Kusiyanitsa Pakati Pomanga Thupi, Powerlifting, ndi Weightlifting

Zamkati

• Kodi Powerlifting ndi chiyani?
• Mpikisano wa Powerlifting
• Maphunziro a Powerlifting
• Ubwino wa Powerlifting
• Chiyambi ndi Powerlifting
• Kodi kunyada kumatanthauza chiyani?
• Masewera Olimbitsa Thupi
• Maphunziro a Weightlifting
• Ubwino Wokweza Mizinda
• Kuyamba ndi Weightlifting
• Kodi Kumanga Thupi N'kutani?
• Mapikisano Olimbitsa Thupi
• Maphunziro Olimbitsa Thupi
• Ubwino Womanga Thupi
• Kuyamba ndi Kumanga Thupi
• Kodi ndi mtundu wanji wabwino kwambiri wamaphunziro a kunenepa kwa inu?
• Onaninso za

Chimodzi mwazinthu zodabwitsa pakuphunzitsidwa kukana ndikuti masitayelo alipo angati. Pali kwenikweni mazana a njira zonyamulira zolemera. Mwina munamvapo za masitayilo osiyanasiyana ophunzitsira mphamvu, koma pali kusiyana kotani pakati pa kumanga thupi ndi mphamvu zolimbitsa thupi motsutsana ndi zolimbitsa thupi ndipo mumadziwa bwanji zomwe zili zoyenera kwa inu?

Brian Sutton, M.S., C.S.C.S. mphunzitsi wamphamvu ndi National Academy of Sports Medicine (NASM). Ndipo onse atha kukuthandizani kuti mukhale ndi mphamvu munjira zosiyanasiyana, akufotokoza. Chimodzi mwazinthu zomwe zimapangitsa mitundu yophunzitsayi kuonekera ndikuti onse ndi masewera ampikisano, nawonso.

Pemphani kuti mudziwe momwe mpikisano, masitaelo ophunzitsira, ndi maubwino okweza mphamvu zamagetsi, kulimbitsa thupi, komanso kumanga thupi zimasiyana.

Kodi Powerlifting ndi chiyani?

Mwatsatanetsatane: Powerlifting ndi masewera ampikisano omwe amayang'ana kwambiri zokweza zitatu zazikuluzikulu: makina osindikizira, squat, ndi deadlift.

Mpikisano wa Powerlifting

"Powerlifting imayesa mphamvu ya mpikisano mu makina osindikizira, squat, ndi kufa," akutero Sutton. Kukweza kulikonse kumagwiritsa ntchito barbell yodzaza ndi mbale zolemetsa. Otenga nawo gawo pamisonkhano ya powerlifting amayesa katatu kulemera kokwanira pa chonyamulira chilichonse (aka your one-rep max). Kulemera kwa kuyesayesa kwanu kopambana pakukweza kulikonse kumawonjezedwa palimodzi pamndandanda wanu wonse. Ophunzira nthawi zambiri amaweruzidwa m'magulu osiyanasiyana, opatukana ndi kugonana, zaka, komanso zolemera.

Maphunziro a Powerlifting

Chifukwa powerlifting ikungofuna kuwonjezera kuchuluka kwanu, mapulogalamu a powerlifting adapangidwa kuti akhale ndi mphamvu yayikulu. "Ochita nawo mpikisano wamagetsi nthawi zambiri amaphunzitsa kugwiritsa ntchito zolemetsa zolemera mobwerezabwereza kuti akwaniritse mphamvu zawo," akufotokoza Sutton.

Wina wopanga zida zamagetsi amatha kugwira ntchito masiku atatu pa sabata ndipo tsiku lililonse amayang'ana kwambiri imodzi mwazomwe zakhazikitsidwa, atero a Danny King, aphunzitsi ovomerezeka komanso oyang'anira mamembala a timu ya Life Time.

Kuchita masewera olimbitsa thupi nthawi zambiri kumaphatikizapo masewero olimbitsa thupi oyambira okwera kapena matembenuzidwe ake, monga bokosi la squat (pamene mukuchita barbell squat koma squat pa bokosi), akufotokoza motero King. Ngakhale kukweza kwakukulu kudzakhala kolemetsa ndipo kumafunikira kuyang'ana kwambiri, kulimbitsa thupi kumaphatikizanso zolimbitsa thupi pogwiritsa ntchito zolemera zopepuka, zopangidwa kuti zigwire ntchito pazofooka zina. Mwachitsanzo, zolimbitsa thupi zoyeserera squat zitha kuphatikizira: kutentha kwa m'chiuno, kenako ma squats olemera (mwina magulu 4-5 a ma 6 okha), ma deadlifts, squats, zopindika, zopondaponda, ndi supermans.

Kugwiritsa ntchito Powerlifting nthawi zambiri kumakhala ndi nthawi yopumula yayitali kuposa mitundu ina yamphamvu yophunzitsira, kuti athe kupezanso mphamvu pakati pama seti. "Ngati cholinga chanu ndi kukweza zolemera kwambiri, muyenera kupuma ziwiri, zitatu, mwina mpaka mphindi zisanu," akutero King. "Mukuyang'ana kwambiri kukula kwa kukweza ndi kuchuluka kwa zomwe mungasunthire."

Ubwino wa Powerlifting

Kupeza mphamvu, kulimbitsa minofu, komanso kukulitsa kuchuluka kwa mafupa ndizopindulitsa kwambiri pakuwonjezera mphamvu zamagetsi (ndikukweza zolemera wamba), chifukwa chake ngati mukuyang'ana #gainz, iyi ndi njira yanu. A King akuti kulimbitsa mphamvu kumatha kulimbikitsa anthu ambiri chifukwa kumakupatsani chidwi chambiri pazotsatira, mwachitsanzo, kulemera komwe mukukweza, zomwe sizongokhudza kukongola kapena kuonda.

Ngati ndinu wothamanga, powerlifting ingathandizenso maphunziro anu kwambiri. "Powerlifting imakulitsa mphamvu zanu," akufotokoza Meg Takacs, woyambitsa Run ndi Meg, mphunzitsi wa CrossFit Level 2, komanso wophunzitsa ku Performix House ku New York City. "Phazi lanu likagwera pansi, mumatha kukhala ndi mphamvu zambiri komanso minofu yowonda kumbuyo kwanu."

Chiyambi ndi Powerlifting

Ngati malo anu ochitira masewera olimbitsa thupi ali ndi makina osindikizira a benchi ndi squat rack, kuphatikiza ma barbell ndi mbale zolemetsa, muli ndi zonse zomwe mungafune kuti muyambe kukweza mphamvu. [muyenera kukhala ndi mphamvu musanapite ndi pulogalamu ya PL?] Mukamagwira ntchito zolemera zolemera, a King amalangiza kuti azilemba malo, makamaka kwa benchi atolankhani ndi squat. "Ntchito yoyamba ya spotter ndikuthandizani kuti muchepetse kunenepa," akufotokoza. "Chachiwiri ndikukutsatirani mukukweza ndikuonetsetsa kuti kulemera kwake kubwerera kukhola bwinobwino."

Kuyankhulana ndi malo anu ndikofunika, atero a King. "Wogulitsa bwino angafunse mafunso, monga: Kodi mukufuna thandizo pang'ono mukayamba maphunziro? Kapena simukufuna kuti ndikhudze bala mpaka litayamba kugwa?"

"Mu powerlifting, chimodzi mwa zinthu zabwino kwambiri zomwe mungachite ndikupeza mnzanu wophunzitsira kapena mphunzitsi, munthu yemwe angakhale ndi msana wanu ndipo akhoza kupanga kusiyana kwakukulu," akutero King. Wophunzitsa amatha kuonetsetsa kuti ali ndi mawonekedwe oyenera ndikupewa kuvulala, komanso kukuthandizani kudziwa nthawi yoyenera kuwonjezera katundu. Fufuzani wina wotsimikizika ndi pulogalamu ya USA Powerlifting ya certification ya makochi. (Onani: Maphunziro Oyambira Voliyumu Ngati Mwatsopano Kukweza)

USA Powerlifting imakhala ndi nkhokwe ya malo ochitirako masewera olimbitsa thupi komanso Atsikana Omwe Powerlift (mtundu wa zovala komanso gulu lamagetsi ozindikiritsa akazi) ali ndi zothandizira momwe angasankhire pulogalamu yophunzitsira ndi zina zambiri. Komanso, alimbikitseni ndi mayi uyu yemwe adayamba kupatsa mphamvu ndikukonda thupi lake kuposa kale ndi azimayi opatsa mphamvu pa Instagram.

Kodi kunyada kumatanthauza chiyani?

Mfundo yaikulu: Ngakhale mutha kutanthauzira kulimbitsa mphamvu zolemetsa monga kukweza (mawu awiri), kupikisana pamiyeso (monga Olimpiki, mawu amodzi) ndimasewera omwe amayang'ana kwambiri kukweza kwamphamvu kwa barbell: kulanda ndi kuyeretsa.

Masewera Olimbitsa Thupi

Kunyamula zitsulo — komwe kumachitika mumaseŵera a Olimpiki — kumakuyesa kuti uone ngati ungathe kuwakwatula ndi kuwachapira. Mofanana ndi powerlifting, kusuntha uku kumachitika ndi barbell yodzaza ndipo ochita nawo mpikisano amayesa katatu pakukwera kulikonse. Miyezo yayikulu kwambiri yomwe amachinyamula pa masewera olimbitsa thupi imaphatikizidwa palimodzi, ndipo othamanga omwe apambana kwambiri mgulu lawo amapambana. Ophunzira amaweruzidwa m'magulu potengera zaka zawo, kulemera kwawo, komanso jenda.

Maphunziro a Weightlifting

Masewera omwe ali ndi mayendedwe awiri okha angamveke ngati osavuta, koma mawonekedwe amayendedwewa ndi aukadaulo kwambiri. Ma lift onse awiriwa amafunikira kuti mukweze zitsulo zodzaza ndi zida zamphamvu kwambiri. Kuti muphunzitse izi, mapulogalamu ochita masewera olimbitsa thupi amayang'ana kwambiri misomali yoyenda ndi njira, akutero King, komanso kupanga mphamvu zophulika ndi liwiro.

Poyerekeza ndi kuponyera magetsi, magawo ophunzitsira sagwiritsa ntchito zolemetsa zolemera, koma amafikiranso pafupipafupi, akufotokoza, ndimagawo omwe amachitika masiku asanu kapena asanu ndi limodzi pa sabata. (Onani zambiri: Momwe Olympic Weightlifter Kate Nye Amachitira Mpikisano)

Mukayerekeza kukweza ma weightlifting mu Olympic ndi powerlifting, "kukweza ma Olympic kumalowa kwambiri mu aerobic conditioning kusiyana ndi powerlifting," akutero Takacs, kutanthauza kuti mphamvu yake ndi yotsika, koma kugunda kwa mtima wanu kumakhalabe kwa nthawi yaitali. Kukonzekera kwamtunduwu kumafunika, chifukwa kukweza kwa Olimpiki kumachitika mwachangu kwambiri. Zochita zolimbitsa thupi zokhudzana ndi kagayidwe kachakudya zitha kuphatikizira kuzungulira kwa mita 800, ma kettlebell 15, ndi ma 10 akufa.

Ubwino Wokweza Mizinda

Chimodzi mwamaubwino akulu okweza olimpiki ndikuti zimathandizira kukulitsa mphamvu zophulika. Amakhalanso ndi minofu yambiri kuposa mitundu ina yamphamvu yophunzitsira, ndikupangitsa kuti pakhale mafuta abwino, atero a Takacs.

"Ngati mukuchita zokweza zazikulu ndi barbell, mumapangitsa kuti thupi lanu likhale lovuta kwambiri, choncho mukamaliza masewera olimbitsa thupi, thupi lanu limayamba kukonza misozi yaing'ono ya minofu, yotchedwa microtears," akufotokoza. . "Pamene mungathe kuthyola minofu yanu, thupi lanu liyenera kugwira ntchito mwakhama kuti libwezeretse, ndipo likachira, limapanga minofu yatsopano yowonda." Minofu yowonda iyi imathandizira kuwotcha mafuta.

Kuyamba ndi Weightlifting

Sutton akuti: "Kukweza olimpiki kumafunikira nsanja zolimbitsa thupi ndi ma bampala kuti ayende molondola komanso mosatekeseka," akutero Sutton. Pamafunikanso malo okwanira kuti aponyere barbell, chifukwa chake mwina sangapezeke m'malo onse ochitira masewera olimbitsa thupi. Fufuzani ku USA weightlifting kuti muwone mndandanda wa malo ochitira masewera olimbitsa thupi mdera lanu komwe mungalandire chitsogozo kuchokera kwa omwe ali ndi ma weightlifters kuti muphunzire mawonekedwe oyenera kuchokera kwa mphunzitsi wa USA Weightlifting-certified (USAW). (Limbikitsani kutsatira awa Olimpiki Olimbitsa Akazi pa Instagram nawonso.)

Kodi Kumanga Thupi N'kutani?

Mwatsatanetsatane: Kumanga thupi ndizochita zolimbitsa thupi pang'onopang'ono zokongoletsa komanso mphamvu, ndipo nthawi zambiri zimangoyang'ana pakulimbitsa / kutopetsa gulu limodzi la minofu nthawi imodzi kuti likhale ndi hypertrophy aka muscle kukula. (Zambiri: Upangiri Woyambitsa Kumanga Thupi la Akazi)

Mapikisano Olimbitsa Thupi

Mosiyana ndi weightlifting ndi powerlifting, zomwe zimayesa mphamvu kapena mphamvu za minofu, ochita nawo mpikisano wolimbitsa thupi amaweruzidwa malinga ndi maonekedwe awo, akufotokoza Sutton. Makhalidwe monga kukula kwa minofu, kufanana, kuchuluka, ndi kupezeka kwa siteji zimaganiziridwa, koma masewera othamanga samayesedwa nthawi zambiri. Zofanana ndi kunyamula ndi kuwonjezera mphamvu, pali magawo osiyanasiyana omwe mungapikisane nawo potengera jenda komanso kulemera. Magawo ena omanga thupi ndi monga kukhala athanzi, thupi, mawonekedwe, ndi mipikisano ya bikini, iliyonse ili ndi malamulo awo.

Maphunziro Olimbitsa Thupi

Maphunziro a mpikisano wolimbitsa thupi sakhala achindunji kwenikweni kuposa kuyeza kapena kunyamula magetsi chifukwa kusuntha sikumachitika nthawi ya mpikisano. Izi zimapereka mpata wambiri wophunzitsira. "Omanga zolimbitsa thupi nthawi zambiri amachita maphunziro othana ndi kuchuluka kwa zolemera zomwe zolemera zolemera mpaka zolemera zimaphatikizidwa ndi njira zobwereza (6-12 reps) ndi ma seti ambiri ndi masewera olimbitsa thupi," akutero Sutton. Protocol iyi ndi yothandiza pakukulitsa minofu ya minofu, akufotokoza.

Omanga thupi amakonda kupatula ziwalo zina zathupi patsiku lililonse lophunzitsira, motero tsiku lina limangoyang'ana miyendo, pomwe lina limayang'ana pachifuwa, mapewa, ndi ma triceps. Cardio ndi gawo lofunika kwambiri la maphunziro, chifukwa limawonjezera kutaya kwa mafuta, vs. powerlifting kapena weightlifting, kumene si chinthu chofunika kwambiri.

Popeza cholinga cha mpikisano wolimbitsa thupi chimangoyang'ana kwambiri pa thupi, zinthu monga kulimbitsa thupi ndi zakudya zowonjezera ndizo zigawo zazikulu zokonzekera mpikisano, akutero Takacs.

Ubwino Womanga Thupi

Mukayerekezera kumangirira zolimbitsa thupi motsutsana ndi kukweza mphamvu motsutsana ndi kukweza kwa Olimpiki potengera zolinga zakapangidwe ka thupi, "motsutsana, kumanga thupi ndikothandiza kwambiri pakukula kwa minofu ndi kuchepa kwamafuta," akutero Sutton. Izi ndichifukwa choti kupanga thupi kumafunikira kuchita masewera olimbitsa thupi kwambiri komwe kumapangitsa kusintha kwa ma cell kuti akule minofu ya minofu, akutero. "Mukaphatikizidwa ndi chakudya choyenera, munthu amatha kuwonjezera minofu yawo yocheperako ndikuchepetsa mafuta amthupi nthawi yomweyo."

Kuyamba ndi Kumanga Thupi

Chimodzi mwazinthu zabwino kwambiri pakupanga zolimbitsa thupi ndikuti amatha kumaliza pafupifupi malo onse olimbitsa thupi, ndipo simufunikira mphunzitsi kapena mphunzitsi kuti ayambe. Ngati mukuphunzitsira mpikisano wolimbitsa thupi, mutha kugwiritsa ntchito zolemetsa zaulere ndi makina ophunzitsira mphamvu omwe amagwiritsa ntchito makina a pulleys ndi mbale zolemetsa. Zochita zolimbitsa thupi zitha kuphatikizira makina osindikizira a benchi, ma pulldown lat, ma biceps curls, ma triceps extensions, ndi squats. (Zokhudzana: Buku Loyamba la Kukonzekera Kwazakudya ndi Zakudya Zomanga thupi)

Kodi ndi mtundu wanji wabwino kwambiri wamaphunziro a kunenepa kwa inu?

Powerlifting, bodybuilding, and Olympic weightlifting are all advanced advanced training energy, kotero ngati inu mukungoyamba kumene ndi zolimbitsa thupi kapena thupi kapena matenda aakulu, ndibwino kuyamba ndi njira zofunika kwambiri maphunziro, akutero Sutton . Mukakhala omasuka ndi masikelo opepuka mpaka ochepa, mutha kuyesa masitayelo apamwamba kwambiri. (Ndipo dziwani kuti simuli ochepa mwa atatuwa; Strongman ndi CrossFit ndi njira zina zamasewera olimbanirana.)

Masitayilo onsewa adzakuthandizani kukhala ndi mphamvu ndi mphamvu komanso kukhudza momwe thupi lanu limapangidwira powonjezera minofu, akutero Sutton, koma pokhapokha ngati mukuyang'ana kuti mupikisane, kuphatikiza mbali zamitundu yonse mwina ndi kubetcha kwanu kopambana. (Onani: Mayankho a Mafunso Anu Onse Okweza Kulemera kwa Oyamba)

"Njira yolumikizirana yolimbitsa thupi imaphatikiza zolimbitsa thupi zingapo kukhala njira yopita patsogolo," akufotokoza. Izi zikutanthauza kusonkhanitsa "weightlifting, bodybuilding, powerlifting ndi mitundu ina ya masewera olimbitsa thupi, monga kutambasula, mtima, ndi masewera olimbitsa thupi." Pamapeto pake, mtundu uliwonse womwe mumakonda kwambiri ndi womwe mumamamatira nawo, chifukwa chake ndi koyenera kuwunika onse ndikupanga zomwe zikukuthandizani. (Kenako werengani: Momwe Mungapangire Pulani Yanu Yolimbitsa Thupi Lanu)

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