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تەڭگە ءىلۋ سپورتىنىڭ قىسقاشا تاريحى
ۇزاق جىلدار بويى توي-مەرەكەلەردە شاعىن كورسەتىلىم رەتىندە عانا وينالىپ كەلگەن تەڭگە ءىلۋ ەلىمىزدىڭ ۇلتجاندى ازاماتتارىنىڭ كۇش سالۋىمەن تاۋەلسىزدىك جىلدارى ۇلتتىق سپورت ويىنى دارەجەسىنە كوتەرىلە باستادى. ۇلتتىق سپورت تۇرلەرى قاۋىمداستىعى اتقارعان جۇيەلى جۇمىستار 2013 جىلدان باستاپ ۇلتتىق سپورت جارىستارىن حالىقارالىق دەڭگەيدە وتكىزۋدى ءبىر ىزگە ءتۇسىردى.
2007 جىلى تەڭگە ءىلۋدىڭ ارنايى ەرەجەسى جازىلىپ، ۇلتتىق سپورت تۇرلەرىنەن وتكىزىلگەن قازاقستان چەمپيوناتىندا العاش رەت ەرەسەكتەر اراسىندا تەڭگە ءىلۋ باسەكەسى ۇيىمداستىرىلدى.
2017 جىلى تەڭگە ىلۋدەن قازاقستان چەمپيوناتى الماتى قالاسىندا « ۇلى دالا ويىندارىمەن» بىرگە وتكىزىلدى. تەڭگە ىلۋدەن XI رەت وتكەن بۇل چەمپيوناتتىڭ باس جۇلدەسىن ماعجان ساپاربەك (وڭتۇستىك قازاقستان وبلىسى) جەڭىپ الدى. ال، ءالىحان باشەمباەۆ (اقتوبە وبلىسى) 2 ورىندى، زۇلپىحار بەيبارىس (الماتى قالاسى) 3 ورىندى يەلەندى.
جاستار اراسىنداعى تەڭگە ءىلۋ باسەكەسىنىڭ تاريحى دا 2007 جىلدان باستاۋ الادى.
2017 جىلى جاستار اراسىنداعى چەمپيونات جامبىل وبلىسىندا ۇيىمداستىرىلدى. 11 رەت وتكەن بۇل جارىستا ءالىحان باشەمباەۆ (اقتوبە وبلىسى) چەمپيون اتاندى. ەكىنشى ورىن ماعجان ساپاربەككە (وڭتۇستىك قازاقستان وبلىسى) ءۇشىنشى ورىن ەرلان دۇيسەنبايعا (ماڭعىستاۋ وبلىسى) بۇيىردى.
2012 جىلى تەڭگە ىلۋدەن العاش رەت جاسوسپىرىمدەر اراسىنداعى چەمپيونات ۇيىمداستىرىلدى.
2017 جىلى شىمكەنتتە 6 رەت ۇيىمداستىرىلعان قازاقستان چەمپيوناتىنا 1999-2001 جىلى تۋعان جاسوسپىرىمدەر باق سىنادى. بۇل چەمپيوناتتا تەڭگە ءىلۋ باسەكەسىنىڭ ناتيجەسىندە 1 ورىندى – راحات قامباروۆ (وڭتۇستىك قازاقستان وبلىسى)، 2 ورىندى – زاڭعار قويباعاروۆ (جامبىل وبلىسى)، 3 ورىندى – باقىتجان تورەحان (باتىس قازاقستان وبلىسى) جەڭىپ الدى.
2015 جىلى ەلوردا تورىندە تەڭگە ىلۋدەن ءى ازيا چەمپيوناتىنىڭ جالاۋى كوتەرىلدى. ازيانىڭ 8 مەملەكەتىنىڭ سپورتشىلارى باق سىناعان العاشقى ازيا چەمپيوناتىندا قازاقتىڭ قوس ساڭلاق ۇلى تالاسسىز جەڭىمپاز اتاندى. وڭتۇستىكتىڭ وعلانى عالىمجان ءىزجانوۆ باس جۇلدەنى جەڭىپ الدى. اقتوبەلىك ءالىحان باشىمباەۆ ازيانىڭ كۇمىس جۇلدەسىن يەلەندى. قولا جۇلدە موڭعوليالىق قانداسىمىز قۋاتحان ابدولعا بۇيىردى.
ەندى مىنە، ەلوردا تورىندەگى «قازانات» اتشابارىندا 1 ماۋسىم كۇنى تەڭگە ىلۋدەن ءىى ازيا چەمپيوناتىنىڭ جالاۋى كوتەرىلمەكشى. بۇل باسەكەدە 9 مەملەكەت سپورتشىلارى سىنعا تۇسەدى. قازاق ەلى باپتاپ قوسقان ۇزدىك تەڭگە ىلۋشىلەر مەن چەمپيوناتتا باق سىنايتىن شەتەلدىك تەڭگە ءىلۋ شەبەرلەرىنىڭ اتى-جونىمەن تانىس بولا وتىرىڭىزدار.
ماعجان ساپاربەك – 2001 جىلى تۋعان. تۋعان جەرى – وڭتۇستىك قازاقستان وبلىسى قازىعۇرت اۋدانى، قازىعۇرت ەلدىمەكەنى. تەڭگە ءىلۋ سپورتىمەن 2014 جىلدان باستاپ شۇعىلدانعان. رەسپۋبليكالىق جارىستاردا كوپتەگەن جۇلدەلى ورىنداردى يەلەندى. 2016 جىلى قازان ايىندا اقتوبە قالاسىندا وتكەن جاستار اراسىنداعى قازاقستان چەمپيوناتىندا – 1 ورىندى، 2017 جىلى الماتى قالاسىندا وتكەن ەرەسەكتەر اراسىنداعى ەل چەمپيوناتىندا 1 ورىندى جەڭىپ الدى.
قازاقستان رەسپۋبليكاسى ۇلتتىق قۇراما كومانداسىنىڭ مۇشەسى، قازاقستاننىڭ سپورت شەبەرى. ءىى ازيا چەمپيوناتىنا ىرىكتەۋ جارىسىندا ۇزدىك تانىلعان سپورتشى.
عالىمجان ءىزجانوۆ – 1999 جىلى تۋعان. تۋعان جەرى – وڭتۇستىك قازاقستان وبلىسى شىمكەنت قالاسى. تەڭگە ءىلۋ سپورتىمەن 2010 جىلدان باستاپ شۇعىلدانعان. كوپتەگەن رەسپۋبليكالىق جارىستاردىڭ جەڭىمپازى اتاندى. تەڭگە ىلۋدەن 2015 جىلى شىمكەنت قالاسىندا وتكەن ءا.داۋىلباەۆ اتىنداعى رەسپۋبليكالىق ءتۋرنيردىڭ جەڭىمپازى. 2016 جىلى جاسوسپىرىمدەر اراسىنداعى قازاقستان چەمپيوناتىنىڭ كۇمىس جۇلدەگەرى. 2017 جىلعى «اق بيداي» ءVى رەسپۋبليكالىق اۋىل سپورتى ويىندارىنىڭ چەمپيونى. 2015 جىلى استانا قالاسىندا تەڭگە ىلۋدەن وتكەن ءى اشىق ازيا چەمپيوناتىن جەڭىپ الدى.
تەڭگە ىلۋدەن ءىى ازيا چەمپيوناتىنا قاتىساتىن مەملەكەتتەر سپورتشىلارىنىڭ ءتىزىمى
THE LIST OF PARTICIPANTS OF II ASIAN TENGE ILU CHAMPIONSHIP
| № | اتى-ءجونى
فيو Full name
|
لاۋازىم
دولجنوست Position |
مەملەكەت
سترانا Country |
| 1
|
ساپاربەك ماعجان
ساپاربەك ماگجان Saparbek Magzhan |
سپورتشى
سپورتسمەن Athlete |
قازاقستان
رەسپۋبليكاسى رەسپۋبليكا كازاحستان Republics of Kazakhstan |
| ءىزجانوۆ عالىمجان
يزجانوۆ گالىمجان Izzhanov Galymzhan |
سپورتشى
سپورتسمەن Athlete |
||
| بايبوريەۆ نۇركەن
بايبۋريەۆ نۋركەن Baiburiev Nurken |
اعا باپكەر
ستارشي ترەنەر Seniorcoach |
||
| 2 | ماناحاي جەڭىسبەك
ماناحاي جەنيسبەك Manakhai Zhenisbek |
سپورتشى
سپورتسمەن Athlete |
موڭعول حالىق رەسپۋبليكاسى
مونگولسكايا نارودنايا رەسپۋبليكا People’s Republic of Mongolia |
| ناراۋ جانبولات
Narau Janbolat |
اعا باپكەر
ستارشي ترەنەر Seniorcoach |
||
| ەرمەكەي عىلىمحان
ەرمەكەي گىلىمحان Yermekei Gylymkhan |
باپكەر
ترەنەر Coach |
||
| 3 | حاتاموۆ ديلشود
KhatamovDilzhod |
سپورتشى
سپورتسمەن Athlete |
وزبەكستان
رەسپۋبليكاسى رەسپۋبليكا ۋزبەكيستان Republics of Uzbekistan |
| گافۋروۆ بوحرومجون
GafurovBokhromjon |
باپكەر
ترەنەر Coach |
||
| 4 | سيكۋاتوۆ رينات قايدار ۇلى
سيكۋاتوۆ رينات كايداروۆيچ Sikuatov Rinat Kairadovich |
سپورتشى
سپورتسمەن Athlete |
رف التاي
رەسپۋبليكاسى التايسكايا رەسپۋبليكا رف Republicof Altai RF |
| وقاشەۆ جاندوس
وkashevZhandos
|
باپكەر
ترەنەر Coach |
||
| 5 | ناجيبۋللاح پاحلاۆان
NaqibullahPahlawan |
سپورتشى
سپورتسمەن Athlete
|
اۋعانستان
رەسپۋبليكاسى رەسپۋبليكا افگانيستان Republics of Afghanistan |
| 6 | مينۋر ۋلۋ امانتۋر
Miniur uulu Amantur |
سپورتشى
سپورتسمەن Athlete
|
قىرعىزستان رەسپۋبليكاسى
كىرگىزسكايا رەسپۋبليكا Republic of Kyrgyzstan |
| انارباەۆ نۇرعازى
انارباەۆ نۋرگازى Anarbaev Nurgazy |
باپكەر
ترەنەر Coach |
||
| 7 | نۇربولات ءتالىپباي
نۋربولات تاليپباي Nurbolat Talipbai |
سپورتشى
سپورتسمەن Athlete |
قىتاي حالىق رەسپۋبليكاسى
كيتايسكايا نارودنايا رەسپۋبليكا People’s Republic of China
|
| ۇسەن ۇلى سەرىك
ۋسەنۋلى سەريك Ussenuly Serik |
باپكەر
ترەنەر Coach |
||
| 8 | دوستيەۆ حوجياكبار
DostievKhodzhiakbar |
سپورتشى
سپورتسمەن Athlete |
تاجىكستان
رەسپۋبليكاسى رەسپۋبليكا تادجيكيستان Republics of Tajikistan |
| داۆلياتوۆ اسوميددين
DavlyatovAsomiddin |
باپكەر
ترەنەر Coach |
||
| 9 | كاردجىوگلۋ ۋگۋر
KarjyogluUgur |
سپورتشى
سپورتسمەن Athlete |
تۇركيا
رەسپۋبليكاسى تۋرەتسكايا رەسپۋبليكا Republics of Turkey |
| كارسلى زافەر
كarslyZafer |
باپكەر
ترەنەر Coach |
تولەگەن جاكىتاي
The first group is simply too rigid and limits the amount of
overall tension that might be created، and the second group
must cease watching homemade R Kelly movies. There are a few ways to make
your row extra environment friendly، safe، and productive.
One thing to pay heed to isn’t permitting your torso to lean back excessively as you pull.
Keep informed with the newest information، product evaluations، & skilled advice.
Choopan’s again is famous for its grainy texture
and deep striations، especially in the decrease again. His
muscular tissues are tightly packed، giving him a glance
of density and control that many opponents discover difficult to match.
Incorporating variations like Romanian deadlifts or trap bar lifts can additional challenge completely different areas
and forestall muscle loss via varied stimulation. Central to it all is the vertebral column or
backbone، which helps your body and allows you to stand upright.
Your spinal erectors run alongside your backbone; they work hard
throughout actions like deadlifting، helping preserve correct posture by preventing unwanted flexion. Including actions that contain flexion and extension helps work different components of the backbone and might improve muscular balance across the belly region as well as strengthen limbs and abdominals.
Shane Duquette is the founder of Outlift، Bony to Beastly، and Bony to Bombshell، every with tens of millions of readers.
He’s a Certified Conditioning Coach (CCC)، has gained 70 kilos، and has over
a decade of expertise serving to more than 15،000 people build muscle.
He also has a degree in nice arts، however these are inversely correlated with muscle growth.
Muscular Tissues such because the latissimus dorsi—commonly referred to as «lats»—dominate the lower and middle regions of the again، enjoying an enormous position in actions involving pulling or
rowing actions. When you perform a bench press appropriately، it’s not simply your chest that works; you additionally engage
your again muscles to stabilize your body throughout the exercise.
Perform this exercise by utilizing a T-bar row deal with
or inserting one end of an Olympic bar right into a landmine attachment.
His capability to vary grips and angles often ensured that his back
muscle tissue have been continuously challenged.
Uncover the key workouts، training secrets and techniques، and little-known information that helped them obtain greatness.
Situated across your upper back، the trapezius or traps is a large diamond-shaped muscle comprising three teams of fibers – higher، middle، and lower.
The content material on BOXROX is provided solely for informational and academic functions.
Our web site just isn’t meant to switch skilled fitness and health recommendation، prognosis، or remedy.
You need to decrease the dumbbell as far as you probably can without overstretching or compromising the soundness of your shoulder joint.
If the training quantity is merely too excessive for you to keep focus all
through the complete training session، feel free to do
one set much less for workout routines two to 5. And whereas
constructing a giant back takes hard work and high-intensity training classes، the proper workouts make
all the distinction.
To maximize results from Meadows Rows، concentrate on maintaining robust core stability all through each rep
and avoid twisting or rotating by way of your torso.
Maintain your actions controlled and deliberate to make sure
correct engagement of the focused muscles for optimal back
development. Meadows Rows effectively goal the muscle tissue of
your higher again، notably the lats and rhomboids. This train includes a
single-arm row motion with a twist that allows you to interact these
muscles extra deeply.
Your again includes numerous muscle groups that perform collectively to enable
movement patterns corresponding to bending over،
twisting، and lengthening your again. These muscle tissue are
vital for effective body and limb actions، head rotation، spinal alignment، and
respiration. In these actions the aim is to keep the spine secure، forcing the spinal erectors to
withstand lumbar and thoracic flexion. The entrance squat
is optimal because the anterior weight placement
pits the user in opposition to excessive thoracic flexion forces.
With these actions we’re transferring the torso، forcing
the again to increase or remain steady towards resistance.
In the deadlift and good morning، we do not need lumbar rounding، though some in the thoracic region is suitable.
In Accordance to Zammit Tabona، this will cause ’rounding of the shoulders and higher again،’ and again exercises، handily، will help eliminate the desk-bound ‘hunch’.
Kevin Levrone، «The Maryland Muscle Machine،» brought
a novel mixture of thickness and aesthetics to the bodybuilding
stage. His back، very like his general physique، struck the perfect steadiness between size and symmetry.
Wolf’s back was one of the widest in bodybuilding، creating an virtually exaggerated V-taper
that made him stand out in any lineup. His upper lats
flared out dramatically، giving him a broad appearance، whereas his decrease
again maintained stable definition. Arnold Schwarzenegger،
the most iconic bodybuilder of all time، had a back that was as well-known as his charismatic personality.
With 7 Mr. Olympia titles، his broad V-taper
and muscle development defined the golden age of bodybuilding.
His broad lats gave him an imposing V-taper، while his muscle density ensured
that his again looked as robust as it was broad.
When performed accurately، it is one of many quickest ways to target your lats، rear delts and mid back –
the muscle tissue that make you look thick as a brick from sideways on. The reverse grip row exercise، also called the
supine grip row، is a variation of the standard grip row
the place you grip the barbell or handle with an underhand grip as an alternative of
an overhand grip. While both exercises primarily goal the muscles of the again، there are
some variations، specifically the variation in muscle recruitment.
The reverse grip row places extra emphasis on the biceps and also might shift the
emphasis from the bigger muscles of the again، such because the lats،
to smaller muscle tissue like the rhomboids and decrease traps.
I am a professional energy & conditioning
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Earlier Than we get into the types of rows you want to be doing، listed here are some tips about how to get essentially the most out
of any row. BACKLISTFive well-liked rowing options and how to perform each
for optimum results. Choopan’s back coaching combines each quantity and depth، guaranteeing every
space of his again is worked thoroughly.
But by doing this، you prioritize lat engagement over bicep activation، resulting in stronger
contractions. The scapula does go into a little bit of retraction، but this might be achieved
by eliminating the bottom half of the pull، more or less، and doing
rack or block deadlifts. The more loading you need to use، the higher potential for progress، so lengthy as you employ
correct kind. To hit the lats، brace with the abs somewhat
than extending the lumbar spine (arching the decrease back).
That said، one reminder is to have elbow-to-wrist alignment whenever you’re in the
totally contracted place of a pulling train. It Is
a fantastic total place for the joints to be in to totally maximize the area of the again you’re
trying to bias and may keep you from compensating with different muscle teams.
It Is basically the identical motion، but you’re not pulling your entire body weight.
It’s actually one of the best compound actions for gaining dimension and energy within the back، together with the hips and hamstrings.
What’s extra، if you want to enhance big compound actions like the deadlift and bench press، a robust
back will assist that، too. Construct power and thickness in your upper back with these rowing exercise variations.
If you’re seeking to construct a large، thick back that instructions attention،
these legends offer the perfect blueprint. Working together with your
mid-traps، their main job is pulling your shoulder blades again and together in retraction. Like the mid-traps، the rhomboids
contribute to higher back thickness. Teres main and minor are your «mini lats.»
Located just below your armpits، these muscles work together with your latissimus dorsi and share lots of the same functions.
Creating these muscles will enhance higher again width،
contributing to that all-important V-taper. These compound movements promote balanced muscle development and
assist prevent imbalances that can lead to harm.
Constant coaching with pull-ups can tremendously enhance overall
useful energy that advantages day by day actions as properly as athletic performances throughout numerous sports.
On the last set، should you nonetheless have something
left، go for an all-out rep max. These are plate-loaded machines that provide the feeling of free weights but
let you focus extra on making your muscles work and not a lot the actual movement.
This deep muscle runs alongside the backbone and
attaches to the bottom of the skull. Developing this muscle
helps create a stronger and more muscular upper neck. These muscles
are located behind the neck and upper again، operating from
the higher backbone to the cranium and cervical vertebrae.
They are liable for extending (tilting the pinnacle
back) and rotating the pinnacle.
Close grip pull-ups، on the opposite hand، emphasize the
rhomboids and middle trapezius muscular tissues، which are important for overall back thickness and power.
When it involves constructing a well-developed again، most lifters focus on lat
pulldowns، barbell rows، and deadlifts. But if you’re serious about full، balanced
muscle improvement، you can’t afford to neglect
your rear delts. The rear deltoid fly machine is among
the best workout routines to isolate and strengthen the rear
delts، helping to create a thicker، extra defined upper again while bettering
shoulder stability and posture. When it comes to building an entire،
well-developed again، most bodybuilders prioritize
lat pulldowns، deadlifts، and barbell rows.
Bear In Mind، consistency in your training regimen، coupled with
enough nutrition and relaxation، is key to unlocking your again’s full potential.
This train is، in fact، a variation on the traditional bent-over row that
takes momentum out of the equation. When hinging at the hips،
lean ahead and bring the burden up to stomach stage to really have interaction the complete posterior chain. Through a sequence of specific techniques
to extend workout intensity.
In the past، I suggested that you could choose between a pull-up and a row.
I tried to change the pull-up so that you’d assume a more horizontal place.
I reconsidered the issue and may no longer recommend the pull-up in good conscience.
The train makes use of each muscle in your again like no other exercise.
While such an strategy typically works، it’s often pointless for typical،
drug-free lifters. In fact، long، advanced routines are often exhausting to stay to، as inconvenience regularly outweighs any potential benefits.
After all، lack of time and access to amenities are two very common limitations to consistent train (1).
To maximise muscle hypertrophy، landmine workout routines should be programmed strategically within a training break up.
The American Faculty of Sports Activities Drugs (ACSM، 2009) recommends a rep vary of 6-12 for
hypertrophy، with progressive overload applied consistently.
Incorporating bent-over rows into your routine will improve total back growth and
enhance posture.
The path your arms take – flared versus tucked in – during pulling workout routines will determine which back muscular tissues get hit
extra. So if one space of your again is taking over
(keeping you from building one other area) you’ll be able to change
your arm path and focus in more on what you are wanting
to build. The length-tension relationship establishes that muscles work at stronger or weaker lengths throughout
the range of movement.
Your mid and lower lats are higher adductors than your upper lats، allowing you to focus on them extra successfully.
You may wish to start with a giant neutral-grip chin-up and then transfer to a lighter wide-grip lat pulldown. The Barbell Bent Over Extensive
Grip Row is an efficient again exercise that targets the lats،
rhomboids، and traps. Holding a barbell with
a wide grip whereas bending at the waist engages the upper again muscles to drag the load towards your torso.
Building an enormous back requires some huge lifts; few
workouts do it higher than the rack pull. If your present back routine emphasizes chins and
pulldowns more than rows، add a rowing exercise and drop one of many arms-overhead
actions.
That’s why the rear delt dumbbell row with a supinated (underhand) grip can be
a good choice. This Is a machine row that mimics this arm path، biasing the upper again. Because it actually takes away from totally shortening the lats and will lower output by
them، creating more engagement in the higher again.
Focus on pulling together with your back، driving your elbows again، and squeezing your shoulder blades collectively for maximum contraction in your lats.
The Seated Resistance Band Row is a superb train that
gives a range of benefits for individuals of all fitness ranges.
This seated variation of the basic rowing exercise
engages a quantity of muscle teams، together with the
back، shoulders، and arms، while providing a low-impact workout
that might be performed nearly anyplace. Incorporating the Seated Resistance Band Row into your health routine can enhance posture، strengthen your upper physique، and improve overall muscular endurance.
Utilizing a wider grip throughout exercises like pull-ups، lat pulldowns،
or rows may be an effective method to activate your again muscular tissues.
The wider grip will increase the lever length، which
creates a longer movement between the resistance and the axis of rotation on the shoulder joint.
This locations a larger emphasis on the muscles
liable for shoulder extension and scapular retraction، primarily the lats، rhomboids، and trapezius.
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