ओलंपिक के महानतम एथलीट: इतिहास के सबसे ज्यादा पदक जीतने वाले खिलाड़ी

नई दिल्ली: पेरिस ओलंपिक 2024, दुनिया भर के अद्वितीय एथलीटों की उम्मीदें ऊंची हो रही हैं। इनमें अमेरिकी तैराक कैटी लेडेकी भी शामिल हैं, जिन्होंने अब तक 10 ओलंपिक पदक जीते हैं और इस बार भी कई और पदक जीतने की उम्मीद है। उनकी संभावित प्रदर्शन उन्हें इतिहास के सबसे अधिक पदक जीतने वाले एथलीटों की श्रेणी में और ऊँचा स्थान दिला सकती है।
यहाँ कुछ सबसे महान एथलीटों की एक झलक है जिन्होंने ओलंपिक मंच पर अपने असाधारण पदक संख्या के साथ अपना नाम दर्ज किया है:
माइकल फेल्प्स (USA) – 2004-2016
प्रसिद्ध तैराक ने 28 ओलंपिक पदक जीते हैं, जिनमें 23 गोल्ड, 3 सिल्वर, और 2 ब्रॉन्ज शामिल हैं। उनकी चार ओलंपिक खेलों (2004, 2008, 2012, 2016) में जीत ने उन्हें सभी समय के सबसे महान ओलंपियन के रूप में स्थापित किया है।

नताली कौगलिन (USA) – 2004-2012
तैराक नताली कौगलिन ने अपने करियर में 12 पदक जीते हैं, जिनमें 3 गोल्ड, 4 सिल्वर, और 5 ब्रॉन्ज शामिल हैं। उनकी उपलब्धियाँ तीन ओलंपिक खेलों (2004, 2008, 2012) तक फैली हुई हैं।

अलेक्सेई नेमव (रूस) – 1996-2004
जिमनास्ट ने 12 पदक जीते हैं, जिनमें 4 गोल्ड, 2 सिल्वर, और 6 ब्रॉन्ज शामिल हैं। उनके प्रदर्शन 1996, 2000, और 2004 के खेलों में रिकॉर्ड किए गए हैं।

डारा टॉरेस (USA) – 1984-2008
पाँच ओलंपिक खेलों में अपनी उपस्थिति के साथ, टॉरेस ने 12 पदक जीते हैं, जिनमें 4 गोल्ड, 4 सिल्वर, और 4 ब्रॉन्ज शामिल हैं। खेलों में उनकी अद्वितीय अवधि उनके शानदार कौशल और समर्पण को दर्शाती है।

रयान लोच्टे (USA) – 2004-2016
एक और तैराकी आइकॉन, लोchte ने अपने करियर में 11 पदक प्राप्त किए हैं: 6 गोल्ड, 3 सिल्वर, और 2 ब्रॉन्ज। उनकी ओलंपिक यात्रा 2004, 2008, 2012, और 2016 के खेलों में रही है।

इसाबेल वर्थ (जर्मनी) – 1992-2020
घुड़सवारी की ड्रेसाज में एक प्रमुख खिलाड़ी, वर्थ ने अपने शानदार करियर में 12 पदक प्राप्त किए हैं, जिनमें 7 गोल्ड और 5 सिल्वर शामिल हैं। उनकी उपलब्धियाँ 1992 से 2020 तक फैली हुई हैं।

जैनी थॉम्पसन (USA) – 1992-2004
तैराक की शानदार उपलब्धियाँ 8 गोल्ड, 3 सिल्वर, और 1 ब्रॉन्ज के साथ 12 पदकों में समाहित हैं। उनके ओलंपिक सफलताएँ चार खेलों (1992, 1996, 2000, 2004) में आई हैं।

सावाओ काटो (जापान) – 1968-1976
जिमनास्टिक्स के दिग्गज ने 12 पदक प्राप्त किए हैं, जिनमें 8 गोल्ड, 3 सिल्वर, और 1 ब्रॉन्ज शामिल हैं। उनकी उपलब्धियाँ 1968, 1972, और 1976 के खेलों में दर्ज की गई हैं।

ब्योर्न डाहली (नॉर्वे) – 1992-1998
क्रॉस-कंट्री स्कीइंग के सबसे बड़े खिलाड़ी ने 12 पदक प्राप्त किए हैं: 8 गोल्ड और 4 सिल्वर। उनकी ओलंपिक जीत 1992 और 1994 के खेलों में आई हैं।

बिर्गिट फिशर (जर्मनी) – 1980-2004
कैनोइंग में उनकी प्रमुखता उनके 12 पदकों में दिखाई देती है, जिनमें 8 गोल्ड और 4 सिल्वर शामिल हैं। उनका ओलंपिक करियर 1980 से 2004 तक फैला हुआ है।

जैसे-जैसे पेरिस ओलंपिक 2024 का आयोजन नजदीक आता है, कैटी लेडेकी की संभावित सफलता इस सूची में उन्हें और ऊँचाई पर ले जा सकती है और उन्हें सबसे महान तैराकों में से एक बना सकती है।
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This is the largest and heaviest muscle within the body
and is the primary extensor muscle of the hip. It’s positioned
at the again of the hip joint, and its main perform
is to take care of a standing posture.
The greatest rep vary and load will depend on what
you’re seeking to obtain. This lunge variation increases the issue of the cable rear lunge because you’ll go deeper into the lunge.
The lunge can be nice for individuals who have issue staying balanced or have knee
concerns as a end result of it reduces the knee joints stress.
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If you only work your quads, it’ll lead to muscular imbalance that affects every thing from the greatest way you walk and stand
to your hip and knee movement.
Finally, I hinted earlier about lightening the load, perfecting your type, and specializing in the focused space you’re making an attempt to train. Look at it this
fashion, if what you’re doing isn’t working
then why maintain doing it? The Seated Leg Curl Machine
usually consists of a seat with a padded leg relaxation and a weighted
stack. The user sits with their legs prolonged and locations their lower legs against the padded leg rest.
The high 9 exercise machines to add for a complete hamstring exercise.
We need to work on our hamstring muscles to make them bigger and
stronger, but it can be exhausting to do it with just free
weights. We’ve all been there—those days when simply getting to the health
club feels more durable than the exercise itself.
Right Here are thirteen of the best workouts for legs carried out on a cable pulley
system health club. A glute ham developer, generally called the glute ham elevate or simply GHD, is likely certainly one of the best machines for isolating
a number of posterior chain muscle tissue. It tends to be favored by athletes corresponding to
powerlifters who find that it offers good carry over to workouts such as the barbell squat.
Whether you’re a seasoned pro or simply beginning out,
we offer expert suggestions and dependable recommendation that can assist you create the last word fitness center experience in the consolation of
your individual home. It’s a simple workout, but do it properly, and it should get all your muscular
tissues fired up. Here’s a quick exercise you can attempt on the subsequent Smith machine
you see in your native health club or when you’ve purchased one on your residence fitness center.
If you employ nothing however the Smith machine, you would possibly encounter
a few accidents because of the overuse of certain muscle tissue and the underuse of your stabilizers.
Another aspect to assume about is that it removes plenty of work out of your stabilizer muscular tissues.
By using a half rack in your squats you’ll be steady
in your setup and safe if you drop the load. Make certain that
the bench is set to a steep angle so as to isolate the glutes.
As it gets easier, you can also make it more durable by including another rep each
session and/or lowering your rest durations. Kneeling cable
kickbacks particularly goal the gluteus maximus whereas using the hamstrings as
the accent muscle group. This exercise is nice for activating the upper-back muscular tissues – the rhomboids and the traps.
For triceps brachii, we now have two workout routines – single-arm cable tricep pushdowns and bent-over cable
tricep kickbacks.
It’s a fantastic train to add on the end of your exercise as it will get the blood pumping and burns like
hell. Reverse lunges are presumably one of many simpler variations of the lunge, however they can still give you one hell of a leg
pump. Familiarize your self with the structure, find
totally different train areas, and understand the available equipment.
While Planet Fitness encourages a well-rounded strategy to
health, it focuses on creating a cushty and judgment-free surroundings for individuals, no matter
fitness stage. Many Planet Health areas supply all-day entry, allowing members to work out at any
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Resting the bar in your shoulders means there’s a lengthy lever,
and you could feel it more in your lumbar backbone than your glutes and hammies.
Smith machine Romanian deadlifts are comparatively lower back-friendly,
and you’ll most likely really feel it more in your muscles and fewer in your spine.
With lunges, you work one leg at a time, which is a handy approach to spot and fix energy and muscle imbalances.
There are many alternative lunges to select from, together with
ahead, lateral, and strolling. The position of your
ft and the angle of your torso implies that
hack squats are extra quads-centric than common squats.
Nonetheless, you will need a hack squat machine to do this exercise.
In this article, I reveal the 12 most effective leg exercises and
exercises you are able to do with this gym staple.
The reps (short for repetitions) are the variety of times you need to carry out an train earlier
than taking a break. We will begin with some again workout routines – V-bar lat pulldowns to focus on the
lats from a different angle and produce some variation into the exercise.
Lastly, we’ll put the day to relaxation by
performing some standing cable calf raises to build our calves.
For hypertrophy, it is strongly recommended that you just carry out 8-12 repetitions for each set
while lifting weights which are around 70%-85% of your 1RM capabilities [3].
These machines hit the inside and outer thigh, the muscle tissue
which might be important for hip stability and everyday actions.
Since the actions on the hip abduction/adduction machine
are slow and managed there is less chance of inflicting damage to the focused and surrounding muscular tissues.
Since you’re sitting down, there’s also a lower
likelihood of any decrease back points.
You’re unsupported, lifting up and down in your
toes to have interaction the calf muscle. Both variations of the
exercise purpose to focus on the muscular tissues at the back of the decrease leg.
The hack squat machine engages fewer muscles than the regular squat.
So, you’ll be succesful of raise greater than you would when it’s just you and a barbell.
It’s appropriate for those seeking to the motion and to target
the quads and hamstrings a little higher. If you’ve injured your hamstring,
you’re in for a protracted recovery. Leg curl machines
provide you with controlled actions that won’t jerk your
muscular tissues and ligaments around.
These muscular tissues are pivotal for actions like strolling,
running, and sustaining stability. Constructing strong calves not solely improves athletic prowess but additionally provides crucial ankle
stability. The volume of your workout program refers back to the number of units, reps, and workouts
performed in every exercise. If you don’t have a platform to carry out the standing cable one-leg calf elevate from,
you can do it on the floor. It’s an unconventional motion, but
it’s very efficient for constructing the lower posterior chain muscle tissue.
The cable standing leg curl is useful when you can’t access a leg
curl machine.
After completing the half-cycle of our push-pull-legs cable machine exercise plan,
you’ll be able to take a rest day to let your muscles chill
out and recuperate. Our 6-day cable machine exercise, subsequently, is designed using scientific principles to guarantee that you realize your fitness goals within the least period of time
possible. The training quantity (number of units and reps) is already talked about.
In such machines, the vary and the trail of motion will be utterly mounted.
So, there may be little margin for error, ensuring injury-free time on the gym.
Moreover, cable workouts are identified for putting stress on the muscular tissues and not
the joints, guaranteeing optimum effectiveness for every exercise.
Many current top trainers worth their salt are going again to the unique
methods of coaching circa the Nineteen Sixties and earlier.
Before machines had been prevalent, and the common public wouldn’t even consider stepping into a gym, free weights reigned supreme.
These machines let you overload your hamstrings safely with heavier
weights than free weights. Health Club machines may be an efficient way to build bigger,
stronger hamstrings and cut back injury risk.
A Smith Machine consists of a barbell fixed
inside metal rails, allowing solely vertical motion.
Performing the incline barbell bench press on the
Smith machine is certainly one of my go-to workouts during my chest workout.
3-day splits could be very efficient when it comes to power and muscle gains,
particularly if you follow the push-pull-leg routine. We then revert
to focusing on the hamstring by utilizing a curl machine.
Lastly, we start on the calves by doing the simple calf increase motion. For
any workout routine to be complete, it’s essential to
dedicate some workouts that will activate the core
muscular tissues specifically. The optimum restoration time for any broken muscle
group is hours [4].
With the cable machine, you’ll have a flat resistance curve that
creates fixed tension throughout an train. When we use the time period
range of movement, this refers to how far you can transfer your joints
in different instructions. When you perform exercises that move
your joints via their full vary of movement, you should
have higher ends in hypertrophy and power.
Regularly assess your strength and adjust your routine as needed.
Cable machine workouts can complement free weight
workouts, but it’s beneficial to include each in your routine for
a balanced workout. Cable calf raises to build energy and definition within the calf muscles.
This train targets the glutes, helping to build
energy and muscle tone in the posterior chain.
Following a sound routine full with practicing good technique,
specializing in fatigue, and without machines just might
be precisely what you need to jumpstart your leg gains
as soon as once more. You can both do each exercises in the identical week
(separated by three days or so) or you would alternate the 2 from week to week.
If you’re used to loading plates and lifting stacks then this
new method of training could have you in a bit of a flux.
The Place it lacks in the amount of hundreds used it duly makes
up in activation for muscle development.
Be certain to give consideration to flexing your hamstring as you pull the bar
in. Begin sluggish and add weight when you get more snug, and ensure to not strain or put
stress on your knees. Half racks are extremely versatile and can be utilized for numerous completely different exercises.
They take up much less area than a full rack, consisting of
two vertical posts with adjustable bars on all sides.
This allows you to set the peak of your barbell to your most well-liked level.
These adjustable bars additionally act as a spotter by offering a fail-safe to prevent the bar from hitting the
ground if you fail a raise. It will require placing an upright bench in front of the cable and placing ankle straps on the end of the cable.
The leg curl machine allows for isolation of the hamstrings
by flexing on the knee and pushing the lower leg in the path
of the hamstrings towards resistance. Secondary muscular tissues
activated are the gastrocnemius, which is the main calf muscle.
The main muscle activated through the hack squat are the quadriceps, adductors, and glutes.
As far as leg machines go, the hack squat is one of
the extra widespread machines as a end result of it being safer to use and
therefore minimising the chance of damage. The leg press is probably going the most typical leg
machine in a commercial health club. However, there are
several varieties of leg press machines, and these are the vertical leg press, the horizontal leg press
and 45 degree leg press.
Alternate your sequence of workouts each 2-4 weeks to prevent latency.
The Smith machine is a body weight arms workout
that strengthens and tones tricep muscles. It is simple to carry out and might match into anyone’s training program.
Most Smith machine workout routines are just about the same because the free weight model.
The solely difference is the variety of stabilizer muscular
tissues the Smith machine recruits is less.
Now you understand the most effective Smith machine workouts to develop your muscle tissue, you’re probably wondering how they’d fit
into your workout routine.
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