Wacece Mace Mafi Ƙarfi a Duniya?

Tambayar ko wacecece mace mafi ƙarfi a duniya tana da sauƙi, amma amsar ta dogara da yadda kake auna ƙarfi. Wasannin wasanni uku daban-daban suna da da'awar taken mai ƙarfi, motsa jiki da motsa jiki na Olympics kuma mutum daban yana zaune a saman kowane. Ga sunaye, ainihin lambobi, da kuma wani karamin sashi wanda ya shafi horo naka.

Dalilin da yasa babu sunan guda ɗaya

Ƙarfi ba hali ɗaya ba ne. Matsakaicin ƙarfi a cikin ɗagawa mai sauƙi (mutuwar mutuwa), ƙarfin maimaitawa a ƙarƙashin gajiya a cikin abubuwan biyar a cikin rana ɗaya (mai ƙarfi) da ƙarfin fashewa a cikin ɗagawa wanda ke ɗaukar ƙasa da na biyu (snap da tsabta da jerk) abubuwa uku ne daban-daban. A saman wannan, uku tace canza kowane rikodin jerin:

• Ƙungiyoyin nauyi. Open aji yana nufin mafi yawan lambobi yawanci daga masu fafatawa da ke yin 90160160 kg.
• Kayan aiki. Strongman yana ba da izinin madauri da rigar motsa jiki; ƙarfin motsa jiki ba ya ba da izinin komai sai bel da gwiwoyi.
• Gwajin ƙwayoyi. Wasu kungiyoyi suna yin gwaji, wasu kuma ba sa yin hakan. Bayanan da ba a gwada ba suna da yawa kuma ba su da kwatankwacin waɗanda aka gwada.

Saboda haka, wannan tambayar tana da amsoshi huɗu masu kyau, ba ɗaya ba.

Mai ƙarfi: ta fi kowa karfin mace a duniya

Idan da karfi ka ke nufi da mutumin da yake da taken, wannan shi ne gasar mace mafi karfi a duniya. A cikin shekaru goma da suka gabata mafi yawan 'yan wasan Birtaniya ne suka raba saman: Donna Moore (2016 da 2017), Andrea Thompson (2018 da 2019) da Rebecca Roberts (2021 da 2022), tare da Lucy Underdown da ke mamaye sabbin bugu. Olga Liashchuk, Inez Carrasquillo da Victoria Long suma suna cikin jerin sunayen da ke kusa da saman.

Lambobin a wannan matakin suna kama da wannan: log latsa sama da 10015115 kg, duwatsu na atlas na 100 zuwa 130 kg da aka ɗora a kan dandamali, mai aikin gona tare da kimanin 100 kg a kowace hannu a tsawon mita 20, da kuma karkiya fiye da 300 kg. Underdown ita ce mace ta farko da ta ja fiye da kilo 300 a gasar kusan kilo 305, a karkashin ƙa'idodin mutum mai ƙarfi waɗanda ke ba da izinin madauri da kwat da wando. Babban bambanci daga sauran wasanni: Dukkanin yana faruwa ne a rana guda, a cikin abubuwa biyar ko shida, tare da 'yan mintoci kaɗan na hutawa.

Ƙarfin ƙarfin: mafi girma duka

A nan abin da ke da muhimmanci shi ne jimlar abubuwa uku squat, bench press da deadlift. A cikin ƙungiyoyin da ba a gwada su ba, sunan da aka fi sani da shi shi ne Tamara Walcott, tare da nauyin nauyin 290 ba tare da madauri ba kuma jimlar sama da 600 kg. A gwajin motsa jiki, Sonita Muluh ta jagoranci aji na bude tare da kwantar da hankali kusan 270 kg kuma jimlar sama da 650 kg.

Wannan ita ce amsar mafi tsabta ga wanda ke motsa nauyin da ya fi yawa ba tare da kayan tallafi ba, saboda dokoki suna da tsauri: Ana yanke hukunci game da zurfin squat, dole ne a dakatar da mashaya a kirji, kuma an cire deadlift da hannuwan hannu.

Ƙarfin nauyi: mafi yawan fashewa

Li Wenwen na kasar Sin shine zakaran gasar Olympics a cikin mafi nauyin nauyi kuma yana riƙe da rikodin duniya na kimanin kilo 148 a cikin karyewa, 187 kg a cikin tsabta da kuma jerk, da kuma 335 kg a cikin duka. Adadin sun fi na rikodin tashin matattu, amma ingancin ya bambanta: A 187 kg tsabta da kuma jerk tafiya daga bene zuwa sama a karkashin wani biyu. Idan aka auna shi da watts na ƙarfin da mutum zai iya amfani da shi, wannan shi ne ƙarfin da ya fi ƙarfin da mutum zai iya amfani da shi.

Kuma wanda yake mafi ƙarfi fam a fam

Duk abin da ke sama shi ne cikakken rikodin a cikin wani bude aji. Idan ka gwada ƙarfin jiki da yawan jiki, masu sauƙi sun ci nasara: masu fafatawa a 52 zuwa 63 kg squat fiye da 2.5 sau jiki nauyi da kuma deadlift kusa da 3 sau jiki nauyi. Mai ɗaukar nauyi 57 kg mai jan kilo 200 yana motsawa sau 3.5 nauyin jikinta babu wani ɗan wasa na buɗewa wanda ya kusanci wannan rabo. Ƙungiyoyi suna amfani da coefficients (DOTS, GL) don kwatanta tsakanin azuzuwan, kuma jerin sunayen sun canza gaba ɗaya da zarar kun yi.

Abin da duk wannan ke nufi ga horo

Hanyar ta zama ta yau da kullum. Wadannan matan suna yin irin aikin da kuke yi, amma na tsawon lokaci kuma tare da tsari mafi kyau yawanci shekaru 10 zuwa 15 na horo ba tare da katsewa ba.

• Babban aikin: 35 sets na 36 reps a 8090%90% na daya-reps max, 24 sau a mako da daga.
• Ka huta: Minti uku da biyar tsakanin saiti mai nauyi. Saurin hutawa yana rage nauyi a kan sandar, kuma ƙarfin yana gina nauyi.
• Yadda ake ci gaba: a farkon shekara, ƙara kimanin 2.5 kg a mako zuwa squat da deadlift da 11.1.25 kg zuwa latsa shi ne gaskiya. Bayan haka, sai ya soma saurin sauka, kuma hakan al'ada ne.
• Abincin abinci: 1.62.22.2 g na furotin a kowace kilogram na nauyin jiki a kowace rana, tare da isasshen adadin kuzari. Ƙarfin yana ƙarewa a cikin rashi.
• Dawowar da aka samu: 79 hours na barci da kuma wani haske mako (a deload) kowane 48 makonni.

Manufa mai ma'ana ga yawancin mata bayan shekaru biyu zuwa uku na horo mai tsanani: squat 1.251.51.5 sau nauyin jiki, deadlift 1.5 1.52 sau nauyin jiki, bench press 0.71.51 sau nauyin jiki. Wannan ya riga ya sanya ka sama da matsakaici kuma ba shi da wani abu da ya shafi gasar.

Lokacin da za ka je wurin likita

Horar da nauyi ba shi da haɗari ga yawancin mutane masu lafiya, amma waɗannan ba abubuwa ba ne da za a jira:

• Ciwon kirji, rashin hankali ko numfashi ba daidai ba ne da saitin gaggawa.
• Rashin ruwan hoda mai launin shayi tare da ciwo mai tsanani da kumburi 247272 hours bayan wani aiki mai wuya (mai yiwuwa rhabdomyolysis) gaggawa.
• Sau uku a jere ba a samu al'ada ba a cikin mace mai horo sau da yawa alamar rashin ƙarfin makamashi; duba shi da gwajin jini.
• Rashin jin daɗi, rauni ko ciwo da ke sauka a hannu ko kafa bayan ɗagawa.
• Wani kumfa a cikin ƙashin ƙugu ko kewaye da ƙugu wanda ya bayyana lokacin da kake matsawa (mai yiwuwa hernia).
• Matsayin jini na hutawa a kai a kai sama da 140/90 duba shi kafin ƙoƙarin ɗaukar nauyi.
• Ciwon gida ko na baya da ke ci gaba fiye da mako biyu, ko farkawa da dare.

Gajerun bayanai

• Babu wata mace mafi karfi taken ya kasance ga 'yan wasa daban-daban a cikin karfi, ƙarfin hali da kuma nauyin nauyi.
• Mata mafi karfi a duniya sun kasance masu rinjaye na 'yan wasan Birtaniya; Lucy Underdown ita ce ta farko da ta janye fiye da 300 kg (kimanin 305 kg).
• A cikin nauyin nauyin nauyi masu nauyi sune Tamara Walcott (mutuwar kusan 290 kg) da Sonita Muluh (jimlar sama da 650 kg).
• Li Wenwen, tare da nauyin 187 kg mai tsabta da kuma nauyin 335 kg, yana wakiltar mafi girman fashewar ƙarfi.
• Hanyar iri daya ce ga kowa: 35 sets na 36 reps a 809090%, 1.62.22.2 g na furotin da kg, 79 hours na barci, da kuma shekaru na haƙuri.