Uphakamisa Nge: ubuchule inxeba, kunye iimpazamo engaba zikhona

Uphakamisa intonga - umsebenzi onzima. Ukuba bayazi indlela echanekileyo siphephe iimpazamo kakhulu zithandwa - yiloo msebenzi aphambili weightlifter abo basandula kuqalisa. Bayazi indlela kuya kwenzeka kuphela kunye nomqeqeshi kakhulu. Musa ukuthembela kwi "iingcibi" abakuthembisa ukufundisa ubuchule uphumezo ngeseshoni enye. Kuyinto nje akunakwenzeka, nangaphandle, akukhuselekanga ukuba impilo yomntu ngequbuliso.

Ukuphakamisa intonga

Kufuneka wazi ukuba ayinonophele njani kwindawo yokuqala ukwenza ngokuchanekileyo a jerk ngentonga. Technology lumi ngolu hlobo lulandelayo:

• kufuneka kuqala beka ububanzi iinyawo zamagxa ngaphandle;
• izandla ukunyibilika, kangangoko kunokwenzeka;
• iikawusi iinyawo ukunyibilika esandleni, ubunzima yonke umzimba kufuneka bafudukela ngesithende;
• emva kufuneka ngqo, ukuze esinqeni baseka aphambuke encinane;
• emagxeni ukuba ukuyichitha;
• gcina intloko yakho kwaye sijonge phambili kude.

lifters abanamava kakhulu bacebisa ukusetyenziswa kwedatha i "ukuvala" ukukhulisa projectile. Ngenxa yoko, intonga soze andahexa esandleni. Kufuneka ukuba ukukhulisa bar intshukumo elibukhali, uze ngokukhawuleza endaweni ncam phezu kwentloko yakho.

Xa indawo efanele iye kwakuhlala, kufuneka uthathe i iqokobhe, zithwele umthwalo wolu kweenyawo zakhe. Ukunciphisa ubungozi trauma, kuyimfuneko ukugcina umva ohlala naye eflethini. Kweli nqanaba, iqokobhe liphuma kuphela kwinqanaba shins.

uchitha ilungelo

Xa usenza imithambo kunye uphakamisa ngentonga, isingela phantsi ekuthiwa ukukhawulezisa, nto leyo iqhotyoshelwe projectile.

Xa yembaleki uzalise ukuphakama olululo iqokobhe phezu inqanaba umzantsi womlenze, kuyimfuneko ukuba uqhubeke kwinyathelo elilandelayo. Okokuqala ukwandiswa kakuhle imilenze ulungelelwaniso umzimba. Kwangaxeshanye, kucetyiswa ukuba bawubuyise ubunzima, kuma encinane ngeenzwane zakho, uze wenze ukutyhala kunye jerk intonga. Emva koko, iqokobhe kufuneka ibe ngaphezulu ncam weightlifter intloko.

undergrowth

Undergrowth ayikwazi kuqwalaselwa inxalenye eyahlukileyo msebenzi. Nguye kuphela ngexesha kokubukela efanayo. Undergrowth xa kuxhuzula kwezi intonga kuyenziwa, kwenziwa xa iqokobhe iqala ukuvuka ngentla kwentloko. Oko barbells ke, kwangaxeshanye ephakamisa kwimbaleki kufuneka bekhotyokiswa kuyo. Eyona nto ibalulekileyo - ungaphoswa lo mzuzu.

Kuhle ukukhumbula ukuba undergrowth ayikasebenzi, ukuba bar uye wayeka emoyeni. Oku kufuneka kwenziwe kuphela xa kwayo.

Kuba saqala ukuba kakhulu umzuzu nzima, kodwa kubalulekile ukwenza umthambo. Ukuze ufunde ngokukhawuleza ukwenza podsed kwaye kulula ukufumana up ngayo, abaqeqeshi abanamava Siyaleza yokuthenga izihlangu ezizodwa, ebizwa shtangetki.

umboko ukwandiswa emva undergrowth

Ukuba womdlali iye kuzaliseke konke kulungile, ngoko emva kokuba undergrowth le projectile iya kuba ngqongqo phezu kwentloko yakhe. Ngoko ke kufuneka ukwazi yokulungisa indlela buti. Ngaphandle oku akunakwenzeka ukuba Gqibezela lo msebenzi "ayithathe le ngentonga." ukusebenza ibukeka izixhobo ngolu hlobo lulandelayo:

• Kufuneka bavuke ngononophelo, a iinyonga kancinane ngokulityhala kwakhona.
• Ngasemva kufuneka ngqo kuphela. Nawuphi aphambuke excess kunokukhokelela ungakhululekanga, okanye umonzakalo ukuya ngasemva.
• Kubalulekile ukujonga ukuba bar kungasongameli i phambili nokubuyela ngamandla. Easy zithambekele umva ubuchule umzekelo, kodwa phambili ukuphambuka incinane yembaleki, kungakhokelela ekubeni nenyaniso yokuba projectile ehamba nje ezandleni zakho kunye nomdlali ukuba uyibeke. Hayi ngaphandle ukulimala.

Ukuba umntu uvakalelwa ukuba projectile uqalisa mikhulu kubhetele ukuba uzame ukuba akuhambise ukwehlisa bar phantsi.

ukulungisa isikhundla

Emva kokuba undergrowth emva kokuba le njuze ikwazile ukugcina iqokobhe phezu kwentloko kwaye ukuqondisa umzimba, kuyimfuneko ukulungisa indawo yayo ichanekile, yaye, okona kubaluleke kakhulu, ukuba eme nge Nge.

Ngoko ke, njengoko kutshiwo apha ngasentla, ukwenza Ixhume ibar, kwinqanaba lokugqibela kubalulekile ukuma ngxi. Ukuze wenze oku, iimbaleki kucetyiswa uhlobo ubuninzi esineendidi zakho. Beginners musani ukuba ungakhathazeki, ngenxa yokuba kufuneka ukuba ube nje imizuzwana embalwa kwaye wakhululwa emva iqokobhe.

Ukuhlisa i projectile ayidingi izakhono ezithile. Thumela kufuneka nje ukuba aziphose emgangathweni, komkhondo ngexesha elinye, ukuze kungabikho ukuba ukwenzakala wena nabantu emhlabeni. Intonga uphose evela kwi imilenze, kabukhali ohlisa izandla zakhe.

iimpazamo ezingundoqo

Njengoko sele kukhankanyiwe, oku kuxhuzula intonga - hayi elula. Xa womdlali uqalisa kakuhle le ndlela, uya kudla uvumela eziliqela iimpazamo, ngoxa ucinga ukuba wenza into elungileyo. Ukwenzela ukuphepha uqikelelo zabo isanda ukulawula inkqubo ukukhulisa projectile kufuneka ibe umfundisi onamava.

Ngoko ke, apha ezimbalwa iimpazamo eziqhelekileyo a saqala uzama kakuhle intonga utsalo ukusuka emgangathweni;

• Womdlali ukhetha ubunzima projectile enkulu kakhulu. Le mpazamo ephambili ukuba uninzi bavame ukuba kwaba bantu batsha. Akukho mntu uthandabuzayo ukuba ubunzima, umzekelo, 100 kg inokupheliswa ukusuka emgangathweni, kodwa oko kwenziwa ngokuchanekileyo ngaphandle jerk ngaphandle uqeqesho olukhethekileyo kunye Nge yale ubunzima akunakwenzeka. Ukongeza ukutyeshelwa zobugcisa, womdlali ibeka impilo yabo engozini. A Amathuba ephezulu yokwenzakala.
• Ukungabikho umqeqeshi (ofundisa), okanye ukhetho engalunganga. Ngaphandle kweliso womdlali onamava akunakwenzeka ukuba ukufunda uphakamisa kunye jolts bar. Ngaphezu koko, umfundisi kufuneka babe namava nje kuphela, kodwa ukufunda nokubhala. umsebenzi wayo ophambili kukuba ukuchaza kakuhle eli exercises saqala ujonge ukuba onke amanqanaba nhlanganiso ayahlonitshwa kwaye iphunyezwe ngokuchanekileyo. Abaqeqeshi ezilungileyo kunzima ukufumana, kodwa kunokwenzeka. Amaninzi ophakamisa iiklabhu iliso igama lakho yokuqesha iingcali kuphela.