Ingaba umntwana wakho ufuna ukuba ngumlindi onzima? Khangela le midlalo
Ngelixa lilinganayo no-Olympic weightlifting, i-powerlifting ineqokelelo lwabadlali abazinikeleyo kunye nabalandeli. Kungabonakala kulula: pha kamisa ubunzima bokuwina. Kodwa ukuphumelela kwamandla omncinci kulutsha kufuna ukuzinikela kunye nokuqwalaselwa kwindlela. Ingaba umntwana wakho unamandla kunye nomnqweno wokuncedisa amandla?
Izinto ezisisiseko: I- Powerlifters incintisana kwiziganeko ezintathu, ukuzama ukuphakamisa ubunzima obukhulu kunabo bonke.
Ukhuphiswano lungabandakanya enye, ezimbini, okanye zonke iziganeko ezintathu. Kulowo nalowo, abaqhubi benza imizamo emithathu, kwaye okusemandleni abo bathathu (ubunzima bobunzima) baba ngumlinganiselo wabo kulo mcimbi.
- I-Deadlift: ukuphakamisa i-barbell ukusuka kumgangatho, kude kube ngumqhubi oma endaweni emileyo ngamadolo avaliweyo (iingalo zichanekile, ngoko isisindo sisezingeni lethanga)
- Inkcenkca yeBhenki: uphononise i-barbell esuka kwisifuba, ngelixa ulele phantsi ngentloko, emahlombe, nasemva kwibhentshi
- I-squat: ukuhlahlela kude kube ngamathanga ahambelana nomgangatho, kunye ne-barbell emahlombe
Bobabini abadlali beentombi nabasetyhini banomncintiswano kwi-powerlifting, kwaye abagijimi bahlelwe ngokwabelana ngesondo, ubudala kunye nobukhulu bomzimba.
I-formula yemathemthi ebizwa ngokuthi i-Wilks ifom ngezinye izihlandlo isetyenziselwa ukufaka amanqaku. Umntu ngamnye ophilileyo unikwe umsebenzi wokwanda ngokusekelwe kwisisindo somzimba wakhe. Emva kokuba bonke abagijimi beyenzile iiphakamiso zabo, iitali zabo zanda ngeli nani leWilks.
Umncintiswano onomlinganiselo wokugqibela owona uphambili.
Izakhono ezifunekayo / ezisetyenziswayo: Amandla, ukuzimisela, ukugxila.
Eyona nto ibaluleke kakhulu kubantwana aba: Ukulungele ukuqeqesha ngokungqongqo kunye nokuqwalasela ubuchule; qhubeka.
Ixesha / xa lidlalwa: Ingaba unyaka wonke. Izikhuphiswano zamabanga aphakamileyo ngokuqhelekileyo zenzeke ebusika nasentwasahlobo.
Iqela okanye umntu? Umntu ngamnye, kodwa abaqhubi bangaqeqesha ndawonye njengeqela ukumela isikolo okanye iqela.
Amanqanaba: I- USA Powerlifting (USAPL) inamazinga olutsha kubantwana abaqala kwiminyaka eyi-10. Baya kuthi baqhubeke ngamanqanaba asekudala ukuya kwiJunior (ubudala 20-23). I-Amateur Athletic Union (AAU) inamacandelo asele ubudala, njengokuba i-NASA). Kwiziganeko ze-NASA, abantwana abane-13 nangaphantsi bayahlulelwa ngohlobo lwabo kunye nekhono, kungekhona nje ukulinganiswa kwesisindo.
Iintsana ezidala ziza kuqala: I- USA Powerlifting inezigaba zezingane ezineminyaka eli-10 ubudala kunye phezulu. I-AAU ivumela abakhuphisana njengabancinci abaneminyaka emithandathu ubudala. Kukhuselekile ukuba abantwana baqalise uqeqesho lobunzima kwindlela elawulwayo, ephethwe njengabantu abancinci abaneminyaka emithandathu okanye eyisixhenxe.
Ukuba umntanakho ufuna ukuqala ukusetyenziswa kwe-powerlifting (okanye nayiphi na uhlobo lokuqeqeshwa kobunzima), qiniseka ukuba ufumane umqeqeshi oqeqeshiweyo ukuba ahlole uqeqesho lwakhe. Kubalulekile ukuba abaphilileyo abaselula bazi indlela yokuphakamisa ngokukhuselekileyo, kunye neendlela ezifanelekileyo, kwaye bahlakulele amandla kwimisipha yabo yomzimba kunye neentloko ukuze bakhusele imizimba yabo ekhulayo.
Ukulungelelanisa abantwana abaneemfuno ezizodwa: Ewe, kuxhomekeke kwimingeni yomntwana. I-Powerlifters inokukhuphisana kwiiMidlalo zeOlimpiki ezikhethekileyo kunye neMidlalo yeParalympic yasehlobo.
Abanye abadlali ababonakalayo kunye nabakhubazekile emzimbeni banomncintiswano kwi-powerlifting idibana nama-competing-competed body.
Isici sokuQinisekisa: UkuFakela amandla akusitshisi iikhalori ezininzi ezinjenge-cardiovascular exercise. Nangona kunjalo, iqinisa imisipha namathambo, okubalulekileyo kwimpilo enhle kunye nokuqina komzimba. Uqeqesho lwamandla luhamba ngokusesikweni kunye nokuvuthwa kwe-cardio ukuphucula imetabolism.
Izixhobo: Abanye abasebenzisa izixhobo bazigqoke izikhwama ezizodwa zokuncedisa; ba khuphisana "kwizixhobo". Ngaphandle koko, abaxhasi banokugqoka i-singlet engeyiyo yokuxhasa "imichiza" okanye "iziganeko ezingenakuxhotyiswa". Iibhanti, izicathulo, isiko kunye namadolo ezinyawo zivunyelwe kuzo zombini iintlobo zeemeko, nangona imithetho ibeka iinkcazo ezicacileyo kwezi zinto.
Iindleko: Ubulungu kwi-USAPL (efunekayo ukungena edibeneyo) bubiza i-$ 30 / ngonyaka ubuncinane okanye i-$ 15 kwisithuba seenyanga ezi-6 eziphakamileyo zesikolo. I-Lifters izakufuna ukuzithengela izikhwama zazo, iifom, amabhande, njalonjalo. I-suit iyakuthatha ukusuka kwi-$ 50 ukuya kwii-dollar ezilikhulu; Iimpahla kunye nemikhono zise-$ 25-25; ibhanti eyisiseko iqala malunga nama-25.
Ukuzibophelela kwexesha elifunekayo: Oku kuya kuxhomekeka kwimfuno yomqeqeshi okanye yomqeqeshi kunye nezinga lomqhubi lomncintiswano. Ukudibanisa kungadlulela iiyure ezimbalwa okanye iintsuku ezimbalwa, kubandakanywa ixesha lokulinganisa (ukuya kwiiyure ezingama-24 ngaphambi kokhuphiswano).
Ubungako bokulimala: Phakathi. I-Powerlifting ayikho imidlalo yokudibanisa, ukwenjenjalo ukulimala kabuhlungu kuncinci. Ngethuba loqeqesho kunye nokhuphiswano, i-spotters kunye ne-loaders zikhona ukugcina abakhuseli bephephile. UPawulos Rogers, uchwepheshe we-Wellwell ngokuqeqeshwa ngokunyusa, uthi ukulimala ngokugqithiseleyo kuninzi (kunobungozi obunzima) ekuphakameni kwesisindo. Funda iingcebiso zakhe zokukhusela nokukhusela okukhuselekileyo.
Enye inkxalabo kwi-powerlifting yilezi zonyango ezisebenzayo. Abagijimi abaselula banokulingwa ukuba basebenzise izongezelo ezingaphephile okanye iziyobisi ezingekho mthethweni ukwenzela ukwakha imisipha. Kufuneka bazi ukuba oku kuyingozi kwaye abayi kunyamezela ukhuphiswano. Ukusukela ekubeni abaqhubi bafanele bajonge phambi kokuncintisana kunye nokukhuphisana kwinqanaba lesisindo, "ukunyusa" ngeendlela ezingakhuselekanga omnye umngcipheko abazali kufuneka baqaphele.
Indlela yokufumana inkqubo okanye umcimbi:
- Uluhlu lwe-Powerlifting lwamacandelo
- AAU Powerlifting
- Umbutho Wezemvelo Wamandla Amandla
Ukuba isikolo sakho esikolweni esiphakamileyo sineprogram ye-powerlifting (khangela isayithi yayo), unokuqhagamshelana nabaqeqeshi apho malunga nendlela yokufumana umntwana wakho abandakanyekayo kulutsha lokufakelwa amandla kwindawo yakho. Okanye ukuba ubona umyalezo odibeneyo, qhagamshelana nomlawuli walo ukuba ufumane ngabaqeqeshi bendawo.
Amabhunga oLawulo:
- USA Powerlifting
- ICanada Powerlifting Union
- I-North American Powerlifting Federation
- Federation International Powerlifting Federation
Ukuba umntanakho uyathanda ukuthwala amandla, zama kwakhona: Ibhola , ukukhwela, ukulwa, ukulandelela kunye nensimu (iimeko zentsimi).