SportPress.kz Қазақстан спорт жаңалықтары
Астанадағы Жекпе-жек сарайында грек-рим күресінен 20 жасқа дейінгілер арасында қазақтың аңыз спортшысы Жақсылық Үшкемпіровты еске алуға арналған халықаралық турнирдің жалауы көтерілді.
Кеше оның алғашқы жеңімпаздары белгілі болды.
Бқл турнир биыл төртінші рет ұйымдастырылып жатыр. Оған Қазақстаннан бөлек, Өзбекстан, Қырғызстан, Әзербайжан, Тәжікстан, Ресей және алғаш рет Бельгия, Хорватия, Украина, Сауд Арабиясы мемлекеттері өз балуандарын алып келді. Бұл елдердің саны бойынша өзіндік рекорд саналады.
10 салмақ бойынша жүлде жиынтығы сарапқа салынып жатқан жарыста 234 боз кілем шеберлері бас қосты.
55 кг
1.Әлібек Амиров (бейтарап ел)
2.Айбек Айтбеков (Қазақстан)
3.Арсен Жұма (Қазақстан)
Хусейн Савадов (Әзербайжан)
63 кг
1.Ерзу Закриев (бейтарап ел)
2.Дамир Ибрашов (Қазақстан)
3.Махаммад Шукурзаде (Әзербайжан)
Даниал Молдабек (Қазақстан)
72 кг
1.Руслан Нуруллаев (Әзербайжан)
2.Тайыр Амангелді (Қазақстан)
3.Ырыскелді Хамзаев (Қырғызстан)
Ақжан Ықыласов (Қазақстан)
82 кг
1.Ерасыл Жеңіс (Қазақстан)
2.Исмаил Рзаев (Әзербайжан)
3.Рамазан Пашаев (Украина)
Жанболат Бекен (Қазақстан)
Ерасыл Жеңістің айтуынша, команда халықаралық додаға «Алматау» спорт базасында 2 апта арнайы дайындалды. Әр жеңіс оңайшылықпен келмеді. Әсіресе, Әзербайжан балуаны өз елінде мықты спортшылардың қатарына кіреді.
2:7 есебімен ұтылып жатсам да, мойымадым. Оны әбден шаршатып, соңында ойлаған барлық айла тәсілдерім жүзеге асты, — деді ол.
97 кг
1.Егор Якушенко (Украина)
2.Амирхон Бердіқұлов (Өзбекстан)
3.Максим Аверин (бейтарап ел)
Баһрам Құрбанов (Қырғызстан)
Кезінде Жақсылық Үшкемпіровтың көмекшісі болған Самат Баймұхановтың айтуынша, 2017 жылдан бері турнир халықаралық турнир дәрежесіне көтеріліп, жылдың күнтізбесіне енгізілді.
Биыл Париж Олимпиадасы өтетіндіктен, осы жарыс ерте ұйымдастырылып отыр. Бірақ бір артықшылығы — біршама елдер Олимпиадаға дайындық мақсатында арнайы түрде келіп, жарыс көркін қыздырып жатыр.
Күрес түрлерінен әлем чемпионаты, Азия чемпионатын қабылдаған «Жекпе-жек» сарайы уақыт өткен сайын деңгейі жоғарлап барады. UWW-дан келген делегат та алдағы уақытта осы жерде әлем чемпионатын өткізу туралы идеясын барын жасырмады.
Басқа да мемлекеттер жоғары сыйақы, уақыттың қолайлығына байланысты келер жылы қатысуға қызығушылықтарын білдіріп жатыр, — деді Самат Баймұханов.
Жарыс жеңімпаздары ақшалай сыйақы (1-орын — 1,5 млн теңге, 2-орын — 1 млн теңге, 3-орын — 500 мың теңге, чемпионның бапкері — 100 мың теңге) және медальдармен марапатталды.
Бүгін тағы бес салмақта жүлдегерлер белгілі болады.
Қанат БАЙҰЗАҚОВ,
АСТАНА
Whether you’re new to working out or have been doing it for years, knowing tips on how to set up your exercises issues.
This technique allows you to tailor your coaching to match your goals
and how fast you recover. By picking the right muscle groups, you can work out absolutely with out getting too drained.
When it comes to muscle progress, for instance, each exercise you wish to
purpose for 2–4 units of 8–10 totally different workout routines
total (1). Your diet performs a major position in muscle progress and recovery.
Consuming sufficient protein is important for muscle restore, whereas carbohydrates present
the energy needed for intense workouts. Hydration can also be crucial, as water plays a key position in nearly each bodily operate, together with muscle contraction. Try
switching between heavy lifts and lighter ones to keep your muscles guessing.
Your 3-day plan ought to push you onerous but also offer you time to get
well. Creating an excellent workout routine means understanding how muscular tissues develop and recover.
A 3-day cut up is any routine that divides your coaching
days or muscle teams into three separate exercises per week.
Nevertheless, there are a quantity of 3-day cut up routines which are tried
and true, and you actually can’t go wrong with any of them.
The most frequently used technique to separate up
your muscle groups for training is called P/P/L, or push/pull/legs.
A somewhat easy way to structure a routine, it revolves around the
thought of figuring out complementary muscle groups that have the
identical movement sample on the same day. The first to go
is the single muscle group a day routine (which consists of biceps and triceps in one day, but not leg day).
Rather, we are saying some muscle tissue are easier
to fully practice than others. As far as core and arms,
those can actually go on any day you’ve free. These muscular tissues are
responsible for plantarflexion (pointing the toes).
The calf muscular tissues sit on the decrease leg and
encompass two totally different muscles.
The hamstrings are located on the posterior of the
upper leg and include three completely different muscle teams.
The synergy between sure muscular tissues permits for more effective, cohesive workouts.
Let’s delve into one of the best mixtures that maximize your push day potential.
A strategic strategy to muscle pairing can significantly improve
your progress.
Knowing which muscle teams to work simultaneously prevents damage.
The muscle tissue in the back of the thigh are called the hamstrings.
These guys, though, work to convey the knee behind the body
such as a exercise or when working. Of all the muscle groups to work together, the gluteus muscular tissues within the buttocks and the
leg muscular tissues make the most sense. In opposition to the deltoids,
the pecs pull the arm round as if you have been tossing a football.
When the arms are overhead as should you had been doing the wave at a soccer sport, then the
pecs assist the trapezius muscle tissue in the again maintain the arms up.
Bodybuilders profit from figuring out the place the
muscles are, especially the smaller supporting muscles.
Do a bicep train, a triceps exercise and finally a core transfer.
For instance, do a complete set of the bicep curls followed by
one for triceps kickbacks after which do a plank maintain. You also can do a bicep barbell
curls, overhead extensions of the triceps and once more the
reverse. The back and chest muscle tissue are giant and are commonly referred to as antagonistic muscular tissues, implying that the muscular tissues move the bones in different directions.
When you pair chest workouts together with the back workouts, you allow one group of
muscles to rest because the others work.
It could be the identical cut up with modifications to the exercises and structure
or it may be a completely completely different cut
up. Avoid doing pushing muscle groups and pulling muscle groups
again to again. For instance, you don’t want to
do Chest on Day 1 and then Shoulders on Day 2.
It ought to match particular person anatomy, fitness ranges,
and personal objectives carefully. Whether aiming for muscle acquire, power, or endurance, effective mixtures of
muscle groups can optimize each fitness center session.
Optimization Methods are important when planning
your exercise routine. Figuring Out which muscle group combinations
to focus on collectively can maximize your performance.
Including compound and isolation movements ensures a full-range growth.
Compound workouts like deadlifts and chin-ups work multiple
muscles. Isolation moves like focus curls give attention to only one muscle
at a time.
There are a few good the cause why those
workout splits I listed above are considered wonderful ways to get one of the
best muscle constructing & energy gaining results for yourself.
My major standards right here is that all the major
muscles are worked out adequately every week, that means a enough quantity of units & reps to have the ability to obtain our objectives.
This coaching combo is lots like training chest and biceps together.
Your biceps aren’t directly involved in most
shoulder workouts, so you’ll have the ability to prepare each muscle
groups with most intensity. With this combo, you get to work two
of the most popular muscle groups throughout the same exercise.
As an added benefit, your biceps aren’t directly concerned within the chest exercises, so they’ll be recent and ready to go, and you’ll
be in a position to train them with most intensity.
These applied sciences are set by us or our carefully-selected
third parties. By placing them all collectively, as we’ll
do within the subsequent section, you can create a great
chest exercise. Muscle fibers from this complete vary come collectively
into one single tendon, inserting on the entrance of your
upper arm (humerus). Progression will never be completely linear, even when you didn’t take a deload interval.
Strengthening your bottom with this motion has been proven to transfer to the
squat and deadlift and make for a rounder, fuller-looking butt.
These days you hear a lot about «functional» workout routines, but there’s nothing
more functional than an old-school Romanian deadlift.
«RDLs result in results you’ll be able to see,» says Nick Tumminello,
founder of Efficiency College.
To successfully construct muscle, it’s essential to prioritize
restoration by way of sufficient sleep and proper nutrition. The overhead press has earned its place in any good push pull workout routine by being one
of the best workout routines you are able to do to strengthen your upper physique muscles.
In this article, you’ll find one of the best
push pull cut up and learn the method it might help you attain your health targets
and construct muscle and energy sooner than you thought potential.
We supplied a rep range for most workout routines, so when you start on the low end, you possibly can progress to the top of the range.
As Quickly As you attain the prime quality, you should increase the load load and drop the reps down to the
lower end as wanted. You’ll notice that we have varied rep ranges relying on the
train at hand.
RDLs switch to all field, court docket, and combat sports as a outcome of the movement closely
matches the force-generation patterns concerned in sprinting, leaping, and rotating.
They’re additionally efficient for building better-looking glutes and hamstrings.
The dumbbell row focuses on your lats, traps, and rhomboids, growing the thickness of your
back.
Additionally, overcomplicating the break up
can lead to confusion. Stick to a structure that lets you focus in your lifts and progress with out unnecessary complexity.
The Light Heavyweight belt-holder breaks down his training ahead of another title protection. With the proper plan and the best self-discipline, you can get critically shredded in just
28 days.
A squat-pattern train is a good alternative for a full body weight lifting workout as it engages a quantity of muscle teams directly –
the quads, hams, calves, glutes, and hip flexors.
Let’s go over some other potential variations of four day workout
splits and who they’d be good for. The routine might look like lots, and it is, but after your primary lifts, you will transfer fairly shortly
by way of the rest of the actions. The primary lifts will take round minutes (including warm up sets) and
then the rest should take around minutes.
The muscular tissues on either side of your torso work
to stabilize a lot of your body. They attach to your backbone and are involved
in each movement between your higher and decrease body. Strengthening each will help
you achieve higher balance and stop injury. Retract your shoulder blades
and pull the bar all the way down to the front of
your chest. Slowly carry the bar back to the beginning position to
complete one rep. Put your left leg onto the bench and grab
the left side of the bench with your left hand. Numerous exercises, such as pull-downs, will engage these muscular tissues collectively.
Alternate between workouts for optimum effectivity and balanced growth.
Training your abs and obliques collectively paves the way in which for outstanding core power.
Engage them with workout routines that focus on each muscle
areas for a chiseled, powerful core. Uncover the way to harness
the power of decrease physique exercises with sensible muscle
group combinations. Focus on pairs that complement each other to enhance
energy, balance, and performance. When you use one muscle, its synergist muscle tissue help within the motion.
Here, it is time to squeeze the last bit of labor out of your pecs for this workout.
If you hit three units of five reps, you enhance the weight for the following exercise and
stick with that till you’ll find a way to once
again make three x 5. The bench press is a great chest
exercise, and if you enhance the weight you can raise in this train, your chest will develop.
The flat bench press is a wonderful chest exercise, as it virtually completely embodies the pecs’
major function, which is to convey the arm ahead.
These are the best core exercises to hit throughout your next abs exercise.
Regardless of which you select, simply keep in thoughts that the overall goal is to
maintain your whole physique lively. «You’ll still be hitting each single muscle group on some level,» Samuel says.
When you are choosing which split decide to so you’ll be able to address your whole muscle
groups, don’t overthink it. When specializing in particular muscle
goal groups, consider the type of coaching that may profit each.
The right exercises for muscle teams permit your muscle tissue to rest and work codependently, selling swift restoration durations between exercises and reducing muscle fatigue.
Many in style break up exercises specify three units of 10
reps for every motion.
However, the complete rep vary will develop a few of both qualities.
In this text, we’ll check out a pull workout that is efficient for gaining muscle mass
and increasing your energy. We’ll cover the most effective pull
workouts, units and reps, and different essential components on your gains.
A pull day workout is an efficient means to improve strength and muscle
measurement in lots of the main muscle tissue in your higher physique.
You’ll must plan your week’s workouts accordingly to ensure you hit
all the muscle groups in the course of the week. Split training normally requires
more workout periods per week to be able to hit all
six muscle groups whereas permitting for correct relaxation between classes.
References:
What do all steroids have in common (Gotyour6communications.org)