The impetus of the weight of the long cycle is one of the most powerful men's exercisesThe developing muscles of the hands and shoulders, which is also competitive. Want to have powerful biceps, forearm, delta, strong grip? Do push along the long cycle at least 2 times a week.

Push the weight of the long cycle: video

Exercise rules

Each exercise with the weights is technically more difficult, so it is always necessary before the start of the exercise well to smoke hands and shoulders, so as not to injure the joints.

1. Before starting the exercise, the battery is facing you, legs on the width of the shoulders. Take the Gury in your hand.
2. Running a girc between the legs, throw it on the shoulder. Elbow working hand pressed to the body. The torso is slightly rejected back to compensate the weight of weights.
3. Next, follow the subsemore, to, sharply flashing your legs, scroll up.
4. Next, return the girome to the shoulder (in kicking)
5. Lower the gury down to the groin area.

This is called a long cycle: First, the casting of weights to the shoulder is completed, then push, then return to the shoulder and lowering down. Repeat the long cycle the required number of times with one hand, then the second.

When working for a time (usually from 1 to 5 minutes), change your hand every 5-10 repetitions. Find optimal number of continuous repetitions with one hand. This may be, for example, 6, 7 or 9 repetitions.

Note: A long cycle push can be performed with two weights at the same time. With detailed exercise technique you can find in the following video.

The video describes that one of the key moments of the exercise is the holding of a girome on the chest. Start standing in order to develop this skill. Hold two weights on the shoulders in statics, observing proper technique. Elbows rest in the housing, the shoulders are relaxed, the back is rejected back. Brush with forearm forms a straight line. When Zamach, the hull leans forward, the back is straight. Then the weight starts down and forward, the housing is moving back. Elbows put in emphasis. Next is the impetus to the weights. Pove the projectile by foot, performing the subword. Hands straighten up vertically.

Also in the video, variations of the execution of this exercise are distinguished: the reset through the stop of the weight of the shoulders on the shoulders, resetting the weight from the top position (the complicated option is suitable for stronger shoulders), reset plus power taking. Choose for yourself the most convenient option.

Description of the exercise

The impetus of the weight of the long cycle is basic in the gyrene sports and refers to one of the most difficult, because it consists of several exercises: the rise of the weights are cheerfully with a fear and the impetus of the weight of the giri with one hand. The exercise is considered more popular among men, but is also suitable for women. In flushers, the push along the long cycle is performed by both floors.

This exercise consists of two independent exercises:

Lifting weights on breasts with feather

Hyry's push with one hand

The basic exercise in the landing sports, which is aimed at the development of the muscles of the shoulder body, and also performs the role of the surrounding exercise to the impetus for the weight of the giri with one hand, to the impetus for the weight of the weight with two hands and to the impetus for the weight of the total cycle. The exercise is the drops of Giri between the legs and its undermining on the chest.

Basic competitive care exercise, which is aimed at the development of endurance and study of everything shoulder belt. The push of the weight of the same hand is a more complex exercise and consists of pushing the weights vertically up, during the push of the legs perform the subsidence, thereby taking the load on itself.

Muscles involved in exercise

Let's look at what muscles work when performing a long cycle jolly. During the execution of the push of Giri, a large number of different muscular groups, the main burden falls on deltaid muscles And the muscles of the legs. A supporting role is performed by triceps, biceps, forearm, quadriceps, jagged muscles, trapezoid muscles, the upper part of the back, as well as the muscles of the bark (lumbar muscles and the press).

Some muscles work more, some less that, in particular, depends on the technique of performing a push, but, nevertheless, the push allows you to work almost the whole body. It is especially important to work out coordination of movements, their synchronicity and sequence so as not to get confused and do not cause injuries.

Workout for shoulders

Before performing the exercise, the muscles of the shoulder belt should be highly modified to avoid injury. An example of a workout is given in the following video.

Discharge standards and records

The impetus of the Long Cycle weight is a complex competitive exercise. The following are discharged standards for men and women, as well as the records of Russia among men with a Gary of 32 kg.

Table of discharge standards for men:

Weight category (kilogram)	MSMK hyry 32kg	Ms. hyry 32kg	KSM hyry 32kg	I. giry 24kg	II. giry 24kg	III giry 24kg	I (YU) hyry 16kg	II (YU) hyry 16kg	III (YU) hyry 16kg
48	-	-	-	-	-	-	40	35	30
53	-	-	-	-	-	-	48	42	36
58	-	-	-	55	45	35	55	48	40
63	59	44	35	60	49	39	61	51	42
68	72	56	45	65	54	43	66	56	46
73	76	62	48	70	58	46	71	61	51
73+	-	-	-	-	-	-	74	64	54
78	-	-	-	74	62	50	-	-	-
85	82	69	55	79	66	54	-	-	-
85+	88	75	58	90	75	60	-	-

Table of discharge standards for women:

DC push (the number of weight lifting weights in 10 minutes)

Weight category (kilogram)	MSMK giry 24kg	Ms. giry 24kg	KSM giry 24kg	I. hyry 16kg	II. hyry 16kg	III hyry 16kg
63	59	44	35	60	49	39
63+	72	56	45	65	54	43

Records of Russia. Men (long cycle) - weight of 32 kg.

	Surname, name	Region	Result	Year of establishment
	Ryabkov Aleksey	Tyumen region
	Usoltsev Alexander	Tyumen region
	Belyaev Ivan.	Belgorod region
	Chuev Pavel	Belgorod region
	Vasilyev Denis.	St. Petersburg
	Balabanov Sergey	Rostov region
	Denisov Ivan.	Chelyabinsk region

Alternative exercises

Human Schawunk - One of the most popular strength crossfit exercises. It is one of the basic heavy-athletic exercises, which is working on large muscle groups and also develops coordination and flexibility.

Human Schawunk

.Army press is one of best exercises For the entire shoulder case, and a weight gain, as an unusual projectile, helps to develop coordination of movements.

Army press of the Girus with two hands

Taking on chest and push. To perform this exercise you will need a bar. The exercise is complex and quite complicated. Through the cried, raise the bar from the floor. When the ridge reaches the knees, lift the barrel to the chest with a sharp movement. Vulture lies on the front of the shoulders. Fully straighten and pull out the barbell over your head.

I reviewed the general methods of training in the land guard and promised that it would be more detailed in detail on the main exercises of competitive guided sports.

So, Competitive Gire Sports, namely, its main exercises. Start the analysis I would like from the very heavy Exercise - push of Girus.

This exercise is considered one of the most severe sports in both the point of view of the physical and functionality of an athlete.

The impetus itself in the grease is presented in two embodiments: classic, or so-called short push, and push along the long cycle.

Classic push

The classic push along with the jerk of Giri is part of the weighting federal. Exercise is performed in the following way: After the team

"Start" The athlete throws the weights on the chest and starts rise up. Competitive goal - to perform the greatest amount of raises for 10 minutes. I would like to describe some nuances of this exercise, namely the arrangement of the hands, the position of the legs, the position of the weights in the palm of the palm.

So, at the beginning of the execution of a push, the athlete is in its original position, the weights stand on the platform in front of the athlete. At the start of the "Start" athlete produces a cast of weights on the chest and begins to rise.

First, I would like to tell about the situation of the weights in the palm of an athlete.

When casting the weight should be located in the palm of the palm of the palm, so that in the process of doing the exercise, the possibility of its loss is excluded. The only correct option for the location of the Giri is, so to speak, a diagonal location in the palm of the palm: the handling of Giri is diagonally - the base of the index finger is the base of the palm. It is with this arrangement that an involuntary displacement is completely eliminated by an involuntary displacement or a projectile loss. It should be noted that this location of the alignment is similar to the implementation of all exercises of the excretion.

Further, after the cast, or rather simultaneously with the cast of weights on the chest, the athlete sets the elbow joints in such a way as to most effectively use them as levers during the lifting process. The elbow joints are installed on the ridges of the iliac bone. In this position, the hand is most resistant to load and are most effectively used when pushing the weights. Good option For those athletes who do not allow the length of the hand to correctly install the elbow joint, there will be a weightlifting belt. The top face of the belt in this case will also be a good basis for the production of elbow joints.

A couple more words would like to say about the legs in the push.

Legs should be located so as to ensure the greatest efficiency of work, namely pushing. Since the legs are also used as levers, it is necessary to set them in such a way that all the force when the pushing is taken up. Thus, the most effective will be the position of the legs on the width of the shoulders or a little already. In this position, all effort when pushing will be directed upwards.

So, when performing a push athlete from the original position "Giri on your chest, legs on the width of shoulders" produces a small semi-manner, followed by a sharp pushing the legs and the simultaneous huge movement of a tide-up with a pelvis, thereby transmitting the effort to the elbow joints and pushing the hands with the weights up. Simultaneously with the achievement of hands with the weights of the end point, the second, deeper subane is produced at the top. It is necessary to facilitate the work of the hands - the athlete that dives under the Giri. Next, the legs are straightened and the short-term hold of the weights above the head in the position of fixation with further lowering on the chest for the next lift.

Jerk

The next exercise of classic weighting is giri jerk.

The jerk can, as described above, enter the classic federal program along with the impetus - for men - either be represented by a separate competitive exercise for women.

The jerk, in contrast to the shock, is performed from one weight for 10 minutes each hand alternately. When performing a jerk, only one hand change is allowed.

So, jerk.

When performing a jerk, the athlete begins to move from the initial position of the "Giye below". In the trajectory of movement of the weight in the jerk, it is possible to distinguish 4 points in the jerk: the point of the zamach, the point of undermining the weights, the hand of the hand of the brush hand in the mug of the weights and the end point - the point of fixing the hand with the gyr.

We will analyze more than the entire trajectory of the Motion of Giri. Point of Zamaha - extreme pointFrom which the progressive movement of the weight of the Giri begins. For the most effective implementation Exercises This point must be located as far from behind between the feet of the athlete.

This is necessary for maximum inertial effort when driving Giri to reduce the load on the muscles of the hands. So, from the point of zamach, the inertial movement forward-up begins.

However, the power of the inertia is not infinite and the weight slowly slows down and stops the inertial movement.

The point in which the power of inertia stops moving the weight, - the blasting point of the weights. At this point, the athlete begins to make his own effort for further lifting of the projectile. So, what are the actions of an athlete when the trajectory of movement of the hyryi of the subsidence is reached?

Upon reaching the trajectory of movement of the hyryo, the athlete should make certain efforts to ensure its further movement. At the bottom of the undermining, the athlete carries out a sharp reversing movement of the shoulder joint of the hand from the gyrus back-up, which creates an additional effort for further movement of the weights.

The next point of movement of the weight is the handpiece of the brush hand in the hand. This happens when the projectile is at the head of the athlete.

• Undermining
• Fixation
• Locking Rotate Giri.
• Interception of meadows
• Lowering Giri in the shuffles
• Interception of meadows

Long-cycle push

What is a push on a long cycle, or just a long cycle, how is it called to call it in the grease?

The long cycle is the most difficult exercise both from the point of view of the technique of execution and in terms of the physical cost of an athlete. This is due to the work that the athle is performed. When performing the exercise, almost all major muscle groups are involved: muscles of the back, legs, hands, shoulder belts. Thus, the technical preparedness of the athlete and its physical and functionality directly depends on the result.

Exercise technique is similar to the technique of performing a classic push. However, I. distinctive featureswhich are mainly in the fulfillment of Giri's discharge.

So, the starting position when performing a push along a long cycle, in contrast to the classic push, the image below in the WIS. From this position, the athlete casts a cast on the chest followed by pushing and lowering to its original position - this is one cycle or one lift.

There are two options for performing this exercise: with a quick dump of the weight and with a pause in the chest position.

The choice of one or another embodiment depends on the physical and functionality of an athlete, although there are cases when athletes, depending on the time segment, change one option to the second. This again is often due to their physical and functional condies.

So, let's start with the cast of the Girus from the provision of Visa. The cast is carried out by a sharp movement of hands and shoulders forward-up - so-called undermining, followed by a classical push. The peculiarity of the cast is that the athlete must choose the necessary trajectory of the movement of hands with weights, which is most effectively and with the smallest energy consumption will allow to throw weights on the chest.

I propose to consider the following option.

At the exit of hands from Zamaha, at the end of the end of the inertial movement, the athlete produces an undermining of the Girus.

Further, at the point, when the hands with the weights are in front of the body, the athlete begins to survey the hand of hand in the arms with simultaneous information of the weight. In the final phase, the elbows cast are mounted in the ridges of the iliac bones simultaneously with the emphasis of the weights in the shoulder joints.

It is important to breed the elbow joints as much as possible or to raise upwards, which will significantly reduce the energy consumption when performing the exercise.

After performing a push athlete, it is necessary to lower the weight of the weight in the original position - down.

This happens as follows. The athlete performs a sharp reset of the weight or immediately, on the tangent trajectory, down, or with a preliminary emphasis in the comb bones. When dumping an important nuance It is a further trajectory of the Motion of the Girus. So, some athletes begin to cast from the position of the weights in Wiste below without the preliminary inertial movement of the Giri back-forward. This option is undoubtedly the most energy consumption and, as a result, the least effective.

The most effective in terms of energy costs will be the option when, after the garries is reset, they move along the inertia back to reaching the stop point, after which the inertial movement is started. The hands of an athlete at this time are relaxed as much as possible. To unload the muscles of the legs, it is necessary to make pendulum movements, relaxing the muscles of quadriceps at endpoints. I would also like to consider the defeat of the feet of the athlete when the shock is pushing along the long cycle. As in the classic push, the ideal layout of the leg when performing the exercise should be the position "on the width of the shoulders", however, due to the technical features of the execution, this provision can not always be used. So, if the athlete, when resetting the Girus, exercises their turn around its axis, due to the features of the placement of the weight, it is very difficult to carry out their movement in the shuffles, if the legs are located close enough to each other.

In this case, an additional staggering aside can be used in the production of zamha. If the athlete does not produce their turn when dumping the weights, and the weights move in parallel, then the non-erase laying of the legs will not big hindrance during zamach.

AT this material I tried to set out the technique of fulfilling the main exercises of competitive guarantee. In subsequent issues, we will pay attention to the method of exercise data training.

Weight-lifting

Weight-lifting

Sport in which athletes perform vertical lifting sports Giri. for a while. To raise weights, power, endurance and special exercise technique are needed. There are the following disciplines in men and one in women: men participate in the competition on the classic two and push on the long cycle. The federal consists of two exercises: the push of two weights with two hands from the chest standing and the jerk of one weights each hand standing. In the exercise, "jerk" is allowed one change of hands without setting Giri on the platform. After the athletes finished speeches in two exercises, the judges count points in the sum of all the two. The exercise "push on the long cycle" is different from the usual push by the fact that the athlete after raising the two girome two hands resets the weights to the legs and, without putting on the platform, turns them on the chest again.

History

Gijah as a sports projectile was used since ancient times for the development of force, endurance, to prepare warriors to military actions and Greek athletes to olympic Games. Also, Giri were distributed in circus performances and on all sorts of fairs for competitions and entertainment. Gire sport as such got distribution only in the middle of the 20th century.

In 1948, the first competitions were held, in which they raised exclusively by Giri. There were no modern rules of guardianship.

In 1962, the first rules of the competition were introduced. Next, after that, the competition between athletes of the USSR began to be held. Gire sport was also actively introduced in the army. The rules of excavation were constantly changing and simplified to attract wider layers of athletes.

In 1985, Gire Sport became official, and in 1987 the All-Union Fusion of the USSR Gewal Sport was created. In the 90s, the International Gewal Sport Federation was created in her place.

Development of rules

At the dawn of the development of the guy sport, the athlers practiced in Troyboard - bench press, push and jerk. Professional weightlifts using powerful endurance Then there was no longer, therefore, the competitions and strong lovers participated in the competition. Long to raise the weights they could not, so the results were quite low.

When professionals developed special exercise techniques appeared in the gay of sports, the results have increased dramatically. The speeches time also increased to 40-50 minutes, which reduced the entertainment and could affect the popularity of sports.

In 1982, the programs were excluded from the speech programs, and in 1989 a restriction of 10 minutes exercise was introduced. At the same time, the first competitions on the journey along the long cycle took place.

In the exercise, "Jervok" were prohibited from touching the weight of the shoulder and breasts when lowering the weights, as well as a free hand, when performing the exercise, did not have anything to concern. The jerk began to be performed in turn by each hand.

Rules of competitions in the gyrse

Competitions are carried out with weights weighing 16, 24 and 32 kg. Two feet: push two weights with two hands, gory jerk with one and more hand without a break, where the athlete has the right to change his hand once. The result in the jerk is considered the average sum of the result of lifting of the Giri with two hands. In a long cycle: push two girrics with two hands, including the descent of the weight, followed by casting on the chest. Competitions for juggling Giri, 24 kg in men and 16 kg among women.

The WFGS (All-Russian Hare Sport Federation) decided that the young men (up to 18 years) compete with weights weighing 24 kg, 16 kg girls and less. Juniors (18-22 years) raise the weights of 32 kg in competitions, juniors - 24 kg. Adults compete on gary of 32 and 24 kg, respectively.

Common Special Conditions:

• On the execution of each exercise is given 10 minutes.
• The federal consists of exercise "push" and exercise "jerk".
• Glasses in a two-board are accrued: 1 push - 1 point, 1 jerk - 0.5 points.
• Sports title of MS is assigned at competitions not lower than the status of the championship federal District Russian Federation, semi-finals of the championship of Russia.
• The sports category of CMS is assigned at competitions not lower than the status of the constituent entity of the Russian Federation, subject to other requirements of the RFGS rules.
• First and other mass sports discharge Assigns at competitions of any status.
• The Russian championship is held among juniors and juniors (19 - 22 years old), among young men and girls (14 - 18 years old).
• To participate in sports competitions, the specified number of years athlete should be fulfilled in the calendar year of the competition.

Discharge standards

Men. Classic federal.

	Weight of giri 32 kg			Weight of giri 24 kg			Weight of giri 16 kg

Men. Push with a long cycle.

	Weight of giri 32 kg			Weight of giri 24 kg			Weight of giri 16 kg

Women. Jerk.

	Weight of giri 24 kg			Weight of giri 16 kg

Federation

In the early 1990s, the European Gewal Sport Union (ECS) was created. He combined Lithuania, Latvia, Estonia, Russia, Ukraine and Belarus in himself. The ECS has become the first international organization in the land guard. In the same year, the International Gewal Sport Federation was established (MFGS). Seven countries entered it former USSR. In 2007, the International Gewal Sport Union (IGSU) began work instead of these federations.

In 1992, the first European Championship took place. In 1993, the first world championship took place. In 1994, the first World Cup was organized.

Nowadays, more than 300 athletes from different regions of the country participate in our time in the Russian championships every year. Athletes from more than 20 countries of the world are engaged in this sport and the popularity of the Girou growing every day.

Since 2009, Gire Sports has been included in the official program of Tafisa games.

The General Russian Organization of Gewal Sports is the All-Russian Hare Sport Federation (WFGS). Our federation is International Union Intriced sports (International Union of Kettlebell Lifting).

Today we will get acquainted with one of the types of excavation, which has recently become no less popular than the classical two competition.

What is a push on a long cycle?

It is about the push on the long cycle, in other words, the weights after each lift are returned to the chest, then to the position of Visa in the hands, after which all phases are repeated. Exercise is very laborious and requires a lot of energy consumption. A very large amount of work at the same time falls on the muscles of the back. Therefore, in the preparatory period, it is necessary to pay attention to working with burdens and without them, to erabe the muscles of the back. To do well use the following exercises: Range, slopes, lifting weights on the chest.

The exercise "Lifting Giri on the chest" in the preparatory period it is necessary to pay increased attention.

When lifting a weight from the position of Visa should closely monitor proper position back. When lowering the weights, for the next zamach, the back should be stretched as a string, it is impossible to hurt and allow the weights to sweep your hands far behind yourself, otherwise the inertia of the weight of the weight of the weight will be lost and will have to spend extra energy on their acceleration for the next lifting of the chest.

Main phases Exercise

Consider in more detail all phases of lowering and lifting the weights. When dropping the weight of the chest, they seem to be repelled from the torso and the more acceleration they will get to give when lowering, the easier it will be raised back if the above errors will follow. When lowering the case deflects a little back, until the hand and tension of the elbow tendons is completely straightening, it is their elasticity that is used when lifting the weight of the weights on the chest. After a complete stretching of the tendons of Giri, as it were, fall into a dead point, after which the tendons begin to shrink in the opposite direction, according to the principle of gum with a cargo at the end, it is at this moment that they need to help, accelerating and continuing the starting movement in the opposite direction by straightening the legs and backs. It ends this movement of the shoulders and bending the hands in the elbows. If the weights are heavy for the lifting, it is possible in the final phase to make a sublayer as when pushing out.

All movements must be brought to full automatism, so about 40% of the workout time should be given to work out this exercise.

We pay attention to, after lifting the weight of the chest, I did not have to refuel the brushes of the hands in the arms of the weight. It is necessary to do during the flight of the Girou on the chest. Brush hands refuel into the angle of the arrangement so that the handle itself passes through the center of the palm. The first time this position is very painful, but otherwise it is impossible to remove the tension from the bracelet tendon. Subsequently, the athlete gets used to this provision of Girus and understands what its advantage.
After raising the chest is mastered, you can start training all the exercises in general. We remind you, the weights fall after each push on the chest, then into the VIS and again on the chest, after that the push is performed.

We offer the following principle of training:

Monday

1. Workout - 15-20 minutes;
2. Main part - Pushing two Long cycle weights 10, 11, 12, 13, 14 times (rest between approaches 2 - 5 minutes);

Wednesday

1. Workout - 15-20 minutes;
2. 11, 12, 13, 14, 15 time;
3. The final part is the aged on gymnastic projectiles.

Friday

1. Workout - 15-20 minutes;
2. Main part: Pushing two weights in a long, cycle: 12, 13, 14, 15, 16 time;
3. The final part is the aged on gymnastic projectiles.

New week begins according to the plan of the previous environment. On Wednesday, according to the plan of Friday, on Friday, we add one raising in each approach. At the end of the month we make a competitive attack. And the new month is beginning with the plan of the second week of the previous month, increasing the burden on the above principle.

Perseverance and painstaking work will certainly affect the resulting result.

The largest number of lifts of two girips is now performed in the exercise push. Before the adoption of the new rules in 2005, the following records of Russia on Russia were recorded in the 2004 Handbook of the Volga Federal District weighing categories:

up to 60 kg - Dmitry crutches (Babaevo), 106 lifts; up to 65 kg - Gogolev Mikhail (Rybinsk), 112 lifts; up to 70 kg - Merkulin Sergey (Yakutsk), 122 lifting; up to 75 kg - Bibikov Mikhail (Samara), 130 lifts; up to 80 kg - Kravtsov Andrey (Elets), 144 lifting; up to 90 kg - Anashenko Anton (Omsk), 169 lifts; Over 90 kg - Mishin Sergey (Kaluga), 170 lifts. Despite the increase in the requirements for the quality of fixing the weight of the Giri above, record results in the exercise the push every year becomes more and higher. Records established at the moment, you can find out on the VFGS website www.vfgs.ru.

Statistical studies VS The story stations show that the results in the push in 17 years increased by 2.2 times, and in the jerk - only 20%. The ratio of average results between the "impetus" and "jerk" in 2002 was 90:60 and continues to change annually towards an increase in the results in the impetus.

Legs performed

The legs perform simultaneous symmetrical movements in the vertical direction with a moderate amplitude. They play a major role when lifting Giri. At this stage of movement, you can divide into two workers and two preparatory. The first include: pushing the weight of the weight up after the semi-session and the stacking from the depicted before fixing. To the second - half-headed, during which the four-headed thigh muscles and calf muscles are stretched for their subsequent powerful abbreviation, as well as a fast subdirement after pushing the weights up.

In the phase of the semi-seed of OCST moves down, the legs bend in the knee and ankle Sustava. Feet with the whole area based on the platform. After the preliminary stretching of the muscle extensors of the legs, their abbreviations are quick to pushing the weight up. As a result of rapid legs on the knees, and then in the ankle joints, a sticky movement is obtained (alternate extension of the legs in the kinematic links in the sequence: the thigh-shin-stop). Taz rises by maximum height, passing the movement of the weights through the ridges of the iliac bones and the bone of the forearm.

The separation of heels during the semi-traced decreases the effectiveness of the ejection due to the premature inclusion in the work of less powerful icy muscles. For efficient legs in the exercise, the push requires high mobility in the ankle and hip joints.

The preparatory movements of the legs should be attributed to both depreciation when lowering the weight after fixing. In this phase, after lowering the weights to the head of the head athlete, climbing the socks, meets the torso of the fall of the Girus. The voltage of the liking muscles and the four-headed muscles of the hip quenching the kinetic energy of the weight.

Hand

The movements of the hands are subordinate to the movements of the legs and the movement of the whole body. When lifting the weight of the weight, the three-headed muscles are involved in the work for fixing the weights on the straightened hands. Premature hand muscles voltage during pushing reduces the efficiency of movements.

Capture Hiri's arms in the push is always from below. The handle lies on the pillow thumb and passes through the middle of the base of the palm (see Appendix Fig. 4 B, Fig. 7-8). Holding a giri handling on the palm of the fingertips force both in the original position before pushing, and during fixation causes an excessive stress of the muscles of the forearm and tendons in white Sustava.

After pushing, the hands are completely straightened during the deposited (see Appendix Fig. 4, 8). The elbow joints are strengthened by their muscles surrounding them: the two-headed and tripped muscles of the shoulder, the shoulder muscles, flexors and extensors of the brush, etc. Their tension depends on the position of the bones of the forearm. The slightly bent, it requires more muscle tension than the dispersed, since the muscles-extensors and passive bone forces contribute to the strengthening of the joint (the elbow of the elbow dice is firmly held in the elbow yam of the shoulder bone. At the first stage of the study of technology, it is necessary to strive for a complete straightening of the hands during the concession.

After fixing, the hands bend in the elbows in a single rhythm with the rise on the socks, controlling the lowering of the weight of the weight on the chest.

Torch movements

During the lifting of the weight up and lowering them on the chest, the torso performs rhythmic movements relative to the transverse axis of the body of the weights.

In the original static position, before the next pushing the body, tilted back, the head is in a vertical position. The bending of the spine is characterized by flexion in the thoracic department. In the chained phase, the torso is tilted back and is at one level with the linen of the hip. While pushing the weights up the shoulder belt, climbing, slightly behind the lifting of the pelvis. Torch is tilted as much as possible. At the time of the subword, to create the condition for straightening hands, follows fast traffic Tricks forward. Such strong movements of the body in the front seat with a large amplitude make it difficult for beginners to rationally coordinate workers and preparatory movements.

The position of the head is mostly vertical, it does not lean and does not turn to the sides. However, some leading athletes (E. Lopatin, S. Rudnev, A. Sinitsky) in the pushing phase, the movement of the head is departed from the movement of the body up. From the side it looks like threading the head back. In fact, when viewing video recording, the exercise becomes noticeable, that when the legs are extension and lifting the pelvis, the head remains at the same level. Consequently, these athletes, pushing up the weights up, exclude the effect of gravity of the head, since it does not rise up at that moment.

Breathing in the initial position before the next pushing is difficult. Beginner athletes have the gravity of the weight of Girus squeezes the abdominal cavity and chest. In this position, the stronger the support of the elbows on the ridges of the ileum bones, the more breathing, and on the contrary, it makes it difficult if the elbows restrained

in the muscles of the abdomen. In the chained phase, the abdominal cavity and chest are even more squeezed, and the athlete makes a natural exhalation. In the poverty phase, the chest and the stomach is exempt from the pressure of the Girus, and the athlete breathes.

In the chained phase, the chest is recorded due to the voltage of the muscles of the shoulder belt, the upper limbs and abdominal press. Therefore, the athlete is advisable to do exhale. Invalid exhalation delay in this phase, which is often observed with newbies. Due to the lack of skill in breathing, some of them are delayed until the weight of the weight is lowered after fixing.

In the position of fixing the weight of the weight, at the top of the High Qualification High Qualification, one or two respiratory cycles are performed depending on the rate of lifts. During the fixation of the weight of breath due to the excursion chest Difficult, but maybe a diaphragmal breathing.

For example, video recording of SMS S. Mishina shows that, holding the weights in the fixation position on average 0.75 ° C (2-3 times longer than other leading weights), it performs 1-2 respiratory cycle due to a diaphragmal respiratory ( "Breathing with belly") with a fixed chest.

Unstable breathing is accompanied by a violation of the heart and blood circulation system, since the pricing function of the chest is weakened and the blood flow is hampered in the system of the upper hollow vein. The latter determines the blood stagnation on the periphery and metabolic disorders (Dembo A.G., Zemtsy-sky E.V., 1989).

Coordination of movements

The rational combination of legs, hands and torso movements, and breathing provides a stable rhythm-tempo drawing of motor actions of the weighting. The agreed movement of kinematic links helps to maintain a balanced position of the body. Legs are the main, and often the only source of forces to make weight lifts. Therefore, movements of the various parts of the body are subject to movements of their feet.

Exercise push is characterized by a complex coordination of alternate movements with legs, torso and hands. In the initial position, before the next pushing the legs are straightened. The torso is dispersed in the lumbar spine and bent into the chest. Hands perform the support function for the weights. They are pressed against the body, and elbows rest in the ridges of the iliac bones (see Appendix, Fig. 4, 7, 9).

During the semi-traded torso, the head and hands remain in the same position as they took in the initial position. Characteristic for beginners Movement in this phase is the movement of the body forward, which leads to the separation of elbows, and the weights are held due to the tension of the muscles of the hands.

The basis of the effective pushing of the weight of the weight up is the consistency of the strong extension of the legs in the knee, then in the ankle joints with the movement of the body forward at the time of the alter. At the same time the torso in the chest and lumbar Department The spine is extensible.

After fixing, when lowering the weight of the weight on the chest, the chest is freed from the voltage, since the muscles holding the weights at the top are relaxing at this moment, and the athlete is breathing. After touching the shoulders weights, natural exhalation occurs. Next, the fall of the weight is amortized ionic muscles. The torso is again bends in the thoracic spine, squeezing the air from the lungs.

Thus, in the exercise, the impetus is observed well-pronounced waviveness of the movement of the body, obeying the respiratory movements.

Exercise Harry at a long (full) cycle

The impetus of the weight of the long cycle appeared as a kind of push two giri from the chest. In this exercise, after fixing the garr at the top, they fall into the position of the Visa and rising again on the chest for the next pushing up.

Records of Russia and the world in the impetus for the long cycle, before the adoption of new rules in 2005, reflected in the 2004 WFGS directory by weight categories:

up to 60 kg - Lopatin Evgeny (Khabarovsk), 61 lifting;

up to 65 kg - Arseny Zhernakov (St. Petersburg), 68 lifts;

up to 70 kg - Merculin Sergey (Yakutsk), 78 lifts;

up to 75 kg - Parsh Mikhail (St. Petersburg), 84 lifting;

up to 80 kg - Leonov Sergey (Chita), 87 lifts;

up to 90 kg - Hose Sergey (St. Petersburg), 91 lifting;

over 90 kg - Denisov Ivan (Chelyabinsk), 104 lifting.

Records established at the moment, you can find out on the VFGS website www.vfgs.ru.

The results in this exercise are lower than in a classic push, since the lowering of the weights in the position of Visa and Zamakh after each lift takes a huge amount of energy among athletes.

A peculiar technique was distinguished by a multiple champion of Russia and the world of MSMK A. Zhernakov. He, performing a powerful undermining, when climbing a girome on the chest, at first it was touching the chest weights, only then his elbows rested in the ridges of the iliac bones. Recordsmen of Russia and the world E. Lopatin, S. Merkulin and many others, on the contrary, initially installing elbows, geari geyr on the chest.

There is no single way to perform this exercise. Thus, 27% of the 2004 World Championships participants held in Kazan, after fixing and lowering the weight of the Girus on the chest immediately discharged them into the VIS and only after Zamaha and lifting the chest did a pause in the initial position before the next ejection (SMS E. Lopatin, IMC with . Merkulin, etc.). The rest of the participants did a pause as after lowering the weights on the chest and before the next ejection (MSMK A. Zhernakov, MSMK A. Melnik, etc.).

Since the rise of the weight of the chest and lowering the weight of the weights on the chest is similar to the movements when performing a classic push, then only the dumping of the weight of the hyr into the VIS and the rise of them on the chest after Zamaha (see Appendix, Fig. 6 A, b).

Hand

Movement with hands are the main ones when lowering the weights in the Vis and the next ship and the rise of them on the chest. They are subordinate to the movement of the legs, the tilt and straightening the body. Hands are a link between the weights and the torso.

Giri at the beginning of a discharge, moving along the arc forward and down, lose their support and go to the free fall. At this time, the brushes are intercepting the arms of the weight from the capture from the bottom in the gripper. Elbows, losing support, are not bred to the sides, but are near the torso. After the interception, the arms of the hands are straightened under the influence of weights of the weight of Giri, "turning into straps" (Rudnev S.L., 2004). When underlying the weights, the hands are also straightened. They are flex only in the lifting phase on the chest, during which the interception of the student from the capture from above in the capture of the bottom. Then the hands are pressed against the chest and Giri again find the support on the forearms.

Legs performed

Feet do symmetrical movements. They perform a depreciation and coordination role when lowering the weights in the shuffles. During the undermining, the extension of the legs is the main movement that creates weights of the weight of the weight up to the chest level. After lifting weights on the chest, a small depreciation bending of legs in the knee and ankle joints.

Torch movements

The torso when lowering the weights in the shuffles, when undermining and driving on the chest performs a balancing and coordination role. When reset, when the weights move forward and down, the torso leans back. When you pass the weights of the vertical in His torso slightly leans forward, the hands and the torso "stick" to each other. The further movement of the weight of the girome in the arc on the arc back to the stop in the "dead" point causes a trimming tilt of the body forward. Thus, the projection of the SECT system of the "Gih - Athlete" system is always in the area of \u200b\u200bsupport.

Breathing is coordinated with the movements of the hands and body. The most common way of breathing is two breaths and two exhalations for the full cycle of the "Reset - Rub" movement. Inhalation occurs at the beginning of the reset, the exhalation ends at the end of Zamaha Girus back. At the beginning of the movement of the weights ahead and during the undermining there is a breath, and at the end of the lift of the weights on the chest - exhalation.

However, there are three cycles of breathing at the high-end masters, three cycles of breathing are observed. During the discharge, the chest is freed from the pressure of the weight of the weight of the weight. Here, the athlete does breathe until the interception of the Issue of Girus. After their capture on top of the hand and the entire shoulder belt experience the load due to the actions of the centrifugal forces. The tension of the muscles of the shoulder belt fixes the chest, so in this phase, the athlete does exhale until Mach's Mach is completed. At the beginning of the movement of the weight of ahead, the chest does not experience strong pressure and begins inhale, which is completed with exhalation, when passing the weights of the lower point itself, before undermine. Harry undermining Up is accompanied by inhale. During the flight of the Girus, the breath ends at the time of the interception of the student from the capture from above in the capture of the bottom. During depreciation, the bending of the body in the thoracic spine causes an exhalation.

Coordination of movements

The key position in the overall coordination of movements is the moment of undermining the weights up after the vertical passage, as well as the continuity and rhythmic of respiratory cycles.

Low qualifications athletes, in a hurry to finish the cycle, begin to brake and garrium craving when they are moving back or are in the "dead" point, without waiting when Giri themselves, like a pendulum, come to the vertical. At the same time, the rhythm of movements and respiration is disturbed.

When undermining the weights up the strength of the rise, developed by the legs, through the torso and the straight hands applied to the weights. Having obtained the required number of movements, inertia weights rise to the chest level, where they are picked up with their hands bent at elbows (see Appendix, Fig. 10).

Exercise jerk

The exercise of the jerk is different from other exercises of the excretion of high dynamics of asymmetric movements of the hands and legs (see Appendix, Fig. 5 A, b).

The jerk, performed from one weight, due to its dynamics and amplitude stretches the spine and gives a smooth muscle load. This exercise is an excellent tool to strengthen the muscles of the back, the development of flexibility, development proper posture and preventing spinal curvatures (stories B.C., 2004).

On the technique of execution of the jerk - most sophisticated exercise Gewy diet. The force and its own athlet weight when performing a jerk have a large, but not crucial (Vorotntsev A.I., 2002).

Before the introduction of new rules in 2005, the result in this exercise Defined as a double number of lifts "weak" hand.

Records of Russia in the jerk, registered in the 2004 Directory:

up to 60 kg - Popov Andrey (Biysk), 74 lifting;

up to 65 kg - Melnik Alexander (St. Petersburg), 71 lifting;

up to 70 kg - Nesterenkov Alexander (Smolensk), 91 lifting;

up to 75 kg - Sobolev Nikolay (Rybinsk), 97 lifts;

up to 80 kg - Gomonov Vladimir (Bryansk), 99 lifts;

up to 90 kg - Salakhiev Fanis (Tatarstan), 104 lifting;

over 90 kg - Salakhiev Fanis (Tatarstan), 109 lifts.

Since 2005, according to the new rules of the WFGS, the result in the jerk is counted as half as a half of the lifts of both hands. Records established at the moment can be found on the VFGS website www.vfgs.ru.

We discovered two characteristic ways of undermining. The most common way is to undermine the Giri due to the active extension of the one's eponymous, including the extension of the foot, with the rotation of the body in the same side. When performing the exercise in the second way, the subsection is carried out due to the synchronous extension of the legs only with a minor turn of the body in the same side. In the first way, the lowering of the weights in the shuffles occurs along a sharp trajectory than when lifting (see Appendix, Fig. 11). In the second way, the trajectory of lowering the Giri at the bottom half of the path repeats the trajectory during the zamach and undermines (see Appendix, Fig. 12).

Legs performed

In the exercise, the foot jerks perform two preparatory and one working movement. The preparatory movement of the legs during the lowering of the weights in the shuffle is to depreciate the fall of the Giri due to the voltage of the calf and four-chapted muscles of the thigh. In the phase of lowering the weights, these muscles work in secondary mode before passing the hand with the gay vertical position. Next, moving along the trajectory of the pendulum, the weight climbs up, freeing the legs from the load. The second preparatory movement is made during Mach forward. Feet again bended in the knee and ankle joints for their subsequent extension in the working movement. Depending on the method of execution, the jerk in the phase of the leakage of the weights up asymmetrically initially unfolds the one-name foot in the knee and ankle joint, and the variepete is only in the knee. In the second method of lifting the weights, both legs are synchronously inflicted (see Appendix, Fig. 12).

Hand

The movement of the hand during the jerk is coordinated with the movements of the legs and the body. In the lowering phase of the Giri, the supination of the brush and the bending of the hands occurs locks Susta. Next, moving down, the weight of the hand is barely. At the same time, the penetration of the brush and the interception of the arrangement from the capture from the bottom to the capture from above. The hand, accompanying the girk in the zamach, remains straightened until the end of the undermining phase and bends in the elbow joint in the piling phase. Interception of the arrangement of Giri from the capture from above in the capture of the bottom occurs in the postad phase.

Great importance It has the ability to relax the brush muscles. The dense compression of the fingers in the interceptions of the alignment can lead to the formation of corns on the fingers and palm, breaking the skin, as well as to tangible impacts on the forearm in the postad and fixation phase.

Torch movements

The torso in the exercise of the jerk has a balancing and coordinating function. Performing the lifting of the Giri only due to the extension of the back leads to the quick fatigue of the muscle sprinklers and to painful feelings in the lower back.

In the lowering phase, when the weight moves forward and down, the balancing flow of the body is performed.

In the exercise of the jerk, the conditions for breathing are more lightweight compared to the exercises to push and push two weights along the long cycle.

At the time of fixing the weights at the top when performing a heavy exercise (28, 30 or 32 kg), the low rate of movements allows you to make a 1-2 respiratory cycle (breathing). Newbies in this phase use more familiar breast breathing, but highly qualified athletes involve aperture breathing. When lowering the weights, inhale is breathing due to an excursion of the chest, since due to the removal of voltage from the upper shoulder belt, it is released from gravity. After the interception of the handling of weights from the capture from the bottom to the seizure from above, the strength of gravity Giri again loads the muscles of the upper shoulder belt, creating conditions for the exhalation. At the end of the zamha phase, the horizontal and vertical components of the weight of the giri are reduced to zero. Therefore, before the start of the movement of the weights, favorable conditions are created for the beginning of a short breath. When passing the weight of the lowest point, when the effect of gravity is begins, it is advisable to perform a short exhale and then immediately - inhale when undermining the weights up. At the time of the interception, the arms of the weights from the capture from above in the capture of the bottom is carried out up to the moment of fixing the weights at the top. With this way of breathing in one cycle of the exercise, the jerk is obtained three inhales and three exhalations.

When lifting 16 kg or 24 kg of weight, the rate of lifts is obtained much higher. Additionally, inhalation and exhalation during fixation are not performed. Athletes for one cycle exercises do not have time to perform more than two respiratory cycles: the lowering of the weights - inhale, the shuffles - exhalation, undermining - inhale, fixation - exhale.

Many athletes are not even with heavy weights are not rebuilt with a two-cycle breathing on three cyclic breathing. At the same time, in the zamha phase, they have a breathing delay (outline), which can adversely affect the level of performance, and ultimately, on the results.

Coordination of movements

Exercise exercise begins from the original starting position. In this position, the weight is set at a distance of about one foot from the area of \u200b\u200bthe hyryvic support. According to the team "Start", the Giri's handcap is captured by a straight hand with a straight hand, while the legs are bent in her knees, the heels do not break away from the peel. Torch is tilted forward, the back is straightened. Hands and torso are rigid kinematic links, moving fastened in the shoulder joint.

The exercise begins with the preparatory movement - the extension of the legs and reduce the angle of inclination of the body. Gyry, like a pendulum, moves back-up. The suspension point is shoulder joint, Hand is a link. The weight is moving back-up and, losing its kinetic energy, hangs in a "dead point". After stopping the gih, like a pendulum, starts moving forward and down, during which the legs bend in knee jointsThe torso takes a vertical position. When flexing the leg muscle, hips are pre-stretched for their subsequent powerful reduction in the working movement - undermining the weights up.

Working movement - undermining the weights up - begins after passing the hand with the weight of the lower vertical position. When undermining the torso, leans back, legs are broken down in the knee and ankle joints, the hand continues to perform the function of the link.

When performing the preparatory movement, as well as in the phase of the undermining, the hand and torso remain harsh kinematic links. Hand flexion with gay and torso (rounded spin) in these movement phases reduce the efficiency of the muscles of the legs. The amount of movement developed by these muscles will be lost in unnecessary "hinge" compounds (in the elbow joint, in the lumbar and thoracic spine).

At the beginning of the chained phase, the hand with the Gary bends in the elbow joint, the fingers holding a gircuit, slightly relax and facilitate the interception of the Hiri's alignment without slipping into the palm at the time of the interception of the arrangement from the capture from above in the capture of the bottom. At the end of the subheading phase, the free flight of the weight of the Giri is completed by the reception of the weights on the straightened hand. For the depreciation of this movement of the leg slightly bended in the knee joints. At the beginning of the exercise of such bending of the legs, it may not be, however, at the end of the exercise, on the background of fatigue, the height of the free flight Giri is reduced and the subband is deeper.

The following preparatory movement is the lowering of the weights in the shuffle - is performed after fixing the weights at the top. When lowering the weights, it can be divided into two parts. The first part of it passes during the supinalization of the brush, and the second - during the pronation of the brush.

The lowering starts with the movement of the Giri ahead and turning it due to the suspension of the brush (turning the palm to yourself). Accompanying the movement of weights down, the hand bends in the elbow, the shoulder is driven to the body. The torso leans back, and at the level of the chin to the abdomen, the interception of the giri handle is performed on top. With the beginning of lowering the weights in a free drop, it turns around the vertical axis due to the pronation of the brush (turning the palm of breath). With a further movement, the weight of the hih in a free fall is extension of the hand and moves along the arc down-back due to the gravity of the weights (by inertia). With a further pendulum movement of the Giri back-up, the legs are broken down in the knee joints, however, as the fatigue increases the angle in the knee joints begins to increase and gradually becomes equal to the corner, to which the knees are bend at the end of the gas drop phase.

Control questions to chapter 4

1. List the exercises of the carriage sports and describe the main motor actions.

2. Expand the structure of motor actions in the exercises of the weighting sports.

3. Name the main technical elements in the exercise push.

4. Name the main technical elements in the exercise push along the long cycle.

5. Name the main technical elements in the exercise of the jerk.

6. Describe the motor actions of the athlete when running the start (lifting of the weight of the chest) in the exercise push.

7. Describe the motor actions of the athlete when resetting and lifting two weights on the chest in the exercise push along the long cycle.

8. Describe the position of the kinematic units athlete at the time of fixing the weights at the top in the exercises push and jerk.