Weightlifting, ce: universal cov kev pab cuam

Ua hauj lwm, rau siab ntso, willpower, muaj lub zog - tsis muaj nws koj muaj peev xwm tsis tau ua rau tus txiv neej uas txiav txim siab coj li no kev ua si nawv raws li weightlifting. Kev kawm nyob rau hauv no ua si nawv yog ib tug tag nrho system, koj yuav tsum tau ua yog tias koj xav kom ua tau tiag tiag impressive tau. Cov npe no yog heev nthuav. Nws muaj ib tug ntau ntawm cov ntsiab lus, cov ntsiab lus thiab kev nuances. Txhua yam yog tsis yooj yim sua los qhia rau, tiam sis feem ntau tseem ceeb tshaj plaws kom koj nco ntsoov yog muaj nqis saib xyuas.

pib kawm

Kev kawm nyob rau hauv weightlifting rau beginners, ntawm chav kawm, radically txawv los ntawm cov kev pab cuam, uas nrog tej tub txawg. Tab sis lawv twb tsuas nyuam qhuav pib. Hais txog dab tsi yuav tsum muaj ib theem zuj zus ntawm methodological txoj kev, muaj ntau kev tsis sib haum. Thaum tsis ua ib tug scientific los kawm txog lo lus nug, qhov kev tshwm sim ntawm uas tau muab ib tug tsim nyog lo lus teb rau lo lus nug no.

Classic ce tsim nyog yuav ua rau peb pab neeg: cov ob txhais tes jerk, weightlifting lub hauv siab thiab thawb mus los ntawm nws. Los ntawm mastering lawv, koj yuav tsum tau paub txog cov peculiarities ntawm lub ua si nawv. Tus aim ntawm weightlifting yog tsa lub siab tshaj plaws taw hnyav li. Vim hais tias kev sib tw ce txheej txheem yuav tsum tau kawm nyob rau hauv nrog cov load (projectile).

Yog hais tias ib tug neeg tsis ua raws li cov uas yuav tsum tau siv, lub txim uas yuav tsis tau ua tsis tau. Nyob rau hauv qhov tseeb, nws mastered erroneous amateurish txheej txheem. Yog hais tias muaj yog tsis muaj teeb meem loj ntxiv hnyav, thiab lub load thaum lub sij hawm acceleration / deceleration ntawm lub bar tsis mus txog qhov yuav tsum tau tus nqi.

Twb nyob rau ntawm no theem nws yuav tsum havzoov kev mus kom ze, uas yuav tsum tau cov neeg ncaws kab taub txoj kev kawm thiab ib tug xov tooj ntawm lwm yam ce aimed ntawm nqaij txoj kev loj hlob. Rau lawv muaj kev vam meej txoj kev loj hlob, los ntawm txoj kev, koj yuav tsum ua raws li thiab kom zoo noj cov zaub mov, implying ib tug nce protein cov ntsiab lus.

Mastering jerk

Nrog rau qhov no thiab pib weightlifting. Kev kawm tswj familiarization nrog rau tus txheej txheem ntawm lub kis las yauv ib tug sixth pas nrig tsis muaj cargo. Nws pib nrog ce thiab traction nrog cov thawj khib. Qhov ntawd yog tus neeg seb puas tsimnyog tau cov bar rau lub hauv siab, thiab lub wires ntawm lub cev npog tas ib ce thiab ob txhais ceg. Ce yog ua tsis tau tsuas yog rau hauv pem teb, tab sis kuj nrog ib tug tej qhov siab (tus ncej yog coj los ntawm lub thawv, coasters, thiab lwm yam D.).

Yog tsis muaj no ce yuav tsis ua li cas, vim nws tsuas yog nrog lawv pab tau ib tug novice yuav kawm tau li cas kom ncaj lub cev. Tsuas yog tom qab mastering cov txheej txheem no koj yuav pib lub neej phem ib lunge. Nyob rau hauv txhua rooj plaub tsis khwj ywb! Yuav kom tau tuaj mus rau qhov no, peb yuav tsum xub kawm txog cov qauv thiab muaj kev paub.

Kawm jerk, novice ncaws pob ua ntau zog ce tsis muaj ib tug plhaub. Tom qab ntawd, lawv kawm mus tsa tus bar rau lub hauv siab. Thawj tsis muaj lunge. Rau nws, koj muaj peev xwm tsuas mus los ntawm txoj kev loj hlob ntawm lub squat. Nws yog ib qho tseem ceeb yuav tau nco ntsoov hais tias tus thrust no plays ib qho tseem ceeb luag hauj lwm, yog li ntawd tsis tsis saib tsis xyuas ua ce los ntawm ntau txoj haujlwm. Los ntawm txoj kev, lub laub los ntawm lub hauv siab tseem yog lub thawj lub sij hawm nqa tawm yam tsis tau tawm tsam.

Yuav kom txuas nrog lub laub koj yuav tsum mus rau qhov chaw lub barbell rau lub khib, aligning lawv nyob rau hauv siab theem. Qhov no yog qhov pib txoj hauj lwm. Nrog nws cov kis las ua ib lub laub thiab nres. Sai li sai tau raws li cov lus tsa suab ntaub ntawv yuav raug siv thaum tau ib tug dlej theem, koj yuav muab lawv.

Ua hauj lwm rau Biceps

Yog tsis muaj nws tsis ua qhov hnyav lifting. Kev kawm raws li novices ntseeg hais tias, yuav tsum muaj xws li flexion (ce nrog dumbbells, piv txwv li), yog li ntawd lub ob txhais tes muaj zog. Tab sis nyob rau hauv qhov tseeb, qhov no daim ntawv qhia yog dog dig yuam kev lawm. Nws yog tsim nyog los ua tus hais tsis zoo ce, raws li zoo raws li txhua yam uas yuav pab tau lawv: rub presses thiab nyiaj siv ua haujlwm zaum-sawv nyob rau hauv nws lub hauv siab thiab rau nws rov qab, thawb. Kab hauv qab no tias qhov no muaj feem xyuam rau qhov kev nce rau ntawm ob txhais tes. Fais fab wrenches, broaches txeeb tuav thiab jogging, noj nyob rau hauv lub eeb - nws yuav ho ntxiv dag zog rau txhais tes. Yuav kom leej, lub lub xub pwg thiab lub brachioradialis nqaij.

Flexion thiab ntau coaches tsis qhia yuav ua li cas, vim hais tias lawv haus zog, thiab nws yuav siv rau ntau pab kev ua ub no uas ua rau kom txoj kev loj hlob ntawm loj nqaij pawg neeg uas feem xyuam rau txoj hauj lwm zoo ntawm qhov ceeb thawj lifting. Ntxiv mus, feem coob ntawm cov flexion adversely cuam tshuam cov yooj ntawm ob txhais tes. Thiab nws yuav tsum tau mus coj cov ncej.

Kev ncaws pob, piav txog workout weightlifting rau beginners, muab kev qhia ntau txog on lub fact tias loj ob txhais tes, nyob rau hauv kev nrhiav cov neeg uas yog feem ntau xa mus rau lub cov tuaj tshiab, feem ntau ua rau cov teeb meem nrog tuav lub bar nyob rau hauv pem hauv ntej txoj hauj lwm. Thiab raws li yog hais tias tus neeg ncaws kab taub los yog txaus lub zog - los coj thiab thrust yuav tsis yooj yim vim tsis muaj yooj. Yog li ntawd, yog tias koj xav tsis yog mus yuav ib tug weightlifter, tab sis kuj muaj zoo ob txhais tes, koj yuav tsum tsis nco qab txog folding thiab them ntau xim rau khi rods.

Triceps

Tab sis tsis muaj txoj kev tshawb no ntawm no yog ib feem ntawm lub tes yuav tsis ua weightlifting. Kev kawm yuav tsum tau kom muaj xws li ib ce muaj zog nyob rau hauv lawv txoj kev loj hlob. Big Triceps yog tsis ib yam dab tsi uas tsis cuam tshuam - lawv yuav pab nyob rau hauv lub capture ntawm lub bar.

Rau lawv txoj kev loj hlob yuav tsum tau ua lub rooj ntev zaum presses. Cov ce tsim ob lub xub pwg nyom, caj npab thiab rov qab nrog lawv ko taw. Nyob rau hauv lwm yam lus, lawv pab mus txhim kho cov kev txhawb dag zog yuam, uas yog tsim nyog rau kev kho tus pas nrig rau saum nws taubhau, thiab nws cov tom ntej tuav tseg. Nws yog ib qho active kev kawm ntawv ntawm presses nrog lub siab tshaj plaws tau hnyav txhawb rau rov tshwm sim ntawm loj loj horseshoe Triceps, pom nyob rau hauv sab saum toj ncaws pob.

Los ntawm qhov kev siv ntawm cov kev ua yuav tsum tau mus them. Tag nrho cov hnyav koj xav tau nyem thiab nws yuav tsis yooj yim raws li nws tej zaum yuav zoo li. Thiab thaum nws pib kom tau zoo tiag tiag, koj yuav tsum ntxiv lwm 10 kg. Thiab ces lwm 10. Thiab yog li ntawd systematically. Nws yog ib qhov nyuaj, tab sis cia li saib cov kev tshwm sim ntawm cov tub txawg uas yog nyob rau cov nuj nqis ntawm zoo xws li cov kawm tau mus nyem qhov nyhav ntawm ntau tshaj ib tug thiab ib tug ib nrab lub sij hawm lawv tus kheej! Thiab qhov no yog tsis yog qhov kev txwv. Russ Knipp, piv txwv li, squeezed luj, ob zaug zoo tshaj qhov ntawd ntawm nws.

Ntxiv rau txoj kev loj hlob ntawm lub Triceps (raws li tau zoo raws li tom qab, caj npab thiab txhais ceg, ntsig txog) cuam tshuam laub-ups nrog rau tes taw hnyav. Nws yuav tsum muab lawv nrog zhimom vim hais tias xws Triceps laub-ups yuav ua hauj lwm txawv. Peb yuav tsum nco ntsoov hais tias qhov no nqaij yog ntau npaum li cas nyuab tshaj lub Biceps, li ntawd, koj yuav tsum ua txawv ce rau kev siv ntawm tag nrho cov nws qhov chaw thiab ua tau ib tug zoo dua tshwm sim.

ancillary khoom

Txij li thaum lub kev kawm lub tswv yim nyob rau hauv weightlifting yog xav pom zoo kom hais tias koj pab kom push-ups nrog rau tes taw hnyav, koj yuav tsum tham txog yuav ua li cas lawv yuav tsum tau ua li cas.

Ua ntej, koj yuav tau txoj kev kawm. Lub beginner yuav tsum kawm kom ua peb poob lawm ntawm nees nkaum tag nrho pushups. Thaum koj tau txais, koj yuav tau ntxiv ceeb thawj. Ib txhia weightlifters siv tshwj xeeb uas tsim rau cov uas tsam. Lwm yam clamp dumbbell ntawm koj ob txhais ceg. Lwm tus muab tus pas nrig "pancake" rau nws rov qab. Tag nrho cov kev xaiv yog zoo heev, tiam sis yog ib tug neeg npaj mus ua li no nrhiav kev ua si nawv tso, txoj siv tawv nws nyob rau hauv txhua txoj kev uas yuav tsum tau.

Yog li ntawd, dab tsi yog lub hom phiaj ntawm laub-ups? + 50 kg bodyweight. Thaum tiav lub hom phiaj no, koj yuav tsum tau ua rau kom nws. Ntxiv ib me ntsis ceeb thawj. Nws yog pom zoo kom ua laub-ups txhua txhua lub lim tiam thiab hloov txhua txhua lub sij hawm tus nab npawb ntawm poob lawm thiab reps. Plaub, yim, tsib, peb, ob, tsib, peb, peb. Thiab ib zaug ib lub hlis - ib cov ntaub ntawv ib tug laub. Tab sis nws yog ib txwm tsim nyog los tag nrho le caag ua tau zoo ce nrog ib tug txo phaus. Rho tawm 25 kilograms - thiab raws li ntau lub sij hawm raws li koj ua hauj lwm.

Lwm ce uas yuav tsum tau muaj nyob rau hauv cov kev cob qhia kev npaj nyob rau hauv weightlifting - ib tug pullover nrog ncaj caj npab. Yog vim li cas kuv xav tau? Vim hais tias no ce yog ua hauj lwm rau qhov ntev ib feem ntawm lub Triceps mus rau lub max. Ua li cas tog twg los nrog dumbbells los yog ib tug barbell. Yuav kom ua tau pullovera muaj mus pw rau hauv lub rooj ntev zaum (lub taub hau yuav tsum dai ntawm lub ntug) thiab coj cov ncej ntawm tus neeg uas yuav pab tau. Txhais rau lawv tus kheej ib tug xis amplitude, nws yog tsim nyog los rub lub caj npab mus rau lub starting txoj hauj lwm. Ces ua ib tug pullover (lwm mus kom ze - 20 repetitions) thiab tus so. Peb yuav tsum nco ntsoov - ob txhais tes yuav tsum raws li ncaj li sai tau. Tsis khoov ntawm ib lub sij hawm thaum lub dumbbell / barbell ntog hauv qab no lub taub hau. Nyob rau hauv kev npaj rau qhov kev siv ntawm lub thib ob mus kom ze, nws yog tsim nyog los noj ntau ceeb thawj. Muaj ntau cov neeg tuaj tshiab xav tsis thoob kom nco ntsoov tias tom ntej no 20 reps nrog cev ntas dumbbells yog yooj yim dua thawj zaug.

Alexander Txheej txheem medvedev

Tshwj xeeb xim xav hais qhov system of long-term kev kawm nyob rau hauv weightlifting, tsim los ntawm Alekseem Sidorovichem Medvedevym - Soviet weightlifter, tus tau zus ib thiab tus tau zus ib ntawm lub USSR, cov teb chaws Europe thiab lub ntiaj teb no. Tus txiv neej no tau luam tawm ntau tshaj 400 tej hauj lwm (17 uas yog txawv teb chaws), uas nws muaj nplooj siab rau txoj kev loj hlob ntawm no kev ua si nawv nyob rau hauv lub teb chaws thiab lub ntiaj teb no, raws li zoo raws li lub koom haum thiab kev npaj ntawm cov kev cob qhia cov txheej txheem.

Nws txoj kev kawm system weightlifting yog pom zoo kom txhua leej txhua tus uas xav kom tau nrog paub. Qhov zoo tshaj plaws cov ntaub ntawv suav luam tawm nyob rau hauv Moscow nyob rau hauv 1971, lub chaw ua hauj lwm, lub npe hu ua "Multi-xyoo npaj qoj ib ce."

Medvedev nyuab siab tias weightlifting yog cov kev ceev-power kev qhuab qhia, uas yog inextricably txuas ob sab ntawm kev ua si. Qhov no kev ua si nawv yuav txhim kho ob lub cev zoo (xws li tshwj xeeb), thiab kev tawm kev. Txhua kis las yuav tsum to taub hais tias weightlifting yog tsis tau tsis tau cov creation ntawm qhov zoo tshaj plaws tej yam kev mob biomechanical kev txiav txim ntawm, muaj peev xwm kom paub nws lub peev xwm.

kev kawm philosophy

Lub Soviet mus kom ze muaj ib tug tshwj xeeb lub zeem muag ntawm weightlifting. Cev ua ub ua twb pom raws li ib tug stimulus uas lub cev reacts rau cov kev hloov nyob rau hauv nws cov kev khiav dej num. Uas yog ib tug tshwm sim ntawm lub intensification ntawm metabolic kev kawm yog cai, zoo ntshav thiab lub zog sib pauv, active ua tsis taus pa thiab tshaj. Yog, nws kawg ntawm ib qho kev ua kis las tus mob yog ruaj khov. Tab sis tej yam uas cov kev cob qhia, raws li zoo raws li enhanced metabolism, tseem.

Khiav ntawm no physiological yam ntxwv thiab yog lub hauv paus ntawm lub Soviet mus kom ze. Kev coach - nws tsis yog cia li cev qoj ib ce thiab ib txoj kev los sau cov micro- lov leeg. Qhov no yog ib yam dab tsi uas muaj feem xyuam rau lub cev restructuring thiab muaj feem xyuam rau cov lom system raws li ib tug tag nrho. Thauj khoom pom los ntawm no foundations muab ib tug holistic saib ntawm tej yam uas cov stressor (ce) thiab yuav pab kom paub lub siab tshaj plaws tej zaum ntawm ib tug weightlifter nyob rau hauv qhov kev npaj ntawm nws tus neeg pab cuam.

Lub Bulgarian kev kawm system

Nyob rau hauv weightlifting lug paub lub npe ntawm ib tug cob qhia Ivan Abadzhiev. Nws tau kawm champions Qatar thiab Qaib Cov Txwv, thiaj li muaj ntau yog ua los ntawm nws cov kev pab cuam.

Bulgarian txoj kev yog zoo vim hais tias yog tsis muaj kev pheej hmoo ntawm overtraining. Lub hauv paus ntsiab lus yog: tsiv li qhia siv kuj thiab maj tswj kom hloov koj lub cev rau kev nyuaj siab, uas yog ib tug thawj rau nws ib ce muaj zog. Qhov tseeb tiag mas, koj xav kom siv rau kev kawm ib nrab ntawm nws active hnub thiab tsis hle. Tej weightlifting. Workout 1 lub sij hawm rau ib lub lim tiam - qhov no tsis yog cov kev mus cuag pom tau nyob rau hauv no kev ua si nawv.

Nyob rau hauv tas li ntawd, txoj kev pheej hmoo ntawm kev raug mob, thiab mob nkees npaum li cas tsawg yog hais tias peb tsis siv sij hawm hnub tawm, vim hais tias cov adrenaline sau tsis tu ncua nyob rau hauv lub cev, nrog rau cov protein ntau synthesis. Tsis tas li ntawd, kev ncaws pob uas qhia nrog rau cov qauv, yoog mus rau feem ntau impressive pre-tes taw hnyav li, thaum lawv tw sim rau lawv xwb ncaj qha mus rau cov kev tshwm sim.

Txawm li cas los, lub essence ntawm cov qauv no yog tau piav lub ntsiab motto Abadzhieva tias tag nrho nws cov menyuam kawm ntawv kawm tau ntawv. Thiab nws suab zoo li no: "Tsis txhob sim ua tsawg tshaj lub siab tshaj plaws."

yuav pab tau yim pab

Cov txheej txheem ntawm weightlifting kev kawm yuav ua tau zoo sib txawv ce, ntau yam uas zoo li tej yam yooj yim, tab sis nyob rau hauv kev muaj tiag yog heev meej thiab complex. Vim hais tias nws yog ib qho tseem ceeb coj mus rau hauv tus account lub tswv yim pom zoo nyob rau hauv tus txheej txheem.

Qhov kev pab cuam ntawm weightlifting workouts muaj xws li ce, pib nrog lifting pas nrig nrog Visa. Hais tias lawv tau txais, nws yog tsim nyog los txhim kho nws nyob rau hauv tus thawj txoj hauj lwm rau peb mus rau plaub lub vib nas this.

Nws yog pom zoo ua ntej txhua workout ua ce rau txoj kev loj hlob ntawm lub plab thiab rov qab nqaij. Raws li nrog rau tes taw hnyav, thiab tsis muaj nws. Norma - 4 poob lawm ntawm 8 reps, ces yuav muab ntau zog yog kev kawm. Ces koj yuav tsum tau ua ib tug series ntawm jumps.

Ua tib hom kev qoj ib ce, nws tsis yog tsim nyog los ua tus intermediate le caag. Thiab tsis tau peb xav kom koj sim ntau yam hnyav. Thiab lub load, los ntawm txoj kev, yuav tom nyob rau hauv zoo-qab.

Ua ib tug txhob cravings, nws yog tsim nyog los noj 3-4 vib nas this rau nres, txhav tas bar. Lub ce yog ua nrog cog qoob loo, tab sis tsis muaj lub hassle. Txo cov bar yam xyuam xim.

Raws li universal kev pab cuam rau weightlifting workouts muaj xws li qhov chaw siab tshaj nrog rau tes taw hnyav. Nyhav yuav tsum xaiv ib tug uas yeej tsa 8 lub sij hawm nyob rau hauv 4 poob lawm.

txoj kev npaj qoj ib ce

Nws tseem yog nqi sau cia cov xim, sib tham txog weightlifting. Kev kawm cov kev pab cuam, nyob rau hauv Feem ntau, yog yeej ib txwm npaj ib lub zuj zus rau txhua tus neeg ncaws kab taub nyob rau hauv view ntawm nws physiological yam ntxwv, kev txawj ntse (los yog tsis muaj thereof) thiab muaj peev xwm. Tab sis nyob rau hauv Feem ntau, weightlifters ua tib ce.

Tus thawj txoj kev kawm kev sib kho yog aimed ntawm txoj kev loj hlob ntawm lub rov qab thiab lub hauv siab. Hais tias yog dab tsi nws muaj xws li:

• Hyperextension (3 poob lawm ntawm 10/15 lub sij hawm).
• Stanovaya classical pas nrig (6 mus rau 10).
• Lub rooj ntev zaum xovxwm (6 mus rau 12).
• Rub nws lub taub hau ntau tuav (4 mus rau 12).
• Lub rooj ntev zaum dumbbell ntawm lub kaum sab xis ntawm 30 degrees (4 mus rau 12).
• Link pas nrig nyob rau hauv tus nqes hav rov qab tuav (4 mus rau 12).
• Lifting ob txhais ceg nyob rau hauv lub laj kab (3 mus rau 15).

Cov nab npawb ntawm cov poob lawm thiab reps yuav tau tom nws tus kheej. Nyob rau hauv kev, nws yuav siv sij hawm txog peb teev.

Qhov thib ob ce yog aimed ntawm strengthening lub caj npab. Hais tias yog dab tsi nws muaj xws li:

• Dips Triceps ntawm tuav (5 mus rau 12 lub).
• Drilling raug tshem tawm nqaim tuav (5 mus rau 12 lub).
• Dumbbell curl "rauj" (3 mus rau 15).
• Fabkis txoj xovxwm sawv nrog dumbbell (3 mus rau 15).
• Pullups mis rov qab tuav (4 mus rau 12).
• Flexion thiab extension ntawm lub dab teg ob leeg (3 mus rau 15).

Qhov thib peb kev kawm uas yuav tsum tau rau txoj kev loj hlob ntawm lub caj npab thiab txhais ceg. Yog li ntawd, nws yuav tsum tau li nram qab no ce:

• Zaum-sawv xub pwg nyom (4 mus rau 10).
• Lub rooj ntev zaum dumbbell qho nyob rau hauv lub "zaum" (4 mus rau 12).
• Tawm tsam nrog lub pas nrig (4 mus rau 10).
• Sib ntswg ntawm lub inclined raug tshem tawm (3 mus rau 15).
• Advancing tshaj lub bar (3 mus rau 15).
• Mahy dumbbell nyob rau hauv lub sab (3 mus rau 15).

Yog tsis muaj no ce tsis tau ib txoj kev kawm qhov kev pab cuam nyob rau hauv weightlifting. Txiav txim siab ua qhov kev ua si nawv, ib tug neeg yuav tsum paub hais tias nws yuav tau siv no ntau npaum li cas lub sij hawm thiab lub zog raws li lub sij hawm. Thaum xub thawj, yuav mus rau peb hnub ib lub lim tiam, tab sis, ces cov kev cob qhia yuav tsum tau yuav tsum tau muaj ntau ntau zaus. Tab sis los ntawm kev siv sij hawm tus neeg nqis peev nyob rau hauv koj tus kheej. Thiab qhov no yog vim kev mob siab nrog guarantee tau.