Ingabe ingane yakho ifuna ukuba ngumculi onzima? Hlola lo mdlalo
Ngenkathi ingafani ne-Olympic weightlifting, amandlalifting anesethi yawo yabathile abazinikele nabalandeli. Kungase kubonakale kulula: phakamisa isisindo esikhulu sokuwina. Kodwa ukuphumelela kwamandla okusha kwentsha kudinga ukuzinikezela nokuqaphela izinqubo. Ingabe ingane yakho inamandla negqoko lokusebenzisa amandla?
Okuyisisekelo: Amandla e- Powerlifters ancintisana ngemicimbi emithathu, ezama ukuphakamisa isisindo esikhulu kunabo bonke.
Imincintiswano ingabandakanya eyodwa, emibili, noma yonke imicimbi emithathu. Kulowo nalowo, abagibeli bazenzela imizamo emithathu, futhi okusemandleni abo kulawo mathathu (isisindo esikhulu kunazo zonke) kuba isikolo sabo kulo mcimbi.
- I-Deadlift: ukuphakamisa i-barbell kusuka phansi, kuze kube yilapho umlindi ekhona endaweni emihle ngamadolo avaliwe (izingalo ziqondile, ngakho isisindo sisezingeni lesenzeni)
- Ibhenki cindezela: ukuphoqa isibhamu kusuka esifubeni, ngenkathi ulele phansi ngekhanda, amahlombe, futhi emuva ebhentshini
- I-Squat: ihlahlela phansi kuze kufike amathanga afana phansi, ene-barbell emahlombe
Bobabili abagijimi besilisa nabesifazane bancintisana ekusebenzeni amandla, futhi abagijimi bahlukaniswa ubulili, ubudala, nesisindo somzimba.
I-formula yembalo ebizwa ngokuthi ifomu likaWilks ngezinye izikhathi lisetshenziselwa ukufaka amagoli. Umuntu ngamunye ophikisana naye unikezwa i-multiplier ngokusekelwe kwesisindo somzimba wakhe. Uma bonke abagijimi bebenzile imishini yabo, amanani abo athulwe yilo nombolo kaWilks.
Umncintiswano onomfanekiso wokugcina wokugcina uyinqobe.
Amakhono adingekayo / asetshenziswa: Amandla, ukuzimisela, ukugxila.
Okuhle kakhulu kubantwana aba: Ukuthanda ukuqeqesha ngokungathí sina nokuqaphela izinqubo; ukuphikelela.
Isikhathi / uma sidlala: Kungaba unyaka wonke. Imincintiswano yesikole esiphakeme ivame ukuqhubeka ebusika nasekuseni.
Ithimba noma umuntu ngamunye? Umuntu ngamunye, kodwa abaqeqeshi bangaqeqesha ndawonye njengeqembu ukumelela isikole noma iqembu.
Izinga: I- USA Powerlifting (USAPL) inamazinga omusha wezingane kusukela ekuqaleni kweminyaka eyi-10. Ngakho-ke ingaqhubeka namazinga asekelwe eminyakeni yobudala kuze kufike kuJunior (ubudala 20-23). I-Amateur Athletic Union (AAU) inezinhlangano ezindala, njengoba kwenza i-Natural Athlete Strength Association (NASA). Ezenzakalweni ze-NASA, izingane ezingu-13 nangaphansi zikwahlulelwa ngefomu kanye nekhono labo, hhayi kuphela inani lesisindo esiphakanyisiwe.
Izingane ezidala zingaqala: I- USA Powerlifting inezigaba zezingane ezineminyaka engu-10 ubudala nangaphezulu. I-AAU ivumela abancintisana bancane abaneminyaka eyisithupha ubudala. Kuphephile ukuba izingane ziqale ukuqeqeshwa kwesisindo ngendlela elawulwayo, eqondiswayo njengentsha eneminyaka eyisithupha noma eyisikhombisa ubudala.
Uma ingane yakho ifuna ukuqala amandla okufaka amandla (noma noma yiluphi uhlobo lokuqeqeshwa kwesisindo), qiniseka ukuthola umfundisi ofanelekayo ukuba aqondise ukuqeqeshwa kwakhe. Kubalulekile ukuthi abahlengikazi abasha bazi ukuthi bangaphakamisa kanjani ngokuphepha, ngekhono elifanele, nokuthi bahlakulele amandla emisipha yabo eyinhloko kanye nehlombe ukuze bavikele imizimba yabo ekhulayo.
Kuyafaneleka izingane ezinesidingo esikhethekile: Yebo, kuye ngezinselelo zezingane. Ama-Powerlifters angakwazi ukuncintisana kwi-Special Olympics kanye neMidlalo ye-Paralympic yasehlobo.
Abanye abadlali abanokukhubazeka nabokukhubazeka emzimbeni bahlangana ngokumelene nabompikiswano abakwaziyo.
Isici sokufaneleka : Ukunikezwa amandla okusebenzayo akusho ukushisa ama-khalori amaningi anjengokuzivocavoca komzimba. Kodwa-ke, iqinisa imisipha namathambo, okubalulekile empilweni enhle kanye nempilo yonke. Ukuqeqeshwa kwamandla kuyahambisana nokuzivocavoca kwe-cardio ukuthuthukisa umzimba.
Izinsiza: Abanye abasebenzisa amandla okugqoka bagqoke izitshalo ezikhethekile zokusekela ukubasiza; bancintisana "imishini". Ngaphandle kwalokho, abagibeli bangakwazi ukugqoka i-singlet engeyona eyesekela "imicimbi eluhlaza" noma "engavunyelwe". Amabhande, izicathulo, isibindi namadolo asemadolweni avunyelwe kuzo zombili izinhlobo zemicimbi, nakuba imithetho ibeka imininingwane ecacile yalezi zinto.
Izindleko: Ubulungu ku-USAPL (edingekayo ukungena kuyo) kubiza u-$ 30 / unyaka wobusha noma u-$ 15 ukuze ubulungu bezinyanga eziyisithupha esikoleni esiphakeme sonyaka. Ama-Lifters azodinga ukuthenga ama-suits abo, ama-wraps, amabhande, njalonjalo. I-suit ingaba kusuka ku-$ 50 kuya kwezingama-dollar ayikhulu; Izigqoko nemikhono zisezintambo ezingu-20-25; ibhande eliyisisekelo liqala cishe ngama-dollar angu-25.
Ukuzibophezela kwesikhashana okudingekayo: Lokhu kuzoxhomeka ekufuneni komqeqeshi noma kumqeqeshi nakwezinga lomdlali lomncintiswano. Ukuhlangana kungadlulela amahora ambalwa noma izinsuku ezimbalwa, kufaka phakathi isikhathi sokulinganisa (kufika emahoreni angu-24 ngaphambi komncintiswano).
Kungenzeka ukulimala: Medium. I-Powerlifting akuyona imidlalo yokuxhumana, ngakho ukulimala okulimazayo akuvamile. Ngesikhathi sokuqeqeshwa nokuncintisana, ama-spotters kanye nabalayishayo baseduze ukugcina abagibeli bephephile. UPaul Rogers, uchwepheshe we-Wellwell ngokuqeqeshwa kwesisindo, uthi ukulimala ngokweqile kujwayelekile (kunokulimala okulimazayo) ekuphakameni kwesisindo. Funda amathiphu akhe okuvikela ukuphepha nokulimala okuphephile.
Okunye ukukhathazeka ekusebenzeni amandla okusebenzisa amandla yizidakamizwa ezithuthukisa ukusebenza. Abagijimi abasha bangalingeka ukuba basebenzise izithako ezingaphephile noma izidakamizwa ezingekho emthethweni ukuze bakhe imisipha. Kudingeka bazi ukuthi lokhu kuyingozi futhi ngeke kubekezelele emncintiswaneni. Njengoba abagibeli kumele bahlasele ngaphambi kokuncintisana futhi bancintisane ngezinga lesisindo, isisindo "ngokusebenzisa izindlela ezingaphephile abanye abazali abayingozi kufanele bazi.
Indlela yokuthola uhlelo noma umcimbi:
- Uhlu lwe-Powerlifting lwamakilabhu
- I-AAU Powerlifting
- Association Athletic Force Force
Uma isikole sakho esikoleni esiphakeme sinehlelo lokulawula amandla (hlola iwebhusayithi yayo), ungathintana nabaqeqeshi lapho ukuthi ungayithola kanjani ingane yakho iqhaza ekufakweni amandla kwamandla endaweni yakini. Noma uma ubona umhlangano okhangiswayo, xhumana nomqondisi wayo ukuze uthole mayelana nabaqeqeshi bendawo.
Izindikimba ezibusayo:
- I-USA Powerlifting
- I-Canadian Powerlifting Union
- I-North American Powerlifting Federation
- I-International Powerlifting Federation
Uma ingane yakho ithanda ukukhishwa amandla, zama futhi: Ibhola , ukugijima, ukulwa, ukulandelela kanye nensimu (izenzakalo zasensimini).