Kuyini ukwakha umzimba - konke obufuna ukukwazi ngalo mdlalo

Ukwakha umzimba kungumdlalo lapho abasubathi bencintisana hhayi ngamandla, ekushesha nasejubaneni, kodwa kwezobuciko bomzimba. Umsubathi wakha imisipha, ashise amanoni ngangokunokwenzeka, aphele emzimbeni, uma kudingeka isigaba, afake izimonyo futhi akhombise umzimba wakhe esiteji. Abanye abantu bacabanga ukuthi lo wumncintiswano wonobuhle, hhayi umdlalo. Kodwa-ke, abakhi bomzimba banikezwa iziqu zemidlalo namazinga.

Ngo-USSR, sawo esiningi kwakunegama elihlukile - sawo esiningi. Wabizwa ngokuthi "i-athleticism", kodwa ayizange igxile. Ekuqaleni, ibisebenza ukudumisa izindlela zokuphila ezinempilo, kepha namuhla iyimboni enkulu, ingxenye yayo ihlanganiswe nokuqina, kanti enye ingxenye ayihlangene nakancane nayo.

Imininingwane ejwayelekile kanye nomongo wokwakha umzimba

Noma ngubani oya ejimini uzibandakanya nokwakha umzimba, okuyiyona ngqangi yokwakha umzimba. Noma engadlali esiteji, angafundi ukuma futhi angafuni ukuncintisana nobuhle bomzimba, ungumthandi wokwakha umzimba uma esebenzisa izindlela zakudala zalo mdlalo:

1. Izimiso zikaWeider zokwakhiwa kweMisipha.
2. Hlanganisa ukuqeqeshwa kwamandla, ukudla, kanye ne-cardio ukwakha ukubukeka okuthile.
3. Ukuzibekela imigomo emoyeni wokwakheka komzimba, ungazibekeli imigomo ngokwamandla, isivinini noma ukushesha.

Ngasikhathi sinye, ama-methodologists asuka ekuzimeleleni ngayo yonke indlela azama ukuziqhelelanisa nokwakha umzimba ngenxa yedumela lawo "elingenampilo". Yebo, ukwakha amavolumu amakhulu, abakhi bomzimba basebenzisa izidakamizwa zemithi, kwezemidlalo ezithathwa njengezidakamizwa. Cishe awekho umfelandawonye onohlelo olwanele lokuhlola izinga lokusetshenziswa kwezidakamizwa. Futhi ngandlela thile ukuqapha lokhu nokuvimbela abasubathi "abangajwayelekile" akunangqondo, ngoba lokhu kuzoholela ekwehleni kwezokuzijabulisa komncintiswano nemali engenayo evela enhlanganweni yabo. Futhi nalabo abakhuluma ngokuqeqeshwa "kwemvelo" bavame ukusebenzisa ama-steroids futhi baqambe amanga nje.

Umlando wokwakha umzimba

Ukwakha umzimba kwaziwa kusukela ngo-1880. Umncintiswano wokuqala wobuhle womzimba wezemidlalo wabanjelwa eNgilandi ngo-1901 ngu-Eugene Sandov.

Ezweni lakithi, kwavela emiphakathini yezemidlalo - amakilabhu abizwa ngamadoda enzalo, lapho kunakwa kakhulu ekuthuthukiseni ezempilo nasekuqeqesheni isisindo. Ukuzivocavoca kokuqala bekufana nokuphakamisa izinsimbi, ukuphakamisa i-kettlebell nokuphakamisa amandla. Kwakungekho ukulingisa, futhi abasubathi bazibekela umgomo wokuba namandla kunobuhle.

Maphakathi no-50s wekhulu elidlule leminyaka, ukwakha umzimba "waya kubantu." Imincintiswano yaqala ukuhlelwa, amakilabhu amakilasi ayesevele ekhona cishe kuwo wonke amadolobha amakhulu eYurophu nase-United States. Ezemidlalo zihlukaniswe nokuphakamisa izinsimbi, nezinhlelo ezizimele zokwakha umzimba zavela.

Lo mdlalo waqala ukuthandwa eMelika ngokushesha nje lapho owakha umzimba uSteve Reeves eqala ukulingisa kumafilimu. Kwavela omagazini abaningi bokwakha umzimba, imincintiswano kaMnu. Olympia noMnu Universe. Ngama-70s ekhulu elidlule leminyaka, imiqhudelwano yayisitholile ukubukeka kwesimanje ngokuphelele - abasubathi babeka esiteji futhi abenzi izivivinyo zokuzivocavoca noma zokuqina.

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Izinhlobo zokwakha umzimba

Namuhla ukwakha umzimba kuhlukaniswe umhlaba wonke kwaba:

• amateur;
• ochwepheshe.

Amateurs ancintisana emiqhudelwaneni esukela ebuholini bekilabhu kuya emqhudelwaneni womhlaba, ezitshala izimali zawo ukulungiselela. Njengomthetho, abatholi amabhonasi abalulekile ngokuwina kwabo, yize muva nje imali yomklomelo emiqhudelwaneni yezinga lomqhudelwano kazwelonke ibikhula.

Ungaba ngumakhi womzimba oqeqeshiwe ngokuwina umqhudelwano ofanelekile futhi uthole lokho okubizwa ngokuthi yiPro Card. Ochwepheshe bathola ilungelo lokuncintisana emiqhudelwaneni emikhulu yezentengiselwano ngemiklomelo yemali (kufaka phakathi i- "Arnold Classic" kanye "noMnu Olympia"), kepha umthombo wabo oyinhloko wokuthola imali yizinkontileka namafemu ezondla zemidlalo, izinhlobo zezimpahla zokugqoka, ukukhokhelwa ngokudutshulwa komagazini.

I-Federation

Njengamanje, le nhlangano elandelayo yokwakha umzimba ithandwa kakhulu:

1. I-IFBB - umfelandawonye wamazwe omhlaba ophethe imiqhudelwano, kubandakanya i-Olympia eLas Vegas, e-USA. ERussia, izintshisekelo zakhe zimelwe yiRussian Bodybuilding Federation (FBBR).
2. WBFF - futhi inhlangano enesimo samazwe omhlaba, kepha incane. Kepha into yombukiso ithuthukiswe kakhulu lapho. Emikhakheni yabesifazane, ngokwesibonelo, imvunulo ehlukile yamaphupho ivunyelwe, kukhona ukubukeka okuphoqelekile ezingutsheni.
3. I-NABBA (NABBA) - kufana ne-IFBB ekuphakanyisweni nasezigabeni, kepha ayinayo umqhudelwano omkhulu futhi owaziwa njengo “Mnu. Olympia”.
4. I-Nbc - iRussia Federation entsha Yesimanje Yokwakha umzimba nokuqina komzimba. I-NBC ihlukaniswa ngokuba khona kokuphakanyiswa okwehlukile kokumisa, ukwahlulela okuvulekile, imali enkulu yomklomelo kanye nesinxephezelo sokuhambela imiqhudelwano yamazwe omhlaba, imincintiswano phakathi kwabaqalayo kanye namaParalympian.

Okulandelayo, cabanga ngemikhakha lapho kubanjelwa khona imincintiswano yokwakha umzimba. Umfelandawonye ngamunye ungaba nemikhakha yawo eyengeziwe, ngakho-ke sizogxila kuphela kokuthandwa kakhulu.

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Ukuqondiswa kwabesilisa

Lokhu kufaka:

• ukwakha amadoda;
• Umzimba Wabesilisa, noma ukwakha ibhishi;
• ukwakha umzimba zakudala.

Amadoda akha umzimba

Abesilisa bancintisana ngezigaba zeminyaka:

1. Abafana abangaphansi kweminyaka engama-23 bangancintisana kwabancane.
2. Kubasubathi abaneminyaka engaphezu kwengu-40 ubudala, kunezigaba zabadala
3. Abasubathi bayo yonke iminyaka bangancintisana esigabeni esijwayelekile.

Ngokuphazamiseka okuqhubekayo kwabo bonke ababambiqhaza, kusetshenziswa izigaba zesisindo:

1. Kwabancane kufinyelela nangaphezulu kwama-80 kg (emiqhudelwaneni yamazwe omhlaba - 75 kg).
2. Kwabadala emincintiswaneni yamazwe omhlaba isigaba sama-40-49 yobudala - kufika ku-70, 80, 90 nangaphezulu kwama-90 kg. Iminyaka engama-50-59 ubudala - kuze kufike futhi ngaphezu kwama-80 kg. Ngaphezulu kwama-60 emazweni aphesheya nangaphezulu kwama-40 emincintiswaneni emincane - isigaba esisodwa ngokuphelele.
3. Esigabeni esijwayelekile: kufika ku-70, 75 naku-5 kg ​​ukukhushulwa kuze kufike ku-100, kanye nangaphezulu kwe-100 kg.

Amajaji ahlola ivolumu yemisipha, ukuvumelana komzimba, ukulinganisa, izinga lokoma, i-aesthetics ejwayelekile nobukhulu bomzimba, kanye nohlelo lwamahhala.

Ukwakha umzimba okudala

Ukwakhiwa komzimba kwamadoda angaphezu kwama-100 kg - lawa "yizilo zobuningi", okuvame ukungahlobene nezivakashi ezejwayelekile emahholo nakubabukeli bemidlalo. Kodwa-ke, yimincintiswano yabo ebabazeka kakhulu (ungakhumbula i- "Olympia" efanayo). Ukuqeqeshwa kodokotela besayensi yamadoda muva nje sekuthandwa kakhulu phakathi kwabahlanganyeli. Kepha lesi sigaba asithandwa ngabalandeli balo mdlalo ngenxa yokungasebenzi kwemisipha yemilenze nesithombe esijwayelekile. Abantu abaningi abathandi abafana abafaka izinwele zabo futhi bafake umbala emehlweni abo phambi kwesiteji.

Ukwakhiwa komzimba kwabesilisa bakudala kungukuyekethisa phakathi kwezilo ezinkulu nabasolwandle. Lapha abadlali abalinganayo bayancintisana, okusondele kakhulu kumazinga we "Golden Era" yokwakha umzimba. Imvamisa "ama-classics" angaphambili abakha umzimba wasolwandle abaye bafaka isisindo esikhulu futhi basebenza imilenze yabo.

Ama-Classics e-IFBB asebenzisa izigaba zokuphakama, futhi ngokuya ngobude, isisindo esiphezulu sabahlanganyeli sibalwa:

• esigabeni kuze kufike ku-170 cm (okubandakanya), isisindo esiphezulu = ukuphakama - 100 (+ kuvunyelwe okungaphezu kuka-2 kg);
• kufika ku-175 cm, isisindo = ukuphakama - 100 (+4 kg);
• kufika ku-180 cm, isisindo = ukuphakama - 100 (+6 kg);
• kufika ku-190 cm, isisindo = ukuphakama - 100 (+8 kg);
• kuze kufike ku-198 cm, isisindo = ukuphakama - 100 (+9 kg);
• ngaphezu kuka-198 cm, isisindo = ukuphakama - 100 (+10 kg).

Kukhona nemikhakha emincane nengomakadebona.

Umzimba Wabesilisa

I-Mens physicist, noma i-body bodybuilding, njengoba ibizwa kanjalo eRussia, ekuqaleni yasungulwa ukuze yenze kube lula ukwakha umzimba. Njengoba isikhathi siqhubeka, abantu abasha bashiya benza iCrossFit, akekho owayefuna ukufana nezilo zemisa. Umlingisi ojwayelekile wokuzivocavoca wayefuna ukubukeka enemisipha ethe xaxa kunemodeli yowesilisa "yangaphansi". Ngakho-ke, i-IFBB yathatha izinyathelo ezinqala - ngo-2012, banikeza ukufinyelela esiteji kulabo ababukeka bemisipha ethe xaxa kunamamodeli aphezulu emfashini.

Ososayensi besilisa bathatha isiteji ngezikhindi zasebhishi, akudingeki ukuthi basebenze imilenze yabo. Ukuphakanyiswa kuhlolisisa ubukhulu bokuthi "amahlombe okhalweni", amandla okuma esiteji nokuma. Ukweqisa ngokweqile akwamukelekile. Yingakho lolu hlobo lokwakha umzimba lungabhekwa njengolulungele kakhulu abaqalayo, futhi kungaleso sikhathi kuphela lapho ungakha khona ubukhulu, ungene kuma-classics noma ezigabeni ezisindayo.

Abakhi bomzimba abaningi bebephikisana nalesi siyalo ngenxa yezikhindi. Noma kunjalo, ukwakha imilenze eqondakalayo kuwubuciko obuphelele, futhi manje wonke umuntu osanda kuba "esihlalweni sokuzamazama" iminyaka embalwa futhi onikezwe izakhi zofuzo ezinhle angenza.

Umgomo wokuhlukaniswa ngezigaba uyefana nowakudala - izigaba zokuphakama nokubalwa kwesisindo esiphezulu.

Ukuqondiswa kwabesifazane

Abesifazane abakha umzimba (Abesifazane Abasemzimbeni)

Kuyini ukwakha umzimba kwabesifazane? Futhi bayizilo zobuningi, amantombazane kuphela. Ku "Golden Era", kwavela amantombazane endaweni yesehlakalo, kunalokho afana namabhayisikili wokuzivocavoca wanamuhla noma abasubathi bokuqina komzimba nokuphila kahle. Kepha ngokuhamba kwesikhathi kwavela izintokazi zesilisa, ezenza ngesisindo, okungaba umona wesivakashi esinolwazi esihlalweni esinyakazayo, "ukoma" okunzima nokuhlukana.

Kuyacaca ukuthi akunakwenzeka ukukhipha konke lokhu emzimbeni womuntu wesifazane ojwayelekile, futhi amantombazane asebenzisa ama-steroids. Ukwamukela noma ukungavumi kukhethwa yiwo wonke umuntu, kepha umbono womphakathi uvukele amantombazane, hhayi abafana. Inani eliphakeme lokuthandwa kwabesifazane ukwakha umzimba ngendlela yakudala lafika ngama-80s. Ngemuva kwalokho i-IFBB kancane kancane yaqala ukwethula imikhakha emisha ukuze inikeze ithuba lokukhulumela labo abangafuni ukuthatheka kakhulu nge-pharmacology.

Wona kanye umkhakha wabesifazane abakha umzimba ngo-2013 waqanjwa kabusha waba yiWomen Physique futhi waqala ukugxila emisipheni emincane, kodwa-ke kimi, lesi siyalo sisese "semisipha" kunazo zonke abesifazane. Kukhona ukuhlukaniswa ngobude - kuze kube ngaphezulu kuka-163 cm.

I-Bodyfitness

I-Bodyfitness impendulo yokuqala emantombazaneni anemisipha eyeqile esiteji. Kwakhiwa ngo-2002. Ekuqaleni, lesi siyalo besidinga umqolo obanzi, ukhalo oluncane, amahlombe akhule kahle, i-abs eyomile kanye nemilenze eveza imilenze.

Kepha unyaka nonyaka izidingo ziyashintsha, futhi amantombazane kwesinye isikhathi aba "makhulu", onqenqemeni lokuba yi-physicist, bese ezacile, engenamanani futhi "omile." Kulesi sigaba, amazinga asondelene kakhulu nokuqina, kepha uhlelo lwamahhala lwe-acrobatic aludingeki. Ngaphambi kokufika kwebikini, kwaba isiyalo sabesifazane esifinyeleleka kakhulu.

Imithetho lapha iphinde inikeze izigaba zokuphakama - kuze kufike ku-158, 163, 168 nangaphezulu kuka-168 cm.

Ukufaneleka

Ukufaneleka yiso kanye isiqondiso sezemidlalo lapho imidlalo inentshisekelo kulabo abangacabangi ukuzenza enkundleni njengezemidlalo. Lapha kuyadingeka ukwethula uhlelo lokuzivocavoca noma umdanso. Izici ze-acrobatic zabadlali besimame besifazane ziyinkimbinkimbi, zidinga ukuqeqeshwa kwe-gymnastic, futhi izidingo zefomu ziphakeme impela. Lo mdlalo ulunge kakhulu kulabo abenza imithambo yokuzivocavoca esemncane. Kepha abaningi bazuza ukuphakama kuyo, futhi beze ngaphandle kokulungiselela okunjalo.

Amajaji ahlola zombili izinhlobo zabasubathi ngokwehlukana, ngaphakathi kohlaka lokubuza, nobunzima nobuhle bohlelo lwamahhala. Umsubathi wethu odume kakhulu emkhakheni wokuzivocavoca ngu-Oksana Grishina, owesifazane waseRussia ohlala e-USA.

Ukuqina kwebikini

Ama-bikini e-Fitness futhi "aphothwe" kuwo i-Wellness ne-Fit-Model abe "yinsindiso yomuntu ojwayelekile kwabakhi bomzimba". Kwakuyi-bikini eheha abesifazane abajwayelekile emahholo futhi yaveza imfashini yokupompa izinqe nokufunda okuncane komzimba wonke.

Ebhikini, awudingi ukomisa okuningi, inqwaba yemisipha ayidingeki, futhi ngokujwayelekile, ukusikisela okuncane kobukhona babo nokubukeka kwamathoni kwanele. Kepha lapha kuhlolwa umbandela ongafinyeleleki njengokuthi "ubuhle". Isimo sesikhumba, izinwele, izipikili, isithombe esijwayelekile, isitayela - konke lokhu kubalulekile ekuphakanyisweni okuthandwa kakhulu namuhla. Izigaba ziyefana - ukuphakama (kufika ku-163, 168 nangaphezulu kuka-168 cm).

I-bikini idale amahlazo amaningi. Amantombazane azethembayo aqala ukukhuphuka esiteji cishe evela emakilasini okuqina komzimba. Ngemuva kwalokho imincintiswano emikhulu yaphoqeleka ukwethula ukukhetha kokuqala.

Ukuphila kahle yilabo abasubathi "abayimisipha" ye-bikini, kepha banemilenze nezinqe ezihamba phambili ezilandela ngemuva. Isigaba siyathandwa eBrazil, kepha sesiqala ukuthuthuka. I-Fit-Model (fitmodel) - amantombazane asondelene kakhulu nezivakashi ezijwayelekile zamahholo, kepha awakhombisi ukuma kwawo kuphela, kodwa futhi namakhono ombukiso wemfashini ezingutsheni zakusihlwa.

Ukwakha umzimba ngokwemvelo

Le yimincintiswano ehlukene kanye nemifelandawonye. Le mincintiswano isingathwa yi-Australian International Natural Bodybuilding Association, iBritish Natural Bodybuilding Federation, i-Athletes Anti-Steroid Coalition neminye eminingana.

Akumangalisi kangako, kepha ithandwa kakhulu e-USA. Kumifelandawonye yemvelo, womabili ama-bikinis nokuqina komzimba, izigaba zabesilisa zakudala, ezenza, okwenza abantu abangenangqondo bacabange ukuthi igama kuphela elivela emvelweni.

Noma kunjalo, isivakashi sejimu esinokuhlangenwe nakho kanye nezakhi zofuzo ezinhle singakha ifomu lokuncintisana ngaphandle kwe-steroids, kungukuthi le ndlela izoba yinde kakhulu kunaleyo ejwayelekile. Futhi noma kunjalo, kufanelekile ukuthembela kuphela ngezigaba ezinesisindo esiphansi noma ama-mens physicists, kepha hhayi kwabasindayo.

Ngakho-ke, ukwakha umzimba ngokwemvelo kufaneleke kakhulu kubo bonke abasubathi abangalweli ukusebenza, kepha bazibandakanya bona noma impilo yabo.

Inzuzo nokulimala

Awukho nowodwa umdlalo owanikela kakhulu ekuthuthukiseni indlela yokuphila enempilo. Ungatshela umuntu izikhathi eziyikhulu ukuthi amandla ayasebenziseka, futhi i-cardio izomenza abe mncane, kepha aze abone abantu abayizibonelo, konke lokhu akusizi ngalutho. Kwakungabakhi bomzimba abahola abantu abaningi emakilasini okuzivocavoca umzimba futhi baqhubeke nokukhuthaza abantu abajwayelekile.

Ukwakha umzimba kuyasiza kulokho:

• kukhuthaza ukusebenza ejimini njalo;
• kusiza ukuqeda ukucindezeleka nokungasebenzi komzimba;
• ithuthukisa umsebenzi wenhliziyo nemithambo yegazi (kuncike ebukhoneni be-cardio load);
• kwandisa ukuhamba ngokuhlanganyela;
• ikuvumela ukuba ugcine imisipha lapho usumdala;
• kuliwa namathambo kwabesifazane;
• isebenza njengokuvikela izifo ezithweni zangasese kubo bobubili ubulili;
• igwema ukulimala kwasekhaya;
• ivikela ebuhlungwini beqolo obuhambisana nomsebenzi wehhovisi nge-corset ebuthakathaka yemisipha (inikezwe inqubo elungile kanye nokungabikho kwezinsimbi ezinkulu ekufeni nasekufeni).

Ingozi ilele ekwandisweni kokungaziphathi kahle kokudla okunempilo (ukomisa) kanye ne-anabolic steroids. Ama-70s abizwa ngokuthi "inkathi yama-steroid", kepha awukaze phakathi kwabantu abavamile kube nemininingwane eminingi kakhulu ngama-anabolic steroids njengasesikhathini sethu. Kunezinsizakusebenza eziphelele zemidiya ezifundisa ukusetshenziswa kwe-steroids ukuze kupomtshwe umzimba.

Futhi, ungakhohlwa ngokulimala - lokhu kuyinto ejwayelekile. Cishe wonke umsubathi obeseneminyaka eminingi ejimini elimele okungenani uhlobo oluthile lokulimala.

Izimo

Imidlalo yokuncintisana iyaphikiswa:

• abantu abanezifo ezingamahlalakhona zezinso, isibindi, inhliziyo;
• ngokulimala kanzima kwe-ODA;
• ukuphazamiseka komzimba okubangelwa izifo ze-pituitary gland, i-hypothalamus, i-gland gland, i-pancreas.

Kodwa-ke, umkhuba ukhombisa ukuthi abanesifo sikashukela kanye nalabo abasinde ku-dialysis bobabili. Esimweni ngasinye, udinga ukuxoxa ngokuphikisana nodokotela wakho.

Ukwakhiwa komzimba kwe-amateur ngaphandle kwe-steroids nokomisa kanzima kungathathwa njengendlela yokuqina futhi kunempilo impela. Awukwazi ukuqeqesha ngesikhathi sokuqina kwezifo ezingamahlalakhona nangesikhathi semikhuhlane ejwayelekile, futhi udinga ukuthatha ngokungathí sina ukuvuselelwa ngemuva kokulimala.

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