Umahluko phakathi koKwakha umzimba, iPowerlifting, kunye neWeightlifting

Umxholo

• Yintoni ukuphakamisa amandla?
• Ukhuphiswano lwePowerlifting
• Uqeqesho lwamandla
• Izibonelelo zokuPhakanyiswa kwamandla
• Ukuqala ngePowerlifting
• Yintoni Ukuphakamisa Ubunzima?
• Ukhuphiswano lokuphakamisa iintsimbi
• Uqeqesho lokuphakamisa iintsimbi
• IiNzuzo zokuphakamisa iintsimbi
• Ukuqalisa ngokuNyusa iintsimbi
• Yintoni ukwakha umzimba?
• Ukhuphiswano lokwakha umzimba
• Uqeqesho lokwakha umzimba
• IiNzuzo zoKwakha uMzimba
• Ukuqalisa ngokwakha umzimba
• Loluphi olona hlobo luhle lokuqeqeshelwa ubunzima kuwe?
• Uphengululo lwe

Enye yezinto ezingakholelekiyo malunga noqeqesho lokuxhathisa kukuba zingaphi iindlela ezikhoyo. Kukho ngokwenyani iindlela ngeendlela zokufumana ubunzima. Usenokuba uvile ngezimbo ezahlukeneyo zoqeqesho lwamandla, kodwa ngowuphi umahluko omkhulu phakathi kokwakha umzimba vs. powerlifting vs. weightlifting kwaye wazi njani ukuba yintoni ekulungeleyo?

"Ukuphakamisa iintsimbi, ukuphakamisa amandla, kunye nokwakha umzimba kunika iindlela ezizodwa kakhulu kuqeqesho lwamandla," utshilo uBrian Sutton, M.S., C.S.C.S. umqeqeshi wamandla kunye neNational Academy of Sports Medicine (NASM). Zonke zinokukunceda ukhulise amandla kunye namandla ngeendlela ezahlukeneyo, uyachaza. Enye inkalo eyenza ezi fomati zoqeqesho zigqame kukuba zonke ziyimidlalo ekhuphisanayo, nazo.

Funda ukuze ufunde indlela ukhuphiswano, iindlela zoqeqesho, kunye nezibonelelo zokuphucula amandla, ukunyusa iintsimbi, kunye nokwakha umzimba kwahlukile.

Yintoni ukuphakamisa amandla?

Umongo: I-Powerlifting ngumdlalo wokhuphiswano ojolise ekuphakamiseni izinto ezintathu eziphambili zebhentshi: umatshini wokushicilela ibhentshi, i-squat kunye ne-deadlift.

Ukhuphiswano lwePowerlifting

"Ukonyusa amandla kuvavanya amandla okhuphisana nawo kwitenisi, squat, kunye ne-deadlift," utshilo uSutton. Ilifti nganye isebenzisa i-barbell elayishwe ngeepleyiti zobunzima. Abathathi-nxaxheba ekudibaniseni amandla bahlangana bafumana iinzame ezintathu kubunzima obuphakamileyo bokuphakanyiswa ngakunye (aka-rep-max yakho). Ubunzima bomzamo wakho ophumeleleyo kwilifti nganye bongezwe kunye amanqaku akho ewonke. Abathathi-nxaxheba bahlala begwetywa ngokwamacandelo ahlukeneyo, bohlulwe ngokwesini, ubudala, kunye nobunzima beklasi.

Uqeqesho lwamandla

Kuba ukuphakamisa amandla kumalunga nokwandisa ubuninzi be-rep-max yakho, inkqubo yokwenza umbane ujolise ekuphuhliseni amandla omzimba aphezulu. "Abakhuphisana ekunyuseni amandla badla ngokuqeqesha besebenzisa iintsimbi ezinzima kakhulu ukuphindaphinda okumbalwa ukuze bandise amandla abo," ucacisa uSutton.

Umntu oziqhelanisa nokuphakamisa amandla angasebenza iintsuku ezintathu ngeveki kwaye suku ngalunye kugxilwe kwenye yezinto ezisisiseko, utshilo uDanny King, umqeqeshi oqinisekisiweyo kunye nelungu leqela lesizwe lophuhliso lwelungu loQeqesho.

Ukuzivocavoca kuhlala kubandakanya imithambo ephambili yesiseko sokuphakanyiswa okanye ezinye iinguqulelo, njengebhokisi squat (xa usenza ibarbell squat kodwa squat ebhokisini), uyacacisa uKing. Ngelixa ukunyuswa okuphambili kuya kuba nzima kwaye kufuna ugxininiso olukhulu, ukuzilolonga kuya kubandakanya ukuzivocavoca usebenzisa iintsimbi ezilula, ezenzelwe ukusebenza kumanqaku athile abuthathaka. Umzekelo, iisampulu ye-squat-focused workout ingabandakanya: i-hip thrust warm-up, emva koko i-squats enzima (mhlawumbi iiseti ze-4-5 ze-~ 6 reps kuphela), i-deadlifts, i-squats e-squats, i-hamstring curls, i-leg press, kunye ne-supermans.

Ukusebenza kwamandla okuphucula amandla kunamaxesha okuphumla amade kunezinye iintlobo zoqeqesho lwamandla, ukuvumela ukubuyiswa ngokupheleleyo phakathi kweeseti. "Ukuba injongo yakho kukuphakamisa eyona nto inzima, udinga ezimbini, ezintathu, mhlawumbi ukuya kuthi ga kwimizuzu emihlanu yokuphumla," utshilo uKing. "Ujolise ngokwenene kubungakanani bokuphakanyiswa kunye nokuba ungahamba kangakanani."

Izibonelelo zokuPhakanyiswa kwamandla

Ukufumana amandla, ukwakha ubunzima bezihlunu, kunye nokwandisa ukuxinana kwamathambo zezona nzuzo zinkulu zokunyusa amandla (kunye nokuphakamisa iintsimbi ngokubanzi), ke ukuba ujonge #gainz, le sisitayile sakho. UKumkani uthi ukuphakamisa amandla kungakhuthaza abantu abaninzi kuba kukujolisa kakhulu kwiziphumo, okt ubunzima obuphakamisayo, abukho malunga ne-aesthetics okanye ukunciphisa umzimba.

Ukuba uyimbaleki, ukuxhotyiswa ngombane kunokuzuzisa kuqeqesho lwakho ngendlela enkulu. "Ukonyusa amandla kukonyusa imveliso yakho yamandla," ucacisa uMeg Takacs, umseki we-Run neMeg, umqeqeshi we-CrossFit Level 2, kunye nomqeqeshi kwi-Performix House kwisiXeko saseNew York. "Xa unyawo lwakho luhlala emhlabeni, unako ukuba namandla amaninzi kunye nemisipha exhomekeke emva komkhondo wakho."

Ukuqala ngePowerlifting

Ukuba umthambo wakho une-bench press kunye ne-squat rack, kunye ne-barbells kunye neepleyiti zobunzima, unayo yonke into oyifunayo ukuqala ukuphakamisa amandla. [Ngaba ufanele wakhe isiseko samandla ngaphambi kokuba uhambe ngokwenene i-ham kunye neprogram ye-PL?] Xa usebenza kunye nezisindo ezinzima, uKumkani ucebisa ukubhalisa i-spotter, ngokukodwa kwi-bench press and squat. Ucacisa esithi: "Umsebenzi wokuqala wokubonisa ukukunceda ufumane ubunzima bakho endaweni," ucacisa. "Okwesibini wabo kukukulandela ngokuphakamisa kwaye uqinisekise ukuba ubunzima bubuyela kwindawo yokubeka ngokukhuselekileyo."

Unxibelelwano kunye ne-spotter yakho lungundoqo, utsho uKumkani. "Indawo entle iya kubuza imibuzo, enje: Ngaba ufuna uncedo oluncinci ukuba uqala uqeqesho? Okanye awufuni ukuba ndichukumise ibar de iqale ukuhla?"

"Ekuphakamiseni amandla, enye yezona zinto zibalaseleyo onokuzenza kukufumana iqabane loqeqesho okanye umqeqeshi, umntu onokuba nomqolo kwaye angenza umohluko omkhulu," utshilo uKing. Umqeqeshi unokuqinisekisa ngendlela efanelekileyo kunye nokuthintela ukwenzakala, kunye nokukunceda ukuba ubone ukuba uza kuwongeza nini umthwalo. Khangela umntu oqinisekiswe yinkqubo yokuqinisekiswa kwabaqeqeshi e-USA Powerlifting. (Jonga: Iziseko zoQeqesho loMqulu ukuba umtsha ekuPhakameni)

I-USA Powerlifting igcina idathabheyisi yokuphakamisa amandla kunye neeNtombi ezithi ziPowerlift (uphawu lwesinxibo kunye noluntu lokuchonga ababhinqileyo) zinezixhobo zokukhetha inkqubo yoqeqesho kunye nokunye. Kwakhona, khuthazwa ngulo mfazi oqale ukuphakamisa amandla kwaye uyawuthanda umzimba wakhe kunanini na kwaye nabafazi baphakamisayo kwi-Instagram.

Yintoni Ukuphakamisa Ubunzima?

Undoqo: Ngelixa unokubhekisa ngobuchwephesha kuyo nayiphi na i-weight-based based training njengokuphakamisa ubunzima (amagama amabini), ukukhuphisana kwe-weightlifting (oko kukuthi i-Olympic weightlifting, igama elinye) ngumdlalo ogxininise kwii-barbell ezibini ezishukumisayo: ukuhlutha kunye nokucoca kunye ne-jerk.

Ukhuphiswano lokuphakamisa iintsimbi

Ukuphakamisa iintsimbi-uhlobo olukwi-Olimpiki-vavanya ukukwazi kwakho ukuxhwila kunye nokucoceka kunye nokuxhuzula. Ngokufana nokuphakanyiswa kwamandla, ezi ntshukumo zenziwa nge-barbell elayishiwe kwaye abo bakhuphisana nabo bafumana iinzame ezintathu kwilifti nganye. Ubunzima obuphezulu obuphakanyisiweyo kwimithambo nganye bongeziwe kunye nenqaku lilonke, kwaye imbaleki enamanqaku aphezulu kudidi lwayo iphumelele. Abathathi-nxaxheba bagwetywa ngokwamacandelo ngokususela kubudala babo, ubunzima, kunye nesini.

Uqeqesho lokuphakamisa iintsimbi

Umdlalo oneentshukumo nje ezimbini unokuvakala ulula, kodwa uhlobo lwale ntshukumo lunobugcisa obumangalisayo. Zombini iilifti zifuna ukuba uphakamise i-barbell elayishwe ngaphezulu. Ukuziqeqeshela le feat, inkqubo yokuzilolonga igxile ekubetheleni intshukumo kunye nobuchule, utshilo uKumkani, kunye nokuphuhlisa amandla okudubula kunye nesantya.

Xa kuthelekiswa nokuphakanyiswa kwamandla, iiseshoni zoqeqesho azisebenzisi njengobunzima bobunzima, kodwa ziphezulu rhoqo, uyachaza, kunye neeseshoni ezenzeka kwiintsuku ezintlanu ukuya kwezintandathu ngeveki. (Bona ngakumbi: Njani uOlimpiki we-weightlifter uKate Nye oololiwe kuKhuphiswano)

Xa uthelekisa ukuphakamisa iintsimbi nge-Olimpiki kunye nokuphakamisa amandla, "ukuphakamisa iiOlimpiki kufakela ngakumbi imeko ye-aerobic kunokwenza amandla," utshilo uTakacs, okuthetha ukuba amandla asezantsi, kodwa izinga lokubetha kwentliziyo yakho lihlala ixesha elide. Olu hlobo lwemeko luyafuneka, njengoko ukuphakanyiswa kweOlimpiki kwenziwa ngexesha elikhawulezayo. Umsebenzi oqhelekileyo ojolise kwimeko ye-metabolic ungabandakanya imijikelezo emi-5 yokubaleka kweemitha ezingama-800, ii-kettlebell swings ezili-15, kunye nokufa kwabantu abayi-10.

IiNzuzo zokuphakamisa iintsimbi

Esinye sezibonelelo eziphambili zokuphakamisa ubunzima beOlimpiki kukuba iyanceda ekuphuhliseni amandla okuqhushumba. Ikwanomdla wokufumana izihlunu ezingaphezulu kwezinye iintlobo zoqeqesho lwamandla, iyenza ukuba ibe nkulu ilahleko yamafutha, utshilo uTakacs.

"Ukuba wenza iilifts ezinkulu ezisisiseko nge-barbell, uza kudala uxinzelelo okanye uxinzelelo emzimbeni wakho, ke emva kokuba usebenze umzimba wakho uya kwangoko uyokulungisa iinyembezi ezincinci zefayibha yemisipha, ebizwa ngokuba zii-microtears," uyacacisa. . "Okukhona unokwaphula izihlunu zakho, umzimba wakho kufuneka usebenze nzima ukuze uhlaziyeke, kwaye xa uphinde wabuyela, wakha imisipha emitsha." Esi sihlunu sihle siya kunceda ukutshisa amanqatha.

Ukuqalisa ngokuNyusa iintsimbi

Ukuphakamisa iintsimbi kwi-Olimpiki kufuna iiplatifti zokuphakamisa iintsimbi kunye neepleyiti ezibhampayo ukwenza intshukumo ngokuchanekileyo nangokukhuselekileyo, utshilo uSutton. Kukwafuna indawo eyaneleyo yokulahla i-barbell, ngoko ke isenokungafumaneki kuzo zonke iindawo zokujima. Jonga i-USA Weightlifting uluhlu lweendawo zokuzilolonga kwindawo yakho apho unokufumana isikhokelo kubaxhobisi abanamava kwaye ufunde ifom efanelekileyo kumqeqeshi we-USAW we-Weightlifting-certified (USAW). (Fumana ukhuthazo ngokulandela aba bafazi kwiOlimpiki yokuPhakamisa abaFazi kwi-Instagram ngokunjalo.)

Yintoni ukwakha umzimba?

Undoqo: Ukwakhiwa komzimba ngumsebenzi wokwakha ngokuqhubekayo izihlunu ngeenjongo zobuhle kunye namandla, kwaye ngokuqhelekileyo kugxininise ekuqeqesheni / ukudinwa kweqela elinye lemisipha ngexesha lobuninzi be-hypertrophy aka ukukhula kwemisipha. (Okungakumbi: Isikhokelo saBasaqalayo sokwakha izakhiwo zabafazi)

Ukhuphiswano lokwakha umzimba

Ngokungafaniyo ne-weightlifting kunye ne-powerlifting, evavanya amandla okanye amandla e-muscular, abathathi-nxaxheba kukhuphiswano lokwakha umzimba bagwetywa ngokusekelwe kwimbonakalo yabo, kuchaza uSutton. Iimpawu ezinje ngobukhulu bemisipha, ulingano, ubukhulu, kunye nobukho beqonga ziyaqwalaselwa, kodwa ukusebenza kwezemidlalo akuhlali kuhlolwe. Ngokufana ne-weightlifting kunye ne-powerlifting, kukho izahlulo ezahlukeneyo onokukhuphisana nazo ngokusekelwe kwisini kunye neklasi yobunzima. Olunye ulwahlulo kulwakhiwo lomzimba lubandakanya impilo, umzimba, inani, kunye nokhuphiswano lwe-bikini, nganye inemithetho yayo.

Uqeqesho lokwakha umzimba

Uqeqesho kukhuphiswano lokwakha umzimba aluchanekanga kangako kunokuphakamisa iintsimbi okanye ukuphakamisa amandla kuba iintshukumo aziqhelekanga ukwenziwa ngexesha lokhuphiswano. Oko kushiya indawo eninzi yoyilo kuqeqesho. "Abakhi bomzimba benza uqeqesho lokumelana nomthamo ophezulu apho ubunzima obulinganisiweyo ukuya kobunzima budityaniswa nezikim zokuphindaphinda eziphakathi (6-12 reps) kunye neeseti ezininzi kunye nokuzilolonga kwilungu ngalinye lomzimba, utshilo uSutton. Le protocol iyasebenza ekuphuhliseni ubunzima bemisipha, uyachaza.

Abakhi bomzimba badla ngokuwahlulahlula amalungu athile omzimba ngosuku ngalunye loqeqesho, ngoko ke olunye usuku lunokujoliswa emilenzeni, ngoxa olunye lugxile esifubeni, emagxeni nakwi-triceps. I-Cardio nayo iyinxalenye ephambili yoqeqesho, njengoko inyusa ukulahleka kwamafutha, i-powerlifting okanye i-weightlifting, apho oko akuyona into ebalulekileyo.

Kuba injongo yokhuphiswano lokwakha umzimba ijolise kakhulu kulwakhiwo lomzimba, izinto ezinje ngesondlo sokwakha umzimba kunye nokongezwa nazo ziyinxalenye enkulu yokulungiselela ukhuphiswano, utshilo uTakacs.

IiNzuzo zoKwakha uMzimba

Xa uthelekisa ukwakha umzimba vs.ukuphakamisa amandla ngokuchasene nokuphakamisa iOlimpiki ngokubhekisele kwiinjongo zokwenziwa komzimba, "ngokuqinisekileyo, ukwakha umzimba kusebenza ngokukuko ekuphuculeni ukwanda kobunzima bemisipha kunye nelahleko yamafutha," utshilo uSutton. Kungenxa yokuba ukwakha umzimba kufuna umthambo wokumelana nomthamo ophezulu owenza utshintsho lweselula ekukhuleni kwizihlunu zemisipha, utshilo. "Xa kudityaniswe nokutya okufanelekileyo, umntu unokunyusa ubunzima bomzimba kunye nokunciphisa amanqatha omzimba ngaxeshanye."

Ukuqalisa ngokwakha umzimba

Enye yezinto ezintle ngokwakha umzimba kukuba inokugqitywa phantse kuyo yonke imithambo, kwaye awunyanzelekanga ukuba ufune umqeqeshi okanye umqeqeshi ukuqala. Ukuba uqeqeshela ukhuphiswano lokwakha umzimba, unokusebenzisa indibaniselwano yamatye simahla kunye noomatshini bokuqeqesha abomeleleyo abasebenzisa inkqubo yee-pulleys kunye neepleyiti zobunzima. Ukuzivocavoca kunokubandakanya ukushicilelwa kwebhentshi, i-lat pulldown, i-biceps curls, i-triceps extensions, kunye ne-squats. (Idibeneyo: Isikhokelo saBasaqalayo kulwakhiwo lomzimba kunye nokutya okunesondlo)

Loluphi olona hlobo luhle lokuqeqeshelwa ubunzima kuwe?

Ukonyusa amandla, ukwakha umzimba, kunye nokuphakamisa iintsimbi ziiOlimpiki zonke iindlela eziphambili zoqeqesho lwamandla, ke ukuba uqala ngokuzivocavoca okanye unayo nayiphi na imiqobo okanye isifo esinganyangekiyo, kungcono uqale ngendlela yoqeqesho olusisiseko, utsho uSutton . Nje ukuba ukhululeke ngokukhanya ukuya kubunzima obulinganiselweyo, ungazama iindlela ezingaphezulu. (Kwaye uyazi ukuba awuphelelanga kwezi zintathu; iStrongman kunye neCrossFit lolunye ukhetho lwezemidlalo esekwe kumandla.)

Zonke ezi zimbo ziya kukunceda uphuhlise amandla kunye namandla kwaye zibe nefuthe kukwakheka komzimba wakho ngokunyusa ubunzima bezihlunu, uyacacisa uSutton, kodwa ngaphandle kokuba ujonge ukukhuphisana, ukudibanisa imiba yazo zonke iifomati yeyona nto ingcono yokubheja kwakho. (Jonga: Iimpendulo kuyo yonke imibuzo yakho yokuphakamisa ubunzima kubaqalayo)

"Indlela edibeneyo yokomelela komzimba idibanisa iindlela ezininzi zokuzilolonga kwinkqubo eqhubela phambili," uyacacisa. Oko kuthetha ukudibanisa "ukuphakamisa iintsimbi, ukwakha umzimba, ukuphakamisa amandla kunye nezinye iindlela zokuzilolonga, ezinje ngokuzolula, i-cardiovascular, kunye ne-core exercises." Ekugqibeleni, nasiphi na isitayile oyonwabela kakhulu siya kuba seso unamathela kuso, ngoko kufanelekile ukuba uziphonononge zonke kwaye uzibophelele kwinto ekusebenzelayo. (Ukufunda okulandelayo: Uyenza njani iSicwangciso saKho soKwakha uMsebenzi wakho)

Uphengululo lwe