Umehluko Phakathi Kokwakha Umzimba, Ukuphakamisa Amandla, kanye Nokuphakamisa Isisindo

-Delile

• Kuyini ukuphakamisa amandla?
• I-Powerlifting Competitions
• Ukuqeqeshwa Kwe-Powerlifting
• Izinzuzo ze-Powerlifting
• Ukuqala nge-Powerlifting
• Kuyini Ukuphakamisa Isisindo?
• Imincintiswano yokuphakamisa izinsimbi
• Ukuqeqeshwa kokuphakamisa izinsimbi
• Izinzuzo Zokuphakamisa Isisindo
• Ukuqala nge-Weightlifting
• Kuyini Ukwakha Umzimba?
• Imincintiswano yokwakha umzimba
• Ukuqeqeshwa Komzimba
• Izinzuzo zokwakha umzimba
• Ukuqala ngokwakha umzimba
• Iluphi uhlobo lokuqeqeshwa kwesisindo olungcono kakhulu kuwe?
• Buyekeza kwe-

Enye yezinto ezimangalisayo ngokuqeqeshwa kokumelana nokuthi zingaki izitayela ezikhona. Kunezindlela ezingamakhulu ngokoqobo zokuthola isisindo. Cishe uke wezwa ngezitayela ezahlukahlukene zokuqeqeshwa kwamandla, kepha yini umehluko omkhulu phakathi kokwakha umzimba kuqhathaniswa nokuqinisa amandla uma kuqhathaniswa nokwenyusa futhi wazi kanjani okulungele wena?

"Ukuphakamisa izinsimbi, ukuphakamisa amandla, nokwakha umzimba kunikeza izindlela eziyingqayizivele zokuqeqesha amandla," kusho uBrian Sutton, M.S., C.S.C.S. umqeqeshi wamandla neNational Academy of Sports Medicine (NASM). Futhi zonke zingakusiza uthuthukise amandla namandla ngezindlela ezahlukene, uyachaza. Isici esisodwa esenza lezi zakhiwo zokuqeqesha zigqame ukuthi zonke ziyimidlalo yokuncintisana, nayo.

Funda kabanzi ukuze ufunde ukuthi imincintiswano, izitayela zokuqeqesha, kanye nezinzuzo zokuphakanyiswa kwamandla, ukukhuphula izinsimbi nokwakha umzimba kuhluke kanjani.

Kuyini ukuphakamisa amandla?

Umongo: I-Powerlifting ingumdlalo oqhudelanayo ogxile ekuphakamiseni ama-barbell amathathu amakhulu: umshini wokucindezela ibhentshi, i-squat, kanye ne-deadlift.

I-Powerlifting Competitions

"I-Powerlifting ihlola amandla esimbangi emshinini wokunyathelisa ebhentshini, i-squat, kanye ne-deadlift," kusho uSutton. I-lift ngayinye isebenzisa i-barbell elayishwe amapuleti esisindo. Abahlanganyeli ku-powerlifting bahlangana bathola imizamo emithathu kusisindo esiphezulu se-lift ngayinye (aka max-rep max). Isisindo somzamo wakho ophumelele kakhulu ekuphakamiseni ngakunye singezwe ndawonye ukuthola amaphuzu akho aphelele. Abahlanganyeli bavame ukwahlulelwa ngezigaba ezahlukahlukene, behlukaniswe ubulili, ubudala, nesigaba sesisindo.

Ukuqeqeshwa Kwe-Powerlifting

Ngoba i-powerlifting imayelana nokukhulisa i-rep-max yakho eyodwa, izinhlelo ze-powerlifting zenzelwe ukukhulisa amandla amakhulu emisipha. "Abancintisana ekukhuliseni amandla ngokujwayelekile baqeqesha besebenzisa izinsimbi ezisindayo ngokuphindaphinda okumbalwa ukukhulisa amandla abo," kuchaza uSutton.

Umuntu osebenzisa amandla okufukula amandla angasebenza izinsuku ezintathu ngesonto usuku ngalunye lugxile kokunye kokuphakanyiswa okuyisisekelo, kusho uDanny King, umqeqeshi oqeqeshiwe nomphathi wezokuthuthukiswa kwamalungu eqembu lesizwe weLife Time training.

Ukujima kuvame ukubandakanya ukuvivinya umzimba okuyisisekelo kwalawo makheshi noma ezinye izinguqulo zawo, njenge-squat yebhokisi (uma wenza i-barbell squat kodwa u-squat ebhokisini), kuchaza iNkosi. Ngenkathi amalifti ayinhloko ezosinda futhi adinga ukugxila kakhulu, ukujima kuzofaka nokuvivinya umzimba kusetshenziswa izisindo ezilula, ezenzelwe ukusebenza ngamaphuzu athile abuthakathaka. Isibonelo, isampula yokuzivocavoca okugxile ku-squat ingase ihlanganise: ukufudumala kwe-hip thrust, bese kuba ukusquats esindayo (mhlawumbe amasethi angu-4-5 we-~6 reps kuphela), ama-deadlifts, ama-squats ahlukanisiwe, ama-hamstring curls, i-leg press, nama-supermans.

Ukusebenza kwe-Powerlifting ngokuvamile kunezikhathi zokuphumula ezinde kunezinye izinhlobo zokuqeqeshwa kwamandla, ukuvumela ukutakula okugcwele phakathi kwamasethi. "Uma umgomo wakho kuwukuphakamisa isisindo esiningi, udinga ezimbili, ezintathu, mhlawumbe imizuzu emihlanu yokuphumula," kusho iNkosi. "Ugxile kakhulu ekuphakameni kwelifti nokuthi ungahamba kangakanani."

Izinzuzo ze-Powerlifting

Ukuthola amandla, ukwakha isisindo semisipha, nokwandisa ubukhulu bamathambo kuyizinzuzo ezinkulu zokuphakanyiswa kwamandla (nokuphakamisa izinsimbi ngokujwayelekile), ngakho-ke uma ufuna #gainz, lesi isitayela sakho. UKing uthi ukuphakanyiswa kwamandla kungagqugquzela abantu abaningi ngoba kukunaka kakhulu emiphumeleni, okungukuthi isisindo osiphakamisayo, esingeyona nje eye-aesthetics noma yokwehlisa isisindo.

Uma ungumgijimi, ukuphakamisa amandla kungazuzisa nokuqeqeshwa kwakho ngendlela enkulu. "Ukwehliswa kwamandla kukhulisa ukukhiqizwa kwamandla akho," kuchaza uMeg Takacs, umsunguli weRun neMeg, umqeqeshi weCrossFit Level 2, nomqeqeshi e-Performix House eNew York City. "Lapho unyawo lwakho luwela phansi, uyakwazi ukuba namandla amaningi kanye nemisipha emile ngemuva kwakho."

Ukuqala nge-Powerlifting

Uma ijimu yakho inomshini wokucindezela ibhentshi kanye ne-squat rack, kanye nama-barbell namapuleti esisindo, unakho konke okudingayo ukuze uqale ukwenza i-powerlifting. [kufanele wakhe isisekelo samandla ngaphambi kokuthi uhambe kahle nohlelo lwe-PL?] Lapho usebenza ngezinsimbi ezisindayo, uKing weluleka ukuthi afune i-spotter, ikakhulukazi yabezindaba yebhentshi kanye ne-squat. Uyachaza: “Umsebenzi wokuqala we-spotter ukukusiza ukuthi ubeke isisindo sakho endaweni,” kuchaza yena. "Okwesibili ukuthi bakulandele lapho bephakanyiswa futhi baqinisekise ukuthi isisindo sibuyela erakini ngokuphepha."

Ukuxhumana ne-spotter yakho kubalulekile, kusho uKing. "Umbukeli omuhle uzobuza imibuzo, efana nalena: Ingabe ufuna usizo oluncane uma uqala ukuziqeqesha? Noma awufuni ukuthi ngithinte ibha ize iqale ukwehla?"

“Ekuqeqesheni i-powerlifting, enye yezinto ezinhle kakhulu ongayenza ukuthola umlingani oziqeqeshayo noma umqeqeshi, umuntu ongaba nomhlane wakho futhi lokho kungenza umehluko omkhulu,” kusho uKing. Umqeqeshi angaqinisekisa ifomu elifanele futhi avimbele ukulimala, futhi akusize unqume ukuthi uzowengeza nini umthwalo ngokuqhubekayo. Bheka othile ogunyazwe wuhlelo lwesitifiketi somqeqeshi lwe-USA Powerlifting. (Bheka: Izisekelo Zokuqeqesha Amavolumu Uma Umusha Ekuphakamiseni)

I-USA Powerlifting igcina isizindalwazi sezindawo zokujima ezilungele ukuqinisa amandla kanye ne-Girls Who Powerlift (umkhiqizo wezimpahla kanye nomphakathi wama-powerlifters ahlonza abesifazane) inezinsiza zokuthi ungalukhetha kanjani uhlelo lokuqeqesha nokunye. Futhi, gqugquzelwa yilo wesifazane owaqala ukwenza i-powerlifting futhi ethanda umzimba wakhe kakhulu kunangaphambili nalaba besifazane abanamandla ku-Instagram.

Kuyini Ukuphakamisa Isisindo?

Umongo: Ngenkathi ngobuchwepheshe ungabhekisa kunoma yikuphi ukuqeqeshwa ngamandla okususelwa ekuphakamiseni isisindo njengokuphakamisa izinsimbi (amagama amabili), ukuphakamisa izinsimbi (okusho ukuphakamisa izinsimbi kwe-Olimpiki, igama elilodwa) ngumdlalo ogxile ekuphakamiseni okubili kwe-barbell okunamandla: ukuhlwitha kanye nokuhlanzekile nokujikijela.

Imincintiswano yokuphakamisa izinsimbi

Ukuphakamisa izinsimbi — uhlobo oluseMidlalweni Yama-Olimpiki — kuvivinya ikhono lakho lokuhlwitha nokuhlanza nokudlikiza. Ngokufana nokuphakanyiswa kwamandla, lokhu kuhamba kwenziwa nge-barbell elayishiwe futhi izimbangi zithola imizamo emithathu kulifti ngayinye. Izisindo eziphakeme kakhulu eziphakanyisiwe zomsebenzi ngamunye zengezwa ndawonye ukuze uthole amaphuzu aphelele, futhi umsubathi onamaphuzu aphezulu esigabeni sakhe uyawina. Abahlanganyeli bahlulelwa ngezigaba ngokuya ngeminyaka yabo, isisindo, nobulili.

Ukuqeqeshwa kokuphakamisa izinsimbi

Umdlalo oneminyakazo emibili nje ungazwakala ulula, kepha ifomu lale minyakazo linobuchwepheshe obumangalisayo. Womabili amalifti adinga ukuthi uphakamise i-barbell elayishiwe ngaphezulu. Ukuziqeqeshela lo msebenzi, ukuzivocavoca umzimba kugxile ekubetheleleni ukunyakaza nobuciko, kusho uKing, kanye nokukhulisa amandla nokuqhuma.

Uma kuqhathaniswa ne-powerlifting, izikhathi zokuqeqesha azisebenzisi izisindo ezinzima, kodwa ziphakeme ngobuningi, uyachaza, namaseshini enziwa izinsuku ezinhlanu kuya kweziyisithupha ngesonto. (Bheka okwengeziwe: I-Olympic Weightlifter Kate Nye Izitimela Kanjani Emncintiswaneni)

Uma uqhathanisa i-Olympic weightlifting vs. powerlifting, "ukuphakamisa ama-Olympic kungena kakhulu esimweni se-aerobic kunokuba kwenza i-powerlifting," kusho u-Takacs, okusho ukuthi ukuqina kuphansi, kodwa ukushaya kwenhliziyo yakho kuhlala kuphezulu isikhathi eside. Lolu hlobo lwesimo luyadingeka, njengoba ukuphakamisa ama-Olimpiki kwenziwa ngesivinini esisheshayo. Ukujima okujwayelekile okugxile kusimo se-metabolic kungabandakanya imizuliswano emi-5 yokugijima kwamamitha angu-800, ukushwibeka kwekettlebell okungu-15, kanye nama-deadlifts angu-10.

Izinzuzo Zokuphakamisa Isisindo

Enye yezinzuzo ezinkulu ze-Olympic weightlifting ukuthi isiza ukuthuthukisa amandla okuqhuma. Ibuye ithande ukuthola imisipha eminingi kunezinye izinhlobo zokuqeqeshwa kwamandla, ikwenze kube kuhle ekulahlekelweni kwamafutha, kusho i-Takacs.

"Uma wenza ama-lifts amakhulu nge-barbell, uzodala ingcindezi eyengeziwe noma ingcindezi emzimbeni wakho, ngakho-ke ngemva kokusebenza umzimba wakho uya ngokushesha ukuyolungisa izinyembezi ezincane ze-muscle fiber, ezibizwa ngokuthi ama-microtears," uyachaza. . "Lapho ukwazi ukwehlisa imisipha yakho, kulapho umzimba wakho kufanele usebenze kanzima ukuze ululame, futhi lapho ululama, wakha imisipha emisha emincane." Lo mzimba omncane uzosiza ekushiseni amafutha.

Ukuqala nge-Weightlifting

"Ukuphakamisa izinsimbi kuma-Olympic kudinga izinkundla zokuphakamisa izinsimbi kanye namapuleti amakhulu ukuze umnyakazo wenze kahle futhi ngokuphepha," kusho uSutton. Kudinga nendawo eyanele yokulahla i-barbell, ngakho-ke kungenzeka ingatholakali kuzo zonke izivivinyo. Bheka i-USA Weightlifting ukuthola uhlu lwama-gyms endaweni yangakini lapho ungathola khona ukuholwa kusuka kuma-weightlifters anolwazi futhi ufunde ifomu elifanele kumqeqeshi we-USA Weightlifting-certified (USAW). (Thola ugqozi ngokulandela laba besifazane bama-Olympic Weightlifting naku-Instagram.)

Kuyini Ukwakha Umzimba?

Umongo: Ukwakha umzimba kuwumkhuba wokwakha imisipha ngokuqhubekayo ngezinjongo zobuhle namandla, futhi ngokuvamile kugxila ekuqeqesheni/ekukhathaleni iqembu lemisipha elilodwa ngesikhathi ukuze uthole i-hypertrophy enkulu ebizwa ngokuthi ukukhula kwemisipha. (Okuningi: Umhlahlandlela Wabaqalayo Ekwakheni Umzimba Kwabesifazane)

Imincintiswano yokwakha umzimba

Ngokungafani ne-weightlifting kanye ne-powerlifting, ehlola amandla noma amandla emisipha, abahlanganyeli emiqhudelwaneni yokwakha umzimba bahlulelwa ngokusekelwe ekubukeni kwabo, kuchaza uSutton. Izici ezinjengosayizi wemisipha, ukulinganisa, ubukhulu, nobukhona besiteji kuyacatshangelwa, kodwa ukusebenza komdlalo wokusubatha akuvamile ukuhlolwa. Ngokufana nokuphakamisa izinsimbi kanye ne-powerlifting, kunezigaba ezahlukene ongaqhudelana ngazo ngokusekelwe kubulili nesigaba sesisindo. Okunye okuhlukanisiwe ekwakheni umzimba kufaka phakathi imincintiswano yezempilo, yomzimba, yesibalo neyama-bikini, ngayinye inemithetho yayo.

Ukuqeqeshwa Komzimba

Ukuqeqeshelwa imincintiswano yokwakha umzimba akucaciswanga kangako kunokuphakamisa izinsimbi noma ukuphakamisa amandla ngoba ukunyakaza akuvamile ukwenziwa phakathi nomncintiswano. Lokho kushiya indawo enkulu yokudala ekuqeqesheni. "Abakhi bomzimba bavamise ukuqeqeshela ukumelana nomthamo ophezulu lapho izinsimbi ezilinganiselayo ezisindayo zihlanganiswa nezinhlelo eziphindaphindwayo zokuphindaphinda (ama-6-12 reps) namasethi amaningi nokuzivocavoca komzimba ngamunye," kusho uSutton. Le protocol isebenza kahle ekuthuthukiseni isisindo semisipha, uyachaza.

Abakhi bomzimba bavame ukuhlukanisa izingxenye ezithile zomzimba ngosuku ngalunye lokuqeqeshwa, ngakho-ke ngolunye usuku lungagxila emilenzeni, kanti olunye lugxile esifubeni, emahlombe nakuma-triceps. I-Cardio iphinde ibe ingxenye eyinhloko yokuqeqeshwa, njengoba ikhulisa ukulahlekelwa kwamafutha, uma iqhathaniswa ne-powerlifting noma i-weightlifting, lapho lokho kungeyona into ebalulekile.

Njengoba umgomo womncintiswano wokwakha umzimba ugxile kakhulu emzimbeni, izinto ezinjengokondla umzimba kanye nokwengeza nazo ziyizinto ezinkulu zokulungiselela umncintiswano, kusho iTakacs.

Izinzuzo zokwakha umzimba

Uma uqhathanisa ukwakha umzimba vs. Ukunikwa amandla vs. Ukuphakanyiswa kwe-Olympic ngokwemigomo yokuhlanganisa umzimba, "ngokuphikisayo, ukwakha umzimba kusebenza kahle kakhulu ekuthuthukiseni ukukhuphuka kwesisindo somzimba nokulahlekelwa kwamafutha," kusho u-Sutton. Lokho kungenxa yokuthi ukwakha umzimba kudinga ukuzivocavoca kwevolumu ephezulu okudala izinguquko zamaselula ukuze kukhule izicubu zemisipha, uthi. "Uma kuhlanganiswa nokudla okufanele, umuntu angakwazi ukwandisa izicubu zomzimba ezinomzimba futhi anciphise amafutha omzimba ngesikhathi esifanayo."

Ukuqala ngokwakha umzimba

Enye yezinto ezinhle mayelana nokwakha umzimba ukuthi kungaqedwa cishe kuwo wonke amajimu, futhi awudingi ngempela umqeqeshi noma umqeqeshi ukuze uqale. Uma uziqeqeshela umncintiswano wokwakha umzimba, ungasebenzisa inhlanganisela yezisindo zamahhala nemishini yokuqeqesha amandla esebenzisa isistimu yamapulley namapuleti esisindo. Ukuzivocavoca kungabandakanya ukucindezela kwebhentshi, ama-lat pulldowns, ama-biceps curls, izandiso ze-triceps, nama-squats. (Okuhlobene: Umhlahlandlela Wabaqalayo Wokulungiselela Ukudla Nokwakha Umzimba)

Iluphi uhlobo lokuqeqeshwa kwesisindo olungcono kakhulu kuwe?

Ukwehliswa kwamandla, ukwakha umzimba, nokuphakamisa izinsimbi kuma-Olimpiki yizo zonke izinhlobo zokuqeqeshwa kwamandla, ngakho-ke uma usanda kuqala ngokuzivocavoca umzimba noma unemikhawulo ethile emzimbeni noma isifo esingelapheki, kungcono ukuqala ngendlela eyisisekelo yokuqeqesha amandla, kusho uSutton . Uma usunethezekile ngezisindo ezilula kuye kwezimaphakathi, ungazama izitayela ezithuthuke kakhulu. (Futhi wazi ukuthi awukhawulelwanga kulaba abathathu; IStrongman neCrossFit ezinye izinketho zemidlalo esekwe emandleni.)

Zonke lezi zitayela zizokusiza ukuthuthukisa amandla namandla futhi zithinte ukwakheka komzimba wakho ngokwandisa ubukhulu bemisipha, kuchaza uSutton, kepha ngaphandle kokuthi ufuna ukuncintisana, ukuhlanganisa izici zawo wonke amafomethi mhlawumbe ukubheja kwakho okuhle kakhulu. (Bheka: Izimpendulo Zayo Yonke Imibuzo Yakho Yokuphakamisa Isisindo Yabaqalayo)

"Indlela edidiyelwe yokuqina ihlanganisa izinhlobo eziningi zokuzivocavoca zibe uhlelo oluqhubekayo," uyachaza. Lokho kusho ukuhlanganisa "ukuphakamisa izinsimbi, ukwakha umzimba, ukuphakamisa amandla nezinye izinhlobo zokuzivocavoca, njengokuzelula, inhliziyo, kanye nokuzivocavoca umzimba." Ekugcineni, noma isiphi isitayela osijabulela kakhulu kuzoba yileso onamathela kuso, ngakho-ke kufanelekile ukusihlola sonke futhi uzinikele kulokho okukusebenzelayo. (Okulandelayo: Ungazakha Kanjani Uhlelo Lwakho Lokwakha Imisipha)

Buyekeza kwe-