SportPress.kz Қазақстан спорт жаңалықтары
Санаулы сәт бұрын еркін күрестен ұлттық құрама команданың спортшысы Ризабек Айтмұхан Сербияның астанасы — Белградта өтіп жатқан күрестен әлем чемпионатында топ жарды, деп хабарлады Туризм және спорт министрлігі Спортты дамыту дирекциясының баспасөз қызметі.
Еркін күрестен 92 кг дейінгі салмақтың финалында Ризабек əзербайжандық Осман Нурмагомедовпен күш сынасып, соңғы секундтарда жеңіске жетті. Есеп — 5:2.
Осылайша, ол еліміз егемендік алғаннан бері әлем чемпионатында еркін күрестен алтын медаль алған тұңғыш әрі ең жас қазақстандық палуан атанды. Осы уақытқа дейін ұлттық құрама 17 жүлдені иеленген. Оның бесеуі күміс, 12-сі қола медаль.
Құттықтап жатқан қазақ еліне рақмет! Әлем чемпионы атану үшін 9 жыл еңбек еттім. Еңбегім ақталды. Бұл менің 92 келі салмақтағы соңғы жарысымның бірі. Келесі бәсекеден бастап Олимпиада бағдарламасына кіретін 97 кг дейінгі салмаққа ауысамын. Ендігі мақсатым – Олимпиялық ойындарда медаль алу ,-деді 19 жастағы атлет финалдан кейін Спортты дамыту дирекциясының баспасөз қызметіне берген сұхбатында.
Айта кетейік, кеше Ризабек бәсекені екінші айналымнан бастап, мажарстандық Балаш Юхаш пен түркиялық Фейзулла Ақтүрікті таза ұтқан. Сосын, осы салмақтағы қазіргі әлемдік рейтингтің көшбасшысы грузиялық Мириани Майсураздені қапы қалдырды.
Ризабек Айтмұхан биыл өзі қатысқан барлық жарыста жеңіс тұғырына көтерілді. Атап айтар болсақ, жылдың басында Алматыда өткен күрестен Қазақстанның VI жазғы Спартакиадасында ешкімге дес бермей, ұлттық құрама сапын толықтырды. Осыдан кейін көктемде Астанада өткен ересектер арасындағы Азия чемпионатында, сондай-ақ, Амман қаласында өткен жастар арасындағы әлем чемпионатында күміс медаль жеңіп алды.
Бүгін күллі еліміз үшін қуанышты күн. Ризабек Қазақстанға осыған дейін еркін күрестен бұйырмай келе жатқан әлем чемпионатының алтын медалін жеңіп алды. Ризабек осы арқылы біздің барлық жанкүйерді риза қылды. Сенің алар асуларың әлі алда деген сенімдемін, — деді Қазақстан грек-рим, еркін және әйелдер күресі федерациясының президенті Дәулет Тұрлыханов.
Қазір Мадияр Құрамысов жаттықтыратын еркін күрестен Қазақстан құрамасының қоржынында Белградтағы бәсекенің екі жүлдесі бар.
Кеше Азамат Дәулетбеков (86 кг) қола медальмен бірге Париж Олимпиадасының жолдамасына иелік еткен. Бүгін қола медаль жолында Азамат Қартбай (57 кг) мен Болат Сақаев (79 кг) қарсыласына есе жіберді. Айта кетейік, 92 кг дейінгі салмақ Олимпиада бағдарламасына кірмейді.
Шамкен БАЙЫРБЕК,
АСТАНА
ФОТО: Туризм және спорт министрлігі Спортты дамыту дирекциясы
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But these three mistakes have to be addressed earlier than you make them to set you up for some instant
success with ropes. If you’ve ache or discomfort, a physical
therapist can assess your shoulder vary of motion (ROM) and help you use workouts to
improve it. These workout routines are active—they are accomplished by you, using
your personal muscle power and power with no external help.
This helps to improve overall muscular perform and strength around your shoulder.
This makes cable exercises a reliable alternative for people looking to sculpt
their shoulders without compromising safety. The cable woodchip is amongst the greatest cable workout routines
for focusing on the obliques. It effectively sculpts your sides and defines your waistline.
Movements corresponding to exterior and internal rotation are excellent
for strengthening the rotator cuff to help reduce the risk of
injuries. When you’re constructing a shoulder workout
routine, be certain to throw in some rotator
cuff workouts to stay healthy. Taking time to rest,
recover, and sleep is essential in any exercise
routine to assist the physique get well and construct muscle.
While it could be possible to do battle ropes every day, taking time to relaxation and take heed to one’s physique is essential
to create a wholesome and long-term exercise routine.
This row variation provides selection to shoulder exercises
and targets muscles usually missed by other workouts.
Battle ropes are a particularly efficient and versatile whole body training
tool. Battle rope workouts can be tailored to endurance coaching, power training, explosive coaching, and hypertrophy coaching.
Moreover, they are completely unbelievable for fat loss as battle ropes raise the
heart price up excessive, and quick.
It helps with shoulder rehab and post-surgery rehabilitation. To forestall shoulder accidents throughout
workouts involving your delts, use correct form
by not overextending or using too much weight. Keep actions smooth with managed inside rotation and abduction to protect your higher
arm bone and shoulder joints. Performing 3-4 units of 8-12 reps for workout routines just like the
Cable Twisting Overhead Press can successfully goal and
sculpt the shoulders. For movements such because the Cable Standing Entrance Raise
Variation, opt for 3-4 sets of reps to maximise muscle engagement.
Proper kind is crucial for maximizing the benefits of each train while minimizing the
danger of pressure or damage.
This is a great train for novices to get began with because of
its simplicity. These muscles within the forearm are liable for twisting
the arm up and down and aspect to facet. Interestingly, the forearms may
be challenging to develop, earning them a spot on the record of the hardest muscular tissues to develop.
The traps are activated whereas using the battle rope with each arm rep as the arms move the rope up and down. The trapezius or commonly often known as
the traps are the muscular tissues found from the bottom of the
neck, throughout the shoulders, and to the middle of the again.
Well, enter the TRX suspension trainer—a total game-changer in relation to sculpting and strengthening these higher body muscular
tissues. In this information, we’re diving into eight revolutionary TRX shoulder workout routines that not
solely deliver the burn but additionally make your shoulder exercises something
to look ahead to. The battle ropes are a fantastic software for loosening up
the pecs, shoulders, traps, and higher again.
With this sort of workout, you possibly can construction it however you want,
simply keep a 1-to-1 ratio. As for whole body actions, the
video above provides you loads of examples to comply with.
A widespread mistake with this exercise is to keep your arms locked out at the elbows.
Always keep a slight bend to your arms to minimise stress on the joints.
An example of a superb again workout is StrengthLog’s Back Exercise.
Most individuals have overpowering entrance delts,
so they place most of their concentrate on the aspect and rear delts.
Here is a better version of the Battle Rope Alternating Arm Waves Squat Bounce.
Rather than jumping into the air, you are going to be performing a regular squat.
However make no errors, simply because it is easier than the squat bounce doesn’t
mean it is easy. This exercise is going to work your legs like a bodyweight
squat would but with added resistance as a outcome of battle
ropes.
It puts fixed pressure on the deltoids throughout each
repetition, promoting muscle progress – known as hypertrophy.
Many health enthusiasts hit a plateau when specializing in shoulder strength and definition, unaware of the pivotal function cables can play in their
workouts. With over a decade of experience as a personal
trainer specializing in resistance coaching, I’ve seen firsthand how incorporating cable exercises can revolutionize shoulder workouts.
The commonest for this exercise is 30 seconds on, 30 seconds off for 10 minutes…or three rounds of 5 minutes (5 sets) with a
1-2 minute rest in-between rounds (total 15 minutes).
The wave is an undulating movement sending waves down the length of the rope.
All in all, the above is normal it would not matter what variation of the battle rope you do.
The main distinction is that the range of movement is altered slightly probably allowing for a
larger muscle stimulus.
For efficient shoulder strengthening, purpose for 3 to 4 units of 12
to 15 repetitions. Focus on managed actions to maximise muscle engagement whereas avoiding momentum-driven actions.
This routine combines shoulder exercises as a complement to a chest-focused exercise, ensuring that
the shoulders are still engaged with out overshadowing chest improvement.
This routine combines shoulder workout routines with chest and triceps exercises, offering a balanced push exercise that
focuses on shoulder growth. This versatility makes
it easier to work all parts of the shoulder, together with the anterior, medial, and
posterior deltoids, as nicely as the rotator cuff muscle tissue.
Exercises aren’t solely about building muscles; by switching things up from dumbbells to
cables, you keep your exercises fresh and interesting.
They are glorious for standing exercises, similar to whenever
you pull the handles to work your shoulder muscle tissue.
When folks take into consideration big arms, they typically consider building
the biceps – the muscle on the front of the higher arms. However
your triceps, instantly reverse the biceps, truly make
up about 60% of the muscle fiber of the higher arm.
As a personal trainer, I’ve noticed that the triceps
are sometimes undertrained on my purchasers.
Moreover, the cables present a little bit of instability, so you might not have the flexibility to lift as
a lot weight in comparability with a barbell overhead press;
nevertheless, it will recruit more stabilizer muscular tissues.
Battle ropes are an efficient muscle-building and cardio workout
that provides lots of variabilities to fulfill one’s private wants.
It is evident that with battle rope, muscular tissues labored listing
is in depth and there are numerous reasons why somebody should add battle ropes to their workout plan. Even although with battle
rope, muscle tissue worked are the higher and decrease physique, it additionally provide a cardio and endurance workout.
You could even do a ten minute battle rope exercise every day.
Battle ropes provide all kinds of benefits for people of all
fitness ranges. Let’s go over a few of our favourite advantages of battle ropes.
You can burn fats and construct muscle on the identical time, not like
running where the priority is you might be dropping
muscle while losing fat. As such, battle ropes are one of the best ways
to get lean and shredded.
They find them strong, good high quality, and appropriate for exercises.
The bands are simple to retailer and provide a selection of resistance
ranges. If you are rehabbing an damage and need one thing modified and perhaps sitting, then battle ropes are
a great selection due to how versatile these are.
Creating circles with the rope will successfully build power
through your shoulders and shoulder stabilizer muscles. The
Lying T exercise is a good shoulder workout that may even goal your upper again and your traps.
This is a basic battle rope exercise and a fantastic one to begin out with when you’re new to
working out with these heavy ropes.
You’ll additionally notice that I’m focusing on the individual heads
of the deltoids. We’re beginning with the front, then going to the medial delt with a lateral raise movement and then ending robust with the rear delt muscles.
What’s the distinction between a single and dual pulley workout?
The cable machine is your finest device to shredding those shoulder
muscular tissues and building real energy and power. If you would possibly be doing a HIIT exercise with battle ropes, a traditional exercise size is round
5-15 minutes, but may be as much as 20 minutes.
If you’re doing a finisher, then 2-10 minutes is a good size.
What we’re trying to do is shut down the back and open the chest.
Squeeze the shoulder blades, externally rotate, get the rotator cuff involved and
allow the traps to tug and help. Lots of individuals who do get the excessive to low anchoring correct, go wrong after they take
an overhand grip. Again, this promotes inside rotation of the shoulder with elevation of your arms overhead.
When you do the resistance band face pull, the strength curve is completely different than what you’re
going to come across on a cable pulley machine. As you stretch the band additional and additional out it gets
increasingly more difficult.
They say it helps enhance range of movement after rotator
cuff injuries and is considered one of the greatest items to make use of.
In order to properly target your rotator cuff and not turn the motion into a bastardized row or shrug you should be sure
that the anchor point is positioned above your head.
You can see that once I rise up into full extension,
now I get an extra 20 degrees of exterior rotation. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which by
no means gets worked in most conventional coaching programs.
Focus on maintaining correct type and control throughout each exercise, quite than just
lifting heavy weights. Use a weight that lets you
complete the recommended units and reps with good technique.
Transitioning from the Cable Rear Delt Row (with rope) to the Cable One
Arm Lateral Raise, this train emphasizes sculpting and defining the
lateral deltoid.
For Cable Face Pulls we’ll begin by establishing a rope attachment on a
cable in a high position, or if you’re coaching at home
you’ll be able to anchor a band to something high. I’ll put on that badge
proudly as a result of I consider this is an incredibly
necessary exercise! Not just to build the steadiness of your upper body and torso on your larger lifts,
however more importantly, to your general posture and well
being.
They hold fixed pressure on the muscle, have simply adjustable angles, assist increase volume, and are typically a safer possibility than free weights.
Make sure you’re doing pressdowns, overhead extensions, and single-arm work.
Not a ton of setup must be done typically, and also you don’t want to
select up something heavy.
Assume about all of the movement mapping you’re creating for the
PNS and CNS, as properly as the amount of size and power you’ll be able to
construct for these kinetic chains of muscular tissues.
Use this train to contribute to your work toward huge chest, shoulders, and again, and improve your
motion effectiveness along the finest way. The vertical wave, similar to all waves with the battle rope,
are concentric only workout routines. It isn’t every day that I can get increases in energy output, without doing the injury that comes with eccentric
work. This vertical wave could be produced from a powerful hip hinge,
an explosive squatting-like movement, back and chest, or shoulders, biceps, triceps.
And all of it is paying into improving vertical
core integration and strengthening the core musculature. With any Battle Rope coaching session, a
coach might need to contemplate a few totally different variables when programming.
Cable workouts are a fantastic place to begin out if you want to add some variety to
your shoulder exercise routine. The outward arm movement works your rear delts, which can help your posture.
Nonetheless, the overall rule of thumb for arm workouts is to
coach them around 1 to 3 occasions every week. And, if
you wish to improve this amount, you want to be sure to think about enough time to
permit your muscles to recuperate correctly.
Located behind the forearm, the extensor muscles work as the opposite to the
flexor muscle tissue and move your wrist backward (away from your
arm).
References:
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