Jerking Zviidzo: michina. Exercises vane zviyero

Mumwe zvikuru nevanhu mitambo simba iri Europe zvinosanganisira uremu vachisimudza, nheyo dziri mabasa akadai Tug uye kusunda zviyereso. Vaitei kufadza nguva yakawanda yokuti imwe nguva. Weightlifting mutambo anoreva mhando dzose Weightlifting, chichiri kushandiswa muEurope uye yaimbova Soviet Union. Basa iri riri kuti vatambi chaivo, kukwanisa kusimudza chihombe uremu pamusoro wake.

Weight waigona anganzi wechiduku maonero sezvo mbiri huru awana chete pakutanga kwezana remakore rechimakumi maviri. Kubva gore negore zvinova zvakawanda mafeni pasi pose, kunyanya nokuda ushasha kweEurope uye nyika. Saka, munoona, huchakurumidza kuva yeOlympic.

Sezvo uremu apinda jee

Kana iwe kuronda nhoroondo uremu lifters, unogona kuona kuti jerk youremu kokutanga hwakaratidza ari sekasi strongmen. Manyoro Most chete zvinosimbisa kuti vatambi chipo panguva compulsorily (pamwe acrobats, jugglers uye Clowns) mu tarira sekasi troupes. The zvebasa vatambi ava vaisanganisira kudzivirirwa ndima uye nhengo troupe.

Maererano zvinyorwa zvenhoroondo, vatambi panguva sekasi, mberi kubata Policing, yainzi mutemo enforcers. Gare gare ratora zita pacharo nevarikutonga simba. Zviripachena, chido vanoiona pashure rokuenda sekasi ave neutano hwakanaka kutanga uremu nokusimudza mu Europe.

Kana unoyeuka nyaya inoshamisa mutambi Ivana Maksimovic Poddubny, hazvizovi zvakaoma kunzwisisa sei uremu-vaizoitwazve varaidzo anoratidza yarova guru-nguva zvemitambo.

Matanho yokutanga uremu anosimudza

Kuverenga nyaya kunoshamisa nevatambi mazuva okutanga, unogona nokuwirirana kufanana kukuru pauduku hwavo uduku rimwe nerimwe avhareji vakomana. Kana svetuka kupinda pfungwa kare, tinogona kuyeuka pamberi imba zviyereso shamwari kana hama dzose yechitatu. Meet kufanana midziyo mitambo inogona kuva pedyo mubhedha, pamusoro muvharanda, ari Studio uye kunyange mukicheni. Mukupera zvazvingava, hazvina kujeka sei, kurema rakanga riri ndiro, vari mugomo makabheji, etc. Uye nguva dzose wasvika kushanyira, mukomana romuvakidzani kuparadzwa pamwechete paguruva, uye maoko ake saibva akaedza kuvaparadzanisa uremu kumusoro.

Makore gare gare akasimba jaya aigona kuva kanoverengeka neruoko rumwe kusunda kurema kukwira yeyero nemashoko "16 makirogiramu", uye gare gare Green - uremu 24 makirogiramu kubvisa. Uye dzimwe nguva, negodo vachiona munhu guru uye simba akakudzvinya kurema tsvuku muna 32 makirogiramu neruoko rumwe, ndaida kudzokorora nokusingaperi munhu jerk yakadaro. Aingovawo munhu kubva nyanzvi weightlifter chinosiyanisa chete chete - weightlifter asarase kuedza kuvandudza rekodhi yawo kurema uye uwandu repetitions.

Popularity nokuda kusavapo mari

Kubatwa chero mhando mutambo kunotemwa kwete chete nechido. Zvinoda mumuviri kuita uye zvinogonekwa zvemari. Kwemajini vokuEurope, kusanganisira vagari yaimbova Soviet Union, kunyange anobvumira vana kuita Weightlifting mutambo. mukurumbira mukuru post-uremu-anosimudza chaiwo nemhaka yokushaya mari mari.

Jerking Zviidzo aigona kuita panguva boka purogiramu, zvakanga zvakakwana kuti mumwe chete dumbbell pachivanze chikuru. Of hapana imwe midziyo muchimiro nguo, shangu uye mabhandi havana kubva mubvunzo. About yokusimbisa vana vakadzidza chete panguva makwikwi kuti zita shasha muguta kana munharaunda. Sezvo nezvinetso simbi haana munyika, mutengo Zviidzo kuti nyore yose vakawanda. siyana Large maumbirwo uye mhando pamusoro kumusika, kusanganisira wakagadzirwa uye chinjika Zviidzo, panotaura guru vakawanda kettlebell vachisimudza muna USSR.

Kwakatangira kettlebell vachisimudza muchiuto

Munhu aishanda mumauto eSoviet haana kuzeza kutaura kuti chii SKA. Kumwe pedyo CSKA. Zviri achionga Army Sports Club, mamiriyoni evanhu vakapindira vakajairana mutambo vachiri kushumira muhondo, uye ipapo, makumi emakore akazotevera, vakaroverera kuda kutamba nevana vavo nevazukuru.

Tsiva, mutsimba, jerking Zviidzo, pabhenji zviyereso, nhabvu, hockey, uye kakawanda vamwe mitambo yaiitwa zvikuru muchiuto. Pasinei mauto kushumira varwi - kuvapo zviyero anogona kuwanikwa kwete tangi mugaraji uye nechepamusoro ngarawa, kunyange muchikepe yepasi pemvura yaiva midziyo yemitambo. Classic achapesana zviyereso zviviri panguva imwe chete ainzi "pasi pemvura musoja jerk." Nemhaka yokutsigira ehurumende Weightlifting mune yaimbova Soviet Union ane nzvimbo kutungamirira zvepamusoro Weightlifting.

Mitemo vanofanira kuziva zvose

The makwikwi kushandisa dumbbells achirema 32, 24 uye 16 makirogiramu. nhengo dzeboka vakakamurwa Mapato, apo Kumukundi vagara vandifungira mumwe uremu kirasi, varume navakadzi.

Four zera Categories:

1. Kubva 14 kusvika 16 okuberekwa - nevasikana vaduku uye vakomana.
2. Kubva 17 kusvika 18 makore - vakwegura vakomana nevasikana.
3. Kubva pamakore 19 kusvika 22 okuberekwa - juniors uye juniors.
4. Makore Older kupfuura 22 - mukuru chikamu kwevakadzi nevarume.

Kana vatori wandei zvakafanana mugumisiro, kukunda iri scored vaya vakanga zvishoma uremu panguva nokuyera-iri. Kana mamiriro ezvinhu anoramba dzichipesana, kukunda unopiwa kune munhu wokutanga akataura kuzochera. Weight vachisimudza ine anoranga matatu:

1. Jerking Zviidzo mumwe ruoko akavapindurawo. Discipline vanhukadzi.
2. Kungoita Zviidzo maviri panguva imwe chete kubva chipfuva achiteverwa achideredza nzvimbo Vis - ". Achapesana pamusoro refu kutenderera" ari nyanzvi wenyaya Nokuti varume chete.
3. Jerk Zviidzo ruoko neimwe rave kufurira Zviidzo maviri chipfuva - ari nyanzvi wenyaya "chiitiko kaviri vanhu."

C chidobi kusunda Zviidzo familiarization

Exercise wedzera mu kettlebell vachisimudza inodzokororwa kakawanda, kureva pakukurumidza-simba mitoro. Hazvina kuoma kukunda jerk Zviidzo. Nzira kunosanganisira anotevera matanho sequential pamusoro:

1. Kutanga dumbbell famba shure.
2. Nokusimudza masimbi kusvika hafu squat.
3. Hafu-squat, zvichiteverwa gumbo Extensions.
4. Nokusimudza masimbi pachipfuva chake.
5. Charge Zviidzo kumusoro apo hafu-squat.
6. Ruramisa maoko nemakumbo.
7. Lower Zviidzo pachipfuva chake.
8. Vachidonhedzera Zviidzo kuti muchipfuva.
9. Institution zviyereso apfuura, nokuti pachiyero pamabvi kuti pokutangira chinzvimbo.

Maererano ezvinhu, kusunda Zviidzo zvakafanira kuti kunonyanyisa yakawanda nguva paakapiwa mumaminitsi 10. Sezviri pachena, nokuda kukurumidza zvikuru kumhanya maekisesaizi zviyereso chakamira pakunodengenyeka zvine akaonekwa CrossFit.

Jerk rimwe ruoko pamusoro beginners

Chiitwa chekupedzisira ndiye kettlebell kubvisa achabvuta muduku yakaoma, sezvo zvinoitwa nemumwe kettlebell nemaoko maviri rave. Zvisinei, kuti Implementation unyanzvi ndiko akachena kuoma:

1. Tanga pamwe kettlebell uku shure padanho ibvi, mu pokutangira chinzvimbo.
2. Nokusimudza masimbi hafu makwenzi apo vasingachinji makumbo uye musana.
3. Mhedziso Zviidzo muna yakarurama ruoko rapera nokuda kuswatura shure uye vashoma squat. Kettlebell ari zvayaitenderera paguyo kumativi honokono.
4. Kugadzira musoro Zviidzo pamusoro yakananga ruoko. Makumbo dzakatwasuka, shure twasu.
5. Lower masimbi. Akashandura uremu vakakomba honokono, kukanda kurema mberi uye pakarepo kubata nokuda shackle. Panguva kubatwa zviri chinhu chakakombama zviyereso uremu kuchaita mhanyisa muviri.
6. Garai pasi uye vanokunga musana, musoro uremu kusvikira pokutangira chinzvimbo, pamwe pachiyero pamabvi.

Pane nzira deducing kurema kumusoro kuburikidza kurutivi apo kurema uku ibvi, iri kusundwa kuburikidza rimwe divi. Tichishandisa nzira iyi inoshandiswa kuderedza kunetseka kubva lumbar panguva aurayiwe wose muviri. Nokuda kubviswa kurema kuburikidza parutivi, nomutambi anowana zvakawanda pfungwa nokuita dzakawanda Zara.

The murimi mudiki anofanira pamafudzi

Kubvira kare, muchitonga padombo mifananidzo, kudanana basa uye nechido munhukadzi munhurume, kuvapo dzakabudirira mafudzi vadyi kunokosha kuti munhu, pasinei nezera uye kwevakaroorana chinzvimbo.

Mutambi-weightlifter kubva muchaunga rinozivisa pamberi hombe pamafudzi. Zvisinei, kwete chete bandauko vadyi rinobatanidzwa, kana budiriro uremu. Izvo tsandanyama vari kushanda, unogona kuona nokuongorora muudzame zviitwa unyanzvi. Nokuda mutoro iri Kutamiswa squat pazvidya. Mhedziso Zviidzo kubva kwokutanga nzvimbo hwapedyo kumusana netsandanyama. Kusundira kurema uye kupararira, kuwedzera fudzi vadyi, Akagutsa kuti triceps uye emberi. Zvinogona kwakagumisa kuti Weightlifting ndiye nechigadziko, kukura yakafara mapendekete, ichipa nemamwe gumbo tsandanyama kukura, musana uye maoko.

CrossFit uye kushanda pamwe zviyero

Nokuti vanhu vaiita yekosi Arts, achida kuwedzera simba kutsungirira, yakanga yakataurwa CrossFit - chirongwa dzichichinja zviitwa, zvinotora nzvimbo dzakakwirira zvikuru. chirongwa ichi kunoita kuti pfupi kuti vakure munhu mukuru simba uye kutsungirira kuti chairo.

Kushanda vakasununguka Zviidzo CrossFit kunosanganisira kettlebell kubvisa. Equipment nokuti mutambo mumwe vari pasi zvakasiyana, dzimwe nguva yakataurwa vatambi pakarepo. A klassiske muviri CrossFit riri sezvinotevera: achitora kettlebell nemaoko maviri pamusoro kumucheto chinhu chakakombama, zvakakodzera kudhonza kuti chirebvu. Pasina kuchinja nzvimbo maoko enyu, kusunda uremu pamusoro musoro wako. Chiitwa ichi amakavaitira refu kusimba 10-20 nguva. Inogona kuitwa varume nevakadzi.

Kushandisa Zviidzo uremu

Kukurumidza dambudziko vanhu remakore rechi21 riri kufuta. Mari Pretty vava nevakawanda uremu uye zvokudya, asi vakawanda vavo havana kubatsira. Vanhu vakawanda vanogona uremu, chete kushandisa macalorie, achifuridzirwa kurovedza muviri. Chido chokuita nemitambo kakawanda akasara pfungwa nokuda kusada kuva pasi maziso ari yokurovedza muviri, uye nokuda vanoita pamba havana mari yokuwedzera kutenga wekusimbisa muviri. Muzviitiko zvakadaro, zvinobatsira kutenga masimbi.

Uremu pamwe 100% mukana kukonzera ashingaire chaizvo uremu. Izvo tsandanyama vari kushanda munguva kusunda? Makumbo, musana uye mapfudzi. Chero mutambi anoziva kuti tsandanyama ari makumbo uye musana tsandanyama ndivo kupfuura tsandanyama ari mumuviri womunhu. Ndivo zvakaoma chaizvo kuti pumped, uye basa ravo inopedzwa huru uwandu macalorie. Uye ichi ndicho macalorie inokosha wose munhu anoda kurasikirwa uremu.

nokusingaperi pasina kunonoka

Zvaakanga adzidza yokungotaura chikamu, nyaya kwakabva kettlebell vachisimudza, kuita unyanzvi, zvinangwa uye nzira kubudirira zvabuda, chatingawana zvinotevera vafunga zvakadzama:

1. Weightlifting ndiyo isingadhuri mutambo. Nokuti zvidzidzo chete vanofanira uremu uye bhandi chengetedzo nokuda nomuzongoza.
2. Kettlebell maekisesaizi unogona kuita pamba, saka zvakakodzera kwete chete nevatambi, asiwo vanhuwo vanoda kugadzirisa maumbirwo wako.
3. Training Zviidzo jerk hwapedyo chinoumba tsandanyama kuti kuona munhu wenyama zvinoriumba.
4. Weightlifting kwakakurumbira zvakakwana, vachibvumira nomutambi kubudirira zvabuda uye kuzivikanwa munyika yose.

Pane chikonzero chimwe chete, inova huru kusarudza chinhu kana munhu mutambo munhu dzakabudirira kana kwete. chido ichi!