Kini gbigba agbara? O jẹ gbigbe agbara, ninu eyiti awọn elere idaraya ti njijadu ni awọn adaṣe mẹta - squat pẹlu barbell lori awọn ejika wọn, ibujoko tẹ ati iku iku. O nilo lati gbe iwuwo ti o pọ julọ fun atunwi kan. Aṣeyọri ni ọkan ti o ni apapọ ti o ga julọ ni awọn agbeka mẹta ninu ẹka iwuwo rẹ.
O tun jẹ gbogbo aṣa. Awọn ere-idije ti o dabi diẹ sii bi awọn ere orin apata, ifẹ ọrun giga ti Yuri Belkin, awọn eniyan ti awọn tuntun tuntun ati awọn alagbodiyan ti o jẹ ọdun 60 lagbara ju ọpọlọpọ awọn olugbọ lọ, awọn idile pẹlu awọn ọmọde ni gbongan-gbogbo eyi jẹ gbigbe agbara. Idaraya yii le jẹ ki ẹnikẹni lagbara ti o mọ bi a ṣe le farada, ṣiṣẹ ni ere idaraya ati gbero igbesi aye wọn.
Kini gbigba agbara?
Ni ibẹrẹ ti ọdun 20, a bi gymnastics agbara ni Russia. Ologba ere idaraya ti Dr.Krayevsky gbega awọn otitọ ti o rọrun:
- ọkunrin kan gbọdọ jẹ alagbara ati lokun, laibikita ohun ti o ba ṣe;
- ikẹkọ resistance gba ẹnikẹni laaye lati di alagbara;
- o nilo lati ṣe ni deede ati ni ibamu si ero, ṣe awọn irọsẹ, awọn apaniyan ati awọn titẹ.
Ṣugbọn ni idaji akọkọ ti ọgọrun ọdun 20, igbega gbigbe nikan ni idagbasoke. Awọn iwuwo iwuwo kunle, ibujoko ti a tẹ lakoko ti o dubulẹ ati duro, ṣe awọn apaniyan pẹlu awọn idimu oriṣiriṣi, gbe agbega si awọn biceps lati di alagbara. Laarin ara wọn, wọn dije ninu awọn iṣipopada wọnyi lẹhin awọn oju iṣẹlẹ naa. Afikun asiko, awọn ẹlẹsẹ, awọn apaniyan iku, ati awọn itẹwe ibujoko ti di olokiki pẹlu awọn alamọde ere idaraya lasan. Idije AMẸRIKA laigba aṣẹ akọkọ ninu awọn agbeka mẹta wọnyi waye ni ọdun 1964. Ati ni ọdun 1972, a ṣẹda International Powerlifting Federation (IPF).
Lati akoko yẹn, awọn idije ti waye ni ibamu si awọn ofin ode oni:
- Awọn elere idaraya ti pin si awọn ẹka iwuwo.
- Awọn ọkunrin ati awọn obinrin dije lọtọ.
- Awọn igbiyanju mẹta ni a fun fun idaraya kọọkan.
- Idije naa bẹrẹ pẹlu irọsẹ kan, lẹhinna tẹ ibujoko kan, ati iku iku pari.
- Awọn adaṣe ni a ṣe ni ibamu si awọn ofin kan. Squatting bẹrẹ ni aṣẹ ti adajọ. Elere yẹ ki o de ijinle ti o joko nibiti awọn egungun ibadi wa ni isalẹ orokun orokun ati dide. Ninu ibujoko ibujoko, ni ibamu si awọn ofin ti awọn federations oriṣiriṣi, boya mẹta (bẹrẹ, tẹ ibujoko, awọn iduro) tabi awọn ẹgbẹ meji (ibujoko ibujoko ati awọn iduro), ṣugbọn nibikibi o nilo lati fi ọwọ kan àyà pẹlu ọpa ati tẹ nikan lori aṣẹ. Ninu iku iku, o nilo lati gbe iwuwo soke ki o duro de aṣẹ adajọ, nikan lẹhinna kekere rẹ.
- Awọn ọna ti a ṣe kii ṣe lori aṣẹ, pẹlu awọn iṣipo meji ati awọn aṣiṣe imọ-ẹrọ (labẹ-joko ni squat, ipinya ti pelvis lati ibujoko ninu tẹtẹ, awọn ejika ti ko faramọ ati awọn kneeskun ti ko ni ilara ninu iku) ko ka.
- A ṣẹgun olubori nipasẹ apao awọn adaṣe mẹta ni ẹka iwuwo kọọkan ati ni awọn ipo apapọ. Lati ṣe iṣiro awọn iwuwo ni awọn ofin pipe, awọn alasọdiwọn lo - Wilks, Glossbrenner, tabi iyeida tuntun ti a lo ninu IPF.
Powerlifting jẹ ere idaraya ti kii ṣe Olimpiiki... Eto Paralympics pẹlu itẹ itẹwe nikan, ṣugbọn gbogbo awọn federations ni o ni Awọn aṣaju-ija Agbaye, nibiti awọn elere idaraya to lagbara julọ kojọpọ.
Ni Ilu Russia eto kan wa ti awọn ile-iwe ere idaraya ọdọ, nibiti awọn apakan gbigbe agbara ṣiṣẹ ati awọn ọmọkunrin ati awọn ọmọbirin nkọ. Awọn elere idaraya agbalagba mura pẹlu awọn olukọni iṣowo ati sanwo fun ikẹkọ ti ara wọn.
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Awọn federations pataki ni Russia
IPF di apapo akọkọ ni Russia
A pe ẹka rẹ ti orilẹ-ede ni Russian Powerlifting Federation (RFP). (Oju opo wẹẹbu - http://fpr-info.ru/). O wa labẹ awọn ọwọ rẹ pe gbigbe agbara ọdọ dagba. Awọn ipo ati ipo ti FPR ni a yàn nipasẹ aṣẹ ti Ile-iṣẹ ti Ere idaraya ti Russia. Ẹya ti o yatọ ni isansa ti awọn aṣaju-ija orilẹ-ede ṣiṣi. Elere kan gbọdọ kọja ki o ṣe daradara ni agbegbe, awọn idije agbegbe lati le yẹ fun idije pataki kan tabi idije orilẹ-ede. FPR ṣe ibamu pẹlu awọn ofin WADA nipa gbigbe doping ninu awọn ere idaraya ati pe ko si awọn ipin laisi idanwo dandan fun lilo awọn nkan ti a ko leewọ.
| Aleebu ti FPR | Awọn konsi ti FPF |
| Ẹya naa ni ipin nipasẹ Ile-iṣẹ ti Ere idaraya, o ṣe iranlọwọ pupọ nigbati o ba wọ ile-ẹkọ giga ere idaraya tabi ni ikẹkọ. | Ipele ailera ti atilẹyin ohun elo. Awọn ere-idije agbegbe ni o le waye ni awọn agbegbe ile ti ko yẹ, pẹlu ohun-elo atijọ, ati ni awọn agbegbe latọna jijin. |
| Idije ni zonal ati awọn ere-idije ti o ga julọ ga, ọpọlọpọ awọn elere idaraya ni awọn ẹka, ẹmi idije ti ni idagbasoke daradara. | Aisi iṣakoso doping gidi ni awọn ere-idije ṣaaju zonal. |
| Anfani wa lati yẹ fun European ati World Championships ati pade lori pẹpẹ pẹlu awọn elere idaraya to lagbara julọ ni akoko wa. | Ilana bureaucratic fun sisẹ awọn ohun elo ati awọn akọle ẹbun. |
| Awọn ibeere ohun elo fun awọn ẹka ti o jẹ deede. Ko si awọn idije ifihan. | Eto ti o muna ti iwakọ fun idije ni awọn federations “yiyan”. |
NAP tabi Association Powerlifting Association
O ṣẹda lati jẹ ki awọn ere idaraya ṣii diẹ sii. Ni apapo yii, o le san owo ọya lododun kan ki o dije ni gbogbo awọn ere-idije ṣiṣi nibiti elere idaraya le de ọdọ. Awọn idije ti ọpọlọpọ awọn ipele ni o waye - lati awọn ere-idije ilu pẹlu iṣẹ iyansilẹ ti akọle si CMS si European ati World Championships. Ijọṣepọ yii ni akọkọ lati ṣafihan ifapapo fifa (apaniyan aṣa-ara ati sumo), fifa agbara pẹlu agbara lati ṣe tẹ sling-shot tẹ ati squat ni awọn ipari-ikunkun, bẹrẹ si mu awọn ere-idije ni awọn agbegbe ere idaraya - eyiti o jẹ idije apọju lododun ni Aqua Loo ni Sochi.
Oju opo wẹẹbu osise - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Ijọba apapọ nla kan, ti dagbasoke kii ṣe ni orilẹ-ede wa nikan, ṣugbọn tun ni AMẸRIKA, Finland ati Jẹmánì. Yatọ si dipo awọn ipo giga ati idiyele giga ti iṣakoso doping ni awọn ipin amateur. O ti san nipasẹ elere funrararẹ, ayafi ti o ba pe fun iṣakoso doping nipasẹ awọn onidajọ. Ko si iṣakoso doping ninu WPC.
Oju opo wẹẹbu osise - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Union of Powerlifters of Russia, SPR)
Awọn federations pataki mẹrin ti ṣọkan lati ṣe awọn ere-idije fun awọn elere idaraya to lagbara julọ. A ṣe akiyesi SPR ni ijọba ti o dagbasoke julọ, o ti ni igbega ni igbega ni awọn agbegbe ati pe o ni oṣiṣẹ titilai ti awọn adajọ ati awọn igbimọ doping. WRPF ni federation yiyan akọkọ lati ya awọn elere idaraya amọdaju kuro lọdọ awọn ope lasan ti ko dari iṣakoso. Awọn elere idaraya ti o lagbara julọ dije nibi - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. WRPF ni ẹka kan ni Ilu Amẹrika ati ti gbalejo nipasẹ Dan Green ati Chaker Holcomb. Boris Ivanovich Sheiko ni adajọ agba ti awọn ere-idije kariaye ti VRPF laarin awọn elere idaraya amọdaju.
WPU
Fọọmu ti aburo julọ ni Russia laarin awọn ti o mu awọn idije kariaye. O yato si iyoku ni pe awọn elere idaraya ni VPU ko sanwo fun iṣakoso doping ti wọn ba dije ni ẹka ti o yẹ.
| Aleebu ti awọn federations miiran | Awọn konsi ti awọn federations miiran |
| Enikeni le kopa ninu wọn, laibikita ọjọ-ori, abo ati ikẹkọ akọkọ. Ti elere idaraya gbagbọ pe o ti ṣetan, o le wọ inu idije naa. | Iṣakoso Doping ni diẹ ninu awọn ere-idije jẹ ilana. Awọn onidajọ ko ni ọranyan lati pe ẹnikẹni ti o dabi ifura fun iṣakoso. Awọn elere idaraya ti ya nipasẹ ọpọlọpọ. Sitẹriọdu-lilo elere idaraya loorekoore di aṣaju ni pipin “mimọ” ati lọ si ile pẹlu ami-ami-ami kan. |
| Wọn mu awọn ere-idije fun awọn elere idaraya ti gbogbo awọn ipele pẹlu adagun ere onipokinni, eyiti o ṣọwọn ni gbigbe agbara. | Fun ipinnu awọn akọle ni ibi gbogbo, ayafi fun VPU ati NAP, onínọmbà fun doping ni a sanwo fun ominira. Ni akoko kikọ yi, idiyele iru iṣiro bẹ ni SPR ati VOC jẹ 8,900 rubles. |
| Wọn ṣe agbejade awọn ere idaraya - wọn ṣetọju awọn oju-iwe lori awọn nẹtiwọọki awujọ, titu awọn fidio, ṣe igbasilẹ gbogbo awọn ere-idije. | Awọn idiyele idije jẹ giga. Ni apapọ - lati 1500 fun awọn idije ilu si 3600 rubles fun orilẹ-ede ati ti kariaye. Atilẹyin ọranyan lododun tun wa si SPR, NAP ati VRPF. |
| Awọn idije kii ṣe ni triathlon nikan, ṣugbọn tun ni fifẹ, awọn titẹ ibujoko, awọn apaniyan lọtọ, bakanna pẹlu gbigbe ti o muna fun biceps, awọn ere idaraya agbara (titẹ duro ati gbigbe fun biceps), loglift (gbígbé àkọọlẹ kan), ibujoko awọn eniyan (fun nọmba awọn atunwi). | Ni diẹ ninu awọn ere-idije awọn eniyan 1-2 wa ninu ẹka naa. Ti o ni idi ti ọpọlọpọ awọn ara ilu Yuroopu ati Agbaye wa ni yiyan. |
| Wọn ya awọn elere idaraya ti o kọja nipasẹ idanwo oogun ati awọn ti o yan lati ma ṣe. | Ọpọlọpọ awọn ere-idije ere ifihan pẹlu awọn iṣẹ bikini amọdaju laarin awọn ṣiṣan ati awọn ifihan jẹ aibalẹ fun awọn elere idaraya, bi wọn ṣe mu ni ibamu si awọn ilana ati pe ko gba laaye adaṣe to pe. |
Elere naa yan lori tirẹ nibiti yoo ṣe ati bi o ṣe le ṣe ikẹkọ.
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Awọn ajohunše, awọn akọle ati awọn onipò
Ninu FPR, awọn nọmba ti wa ni sọtọ lati ọdọ 3 junior si ọlá ti o jẹ elere idaraya... Ni awọn federations miiran, a yan akọle “Elite” dipo ZMS. Awọn ajohunše yatọ nipasẹ awọn ẹka iwuwo, wọn yatọ si fun awọn ọkunrin ati awọn obinrin. Ninu NAP ati VPU “olùsọdipúpọ oniwosan” wa ti o dinku awọn ibeere ti awọn ipele fun awọn eniyan ti o ju ọdun 40 lọ.
Fun apẹẹrẹ, tabili atẹle n fihan awọn iṣedede IPF fun ibawi “igbega agbara Ayebaye”:
| Awọn ẹka iwuwo | MSMK | MC | CCM | Emi | II | III | Emi odo | II odo | III odo | |
| OBIRIN | 43 | 205,0 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | 97,5 | 90,0 | |
| 47 | 330,0 | 250,0 | 210,0 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | 97,5 | |
| 52 | 355,0 | 280,0 | 245,0 | 195,0 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | |
| 57 | 385,0 | 310,0 | 275,0 | 205,0 | 185,0 | 165,0 | 145,0 | 125,0 | 115,0 | |
| 63 | 420,0 | 340,0 | 305,0 | 230,0 | 200,0 | 180,0 | 160,0 | 140,0 | 125,0 | |
| 72 | 445,0 | 365,0 | 325,0 | 260,0 | 225,0 | 200,0 | 180,0 | 160,0 | 140,0 | |
| 84 | 470,0 | 385,0 | 350,0 | 295,0 | 255,0 | 220,0 | 200,0 | 180,0 | 160,0 | |
| 84+ | 520,0 | 410,0 | 375,0 | 317,5 | 285,0 | 250,0 | 220,0 | 200,0 | 180,0 | |
| Awọn ọkunrin | 53 | 390,0 | 340,0 | 300,0 | 265,0 | 240,0 | 215,0 | 200,0 | 185,0 | |
| 59 | 535,0 | 460,0 | 385,0 | 340,0 | 300,0 | 275,0 | 245,0 | 225,0 | 205,0 | |
| 66 | 605,0 | 510,0 | 425,0 | 380,0 | 335,0 | 305,0 | 270,0 | 245,0 | 215,0 | |
| 74 | 680,0 | 560,0 | 460,0 | 415,0 | 365,0 | 325,0 | 295,0 | 260,0 | 230,0 | |
| 83 | 735,0 | 610,0 | 500,0 | 455,0 | 400,0 | 350,0 | 320,0 | 290,0 | 255,0 | |
| 93 | 775,0 | 660,0 | 540,0 | 480,0 | 430,0 | 385,0 | 345,0 | 315,0 | 275,0 | |
| 105 | 815,0 | 710,0 | 585,0 | 510,0 | 460,0 | 415,0 | 370,0 | 330,0 | 300,0 | |
| 120 | 855,0 | 760,0 | 635,0 | 555,0 | 505,0 | 455,0 | 395,0 | 355,0 | 325,0 | |
| 120+ | 932,5 | 815,0 | 690,0 | 585,0 | 525,0 | 485,0 | 425,0 | 370,0 | 345,0 | |
Anfani ati ipalara
Awọn anfani agbara
- Gbogbo awọn ẹgbẹ iṣan ni okun, nọmba elere idaraya ti wa ni akoso.
- Awọn afihan agbara n ni ilọsiwaju.
- Irọrun ati iṣọkan ndagba.
- Ti wa ni atunse.
- O le padanu iwuwo tabi mu iwọn iṣan pọ si - gbogbo rẹ da lori ounjẹ.
- A ti kọ ipilẹ ti o dara fun didaṣe eyikeyi iru ere idaraya.
Ipalara ti o pọju tun wa:
- Ewu eewu ga to.
- Awọn adaṣe nira ati gigun.
- Di igbẹkẹle lori awọn iwuwo ṣiṣẹ ati awọn abajade idije. Eyi nyorisi lilo aibikita ti oogun oogun ati awọn iṣoro nipa ti ẹmi, paapaa ni awọn olubere.
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Anfani ati alailanfani
| aleebu | Awọn minisita |
| Wa fun awọn eniyan ti gbogbo awọn ọjọ-ori ati awọn ipele ọgbọn. | Ko ṣe pataki lati nireti ere idaraya ti kii ṣe Olympic, atilẹyin lati ilu tabi ẹnikẹni miiran. |
| Awọn alabapade tuntun, isọdọkan. | Ko dara fun awọn eniyan ti o ni awọn iṣoro ijẹẹmu, imularada ati awọn iṣeto iṣẹ nira. |
| O rọrun lati ṣakoso wahala ati awọn ẹdun odi ni igbesi aye. | O jẹ iye owo pupọ - ni afikun si ṣiṣe alabapin si ere idaraya, iwọ yoo nilo awọn tights, ọwọ ati awọn bandage orokun, awọn iṣẹ ti olukọni fun siseto ilana ati fifa eto kan soke, gbigbe fifẹ fun awọn irọsẹ, awọn onija fun pipa, fifọ awọn owo ni awọn idije. Afikun ẹrọ le nilo. |
| Ilana idije n ṣiṣẹ bi iwuri fun adaṣe deede. | Ti eniyan ba fẹran gbigbe gaan gaan, ni akoko pupọ ohun gbogbo yoo wa pẹlu tcnu lori gbigbe agbara - iṣeto iṣẹ yoo ṣatunṣe si ikẹkọ, awọn ọmọde yoo ṣe atẹjade ibujoko, isinmi yoo ṣe deede pẹlu idije naa, ati pe awọn eniyan “afikun” yoo fi igbesi aye rẹ silẹ. Eyi tun le kan si awọn iyawo, awọn ọkọ ati awọn ibatan miiran. |
Eto akobere
Awọn olubere ni a fun ni ọpọlọpọ awọn ero fun awọn kilasi:
- Ilọsiwaju laini... Ile-iṣẹ squat, ibujoko ibujoko, ati ipaniyan apaniyan lojoojumọ, tumọ si pe wọn ṣe ni awọn ọjọ oriṣiriṣi (fun apẹẹrẹ, Ọjọ-Ọjọ-Ọjọbọ-Ọjọ Ẹtì). Ni ọsẹ akọkọ, elere idaraya ṣe awọn atunwi 5 ni awọn ọna 5, lati ọsẹ si ọsẹ ti iwuwo iṣẹ rẹ pọ si nipasẹ 2.5-5 kg, ati nọmba awọn atunwi dinku nipasẹ 1. Lẹhin ti elere idaraya de awọn atunwi 2, ọsẹ kan ti ikẹkọ ina ati lẹhinna tun ọmọ naa ṣe. Ni afikun si awọn agbeka ipilẹ, iye kan ti oluranlọwọ ni a ro - awọn adaṣe ti o dagbasoke awọn iṣan to wulo fun awọn agbeka ipilẹ mẹta. A ṣe iṣeduro ero yii lati ṣee ṣe ni akọkọ ati yipada si awọn iyika Sheiko tabi awọn omiiran, ni kete ti elere idaraya duro ni idagbasoke ti agbara.
- Awọn iyipo BI Sheiko... Fun awọn elere idaraya pre-CCM, iwọnyi pẹlu ijoko ati awọn adaṣe ibujoko ni Ọjọ Ọjọ aarọ ati Ọjọ Jimọ, ati awọn iku ati awọn adaṣe tẹ ibujoko ni ọjọ Ọjọbọ. Elere idaraya n ṣiṣẹ ni ibiti 70-80% ti o pọju ọkan-rep fun awọn atunṣe 2-5. Fifuye awọn iyipo ni awọn igbi omi.
- Igba akoko igbasilẹ ti ko rọrun... Elere idaraya yipada laarin awọn adaṣe ina ati alabọde, ṣiṣe awọn adaṣe ti o wuwo nikan ni ipari iyipo ọsẹ 6. Fun ọkan ti o rọrun, o ṣiṣẹ ni 50-60 ida ọgọrun ti o pọju ni awọn atunṣe 4-5, fun apapọ - 70-80 ni awọn atunṣe mẹta. Awọn adaṣe le ṣee kọ ni ibamu si ipilẹ-ọsẹ kanna bii ti Sheiko. Ti yan awọn adaṣe atilẹyin fun gbogbo awọn ẹgbẹ iṣan.
Ni isalẹ ni eto fun awọn olubere ni akoko igbaradi fun awọn ọsẹ 4. Lati ṣaṣeyọri rẹ, o nilo lati mọ iwọn atunwi ọkan rẹ (RM) ninu awọn adaṣe mẹta akọkọ. Awọn ipin ogorun ninu eka naa tọka gangan lati ọdọ rẹ.
| Ọsẹ 1 | |
| Ọjọ 1 (Ọjọ aarọ) | |
| 1. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Awọn ile-iṣẹ Barbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Ti dumbbells dubulẹ | 5x10 |
| 5. Awọn atunse pẹlu barbell (duro) | 5x10 |
| Ọjọ 3 (Ọjọbọ) | |
| 1. Ikú | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Ibujoko tẹ ti o dubulẹ lori ibujoko tẹri | 6x4 |
| 3. Dips pẹlu awọn iwuwo | 5x5 |
| 4. Nfa lati awọn lọọgan skirting | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Fifun mimu jakejado ti bulọọki oke si àyà | 5x8 |
| 6. Tẹ | 3x15 |
| Ọjọ 5 (Ọjọ Ẹtì) | |
| 1. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Ibujoko tẹ ti dumbbells | 5x10 |
| 3. Barbell Squats | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Faranse ibujoko tẹ | 5x12 |
| 5. Aye ti igi si igbanu | 5x8 |
| Ọsẹ meji 2la | |
| Ọjọ 1 (Ọjọ aarọ) | |
| 1. Awọn squats pẹlu barbell | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Ibujoko tẹ ti dumbbells | 5x10 |
| 4. Awọn titẹ-soke lati ilẹ-ilẹ (awọn ọwọ ti o gbooro ju awọn ejika lọ) | 5x10 |
| 5. Barbell squats | 55% 1х3, 65% 1х3, 75% 4х3 |
| 6. Fa fifa mu jakejado ti bulọọki oke si àyà | 5x8 |
| Ọjọ 3 (Ọjọbọ) | |
| 1. Iku iku si awọn kneeskun | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Alaye ninu nkan ti o peck-dekini | 5x10 |
| 4. Ikú | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Aye ti bulọọki isalẹ pẹlu mimu dín | 5x10 |
| Ọjọ 5 (Ọjọ Ẹtì) | |
| 1. Awọn squats pẹlu barbell | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Kana lori bulọọki isalẹ (fun triceps) | 5x10 |
| 5. Barbell squats | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Awọn atunse pẹlu barbell | 5x6 |
| 3 ọsẹ | |
| Ọjọ 1 (Ọjọ aarọ) | |
| 1. Awọn squats pẹlu barbell | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Awọn squats | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Eke Ẹsẹ Eke | 5x12 |
| Ọjọ 3 (Ọjọbọ) | |
| 1. Iku iku si awọn kneeskun | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Fifi dumbbells silẹ | 4x10 |
| 4. Iku iku lati awọn igbimọ skirting | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Iku iku lori awọn ẹsẹ gbooro | 5x6 |
| 6. Tẹ | 3x15 |
| Ọjọ 5 (Ọjọ Ẹtì) | |
| 1. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Awọn ile-iṣẹ Barbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Fifi dumbbells silẹ | 5x12 |
| 5. Hyperextension | 5x12 |
| 4 ọsẹ | |
| Ọjọ 1 (Ọjọ aarọ) | |
| 1. Awọn squats pẹlu barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Fifi dumbbells silẹ | 5x10 |
| 4. Dips lori awọn ifi ti ko ni iru | 5x8 |
| 5. Barbell squats | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6. Awọn atunse pẹlu barbell (duro) | 5x5 |
| Ọjọ 3 (Ọjọbọ) | |
| 1. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ikú | 50% 1х4, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 3. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Fifi dumbbells silẹ | 5x10 |
| 5. Fa ti ohun amorindun lẹhin ori | 5x8 |
| Ọjọ 5 (Ọjọ Ẹtì) | |
| 1. Awọn squats pẹlu barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Ibujoko tẹ dubulẹ lori petele kan ibujoko | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Kana lori awọn ẹsẹ gbooro | 4x6 |
| 6. Tẹ | 3x15 |
O le ṣe igbasilẹ ati tẹ sita eto Nibi.
Awọn ohun elo fifun agbara
Awọn ohun elo ti ko ni atilẹyin ni a gba laaye ni gbogbo awọn federations ati awọn ipin. O pẹlu igbanu kan, awọn paadi orokun rirọ, awọn bata jijakadi, awọn bata fifẹ, awọn igbona ẹsẹ lati daabobo awọn ẹsẹ nigbati wọn ba n fa.
Fikun ẹrọ (atilẹyin) ohun elo ni a gba laaye nikan ni pipin ohun elo. Eyi pẹlu squat iwuwo iwuwo ati fifo fifo apaniyan, seeti ibujoko kan, ati awọn slingshots ijoko. Tun wa pẹlu awọn bandage orokun ati ọwọ.
Awọn eniyan ti ko ni alabapade lati gbe agbara pọ nigbagbogbo jẹ iyalẹnu - iru ere idaraya ni eyi nibiti ohun elo funrararẹ gbe awọn iwuwo fun elere idaraya. Ṣugbọn wọn ko tọ patapata. Nitoribẹẹ, atilẹyin afikun gba ọ laaye lati jabọ lori awọn kilo diẹ diẹ ninu iṣipopada kọọkan (lati 5 si 150 kg ati paapaa diẹ sii), ṣugbọn eyi nilo ipilẹ to lagbara, ilana kan ati ọgbọn kan.
