Phapang lipakeng tsa ho haha ​​'mele, Powerlifting le Weightlifting

Litaba

• Powerlifting ke eng?
• Litlholisano tsa Powerlifting
• Koetliso ea Powerlifting
• Melemo ea Powerlifting
• Ho qala ka Powerlifting
• Ho phahamisa Boima ke Eng?
• Litlholisano tsa ho phahamisa litšepe
• Koetliso ea ho phahamisa litšepe
• Melemo ea ho phahamisa litšepe
• Ho Qala ka Boima ba Boima
• Ho Haha 'Mele ke Eng?
• Litlholisano tsa ho Aha 'Mele
• Koetliso ea ho aha 'mele
• Melemo ea ho aha 'mele
• Ho Qala ka ho Aha 'Mele
• Ke mofuta ofe o motle ka ho fetisisa oa boikoetliso bakeng sa hau?
• Tlhahlobo bakeng sa

E 'ngoe ea lintho tse makatsang ka koetliso ea khanyetso ke hore na ho na le mefuta e mengata hakae. Ha e le hantle ho na le litsela tse makholo tsa ho nka boima. Mohlomong u kile oa utloa ka mekhoa e fapaneng ea koetliso ea matla, empa phapang e kholo ke efe lipakeng tsa ho haha ​​'mele le ho phahamisa matla le ho phahamisa litšepe' me u tseba joang se u loketseng?

Brian Sutton, M.S., C.S.C.S. mokoetlisi oa matla le National Academy of Sports Medicine (NASM). Mme kaofela ha tsona li ka u thusa ho holisa matla le matla ka litsela tse fapaneng, oa hlalosa. Karolo e 'ngoe e etsang hore liforomo tsena tsa koetliso li hlahelle ke hore kaofela ke lipapali tsa tlholisano, hape.

Bala ho ea pele ho ithuta hore na litlholisano, mekhoa ea boikoetliso le melemo ea ho phahamisa matla, ho phahamisa litšepe le ho aha 'mele li fapana joang.

Powerlifting ke eng?

Ntlha ea bohlokoa: Powerlifting ke papali ea tlholisano e shebaneng le ho phahamisa li-barbell tse tharo: mochini oa khatiso oa benche, squat le deadlift.

Litlholisano tsa Powerlifting

"Powerlifting e leka matla a mohlolisani mochineng oa khatiso oa benche, squat le deadlift," ho bolela Sutton. Lift e 'ngoe le e' ngoe e sebelisa tšepe e nang le lipoleiti tsa boima. Barupeluoa ba powerlifting ba kopana le liteko tse tharo ho boima bo phahameng ba "lift" e ngoe le e ngoe. Boima ba teko ea hau e atlehileng ka ho fetesisa ea ho phahamisa e 'ngoe le e' ngoe bo kopantsoe hammoho bakeng sa kakaretso ea lintlha tsa hau. Hangata barupeluoa ba ahloloa ka mekhahlelo e fapaneng, ba aroloa ka bong, lilemo le boima ba 'mele.

Koetliso ea Powerlifting

Hobane powerlifting e mabapi le ho eketsa max-rep max, lenaneo la powerlifting le reretsoe ho ntlafatsa matla a maholo a mesifa. Sutton oa hlalosa: "Bahlolisani ba matlalifting hangata ba ikoetlisetsa ho sebelisa litšepe tse boima haholo bakeng sa ho pheta-pheta ho fokolang feela ho eketsa matla a bona.

Motho ea ikoetlisetsang ho phahamisa matla a ka 'na a sebetsa matsatsi a mararo ka beke letsatsi le leng le le leng a tsepamisitse maikutlo ho e 'ngoe ea lithapo tsa motheo, ho bolela Danny King, mokoetlisi ea tiisitsoeng le molaoli oa nts'etsopele ea setho sa sehlopha sa naha sa koetliso ea Life Time.

Ho ikoetlisa hangata ho kenyelletsa boitlhakiso ba mantlha ba lilifti kapa mefuta e meng ea eona, joalo ka lebokose la squat (ha o bapala barbell squat empa o lula holim'a lebokose), ho hlalosa King. Le hoja liphahamiso tse ka sehloohong li tla ba boima 'me li hloka ho tsepamisoa maikutlo haholo, boikoetliso bo tla kenyelletsa boikoetliso bo sebelisang litekanyo tse bobebe, tse etselitsoeng ho sebetsa lintlheng tse fokolang. Mohlala, mohlala, boikoetliso bo shebaneng le squat bo ka kenyelletsa: ho futhumatsa letheka, ebe ho squats e boima (mohlomong 4-5 sete feela ~ 6 reps), deadlifts, split squats, hamstring curls, leg press, le supermans.

Ho ikoetlisa ka matla ho na le linako tsa phomolo e telele ho feta mefuta e meng ea koetliso ea matla, ho lumella ho hlaphoheloa ka botlalo lipakeng tsa li-sets. "Haeba sepheo sa hau ke ho phahamisa boima bo bongata, u hloka tse peli, tse tharo, mohlomong esita le metsotso e mehlano ea ho phomola," ho bolela King. "U hlile u shebile matla a ho phahamisa le hore na u ka tsamaisa bokae."

Melemo ea Powerlifting

Ho fumana matla, ho aha mesifa le ho eketsa masapo ke melemo e kholo ea ho phahamisa matla (le ho phahamisa litšepe ka kakaretso), kahoo haeba o batla #gainz, ona ke mokhoa oa hau. King o re matla a matla a matlafatsang a ka susumetsa batho ba bangata hobane a etsa hore o shebane haholo le litholoana, ke hore boima boo o bo phahamisang, e seng feela ka botle ba mmele kapa ho theola boima ba 'mele.

Haeba u semathi, powerlifting le eona e ka u tsoela molemo haholo koetlisong ea hau. "Powerlifting e eketsa tlhahiso ea matla a hau," ho hlalosa Meg Takacs, mothehi oa Run le Meg, mokoetlisi oa CrossFit Level 2, le mokoetlisi ho Performix House, New York City. "Ha leoto la hau le oela fatše, o khona ho ba le matla a mangata le mesifa e mesa ka mora mohato oa hau."

Ho qala ka Powerlifting

Haeba boikoetliso ba hau bo na le mochini oa khatiso oa benche le rack ea squat, hammoho le li-barbell le lipoleiti tsa boima, u na le tsohle tseo u li hlokang ho qala powerlifting. [Na u lokela ho haha ​​motheo oa matla pele u e-ea ham le lenaneo la PL?] Ha u sebetsa ka litekanyo tse boima, Morena o eletsa ho ngolisa sebaka, haholo-holo bakeng sa mochine oa khatiso oa benche le squat. "Mosebetsi oa pele oa sebali ke ho u thusa hore u be le boima ba 'mele," oa hlalosa. "Ea bobeli ke ho u latela ha u phahamisa le ho netefatsa hore boima bo khutlela bareng ka polokeho."

Puisano le spotter ea hau ke senotlolo, ho bolela King. "Sebapali se setle se tla botsa lipotso, joalo ka: Na o batla thuso e nyane haeba o qala ho ikoetlisa? Kapa ha o batle hore ke ame bareng ho fihlela e qala ho theoha?"

"Ho powerlifting, e 'ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li etsang ke ho fumana molekane oa koetliso kapa mokoetlisi, motho ea ka ba le mokokotlo oa hau mme a ka etsa phapang e kholo," ho bolela King. Mokoetlisi a ka netefatsa foromo e nepahetseng le ho thibela kotsi, hape a u thusa ho tseba hore na o eketsa mojaro neng hanyane ka hanyane. Batla motho ea netefalitsoeng ke lenaneo la setifikeiti sa mokoetlisi sa USA Powerlifting. (Sheba: Metheo ea Koetliso ea Bolumo Haeba U le Mocha ho Phahamisa)

USA Powerlifting e boloka database ea li-gyms tse matlafatsang motlakase le Girls Who Powerlift (lebitso la liaparo le sechaba sa li-powerlifters tse khethollang basali) li na le lisebelisoa tsa ho khetha lenaneo la koetliso le tse ling. Hape, khothatsoa ke mosali enoa ea qalileng ho phahamisa matla le ho rata 'mele oa hae ho feta leha e le neng pele le basali bana ba matla ho Instagram.

Ho phahamisa Boima ke Eng?

Ntlha ea bohlokoa: Ha o ntse o ka bua ka koetliso efe kapa efe ea boima ba 'mele e le ho phahamisa litšepe (mantsoe a mabeli), tlholisano ea ho phahamisa litšepe (ke ho phahamisa litšisinyeho tsa Liolimpiki, lentsoe le le leng) ke papali e shebaneng le litlamorao tse peli tse matla: ho hloibila le ho hlweka.

Litlholisano tsa ho phahamisa litšepe

Ho phahamisa litšepe - mofuta o leng ho Liolimpiki - ho leka bokhoni ba hau ba ho phamola le ho hloeka le ho sisinyeha. Ka mokhoa o ts'oanang le ho phahamisa motlakase, mehato ena e etsoa ka `` barbell '' e laetsoeng mme bahlolisani ba fumana liteko tse tharo ho e ngoe le e ngoe ea lifti. Boima bo phahameng ka ho fetisisa bo phahamisitsoeng bakeng sa boikoetliso bo bong le bo bong bo kopanngoa hammoho bakeng sa kakaretso ea lintlha, 'me moatlelete ea nang le lintlha tse phahameng ka ho fetisisa sehlopheng sa bona oa hapa. Barupeluoa ba ahloloa ka mekhahlelo ho latela lilemo tsa bona, boima, le bong.

Koetliso ea ho phahamisa litšepe

Papali e nang le mehato e 'meli feela e kanna ea utloahala e le bonolo, empa mofuta oa mehato ena ke mahlale a makatsang. Lilifi ka bobeli li hloka hore u phahamise lehare le laetseng holimo ka holimo. Ho ikoetlisa bakeng sa sena, lenaneo la boikoetliso le tsepamisitsoe ho kokota motsamao le mokhoa ona, ho bolela King, hammoho le ho nts'etsapele matla le lebelo le phatlohileng.

Ha ho bapisoa le powerlifting, linako tsa koetliso ha li sebelise litekanyo tse boima, empa li phahame ka makhetlo a mangata, o hlalosa hore mananeo a etsahala matsatsi a mahlano ho isa ho a tšeletseng ka beke. (Sheba tse ling: Kamoo literene tsa Olimpiki tsa Boima ba Liolimpiki tsa Kate Nye bakeng sa Tlholisano)

Ha u bapisa ho phahamisa boima ba Liolimpiki khahlanong le matlalifting, "ho phahamisa liolimpiki ho kenella haholo maemong a aerobic ho feta ha powerlifting e etsa," ho bolela Takacs, ho bolelang hore matla a tlase, empa ho otla ha pelo ea hau ho lula nako e telele. Boemo ba mofuta ona boa hlokahala, kaha ho phahamisa Liolimpiki ho etsoa ka lebelo le potlakileng. Boikoetliso bo tloaelehileng bo shebaneng le boemo ba metabolism bo ka kenyelletsa lipotoloho tse 5 tsa lebelo la limithara tse 800, li-kettlebell tse 15, le li- deadlift tse 10.

Melemo ea ho phahamisa litšepe

E 'ngoe ea melemo e meholo ea ho phahamisa boima ba Liolimpiki ke hore e thusa ho hlahisa matla a ho phatloha. E boetse e tloaetse ho bokella mesifa e mengata ho feta mefuta e meng ea koetliso ea matla, e e etsang hore e be ntle bakeng sa tahlehelo ea mafura, ho bolela Takacs.

"Ha o etsa lifts tse kholo tsa mantlha ka barbell, o tla baka khatello kapa khatello ea maikutlo 'meleng oa hau, kahoo kamora ho ikoetlisa' mele oa hau o ea lokisa meokho e nyane ea mesifa, e bitsoang li-microtears," oa hlalosa. . "Ha u ntse u ka senya mesifa ea hau haholoanyane, 'mele oa hau o lokela ho sebetsa ka thata ho fola,' me ha o fola, o haha ​​mesifa e mecha e mosesane." Mosifa ona o mosesane o tla thusa ho chesa mafura.

Ho Qala ka Boima ba Boima

Sutton o re: "Ho phahamisa litšepe tsa Liolimpiki ho hloka sethala sa ho phahamisa litšepe le lipoleiti tse ngata ho etsa metsamao ka nepo le ka polokeho." E boetse e hloka sebaka se lekaneng ho theola "barbell", kahoo e kanna ea se be teng libakeng tsohle tsa boikoetliso. Hlahloba USA Weightlifting bakeng sa lethathamo la li-gyms sebakeng sa heno moo u ka fumanang tataiso ho ba nang le boiphihlelo ba litepisi 'me u ithute foromo e nepahetseng ho tsoa ho mokoetlisi oa USA Weightlifting-certified (USAW). (Fumana khothatso ka ho latela Basali bana ba Boima ba Liolimpiki le ho Instagram.)

Ho Haha 'Mele ke Eng?

Moko-taba: Ho aha 'mele ke moetlo oa ho aha mesifa hanyane ka hanyane molemong oa botle le matla, mme hangata e shebana le ho koetlisa / ho khathatsa sehlopha se le seng sa mesifa ka nako bakeng sa kholo e phahameng ea hypertrophy aka muscle. (Ho feta: Tataiso ea Moqapi oa Ho Aha 'Mele Bakeng sa Basali)

Litlholisano tsa ho Aha 'Mele

Ho fapana le ho phahamisa boima ba 'mele le ho phahamisa matla, tse hlahlobang matla kapa matla a mesifa, barupeluoa ba litlhōlisano tsa ho haha' mele ba ahloloa ho latela ponahalo ea bona, ho hlalosa Sutton. Litšobotsi tse kang boholo ba mesifa, symmetry, proportion, le boteng ba sethala li nkoa, empa ts'ebetso ea lipapali ha e hlahlojoe hangata. Ho ts'oana le ho phahamisa litšepe le ho phahamisa matla, ho na le likarolo tse fapaneng tseo u ka qothisanang lehlokoa le tsona ho latela maemo a tekano le boima. Likarolo tse ling tsa ho aha 'mele li kenyelletsa litlholisano tsa bophelo bo botle,' mele, sebopeho le bikini, se seng le se seng se na le melao ea sona.

Koetliso ea ho aha 'mele

Koetliso ea litlholisano tsa ho aha 'mele ha e na moelelo o fapaneng le oa ho phahamisa litšepe kapa ho phahamisa motlakase hobane ho tloaela ho etsoa ha ho etsoe nakong ea tlholisano. Seo se siea sebaka se sengata sa boiqapelo koetlisong. "Sutton o re:" Baetsi ba 'mele ba etsa koetliso ea ho hanyetsa ka bongata moo litekanyo tse boima ho isa boima li kopantsoeng le maano a pheta-phetoang (6-12 reps) le lisete le boitlhakiso bakeng sa setho ka seng sa mmele. " Protocol ena e sebetsa hantle bakeng sa ho ntlafatsa boima ba mesifa, oa hlalosa.

Baetsi ba 'mele ba atisa ho arola likarolo tse itseng tsa' mele letsatsing le leng le le leng la koetliso, kahoo letsatsi le leng le ka 'na la tsepamisa maikutlo maotong, ha le leng le tsepamisitsoe sefubeng, mahetleng le triceps. Cardio e boetse ke karolo ea bohlokoa ea koetliso, kaha e eketsa tahlehelo ea mafura, khahlanong le powerlifting kapa weightlifting, moo e seng ntho ea bohlokoa.

Kaha sepheo sa tlholisano ea ho aha 'mele se shebane haholo le' mele, lintho tse kang phepo ea ho haha ​​'mele le tlatsetso le tsona ke likarolo tse kholo tsa ho itokisetsa tlholisano, ho bolela Takacs.

Melemo ea ho aha 'mele

Ha u bapisa ho haha ​​​​'mele vs. powering vs. Ho phahamisa Liolimpiki ho latela lipakane tsa' mele, "ha ho pelaelo hore, ho haha ​​​​'mele ho molemo ka ho fetisisa bakeng sa ho ntlafatsa ho eketseha ha mesifa le tahlehelo ea mafura," ho bolela Sutton. Ke hobane ho haha ​​​​'mele ho hloka boikoetliso bo phahameng ba ho hanyetsa boima bo etsang hore ho be le liphetoho tsa lisele ho holisa lisele tsa mesifa, o re. "Ha ho kopantsoe le lijo tse nepahetseng, motho a ka eketsa mesifa ea hae e boima 'me a fokotsa mafura a' mele ka nako e le 'ngoe."

Ho Qala ka ho Aha 'Mele

E 'ngoe ea lintho tse ntle ka ho haha' mele ke hore e ka phetheloa hoo e batlang e le litsing tsohle tsa boikoetliso, 'me ha ho hlokahale hore u hloke mokoetlisi kapa mokoetlisi ho qala. Haeba u ikoetlisetsa tlhōlisano ea ho haha ​​​​'mele, u ka sebelisa motsoako oa boima bo sa lefelloeng le mechine ea koetliso ea matla e sebelisang tsamaiso ea li-pulleys le lipoleiti tsa boima. Boikoetliso bo ka kenyelletsa mochini oa khatiso oa benche, lat pulldown, biceps curls, triceps extensions le squats. (Related: The Beginner's Guide to Body Building Meal Prep and Nutrition)

Ke mofuta ofe o motle ka ho fetisisa oa boikoetliso bakeng sa hau?

Ho phahamisa matla, ho aha 'mele le ho phahamisa boima ba' mele liolimpiki ke mefuta eohle e tsoetseng pele ea koetliso ea matla, kahoo haeba o sa tsoa qala ka boikoetliso kapa o na le mefokolo ea 'mele kapa lefu le sa foleng, o betere ho qala ka mokhoa oa mantlha oa koetliso ea matla, ho bolela Sutton . Hang ha u se u phutholohile ka litekanyo tse bobebe ho isa ho tse itekanetseng, u ka leka mekhoa e tsoetseng pele haholo. (Mme tseba hore ha o felle feela ho bana ba bararo; Strongman le CrossFit le tsona ke likhetho tse ling bakeng sa lipapali tse thehiloeng matla.)

Mefuta ena kaofela e tla u thusa ho nts'etsapele matla le matla le ho ama 'mele oa hau ka ho eketsa mesifa, ho hlalosa Sutton, empa ntle le haeba o batla ho qothisana lehlokoa, ho kopanya likarolo tsa lifomate tsohle mohlomong ke ho becha ha hao ho fetisisa. (Bona: Likarabo ho Lipotso Tsohle tsa Hao tsa ho Phahamisa Boima Bakeng sa Ba qalang)

"Tsela e kopaneng ea boikoetliso e kopanya mefuta e mengata ea boikoetliso ho ea tsamaisong e tsoelang pele," oa hlalosa. Seo se bolela ho bokella "weightlifting, bodybuilding, powerlifting le mefuta e meng ea boikoetliso, e kang ho otlolla, ho ikoetlisa ka pelo le methapo ea mantlha." Qetellong, mofuta ofe kapa ofe oo u o ratang haholo e tla ba oona oo u tla o khomarela, kahoo ho bohlokoa hore u li hlahlobe kaofela 'me u ikemisetse ho etsa se u sebeletsang. (Bala se latelang: Mokhoa oa ho iketsetsa moralo oa boithapollo ba mesifa)

Tlhahlobo bakeng sa