"Powerlifting" (cervix): hōtaka whakangungu

Simple, engari i te wa ano nga matatini hōtaka "Powerlifting" Sheyko Borisa Ivanovicha he nanakia rerekē, me te rāhuitanga kai. Tenei pukapuka whakarato whakautu ki nga pātai katoa he taitamariki e kore anake, engari ite kē kaitäkaro. Ko te kaituhi ko te mana i roto i te powerlifting, ahakoa e kore e matau katoa, ka piri ki tana hōtaka.

takoto te painga matua i roto i te meka e konei i reira he mahi mō ngā taumata rerekē o te whakangungu o kaitäkaro, reira tino e taea ki te whiriwhiri i te aratau tino tika ana tetahi tangata. ture Basic hanga tonu mārama ki te tangata he aha te kawenga tiai maira ia i roto i te heke mai. Na reira, kei te tino tohutohu te kaituhi, me te tahi atu kaitäkaro mātanga ki te pānui i te pukapuka i timata ki te pito, e kore te aperaa i te whakataki, me te mutunga. Kore e kore ka e hanga te hōtaka i te taumata rawaka, i te mea he aha ki te whakatutuki i kore e te hua e hiahiatia ana te mahi.

Boris Ivanovich Sheyko

Ko te taitara o te kaiako kororia o te USSR i powerlifting riro totonu Boris Sheyko. "Powerlifting" - he tikanga o tona faaineineraa mo nga arresters, e tauturu kore tinana anake engari ano feruriraa ki mai i roto i te puka mo te whakataetae ka ū mai. maha Tapeke o ngā pukapuka whakaputaina, te wahi, te maona mātanga me te kaiako tiri tana ake tikanga whakamahere mahi ahurei mō kaitäkaro.

powerlifting Shejko

Tenei hōtaka whakarato kaitäkaro wetekina ana i roto i nei te paku iti ahotea kaha. mahi Whakangungu Powerlifting Shejko i runga i te pūnaha ākonga, e ko, ki te i hiki i roto i te wāhanga mua i roto i toku kahore matenga, ka kore e taea e ki te ako o nga ra i te tokorua. Waihoki, i hanga reira me tenei tikanga: ki te hoki tetahi wā o te wā taea ki te whakaemi ope ki te wikitoria i roto i te whakataetae te kaipara he, a kahore he tika te tokorua whakamutunga o wiki.

I roto i te meka, ki te tamata koe ki te whakatutuki i te hua e hiahiatia ana i roto i te torutoru nga ra i muri i te tau faafaaearaa roa, ka exacerbate anake reira i te āhuatanga, me te e whakaititia e te nui kua iti o pūngao, e ka whai ki te kia hanga. He mea tika ki te āta tautuhi me te mau tonu, ka e tae i te kaipara te tihi o ratou ake tinana tinana. I roto i tenei take, he mea pai ki te āwhina i te kaiako. I muri i te katoa, kei te takoto hoki te ki whakamōhio te uara paroita o ope katoa pau, ka tukua atu i te ara tika.

Ko te mau parau tumu o te mahi whakarōpū

Kei tēnei wāhanga o te hōtaka Borisa Sheyko "Powerlifting". Kei te whakaaro te reira nui, a e tūtohu ana ki te whakaaro i roto i ngā kōrero i te kaitäkaro tino tauhou me ngaio, kua tae hua nui i roto i to ratou mahi. Here korerotia te o pehea, he pūnaha o mahi tinana, me te he kawenga tohaina i roto i te iwi ki ngā taumata rerekē o te whakangungu.

mahi Basic me matatau

tautuhi ana te mahi whakarōpū e te pūnaha o mārama rōpū tohatoha me subgroups. hāngai ana tēnei tohatoha te anake i runga i te āhuatanga ngā. Theory o te mātauranga ā-tinana, me te "Powerlifting" kaki wehewehe toru ngā rōpū matua o mahi mō te ahua rawa o hākinakina tetahi:

1. Whakataetae.
2. Rawa-faaineineraa.
3. Obschepodgotovitelnye.

Ko te rōpū tuatahi ngā mahi e ngā i roto i te hōtaka whakataetae me whakamahia i roto i te whakangungu. Ko te tokomaha ngā te whakataetae matua: te ãpoko ki te tāuhu press pae (tūnga whakapae), te deadlift.

Ko te rōpū tuarua ko te mahi e e te nuinga whakahaua anake ki ako me te ka tino huānga takitahi tangohia i te rōpū o te taputapu whakataetae. I tua atu, whakawhetai ki te pūnaha rawa-faaineineraa, e taea ki te whakawhanake i ō rātou ake mau huru-tinana e he tino nui hoki te kaipara ngaio kaitäkaro. kia tonu kia kaha, manawanui, ngāwari, me te tahi atu mau huru maitatai hakari i roto i te kaipara tika. Ko te hōtaka ngā te mata-i roto i te mahi: ãpoko, poka pae, te pamu.

Me kï reira e tetahi mahi ko te rawa-faaineineraa anake i roto i te kaupapa e kei reira nui ritenga ki te āhuatanga whakataetae.

I tua atu, kua wehea te rua te rōpū ki supply, me te whakawhanake mahi, i runga i te arotahi rānei. Whai wāhi ki te whanaketanga o nga momo tuatahi o te toi me te kaupapa, i te muri e hāngai tika i te whanaketanga o te tino huru maitatai o te kaipara. Ko reira utu ki te mahara e whakawhanake whai te pānga rohe.

whakamahia kupu o te toru o nga rōpū e ki ake i te taumata whānui o ngoi o te kaipara, me te mo te whanaketanga o ngā rōpū uaua takitahi. Ko te rārangi ngā obschepodgotovitelnyh mahi: mahi ki te tāuhu, faataahurihuri, i te omaoma, omaoma, ki te pauna, dumbbells me absorbers. te tauturu ia ratou katoa te kaipara ki etahi. tenei rōpū he rerekētanga nui i te ngā mua rua. whakaaro mahi whakataetae, me te rawa-faaineine te ki hei te turanga, me te obschepodgotovitelnoy - he tāpiritanga anake. whai te reira i taua arotake, me te whakarite ia ratou mo te ki ratou ake ope kia rerekē.

pēhia pae

Ko te ao tenei mahi, kia rite ki e whai wāhi i roto i te rua ngā rōpū matua. Ka rite ki whakataetae, rere reira anake i runga i te pae whakapae. mārama whakatakotoria Rod i roto i te ringa tika me whakahau o te kaiwhakawa reira e tika ana ki te raro i te pouaka ki te hanga kitea he okioki, a ka kotēhia i roto i te tika ringa.

Ka rite ki rawa-faaineineraa, kia whakamana i mahi pae press e rua i runga i te whakapae, me te i runga i te pae i tahuri. Hoki, kua tukua te reira ki te mahi, e kore anake upoko ake, engari ki runga ki te obratnonaklonnoy pae. I roto i tenei rōpū, ka taea e te pae whakakapi te dumbbell.

mahere whakangungu tohu

Ka taea e ia tangata tamata ki te mahi i mahi taketake, e whakarato ana pūmanawa W eyko "Powerlifting".

urupare pai e pā ana ki te hōtaka

Ka rite ki tetahi pukapuka, technique "Powerlifting" kaki he urupare kaipānui. Aua'e, he nui atu kino reira pai whakaaro tīmata me kaitäkaro ngaio.

mea rave rahi te iwi e tauturu tenei pukapuka ki te ako e pā ana ki te uaua e hiahia ana koe ki te mohio rite, e kore anake te kaitäkaro. whakaahuatia ana tēnei tukanga i roto i ngā kōrero i roto i te whakangungu me te rauemi atu. I tua atu, he whakaahua i ia mahi, a ka taea ki te mahi tika a ratou iwi.

Ko tētahi atu meka nui - whakaahua ana te pukapuka i te kaitäkaro tikanga ao-te piha haapiiraa. He maha kaitäkaro tauhou ahu ki te whai i te tauira o te hunga e kua tutuki nui i roto i te hākinakina. Na reira, tenei wāhanga e kore kotahi i roto i te pukapuka. rata ana "Powerlifting" hōtaka Shejko ihirangi ataahua mārama ki te katoa.

Me kï reira e reira e he maha rawa o ngā kaipānui e kua riro he nui te pānga i roto i te powerlifting, a ka anga ki te tākaro hākinakina i muri i te pānui i te reira.

āputa kaituhi

Ka rite ki kua whakahuatia i runga ake, te urupare tōraro e tata kahore whakangungu mahere Powerlifting cervix. Hoki arresters Ko reira he tohi lēsoni whakangungu pai ki tūtohutanga tika. Ko te mea anake tuhia kaitäkaro - te reira ngoikore rawa ranei kawenga kaha rawa. Otiia e kore e wareware i hoki tangata ia te taimaha anō me te maha o aua ki kia tatau motuhake. Na reira, Kua korerotia āputa motuhake i roto i te kaituhi, me te rauemi katoa aroaro i roto i te hōtaka turai kaitäkaro ki whakaora hou. Ko te pukapuka kaki "Powerlifting" i tauhou ki rangatira ka taea ki te tae i te i tetahi tangata tino nei e te hiahia me te puai.