SportPress.kz Qazaqstan sport jańalyqtary
Astana qalasynyń «Jeńis» fýtbol klýbyna Grýzııa ulttyq qurama komandasynyń burynǵy oıynshysy Levan Korgalıdze bas jattyqtyrýshy bolyp taǵaıyndaldy.
Levan Korgalıdze 1980 jyly týǵan. Ol – Keńes Odaǵy jáne Grýzııanyń chempıonatynda Tbılısıdiń «Dınamo», Lanchhýtıdiń «Gýrııa» men basqa da kóptegen klýbtarynda oınaǵan áıgili fýtbolshy Otar Korgalıdzeniń uly. Levannyń ózi Tbılısıdiń «Dınamo», Lanchhýtıdiń «Gýrııa», Kýtaısıdiń «Torpedo» jáne basqa da Grýzııa men shetel komandalarynda shabýyl shebinde oınaǵan. Jattyqtyrýshy bolyp eki komandada jumys istegen. Onyń biri – Tbılısıdiń «Sabýrtalo» klýby bolsa, ekinshisi osy qalanyń «Lokomotıv» komandasy.
Grýzııa mamany jattyqtyrýshylyq mansabyn 2017 jyly «Sabýrtalo» klýbynyń jastar quramasynyń jattyqtyrýshysy retinde bastady. 2019 jyly ol týrnır kestesiniń sońynda turǵan Tbılısıdiń «Lokomotıv» klýbyna aýysyp, bul komandany Grýzııa kýbogynyń fınalyna shyǵarǵan. Onyń jetekshiligimen komanda chempıonatty tórtinshi orynmen aıaqtap, Eýropa týrnırlerine qatysýǵa joldama aldy.
Kelesi maýsymda ol komandany Eýropa lıgasynda debıýt jasap, úshinshi irikteý týrnırine shyǵardy, – dep habarlady «Jeńis» fýtbol klýby.
Klýbtyń jańa bas jattyqtyrýshysymen kezdesý 5 jeltoqsanǵa josparlanǵan. Sol kezde komanda Túrkııaǵa alǵashqy oqý-jattyǵý jıynyn ótkizýge barady.
Endi Astanada Qazaqstan premer-lıgasynda oınaıtyn eki klýb bolady. Onyń biri – bıylǵy maýsymda birinshi lıgadan kelgen «Jeńis» bolsa, ekinshisi – 2010 jyly qurylǵan «Astana» klýby.
«Jeńis» «Astana» degen atpen sońǵy ret joǵarǵy lıgada 2008 jyly oınady. Bul klýbtyń aty birneshe ret ózgerdi. 2006 jyly «Astana» bolyp ózgerip, 2009 jyly «Lokomotıv» bolyp quryldy.
2010 jyly «Lokomotıv» jyldyń sońynda atyn «Astana» bolyp ózgertti. Al burynǵy «Jeńis» 2009 jyly birinshi lıgada «Namys» degen atpen oınap, 2010 jyly onyń aty «Astana» bolyp ózgerdi. Sóıtip, birinshi lıgadaǵy «Astana», ıaǵnı «Jeńis» klýbynyń jalǵasy bolyp esepteletin klýb bir qalada eki «Astana» komandasy dep narazylyq bildirdi. Odan keıin birinshi lıgadaǵy «Astana» atyn «Astana-1964» klýby dep ózgertti. Al «Lokomotıvtiń» ornyna qurylǵan «Astana» joǵarǵy lıgada oınady.
Birinshi lıgadaǵy «Astana-1964» komandasy 1964 jyly elınogradta qurylǵan. Sol kezde «Dınamo» klýby quryldy. Ol komanda 1975 jyldan bastap «elınnık» bolyp ataldy. 1994-1995 jyldary «esna» boldy. 1996 jyly qaıtadan «elınnık» bolyp atyn ózgertti. 1997 jyly jyldyń ortasynda «Astana» bolyp quryldy. 1999 jyly «Jeńis» komandasy bolyp jasyl alańǵa shyqty.
Komanda kezinde KSRO-nyń ekinshi lıgasynda oınaǵan. Qazaq KSR kýbogyn 1968 jáne 1986 jyldary jeńip alǵan. 1973 pen 1985 jyldary Qazaq KSR kýbogynyń fınalısi bolǵan.
Bul klýbta 1955 – 1960 jyldary Qazaq KSR-i Joǵarǵy Keńesi tóralqasynyń tóraǵasy, 1960 – 1961 jyldary Qazaq KSR-i Mınıstrler Keńesiniń tóraǵasy bolǵan memleket jáne qoǵam qaıratkeri Jumabek Táshenevtiń nemere inisi, Aqmola oblysynyń Astrahan aýdanynyń týmasy Sálim Táshenev oınaǵan. Ol 1980 – 1996 jyldary «elınnık» komandasynda dop tepken. Kózkórgenderdiń aıtýynsha, ol klýbtyń ańyzy edi.
Sálim Táshenev 1956 jyly týǵan. 2007 jyly qaıtys boldy.
2014 jyly «Astana – 1964» dep atalǵan klýb taratyldy. Klýb 2021 jyly qaıta jandandy.
2003 jyly «Jeńiste» Qazaqstan ulttyq qurama komandasynyń bas jattyqtyrýshysy Magomed Adıev oınaǵan.
«Jeńis» úsh ret 2000, 2001 jáne 2006 jyly Qazaqstan chempıony bolǵan. Al «Astana» jeti ret el chempıony atanǵan. Bul komanda chempıonatty 2014 pen 2019 jyldary jáne 2022 jyly jeńip aldy.
Dastan KENJALIN,
ASTANA
«They goal all core muscles, including our deep stabilising core muscles, back muscle tissue, pelvic ground and hip flexors.» Each transfer is
demonstrated by Jeffers within the video above so you’ll find a way to be taught the correct kind.
Alternating dumbbell curls practice each arm
independently, which helps you find and fix muscle imbalances.
Utilizing high volume by way of every motion sample might be essential to gaining muscle.
This will mean doing 8-12+ working sets for every motion sample / muscle group.
When writing your training plan, ensure that each muscle group is getting the quantity
it requires to grow. These tips are primarily based on the newest analysis (1) and recommendation from a variety of the leaders
within the field at RP Energy .
Start each workout with a 5-10 minute dynamic warm up to ensure your muscular tissues and joints are primed.
As with all flys, hold your arms locked into place with a slight bend and squeeze
your pecs to maneuver the dumbbell up rather than simply your arms and decrease down slowly to actually really feel the
stretch. When you press up, hold the dumbbells in a path at sternum stage or
simply barely below your chest. Be positive to essentially squeeze these dumbbells together
as that is what makes the squeeze press so efficient.
They provide distinctive advantages that you just can’t get with barbells or body weight workout routines and are a fantastic software to utilize when targeting chest fat loss.
With barbells, the bar touches your chest before your pectoral muscle tissue have reached their
full vary of movement. But dumbbells allow you to
lower previous your chest, stretching your pecs to the max, and thus activating
essentially the most attainable muscle fibers. The final on our greatest dumbbell chest exercise record is the
decline fly. This exercise is done identical to other flys however
from a decline place. Like the decline bench press, only use a 30% decline and maintain the fly motion at about sternum level.
If you’ve been within the gym for a while, you’ve most likely seen this train being accomplished with a
weight plate.
To make the exercise more durable, strive doing dumbbell bent-over rows while sustaining a pushup place.
The major muscle tissue worked in the dumbbell pullover
are the lats, pecs, and serratus anterior. The posterior
deltoids, triceps, and biceps will also all be activated.
The bent over lateral increase, or reverse fly, will target the rear delts successfully,
constructing the back taper or reduce for the coveted V-shape.
A mistake we see means too often is folks not preserving monitor of what they’re doing during their workouts.
You might inform yourself, «Oh, I Am Going To keep in mind what I did last week, no downside.» Properly,
guess what? Keeping a journal of what you most likely did
will allow you to observe if you’re making improvements, like getting one more rep than you did last week or
seeing what you should make changes on.
Nevertheless, this option is extra pricey and requires considerably extra space for storing.
Nevertheless, the dearth of vertical pulling is a weak spot
in this system. Discover one thing to hang off from,
be it an overhead bar, tree branch, or something else, and bang out some pull-ups.
The one arm chest press is identical because the flat bench press however you’ll solely be utilizing one dumbbell
and targeting one side at a time. By doing this, you are forcing your self to use extra core and hip stability, which is nice for core power.
If you need broad, muscular, and well-defined pecs, dumbbell chest
workouts are a should. Don’t get me incorrect — I’ve
received nothing against the barbell bench press, because it actually has its place,
however dumbbells are extra versatile and reign supreme in terms of hypertrophy and sculpting the pecs.
After one arm dumbbell row, we move on to certainly one of my favourite shoulder exercises, the one-arm dumbbell shoulder press.
Extend our arms out to the sides and make small circles for 30
seconds. Steadily enhance the scale of the circles to promote
blood move to the shoulder muscle tissue. [newline]Fixed and adjustable dumbbells are
a great selection for exterior load as a end result
of they’re sometimes easier to find and cheaper than different
kinds of free weights, like kettlebells and barbells.
The studying curve tends to be fairly easy with them, too,
making them a stable selection for newbies. When done appropriately, warm-ups promote blood move to the target muscle groups, increasing the temperature
of the muscles about for use. This is important for decreasing the
chance of injuries corresponding to muscle strains.
Adjusting the resistance on the cable machine allows for
focused challenges, making certain efficient engagement of the target muscles whereas minimizing strain or
potential harm. Whether you’re a newbie or an experienced
lifter, incorporating these compound workouts into your exercise routine can help you obtain significant gains in power and muscle mass.
Not Like isolation workouts that focus on one muscle
group at a time, compound workouts like pull-ups and deadlifts encourage numerous muscle tissue to cooperate.
This teamwork results in more weight lifted per
train – assume squats working your quads, hamstrings, glutes, and decrease again together.
Specifically, if each chest workouts are compound pressing actions, the shoulder train will
usually be lateral raises.
Over time, you’ll be able to do a lot more reps with out getting drained.
Additionally, in comparability with isolation exercises like
bicep curls, pull-ups present a more complete workout by partaking a
number of muscle groups concurrently. Even if your higher body doesn’t really
feel the identical burn as your legs during your running workouts, it’s
still plays a crucial part in your performance. The muscular tissues
in your arms, shoulders, chest and again play an important function in arm swing, sustaining correct form and stopping a collapsed posture
when fatigue kicks in. Try this workout to boost your energy and effectivity earlier than your
next race. Compound dumbbell workouts educate your
physique to move more effectively.
References:
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