka papa kuhikuhiE mākia Abadzhieva e aʻo i kona mau haumana a pau i ka pā o ka hana. A me ka mea kani e like keia: "Mai Mai ho'āʻo i ka hana emi mai ma mua o ka i kā mākou."

kōkua maikaʻi kėia manawa

Keʻano hana o ka weightlifting aʻo pūʻia hoʻokō i kekahi mau kino, he nui no a he poe noonoo ole, akā, ma ka ike maopopo e loa kekahi, a eiiieaena. No ka mea, ua nui ke lawe i loko, no na koi ma ke kaʻina.

I ka polokalamu o weightlifting workouts nā kino, e hoʻomaka ana me ka punohu koʻokoʻo me papala noi huakaʻi. I ka mea, loaa ia, ia mea pono e koho ia i loko o ka palapala manao no ekolu i eha kekona.

? Aeiiaiaiaaia mua kēlā me kēia workout hana kino ma luna o ka ulu ana o ka abdominal a me ka hoʻi nāʻiʻo. E like me ka paona, a me ka ia. Norma - 4 e puhi ia o 8 Rep, a laila, hiki ke hoomahuahua ia inā makemake. A laila, e pono e hana i ka moʻo o Lele.

Lawelawe i ka ia 'ano o ka hoʻokō', ia mea,ʻaʻole e pono ia e ka waena hoʻokokoke mai. Oia la, aka, ua paipai aku ia oe e ho'āʻo likeʻole ke kaumaha. A me ka haawe ana, ma ke ala, e like me ka maikaʻiʻana.

E hoolilo ana i ka Hopuʻono wale nō ia, ka mea i pono, e lawe 3-4 kekona, e hooki aku i, ka laka bar. Ke hoʻokō 'Ua hana me ka wiwo ole, akā, me ka hassle. Lalo i ka hookolokolo maluhia.

E like me ke ao polokalamu no ka weightlifting workouts nā kumu me nā paona. Weight pono koho i ka mea i hoala mai i anei 8 manawa i loko o 4 e puhi ia.

kuka me

Ua mea i ke kumukuai o 'ana i kumumanaʻo o ka noonoo ana, e kamailio ana weightlifting. Aʻo polokalamu, ma ka mau, e mau makaukau pākahi no kēlā me kēia 'âlapa ma ka nānaina o kona physiological ano, nā mākau (a emi paha) a me nā mea hiki. Akā, me ka mau, weightlifters hana i ka mea kino.

Ka mua aʻo kau ua nona ma ke kūpono 'ana o ke kua a me ka pahu. Ia ka leo o mea ia mai nā ':

• Hyperextension (3 e puhi ia o 10/15 manawa).
• Stanovaya panina koʻokoʻo (6 i 10).
• Ka Aha kaomi (6 i 12).
• Huki i kona poo laulā loaʻa (4 i 12).
• Ka Aha dumbbell ma ka huina o 30 degere (4 i 12).
• Link kookoo ma ka hene aʻe loaʻa (4 i 12).
• Hookiekie ana i ka wāwae i loko o ka pa (3 i 15).

Ka helu o nā hoʻopaʻa i ka 'a me ka Rep hiki e like kū kaʻawale. Ma mau, e lawe ma kahi o ekolu hora.

Ka lua o ka hoʻokō 'Ua nona i hooikaika i ka lima. Ia ka leo o mea ia mai nā ':

• Miki pu triceps o nā lāʻau kī, (5 i 12).
• ʻeli ka Aha ololi loaʻa (5 i 12).
• Dumbbell hoʻohuli "hāmare" (3 i 15).
• Palani kaomi ku me ka dumbbell (3 i 15).
• Pullups umauma aʻe loaʻa (4 i 12).
• Flexion a me ka hoʻolōʻihi 'ia' ana o ka na pulima oʻu mau (3 i 15).

Ke kolu o ka aʻo Ua pono ai no ka hooulu ana o na lima a me nā wāwae. Nolaila, he mea pono ia i ke kēia mau kino.

• Squats poʻohiwi (4 i 10).
• Ka Aha dumbbell alternately i loko o ka "noho" (4 i 12).
• Ho'āhewa wale me ke koʻokoʻo (4 i 10).
• Kihi loa ma kaʻiʻini Aha (3 i 15).
• Ka hoʻokikina ma luna o ka 'aukā (3 i 15).
• Mahy dumbbell i loko o kaʻaoʻao (3 i 15).

Me kēia mau kino hiki ole ia i ke aʻo polokalamu i loko o weightlifting. Hoʻoholo 'ana e hana i ka lealea, e hoʻomaopopo ke kanaka ia ia, e loaa ia ia ke lilo aku i kēia manawa nui a me ka ikehu like pono me manawa. Ma mua, e hele iʻekolu lā o ka pule, akā, laila, ke aʻo, e pono e e paa hou pinepine ia. Akā, ma ka Noho manawa kanaka ke kālele 'ia i loko o oe ia oe iho. A me keia mea i ku pono molowa ole kumu hoʻomalu i nā hualoaʻa.