Musiyano pakati peKuvaka Muviri, Powerlifting, uye Weightlifting

Zvemukati

• Chii chinonzi Powerlifting?
• Powerlifting Makwikwi
• Powerlifting Kudzidziswa
• Zvakanakira Powerlifting
• Kutanga nePowerlifting
• Chii chinonzi Kusimudza uremu?
• Kukwikwidza uremu
• Kudzidzisa uremu
• Zvakanakira Kusimudza uremu
• Kutanga Nekusimudza Weightlifting
• Chii Chinonzi Kuvaka Muviri?
• Kuvaka Kwemakwikwi Makwikwi
• Kudzidzisa Kuvaka Muviri
• Zvakanakira Kuvaka Muviri
• Kutanga Nekuvaka Muviri
• Ndeupi mhando yepamusoro yekudzidziswa uremu kwauri?
• Ongororo ye

Chimwe chezvinhu zvinoshamisa nezve kuramba kudzidziswa ingori mangani masitayera aripo. Kune chaiwo mazana enzira dzekungotora huremu. Iwe unogona kunge wakanzwa nezvemhando dzakasiyana dzekudzidzira simba, asi ndeipi misiyano mikuru pakati pekuvaka muviri vs. powerlifting vs. weightlifting uye unoziva sei zvakakunakira iwe?

"Kukwidza uremu, kusimudza masimba, uye kuvaka muviri kunopa nzira dzakasarudzika dzekudzidzisa simba," anodaro Brian Sutton, M.S., C.S.C.S. murairidzi wesimba neNational Academy of Sports Medicine (NASM). Uye ese iwo anogona kukubatsira iwe kukudziridza simba uye simba munzira dzakasiyana, anotsanangura. Chimwe chinhu chinoita kuti mafomati ekudzidzira aya abude pachena ndeekuti vese mitambo yemakwikwi, futi.

Verenga kuti udzidze kuti makwikwi, masitayipi ekudzidzira, uye mabhenefiti ekusimudza simba, kusimudza uremu, uye kuvaka muviri zvakasiyana.

Chii chinonzi Powerlifting?

Pfungwa: Powerlifting mutambo unokwikwidza unotarisa pamatatu makuru ekusimudza mabarbells: bhenji yekudhinda, squat, uye kufa.

Powerlifting Makwikwi

"Powerlifting inoedza simba remukwikwidzi mubench press, squat, uye deadlift," anodaro Sutton. Chisimudziro chega chega chinoshandisa bharanzi rakatakurwa nemahuremu epuremu. Vatori vechikamu papowerlifting vanosangana vanowana kuyedza katatu pahuremu hwega hwega kusimudza (aka yako one-rep max). Kurema kwekuyedza kwako kwakabudirira pane imwe neimwe yekusimudza kunowedzerwa pamwechete pachikamu chako chakazara. Vatori vechikamu vanowanzo kutongwa mumapoka akasiyana, akapatsanurwa nebonde, zera, uye huremu kirasi.

Powerlifting Kudzidziswa

Nekuti powerlifting ndeyekuwedzera yako-rep max, hurongwa hwekusimudza simba hwakagadzirirwa kukudziridza simba remuscular simba. "Vanokwikwidza mukusimudza magetsi vanodzidzisa vachishandisa zviyereso zvinorema zvekudzokorora zvishoma kuti vawedzere simba ravo," anotsanangura kudaro Sutton.

Mumwe munhu ari kudzidzira powerlifting anogona kushanda mazuva matatu pasvondo zuva rega rega rakatarisa kune rimwe remakwikwi ekutanga, anodaro Danny King, murairidzi ane chitupa uye maneja weboka renyika rekusimudzira weLife Time.

Kurovedza muviri kunowanzo sanganisira makiyi ekutanga eanosimudza kana mamwe mavhezheni, sebhokisi squat (kana iwe uchiita barbell squat asi squat mubhokisi), anotsanangura King. Kunyange zvazvo kusimudza kukuru kunenge kuchirema uye kuchida kunyanya kutariswa, kurovedza muviri kuchasanganisirawo maekisesaizi uchishandisa uremu hwakareruka, hwakagadzirirwa kushanda pane dzimwe pfungwa dzisina simba. Semuyenzaniso, squat-focused workout ingangosanganisira: hip thrust warm-up, then heavy squats (zvichida 4-5 sets of only ~ 6 reps), deadlifts, split squats, hamstring curls, leg press, uye supermans.

Powerlifting Workouts kazhinji ine nguva yekuzorora yakareba kupfuura mamwe marudzi esimba rekudzidziswa, kubvumira kuzara kuzere pakati pemaseti. "Kana chinangwa chako chiri chekusimudza huremu hwakanyanya, unoda maviri, matatu, zvichida kunyange kusvika kumaminitsi mashanu ekuzorora," anodaro King. "Uri kunyatsotarisa kusimba kwekusimudza uye kuti iwe unogona sei kufamba."

Zvakanakira Powerlifting

Kuwana simba, kuvaka mhasuru, uye kuwedzera kusimba kwemapfupa ndiwo mabhenefiti makuru ekusimudza simba (uye kusimudza masimbi zvakazara), saka kana uchitsvaga #gainz, iyi ndiyo maitiro ako. King anoti kusimudzira simba kunogona kukurudzira vanhu vazhinji nekuti kunoita kuti iwe utarise zvakanyanya pamhedzisiro, kureva huremu hwauri kusimudza, izvo hazvingori zveaesthetics kana kurasikirwa uremu.

Kana iwe uri mumhanyi, powerlifting inogonawo kubatsira kudzidziswa kwako munzira huru. "Powerlifting inowedzera simba rako rekugadzira," anotsanangura Meg Takacs, muvambi weRun neMeg, murairidzi weCrossFit Level 2, uye murairidzi kuAlexixix House muNew York City. "Kana tsoka yako ikamira pasi, unokwanisa kuve nesimba rakawandisa uye mhasuru yakasendama kumashure kwako."

Kutanga nePowerlifting

Kana gym yako iine bhenji press uye squat rack, pamwe nebarbells uye uremu mahwendefa, une zvose zvaunoda kuti utange powerlifting. [iwe unofanirwa kuvaka hwaro hwesimba usati wanyatsoenda ham nechirongwa chePL?] Paunenge uchishanda nezviyereso zvinorema, King anorayira kunyorera spotter, kunyanya yebhenji press uye squat. "Basa rekutanga remuoni nderokukubatsira kuti utore uremu hwako munzvimbo," anotsanangura kudaro. "Chechipiri chavo ndechekukutevera nekusimudza uye kuona kuti huremu hunodzokera kurack zvakachengeteka."

Kutaurirana neako spotter kwakakosha, anodaro King. "Mutariri akanaka achabvunza mibvunzo, yakadai: Unoda rubatsiro ruduku kana ukatanga kudzidzira? Kana kuti haudi kuti ndibate bhari kusvikira yatanga kudonha?"

"Mukusimudza magetsi, chimwe chezvinhu zvakanakisa chaungaite kuwana wekudzidzira naye kana mudzidzisi, mumwe munhu anogona kuve nemusana wako uye anogona kuita mutsauko mukuru," anodaro King. Murairidzi anogona kuona fomu chaiyo uye kudzivirira kukuvara, pamwe nekubatsira iwe kuona nguva yekuwedzera zvishoma nezvishoma mutoro. Tarisa mumwe munhu anosimbiswa neU.SA Powerlifting's coach certification program. (Ona: Kudzidzisa Vhoriyamu Basics Kana Iwe Uri Mutsva Mukusimudza)

USA Powerlifting inochengetedza dhatabhesi yeiyo simba-inosimudza-inoshamwaridzika dzimba dzevasikana uye Vasikana Vane Powerlift (chishongedzo chembatya uye nharaunda yevakadzi-vanozivisa magetsi) vane zviwanikwa zvesarudzo yekusarudza chirongwa chekudzidzisa uye nezvimwe. Zvakare, femerwa nemukadzi uyu akatanga kusimudza simba uye anoda muviri wake kupfuura nakare uye vakadzi vanosimudza masimba pa Instagram.

Chii chinonzi Kusimudza uremu?

Icho chirevo: Nepo iwe uchigona nehunyanzvi kutaura kune chero huremu-hwakavakirwa simba kurovedzwa sekusimudza (mazwi maviri), kukwikwidza kusimudzira (kureva Olimpiki kusimudza, izwi rimwe) mutambo unotarisa pane maviri akasimba barbell anosimudza: inobvuta uye yakachena uye jerk.

Kukwikwidza uremu

Kusimudza uremu — rudzi ruri mumitambo yeOlympic — kunoedza kugona kwako kuita zvekubvuta uye nekuchenesa uye nejere. Zvakafanana nekusimudza magetsi, kufamba uku kunoitwa neyakaremerwa barbell uye vakwikwidzi vanowana kuyedza katatu pane imwe neimwe yekusimudza. Kurema kwepamusoro kwakasimudzwa pachiitwa chega chega kunowedzerwa pamwe chete kuitira zvibodzwa zvese, uye mutambi ane mamakisi epamusoro muchikamu chavo anokunda. Vatori vechikamu vanotongwa muzvikamu zvichienderana nezera ravo, uremu, uye murume kana mukadzi.

Kudzidzisa uremu

Mutambo une mafambiro maviri chete unganzwika sezviri nyore, asi chimiro chemafambiro aya chinoshamisa. Ma lifts ese ari maviri anoda kuti iwe usimudze bharuti rakatakurwa zvakaputika pamusoro. Kudzidzira iyi feat, chirongwa chekurovedza muviri chakanangana nekuroverera kufamba uye nzira, anodaro King, pamwe nekuvandudza simba rinoputika nekumhanya.

Inofananidzwa nekusimudza magetsi, zvikamu zvekudzidzisa hazvishandisi zvinorema sezvirema, asi zvakakwirira mukuwandisa, anotsanangura, nezvirongwa zvinoitika mazuva mashanu kusvika matanhatu pavhiki. (Ona zvimwe: Sei Olimpiki Weightlifter Kate Nye Zvitima ZveMakwikwi)

Kana iwe uchifananidza kuremerwa kweOlympic nekusimudza simba, "kusimudza maOlimpiki kunowedzera mukati meiyo aerobic conditioning pane kuita simba," anodaro Takacs, zvichireva kuti kusimba kwakaderera, asi kurova kwemoyo wako kunogara kwenguva yakareba. Iyi mhando yemamiriro inodiwa, sezvo kusimudzwa kweOlympic kunoitwa nekukurumidza tempo. Iyo yekurovedza muviri yakanangana nekugadzirisa kwemagetsi inogona kusanganisira mashanu kutenderera kwe800-mita kumhanya, 15 kettlebell swings, uye gumi kufa.

Zvakanakira Kusimudza uremu

Imwe yemabhenefiti akakosha eOlimpiki yekusimudzira uremu ndeyekuti inobatsira kukudziridza simba rinoputika. Iyo zvakare inotora kuunganidza mhasuru dzakawanda kupfuura mamwe marudzi esimba kudzidziswa, ichiita kuti ive yakakosha pakurasikirwa kwemafuta, anodaro Takacs.

"Kana iwe uchisimudza mahombe akakosha nebarbell, uchaita kuti muviri wako uwedzere kunetseka, saka mushure mekuita basa muviri wako unobva waenda kunogadzirisa diki mhasuru fiber misodzi, inonzi microtears," anotsanangura kudaro. . "Izvo zvakanyanya kuti iwe unogona kuputsa tsandanyama dzako, zvakanyanya kuomarara muviri wako kuti ushande kuti uwanezve, uye kana uchinge wapora, unovaka mutsva mutsva wakaonda." Iyi tsandanyama yakaonda ichabatsira kupisa mafuta.

Kutanga Nekusimudza Weightlifting

"Kukwidza makwikwi eOlimpiki kunoda mapuratifomu ekusimudza uye mahwendefa emabhizimusi kuti aite mafambiro acho nenzira kwayo uye zvakachengeteka," anodaro Sutton. Inodawo nzvimbo yakakwana yekudonhedza bhero, saka inogona kunge isingawanikwe mune zvese zvivakwa. Tarisa USA Kukwidziridzwa kwerondedzero yejimu munzvimbo yako kwaunogona kuwana nhungamiro kubva kune vane huremu hwekusimudzira uye dzidza fomu rakakodzera kubva kuUSA Weightlifting-Certified (USAW) murairidzi. (Iva nekufemerwa nekutevera aya maOlympic Weightlifting Vakadzi pa Instagram futi.)

Chii Chinonzi Kuvaka Muviri?

Pfungwa: Kuvaka muviri ndiyo tsika yekuenderera mberi nekuvaka mhasuru yechinangwa chekusimbisa uye kusimba, uye kazhinji inotarisa pakudzidzisa / kunetesa boka rimwe remhasuru panguva yekukwirisa hypertrophy aka mhasuru kukura. (Zvimwe: Gwaro reVatangi veKuvaka Miviri yevakadzi)

Kuvaka Kwemakwikwi Makwikwi

Kusiyana nekusimudza uremu nekusimudza simba, kunoongorora kusimba kana simba remhasuru, vatori vechikamu mumakwikwi ekuvaka muviri vanotongwa zvinoenderana nechitarisiko chavo, anotsanangura Sutton. Hunhu hwakaita sehukuru hwemhasuru, symmetry, chikamu, uye kuvapo kwedariro zvinocherechedzwa, asi kuita kwemitambo hakuwanzo kuongororwa. Zvakafanana nekusimudza uremu nekusimudza magetsi, kune zvikamu zvakasiyana zvaunokwikwidza mazviri zvichibva pachikadzi uye uremu kirasi. Zvimwe zvakapatsanurwa mukuvaka muviri zvinosanganisira hutano, muviri, chimiro, uye makwikwi ebhaini, imwe neimwe iine yavo mirawo.

Kudzidzisa Kuvaka Muviri

Iko kudzidziswa kwemakwikwi ekuvaka muviri hakuna kunyanya kusarudzika pane kwekusimudzira kana kusimudzira nekuti kufambisa hakuwanzo kuitwa panguva yemakwikwi. Izvo zvinosiya yakawanda nzvimbo yekugona mukudzidzira. "Vagadziri vemuviri vanowanzoita yakakwira-vhoriyamu yekudzivirira kudzidziswa umo zviyero zvine mwero-kusvika-zvinorema zvinosanganiswa nehurongwa hwekudzokorora zvine mwero (6-12 reps) uye yakawanda seti uye kurovedza muviri kwese nhengo yemuviri," anodaro Sutton. Iyi protocol inoshanda mukuvandudza mhasuru, anotsanangura.

Vanovaka muviri vanowanzo bvisa dzimwe nhengo dzemuviri pazuva rega rega rekudzidziswa, saka rimwe zuva rinogona kutariswa pamakumbo, nepo rimwe rakanangidzirwa pachipfuva, mapfudzi, uye triceps. Cardio zvakare chinhu chakakosha pakudzidziswa, sezvo ichiwedzera kurasikirwa kwemafuta, vs. powerlifting kana weightlifting, uko icho chisiri chakakosha chinhu.

Sezvo chinangwa chemakwikwi ekuvaka muviri chakanyanya kutarisana nemuviri, zvinhu zvakaita sekuvaka muviri kudya uye kuwedzeredza zvakare zvikamu zvikuru zvekugadzirira makwikwi, anodaro Takacs.

Zvakanakira Kuvaka Muviri

Paunoenzanisa kuvaka muviri vs. powering vs. Olympic kusimudza maererano nezvinangwa zvekuumbwa kwemuviri, "zvine nharo, kuvaka muviri kunonyanya kushanda pakuvandudza kuwedzera kwemasumbu uye kurasikirwa kwemafuta," anodaro Sutton. Izvi zvinodaro nekuti kuvaka muviri kunoda yakakwira vhoriyumu yekudzivirira kurovedza muviri iyo inogadzira maseru shanduko kukura mhasuru nyama, anodaro. "Kana yakabatanidzwa nekudya kwakakodzera, munhu anogona kuwedzera mhasuru yavo yakaonda uye kuderedza mafuta emuviri panguva imwe chete."

Kutanga Nekuvaka Muviri

Chimwe chezvinhu zvikuru zvekuvaka muviri ndechekuti inogona kupedziswa mune zvese gyms, uye haudi hako kuti mudzidzisi kana murairidzi atange. Kana iwe urikudzidzira kukwikwidza kwekuvaka muviri, unogona kushandisa mubatanidzwa wezviyero zvemahara uye masimba ekudzidzisa michina iyo inoshandisa iyo sisitimu yemapuleti uye mapureti ehuremu. Maekisesaizi anogona kusanganisira bhenji press, lat pulldowns, biceps curls, triceps extensions, uye squats. (Yakabatana: Iyo Yekutanga Yekutungamira kune Yekuvaka muviri Kudya Kugadzirira uye Kudya)

Ndeupi mhando yepamusoro yekudzidziswa uremu kwauri?

Powerlifting, kuvaka muviri, uye Olympic weightlifting ese ese emhando yepamusoro yekudzidziswa simba, saka kana uchangotanga nekurovedza muviri kana uine chero usingakwanisi mumuviri kana chirwere chisingaperi, zviri nani kuti utange neimwe nzira yekutanga yekudzidzisa simba, anodaro Sutton. . Paunenge uchinge wagadzikana nemwenje kusvika pakuenzanisa zviyero, unogona kuyedza mamwe masitaira epamberi. (Uye ziva kuti iwe hauna kugumira kune vatatu ava; Strongman uye CrossFit ndedzimwe sarudzo dzemitambo-yakasimba-mutambo zvakare.)

Ese aya masitaera anozokubatsira iwe kukudziridza simba uye simba uye kukanganisa muviri wako kuumbika nekuwedzera mhasuru, anotsanangura Sutton, asi kunze kwekunge urikutsvaga kukwikwidza, kubatanidza zvikamu zvemafomati ese ndiko kungave kubheja kwako kwakanyanya. (Ona: Mhinduro kune Yese Yako Kurema Kurema Mibvunzo yeVatangi)

"Nzira yakabatanidzwa yehutano inosanganisa mitoo mizhinji yekurovedza muviri kuita chirongwa chinofambira mberi," anotsanangura kudaro. Izvi zvinoreva kuunza pamwechete "kusimudza uremu, kuvaka muviri, kusimudza simba uye dzimwe nzira dzekurovedza muviri, senge kutambanudza, moyo, uye kurovedza muviri." Pakupedzisira, chero chimiro chaunonyanya kufarira ndicho chaunonamatira nacho, saka zvakakosha kuti uongorore ese uye kuzvipira kune izvo zvinokushandira iwe. (Inotevera verenga: Maitiro ekugadzira yako Yega-Muscle-Building Workout Plan)

Ongororo ye