Uyu munsi, reka tuvuge ibyiciro no gutandukanya utubari, kugirango buriwese agire ibitekerezo bisobanutse mugihe ashora cyangwa imyitozo gusa.Utubari dushobora kugabanywamo ibyiciro 4 ukurikije imyitozo yabo.Ibikurikira, tuzamenyekanisha ibiranga nibitandukaniro byubwoko 4 bwa barbell muburyo burambuye, kugirango uhitemo imyitozo igamije.Niba kandi ukeneye kugura imwe kugirango wimenyereze murugo, ntukeneye gusa kumva ubwoko butandukanye bwa barbell, ugomba no kwiga ibisobanuro bitandukanye witonze, hanyuma ugahitamo neza.
Imyitozo ya barbell
Imyitozo yo guhugura ni ubwoko bwakabari uzasanga muri siporo nyinshi zubucuruzi.Ikiranga iyi barbell nuko ntakintu kidasanzwe.Birakwiriye hafi yuburyo bwose bwimyitozo yingufu kandi birashobora kuvugwa ko ari Igisirikare cyu Busuwisi Icyuma.Muri rusange, usanga udushushanyo duto hagati yigitereko cyamahugurwa (ugereranije numubari wa powerlifting 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 kuzunguruka kurwego rwa roller kuri interineti.Akabari katerura ibiremereye mu mikino Olempike muri rusange gafite ibyuma bifasha kuyobora kuzenguruka akabari, mu gihe imyitozo rusange idafite aho ihuriye, ariko ifite ibikoresho bimwe na bimwe, bityo ikaba ifite kandi 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.Kurundi ruhande, igihe ntarengwa cyo gutandukana ni ikinyuranyo, kandi muri rusange ubworoherane bwumurongo bugomba kwiyongera.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, mubisanzwe inkingi zihindagurika muri rusange zihendutse, nyuma ya byose, ubona ibyo wishyuye.
Ironderero ryamahugurwa: Niba uri umushinga wubucuruzi bwo guterura ibyuma kandi ukeneye urwego ruringaniye muri buri cyiciro, noneho iyi barbell izaba ihitamo neza.
Amashanyarazi
Mu myaka ya vuba aha, uko isi yitaye ku kuzamura amashanyarazi bikomeje kwiyongera, icyifuzo cyo gukurura amashanyarazi ku isoko nacyo kigenda cyiyongera umunsi ku munsi.Amashanyarazi ya barhasi ibintu byinshi bitandukanye.
Icya mbere nuko muri rusange elastique yinkoni ari 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 kumpande zombi, bishobora kongera gufata amaboko yombi, kandi ntibyoroshye guta umurongo.Icya kabiri, hagati yo gushushanya uruzitiro muri rusange ni rwinshi, rushobora kongera ubushyamirane inyuma yigitereko cyinyuma.
Ikindi kintu cyingenzi kiranga powerlifting bar ni urwego ruto rwo kuzunguruka.Mubisanzwe ntabwo bafite ibikoresho bizunguruka, ariko bafite ibikoresho bibiri byimukanwa byimuka kugirango bishimangire kandi bigabanye kuzunguruka.Mubyongeyeho, ibintu bitazunguruka nabyo biremeza ko biramba kandi bigahoraho mugihe squat rack yuzuye ibintu byinshi biremereye mugihe kirekire, bitezimbere urwego rwumwuga rwakabari.
Ironderero ryamahugurwa: Amashanyarazi hamwe nabashaka kugabanya imiterere ya shaft mumyitozo iyo ari yo yose ikwiranye niyi barbell.
Imikino ngororamubiri mu mikino Olempike
Akabari katerura ibiremereye mu mikino Olempike, nk'uko izina ribigaragaza, bikozwe mu buryo bwihariye bwo guterura ibiremereye mu mikino Olempike.Niba uri umunyamerika wabigize umwuga cyangwa ukunda ubu buryo bwo guhugura, noneho ushore imari muriyi kabari yabigize umwuga nayo ihitamo neza.Iyi nkingi iratandukanye cyane ninkingi zombi 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 ntibigomba kuba ibicucu.Kubwibyo rero, gushushanya kumpande zombi zumutwe muri rusange birakomeye, mugihe gushushanya hagati birasa Nuburinganire, kuburyo ntihazongera kubaho kwangirika kwuruhu rworoshye imbere yijosi mugihe ukora isuku na jerk na guswera imbere yijosi.
Inkoni nkizo muri rusange zifite indangagaciro ndende kuri rusange ya elastique ya shaft, kubera ko elastique ihanitse itanga urwego rwo hejuru rwo guhererekanya ingufu, bikaba byiza cyane mubikorwa byumwuga muri siporo.Ikirangantego cyo mu rwego rwo hejuru kiremereye cya Olympia gifite ibyuma bibiri byiziga byimpande zombi, bitezimbere kuzenguruka kubuntu.
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 akabari nkaya ukaba ushaka kugikoresha igihe kirekire, nyuma yimyitozo ngororamubiri ni ngombwa.
Ironderero ryamahugurwa: Abaterura babigize umwuga hamwe nabaterura ibyuma bakunda ubu buryo bwo guhugura no kubukoresha igihe kirenze 80%, urimo.
Igihe ntarengwa cyumwuga Barbell
Umwanya ntarengwa wumwuga niwo mwuga wabigize umwuga muri ibi byiciro 4.Byakozwe kumyitozo yonyine, igihe ntarengwa, wenyine.Imyuga ntarengwa yumwuga ifite ibiranga ibi bikurikira: Muri rusange elastique ya deadlift pro bar ni nziza.Elastique ikora ubworoherane, itanga "imbaraga" zisumba iyo ukoresheje lever iturika.Igiti gikururwa mbere kuruta uburemere ku mpande zombi, bityo ukazamura urwego rwimyitozo ngororamubiri, rufite urugwiro kubatangiye.Uburebure muri rusange bwigihe ntarengwa cyumwuga ni muremure kuruta bitatu byavuzwe haruguru, nubwo itandukaniro ritagaragara cyane.
Utubari twabigize umwuga dufite ibicapo bikomeye kuruta imyitozo ngororamubiri rusange, kuko, urabizi, bavutse kuri deadlifts, kandi biroroshye, bityo gufata bigomba kuba binini bikwiranye.
Ironderero ryamahugurwa: Birakwiye kubaterura imbaraga kabuhariwe mu guterura abantu, cyangwa abasanzwe bafite imyitozo ihuriweho, ariko bakumva ko bakeneye ubuhanga bwo kwica.
Usibye ibice bine byibanze byavuzwe haruguru, mubyukuri hariho itandukaniro ryinshi ryumurongo wa barbell kugirango uhuze numwuga wabakora imyitozo yihariye.
Ni wowe ugomba guhitamo ukurikije imyitozo n'intego zawe.
Igihe cyo kohereza: Apr-13-2022