Uyu munsi, reka tuvuge ibyiciro no gutandukanya barbell, kugirango buriwese agire ibitekerezo bisobanutse mugihe ashora cyangwa imyitozo gusa. Barbells irashobora kugabanywamo ibice 4 ukurikije uburyo bwabo bwo guhugura. Ibikurikira, tuzamenyekanisha ibiranga nibitandukaniro byubwoko 4 bwa barbell muburyo burambuye, kugirango uhitemo imyitozo igamije. Niba kandi ukeneye kugura imwe kugirango wimenyereze murugo, ntukeneye gusa gusobanukirwa ubwoko butandukanye bwa barbell, ugomba no kwiga ibisobanuro bitandukanye witonze, hanyuma ugahitamo neza.
Imyitozo ya barbell
Imyitozo yo guhugura nubwoko bwakabari uzasanga mumikino myinshi yubucuruzi. Ikiranga iyi barbell nuko ntakintu kidasanzwe. Birakwiriye hafi yuburyo bwose bwimyitozo yingufu kandi birashobora kuvugwa ko ari icyuma cyingabo zu Busuwisi. Muri rusange, usanga udushushanyo duto hagati yigitereko cyamahugurwa (ugereranije numubari wamashanyarazi hamwe numwuga wabigize umwuga).
Mugihe uteganya kugura ubu bwoko bwa barbell, ahantu hamwe nubunini bwo gushushanya hagati yumubari bizaba ibintu byingenzi byo kugereranya no gutekereza.
Mubyongeyeho, imyitozo ya barbell nayo ifite urwego rwo hejuru kandi ruto rwo kuzenguruka ubushobozi bwuruziga kuri interineti. Akabari katerura ibiremereye mu mikino Olempike muri rusange gafite ibyuma bifasha kuyobora kuzenguruka akabari, mu gihe imyitozo rusange y’imyitozo ntaho ihuriye, ariko ifite ibikoresho bimwe na bimwe bya buffer, bityo ikaba ifite n’urwego runaka rwo kuzunguruka, ariko ntibishobora ugereranije na classique ya kera yo guterura ibiremereye. Ubushobozi bwo kuzunguruka ni bumwe.
Ikindi kintu gikenewe kwitabwaho mugihe uhisemo kugura nuburyo rusange bwimikorere ya lever. Utubari twa powerlifting muri rusange twanga elastique kandi birakomeye "bikomeye" kandi ntibihinduka. Ku rundi ruhande, umurongo ntarengwa ntarengwa, kandi muri rusange ubworoherane bwakabari bugomba kongerwa. Icyerekezo cya elastique kumyitozo yacu igwa ahantu hagati. Ntibyoroshye kuvuga umubare wibisasu bingana iki, kuko ibishushanyo nibisobanuro biranga ibicuruzwa bitandukanye nababikora birashobora gutandukana. Ariko ukurikije ubukungu, muri rusange inkingi zihindagurika muri rusange zihendutse, nyuma ya byose, ubona ibyo wishyura.
Indangagaciro yo guhugura: Niba uri umushinga wo guterura ibyuma gusa kandi ukeneye lever iringaniye muri buri rwego, noneho iyi barbell izaba ihitamo ryiza.
Amashanyarazi
Mu myaka ya vuba aha, uko isi yitaye ku kuzamura ingufu zikomeje kwiyongera, icyifuzo cyo gukurura amashanyarazi ku isoko nacyo kigenda cyiyongera umunsi ku munsi. Powerlifting barhas ibintu byinshi biranga.
Icya mbere nuko muri rusange elastique yinkoni niyo yo hasi yubwoko 4 bwa levers. Impamvu nayo iroroshye cyane. Uburemere bwibiro bya powerlifting muri rusange ni binini cyane. Niba barbell ikunda guhindagurika mugihe cyimyitozo ngororamubiri, bizagora cyane umubiri kugenzura, kandi bizabuza byoroshye abakinnyi kwerekana ubuhanga bwabo, bikaviramo kunanirwa guterura ibiremereye.
Usibye ibi, umubiri wumurongo wa powerlifting ufite byinshi kandi byinshi. Mbere ya byose, hariho ibishushanyo byinshi ku mpande zombi z'igiti, gishobora kongera gufata amaboko yombi, kandi ntibyoroshye guta umurongo. Icya kabiri, hagati yo gushushanya uruzitiro muri rusange ni rwinshi kandi rukomeye, rushobora kongera ubushyamirane inyuma yinyuma yinyuma.
Ikindi kintu cyingenzi kiranga powerlifting bar ni urwego ruto rwo kuzunguruka. Mubisanzwe ntabwo bafite ibikoresho bizunguruka, ariko bafite ibikoresho bibiri byimukanwa byimukanwa kugirango bishimangire umutekano kandi bigabanye kuzunguruka. Mubyongeyeho, ibintu bidashobora guhinduranya nabyo biremeza ko biramba kandi bigahoraho mugihe squat rack yuzuye ibintu byinshi biremereye mugihe kirekire, bitezimbere urwego rwumwuga rwakabari.
Ironderero ryamahugurwa: Powerlifters hamwe nabashaka kugabanya imiterere ya shaft mumyitozo iyo ari yo yose ikwiranye niyi barbell.
Akabari ko guterura ibiremereye
Akabari ko guterura ibiremereye mu mikino Olempike, nk'uko izina ribigaragaza, bikozwe mu buryo bwihariye bwo guterura ibiremereye mu mikino Olempike. Niba uri umuhanga mu guterura ibiremereye mu mikino Olempike cyangwa ukunda ubu buryo bwo guhugura, noneho ushore imari muri kariya kabari kabuhariwe nabyo ni amahitamo meza. Iyi nkingi iratandukanye cyane ninkingi ebyiri zasobanuwe haruguru.
Mbere ya byose, bitewe ningendo zisanzwe zo guterura ibiremereye mu mikino Olempike, yaba isukuye kandi yijimye cyangwa kunyaga, abakinnyi basabwa kugira iherezo ryiza kandi ntibagomba kuba ibicucu. Kubwibyo, gushushanya kumpande zombi zumuti birakomeye muri rusange, mugihe gushushanya hagati birasa Nuburinganire, kuburyo ntihazongera kubaho kwangirika kwinshi kuruhu rworoshye imbere yijosi mugihe ukora isuku na jerk na guswera imbere yijosi.
Inkoni nkizo muri rusange zifite indangagaciro ndende kumurongo rusange wa elastique ya shaft, kubera ko elastique ihanitse itanga urwego rwo hejuru rwo guhererekanya amashanyarazi, bikaba byiza cyane mubikorwa byumwuga muri siporo. Ikirangantego cyo mu rwego rwo hejuru cyo guterura ibiremereye cya Olympia gifite ibikoresho bibiri by’ibiziga ku mpande zombi, bitezimbere kuzenguruka ku buntu.
Igiciro cyibikoresho byo guterura ibiremereye bya Olympica ni byinshi, bityo igiciro cyisoko muri rusange ntabwo gihenze. Yita kandi cyane kubungabunga buri munsi. Niba uhisemo kugura barbell nkiyi kandi ushaka kuyikoresha igihe kirekire, kubungabunga nyuma yimyitozo ni ngombwa.
Ironderero ryamahugurwa: Abaterura babigize umwuga hamwe nabaterura ibyuma bakunda ubu buryo bwo guhugura no kubukoresha igihe kirenga 80%, urimo.
Igihe ntarengwa cyumwuga Barbell
Umwanya ntarengwa wumwuga niwo mwuga wabigize umwuga muri ibi byiciro 4. Yakozwe kumyitozo yonyine, igihe ntarengwa, wenyine. Umwuga ntarengwa wumwuga ufite ibiranga ibi bikurikira: Muri rusange elastique ya deadlift pro bar ni nziza. Elastique itera ubworoherane, itanga "imbaraga" zisumba iyo ukoresheje lever iturika. Igiti gikururwa mbere kuruta uburemere kumpande zombi, bityo bikazamura urwego rwimyitozo ngororamubiri, ikaba ari inshuti cyane kubatangiye. Uburebure muri rusange bwigihe ntarengwa cyumwuga ni muremure kuruta bitatu byavuzwe haruguru, nubwo itandukaniro ritagaragara cyane.
Deadlift yumwuga yabigize umwuga ifite ibyapa bikomeye kuruta imyitozo rusange yimyitozo ngororamubiri, kuko, urabizi, bavutse kuri deadlifts, kandi biroroshye cyane, bityo rero gufata bigomba kuba binini bikwiranye.
Ironderero ryamahugurwa: Birakwiye kubaterura ingufu zinzobere mu guterura abantu, cyangwa abasanzwe bafite akabari bahuriyemo, ariko bakumva ko bakeneye ubuhanga bwo kwica.
Usibye ibice bine byibanze byavuzwe haruguru, mubyukuri hariho itandukaniro ryinshi ryumurongo wa barbell kugirango uhuze umwuga wabakora imyitozo yihariye.
Ni wowe ugomba guhitamo ukurikije imyitozo n'intego zawe.
Igihe cyo kohereza: Apr-13-2022