"Powerlifting" (cervix): horo shirin

Simple, amma a lokaci guda cikin hadaddun shirin "Powerlifting" Sheyko Borisa Ivanovicha ne daban-daban rigor da ƙuntatawa rage cin abinci. Wannan littafi na samar da amsoshin duk tambayoyin da ba kawai matasa, amma ya riga ya dandana 'yan wasa. Marubucin ne da wani dalĩli a powerlifting, ko da yake ba dukkan fahimta da kuma bi wa shirin.

Babban amfani ta'allaka ne da cewa a nan akwai darussan ga bangarori daban-daban na horar da 'yan wasa, game da shi gaba daya da wani mutum da zai iya zabi mafi dace yanayin. Basic dokokin nan da nan bayyana ga mutum, abin da kaya na jiransu da shi a nan gaba. Saboda haka, marubucin da kuma sauran 'yan wasa gogaggen ake karfi rika karanta littafin daga farko har zuwa ƙarshe, ba guje wa da gabatarwar da ƙarshe. In ba haka ba da shirin ba za a yi a wani isasshen matakin, wanda shi ne dalilin da ya sa ya cimma da ake so sakamakon zai yi aiki ba.

Boris Ivanovich Sheyko

The title of girmama kocin na Tarayyar Soviet a kan powerlifting rightfully samu Boris Sheyko. "Powerlifting" - da hanyar da ta shirye-shiryen da arresters, wanda taimaka ba kawai jiki amma kuma wajen tunani zuwa zo a cikin irin ga mai zuwa gasa. Jumillar adadin littattafai da aka buga, inda wani gogaggen dan wasa da kuma koci hannun jari da nasu musamman motsa jiki shiryawa dabaru domin 'yan wasa.

powerlifting Shejko

Wannan shirin samar da 'yan wasa unloaded a cikin abin da danniya tsanani ne dan kadan rage. Training Powerlifting Shejko aiki a kan dalibi tsarin, wato, idan a baya semester a kaina kome aka dakatarda, sa'an nan ba su iya koyon kamar wata kwana. Hakazalika, shi gina da wannan dabara: idan a wani lokaci da dan wasa ne iya tara sojojin ya yi nasara a gasar, kuma na karshe mako biyu ne ba daidai ba.

A gaskiya, idan ka yi kokarin cimma da ake so sakamakon a cikin 'yan kwanaki bayan da wani dogon hutu, za kawai exacerbate halin da ake ciki kuma zai rabu da riga kananan adadin kuzari, wanda zai yi da za a sāke gina. Wajibi ne a fili ayyana da kuma kula da lokacin da dan wasa bai isa ganiya da nasu motsa jiki da jini. A wannan yanayin, shi ne mafi kyau don taimaka kocin. Bayan duk, ya zamar masa dole ya sanar da unguwa darajar duk ya ciyar da sojojin da kuma aika ga hanya madaidaiciya.

Da ka'idodin rarrabuwa motsa jiki

Wannan sashe yana dauke da shirin Borisa Sheyko "Powerlifting". An dauke da muhimmanci, kuma shi bada shawarar a yi la'akari a cikin daki-daki, yadda mafi novice 'yan wasa da kuma kwararru, ya kai gagarumin sakamakon a aikinsu. Ga aka gaya yadda, a tsarin na wasan motsa jiki, kazalika da rarraba kaya a cikin mutane tare da bangarori daban-daban na horo.

Basic da kuma ci-gaba darussan

A rarrabuwa darasi an tsare ta a tsarin bayyanannu rarraba kungiyoyin da subgroups. Wannan rarraba dogara ne kawai a kan data kasance fasali. Ka'idar ilimin motsa jiki da kuma "Powerlifting" wuyansa rarrabe uku main kungiyoyin na bada for quite wani irin wasanni:

1. M.
2. Musamman-fage.
3. Obschepodgotovitelnye.

Na farko da kungiyar hada da darussan da suke kunshe a cikin gasar shirin da kuma amfani a lokacin horo. Yawan ya hada da babban gasar: da squat tare da wani barbell benci manema (kwance matsayi), da deadlift.

Na biyu kungiyar ne darussan da ake yafi directed kawai don nazarin sa'an nan kammala mutum abubuwa dauka daga cikin rukuni na m kayan aiki. Bugu da kari, godiya ga wani musamman-fage tsarin, 'yan wasa suna iya ci gaba nasu jiki halaye da suke da matukar muhimmanci ga mai sana'a dan wasa. Ƙarfi, da jimiri, sassauci da kuma sauran halaye ya kamata ko da yaushe zama ba a cikin mai kyau dan wasa. A shirin ya hada da wani gubar-a darussan: squat, benci presses, gogayya.

Ya kamata a lura da cewa wani darasi ne a musamman-fage na musamman a yayin da cewa shi ya ƙunshi isasshen kamance ga m dalilai.

Bugu da kari, na biyu kungiyar ne zuwa kashi wadata da kuma tasowa bada, dangane da mayar da hankali. Taimakawa wajen raya farko siffofin art da kuma motsi, yayin da karshen an kai tsaye da nufin ci gaba da sosai halaye na dan wasa. Yana da daraja a tuna cewa tasowa da na gida tasiri.

Ƙamus na uku kungiyar da ake amfani da su kara batutuwan fitness na dan wasa, kazalika ga ci gaban mutum tsoka kungiyoyin. A jerin hada obschepodgotovitelnyh motsa jiki: darussan da wani barbell, acrobatic, a dakin motsa jiki, da dakin motsa jiki, da kaya masu nauyi, dumbbells da absorbers. su duka taimaka da dan wasa ya sarrafa. wannan kungiya yana da wani gagarumin bambanci daga biyu baya dalla-dalla. M da kuma musamman-fage darussan da aka dauke su kafuwar kuma obschepodgotovitelnoy - kawai wani kari. Yana bi da nazari da kuma daidaita su ga nasu sojojin zama daban-daban.

benci latsa

Wannan darasi ne a duniya, kamar yadda suke da hannu a biyu main kungiyoyin. Kamar yadda m, shi gudanar na musamman a kan kwance mashaya. Rod a fili dage farawa daga cikin mike makamai da kuma umurnin da hukunci da shi wajibi ne su runtse da kirji a yi bayyane a ɗan hutu, sa'an nan matsi a hannunka madaidaiciya.

Kamar yadda musamman-fage, motsa jiki benci manema iya yi duka biyu a kan kwance, kuma a kan karkata benci. Har ila yau, yana halalta a yi, ba kawai shugabancin up, amma a benci obratnonaklonnoy. A wannan kungiya, da mashaya iya maye gurbin dumbbell.

Nuni shirin horo

Kowane mutum iya kokarin yi na asali bada, wanda ya samar da software W eyko "Powerlifting".

Tabbatacce feedback game da shirin

Kamar kowane littafi, m "Powerlifting" wuyansa ne mai karatu feedback. Abin farin, m ra'ayin sabon shiga da kuma sana'a 'yan wasa ne yafi korau shi.

Mutane da yawa da cewa wannan littafin taimaka wajen koyi game da tsokoki da cewa kana so ka san daidai, ba wai kawai cikin 'yan wasa. Wannan hanya da aka bayyana a cikin daki-daki, a horarwa, kazalika da ƙarin abu. Bugu da kari, kowane motsa jiki ne kwatanta, kuma mutane za su iya yi su daidai.

Wani muhimmin al'amari da - da littafin ya bayyana da methodologies duniya-aji da 'yan wasa. Mutane da yawa novice 'yan wasa sukan bi gurbin waɗanda suka yi cimma babba a cikin wasanni. Saboda haka, wannan sashe ya aikata ba sau daya a cikin littafin. "Powerlifting" shirin Shejko janyo hankalin kyau abun ciki m ga duk.

Ya kamata a lura cewa akwai da dama da yawan masu karatu suka riƙi wani babban amfani a cikin powerlifting da fara wasa wasanni bayan karanta shi.

gibba marubucin

Kamar yadda riga aka ambata a sama, da korau feedback yana da kusan babu shirin horo Powerlifting cervix. Domin arresters shi ne mai kyau horo manual tare da mai kyau shawarwari. Abinda ya lura da 'yan wasa - yana da rauni žwarai ko ma da karfi load. Amma kada ku manta da cewa ga kowane mutum da karin nauyi da kuma yawan maimaitawar da za a lasafta dabam. Saboda haka, musamman gibba a marubucin da aka ruwaito, da kuma dukan abu gabatar a cikin shirin motsa 'yan wasa zuwa sabon nasarori. A littafin wuyansa "Powerlifting" daga novice zuwa master za su iya isa a gaba daya da wani mutum da ke da sha'awar da kuma iradar.