Lapho uqala ukuqeqesha ngezicathulo kuthatha isikhathi esithile ukuhlela kahle ukuthi yiliphi iqembu elikhethekile elikwenzayo nokuthi ngabe ukuqeqeshwa kuyashintsha noma cha. Ama-weightlifters wama-Olympic nama-bodybuilders anezinto eziningi ezifanayo njengabadlali be-hockey ne-field ye-hockey, okuyinto encane kakhulu ngaphandle kwamathuluzi afanayo namanyathelo afanayo.
Ukwakhiwa komzimba, ukuqinisa amandla nokuqinisa i-Olympic Weightlifting
Phakathi neminyaka engu-20 edlule, ukufaneleka komzimba kanye nokuncintisana kwezicelo zokuqeqesha isisindo nokuqeqeshwa kwamandla - okusho ngokusho okufanayo - kushintshile.
Ukuqeqesha ngezilonda kuyacatshangwa njengendlela yokusiza impilo - ukulahlekelwa ngamafutha, ukuvinjelwa kwe-osteoporosis, amandla, ukuqina, nokuhamba ngesikhathi sokuguga, ukuqina komzimba jikelele. Izisindo ziphakanyiswa njengendlela yokuphatha izimo ezahlukahlukene ezifana nesifo sikashukela, i-arthritis nesifo sikaParkinson, ukubiza ezimbalwa.
Amafomu asekudala, asetshenziselwe ukuqeqeshwa kwesisindo sokuncintisana namanje athandwa kakhulu futhi afaka:
Imincintiswano ye-Strongman nayo iyathandwa ngaphakathi komphakathi omncane.
Nakhu konke okuhlangene ndawonye, kusukela kumqeqeshi wokuzivocavoca ongenazifiso kuya kumncintiswano wokuncintisana.
Isisindo Ukuqeqesha Ukufaneleka Nezempilo
Iningi labantu isisindo isitimela ukuthuthukisa impilo, imfanelo, nokubukeka, nokulungiselela ukuncintisana kwezemidlalo. Nazi izibonelo.
- Ukulahleka kwamafutha, ukuphathwa kwesisindo nokubunjwa komzimba kwezempilo nokubukeka.
- Ukuqina komzimba jikelele, kubandakanya amandla, ukulinganisela, ukuqina kwe-aerobic, i-blood glucose, ukucindezeleka kwegazi, i-cholesterol nokuphathwa kwethambo, kanye nokuphila kwengqondo.
- Ukufaneleka kokubamba iqhaza kwezinye izinto ezifana nezemidlalo kanye nezidingo zokuzivocavoca ngokomzimba nezempi .
- Ukuphathwa kwezifo kuhlanganise nohlobo lwe-2 lwesifo sikashukela, i-osteoporosis, i-arthritis nenhliziyo nesifo se-lung.
Isisindo sokuqeqeshwa kwezemidlalo
Ukwandisa ukusebenza kwezemidlalo ngokwakhiwa kwamandla, amandla, nobugagu kungumgomo wokuqeqeshwa kwesisindo semidlalo ehlukahlukene.
Izinhlelo ezinhle kakhulu zokufeza lokhu zixoxwa kakhulu futhi izindlela ezihlukahlukene zisetshenziswa. Abanye abaqeqeshi bajabulela ukuvivinya umzimba okulingisa izenzo ezihilelekile ezihilelekile emdlalweni, kuyilapho abanye begxila ekwakheni amandla ajwayelekile kanye namandla njengesizinda lapho ukusebenza kuzothuthukiswa khona. Isibonelo, ukwenza izikwele ezinomlenze oyedwa ekuqeqeshweni kwe-cycle sprint kusikhumbuza ukuthi amandla asetshenziswa kakhulu umlenze owodwa ngesikhathi sokugijima umjikelezo. Kodwa umqeqeshi othanda ukulungiswa okuvamile kwamandla namandla angase angacabangi ukuthi kudingekile ukuqeqeshwa kwesigungu esithile.
Ukwakha umzimba
Ukwakhiwa komzimba kuyimidlalo kanye nokuzilibazisa. Abakhiqizi bezempi bahlakulela izidumbu ze-muscular ngokweqile futhi abanye bancintisana ukuqashelwa emqhudelwaneni ohleliwe. Imizimba yabo ibhekwa ngamazinga aphansi kakhulu amafutha omzimba kanye nobukhulu obukhulu kakhulu bemisipha nomumo.
Abakhi bomzimba basebenzisa ama-umzimba amaningi, kufaka phakathi izinsimbi zamahhala nezomshini kunanoma iyiphi enye isiyalo ngoba zidinga ukuthuthukisa ngisho nemisipha encane ukuthuthukisa izici zomzimba. Kuyafaneleka ukusho ukuthi ama-bodybuilders agxile kakhulu ekutheni ubukhulu be-muscle nezici zomzimba kunamandla angempela.
Abakhi be-bodyboards ngokuvamile abanalo okuningi-ukufakelwa umanyolo ngamandla we-powerlifters noma abagibeli be-Olympic.
Kodwa zibonakala zijwayele kakhulu izindaba zezempilo nezondlo ezitholakala emzimbeni jikelele kanye nokuqeqeshwa kwezempilo. Izici zokudla okunomsoco zidlala indima ehamba phambili ezinhlelweni zokuqeqesha umzimba, ikakhulukazi maqondana nokwenza amaphesenti aphansi omzimba womzimba.
I-Powerlifting
I-Powerlifters incintisana emincintiswaneni ukubona ukuthi ubani ongakwazi ukuphakamisa izisindo ezidlula zonke ezenzweni ezintathu kuphela:
- Ukufa - ukuphakamisa i-barbell kusuka phansi.
- Umshini wokunyathelisa ibhentshi - uphonsa i-barbell kuze kube phezulu ngenkathi ulele ebhentshini.
- I- squat- squatting down, ngamathanga ahambisana nomhlabathi nge-barbell emahlombe.
Amandla we-Powerlifters avame ukuwela e-Olympic ukuphakamisa (ukulinganisa umzimba) - okungenani hhayi ngenkathi bekhuphisana ekusebenzeni amandla.
Amasu namasiko ahluke kakhulu.
I-Weightlifting (i-Olympic Weightlifting)
Abaphilayo be-Olimpiki benza amaphakamiso amabili kuphela emncintiswaneni: ukuhlanza nokuhlanza nokuqothulwa , nakuba ukuqeqeshwa umzimba kuqukethe izinhlobo eziningi zokuzivocavoca. Ngamunye ubuchwepheshe obuningi futhi kudinga ukuqeqeshwa okuningi nokuqeqeshwa ukuze kuphelele. Ngokungafani nomzimba wokuncintisana, obani okufanele bathole amanoni emzimbeni ngangokunokwenzeka ukuze bagcizelele incazelo ye-muscle, cishe 6% ngamadoda, ama-weightlifters anokuncintisana athatha amafutha amaningi kunama-10 kuya ku-15% we-bodyweight. Lokhu akulimazi futhi kungenza kube nomphumela wemidlalo yabo. I-Powerlifters kungenzeka iwele endaweni ethile uma ifika kumafutha omzimba.
Lapho Baqeqesha khona
Ama-gyms amaningi kanye namaqembu ezempilo anesakhiwo sokuqeqeshwa kwesisindo esinezinsimbi ezikhululekile kanye nezisindo zemishini. Ama-Powerlifters, isibonelo, ngokuvamile azothola ama-racks wokufa kwe-deadlift, i-squat, kanye ne-bench e-gyms ehlomele kahle. Ukuzikhandla kwemikhumbi ye-Olimpiki nezinsimbi zokukhanya kuzophinde kwenzeke uma isikhala esanele sitholakala. Ukuze kube nokusebenza okunamandla okukhulu kwe-professionallifting nokuphakanyiswa kwe-Olympic, lapho kunezinsimbi ezinzima kakhulu ezidingekayo, ama-studios akhethekile angcono kakhulu, ecabangela ukuphepha okudingekayo, kuhlanganise namaqembu abakwa-spotters nabaphathi.
Isisindo Sokuqeqeshwa Kwamasiko Izimpi
Ezingqungqutheleni ze-intanethi, akuyona into engavamile yokuxoxisana okufudumele nokungavumelani ukuphuma phakathi kwabalimi bomzimba, ama-powerlifters, nabagibeli be-Olympic. Ukuthi lezi zinhlanga zikhona ziyamangala kubantu abaningi ababona ukuqeqeshwa kwesisindo njengomsebenzi ojwayelekile ohlobene nokuqina, impilo, nokubukeka ngaphezu kwanoma yini enye. Kodwa bonke bafaka isandla ngandlela-thile ekwenzeni isiko lokuqeqesha isisindo esihle, kanti abaqeqeshi abahlakaniphile bafaka amasu namathiphu avela kuzo zonke iziyalo ezahlukeneyo.
Ukuqonda izindlela ezahlukene nezidingo zalezi zindlela ezihlukahlukene kunganikeza inzuzo uma ubeka imigomo yakho yokuqeqeshwa ngesisindo. Ukuqala ukuqeqeshwa kwesisindo? Zama izinsiza zokuqala ukuze uhambe. Awusoze wazi ukuthi ungaphila.