Gịnị bụ powerlifting? Nke a bụ ike na - enye ume nke ndị na - eme egwuregwu na - asọ mpi na mmemme atọ - squat nwere mkpịsị n’ubu ha, oche bench na ịnwụ anwụ. Ikwesiri ibuli ibu kachasị maka otu ugboro ugboro. Onye mmeri bụ onye nwere ngụkọta kachasị elu na mmegharị atọ na ụdị ibu ya.
Ọ bụkwa ọdịbendị niile. Asọmpi ndị na - eme egwuregwu dịka egwu egwu egwu, egwu elu igwe nke Yuri Belkin, igwe mmadụ bịara ọhụụ na ndị lagoro ezumike nka bụ ndị dị afọ 60 karịa ọtụtụ ndị na - ege ntị, ezinụlọ nwere ụmụaka nọ n'ụlọ mgbakọ - ihe a niile na - ewuli elu. Egwuregwu a nwere ike ime ka onye ọ bụla siri ike mara otú ọ ga-esi tachie obi, rụọ ọrụ mgbatị ahụ ma mee atụmatụ ndụ ha.
Gịnị bụ powerlifting?
Ná mmalite nke narị afọ nke 20, a mụrụ mgbatị ahụ ike na Russia. Lọ egwuregwu nke Dr.Krayevsky kwalitere eziokwu ndị dị mfe:
- nwoke aghaghi isi ike ma sie ike, n'agbanyeghị ihe ọ ga-eme;
- nkuzi iguzogide ndi mmadu n’enye onye obula ike;
- ịkwesịrị ime ya mgbe niile na dịka atụmatụ si eme, rụọ squats, deadlifts na presses.
Mana na ọkara nke mbụ nke narị afọ nke 20, naanị ibuli ihe dị elu mepụtara. Weightlifters squatted, bench press mgbe ha dina ma na-eguzo, rụrụ deadlifts na dị iche iche grips, weliri ndị barbell na biceps ike. N'ime onwe ha, ha na-asọ mpi na mmegharị ndị a n'azụ ihe nkiri. Ka oge na-aga, squats, deadlifts, na bench press were aghọwo ndị a ma ama na-aga mgbatị ahụ. Asọmpi mbụ US na-akwadoghị na mbido atọ a mere na 1964. Na 1972, e hiwere Federation International Powerlifting Federation (IPF).
Kemgbe ahụ, asọmpi asọmpi dị ka iwu nke oge a si dị:
- E kewara ndị na-agba ọsọ n’otu akụkụ dị arọ.
- Mụ nwoke na ụmụ nwanyị na-asọ mpi iche
- A na-enye mgbalị atọ maka mmega ahụ ọ bụla.
- Asọmpi ahụ na-amalite site na squat, wee pịa bench, na ndị nwụrụ anwụ ga-agwụ.
- A na-emega ahụ dịka iwu ụfọdụ si dị. Squatting amalite na iwu nke onye ọka ikpe. Onye na-eme egwuregwu kwesịrị iru ebe dị omimi ebe ọkpụkpụ pelvic dị n'okpuru ikpere ikpere wee bilie. Na bench pịa dị ka iwu nke federations dị iche iche, ma atọ (mmalite, bench pịa, guzo), ma ọ bụ ìgwè abụọ (bench pịa na nkwụnye), mana ebe ọ bụla ịchọrọ imetụ obi ahụ aka na mmanya ma pịa naanị na iwu. Na ọnwụ nwụrụ anwụ, ịkwesịrị ibuli ibu ma chere iwu onye ọka ikpe, naanị mgbe ahụ wedata ya.
- Enweghi iwu, enwere mmeghari abuo na njehie uzo (enweghi ike inodu na squat, nkewa nke pelvis site na bench na ndi oru nta akuko, ubu a na-adighi adighi aka na ikpere na-adighi adighi ike).
- A na-ekpebi onye mmeri site na nchikọta nke mmega ahụ na nke ọ bụla dị arọ yana n'ogo niile. Iji gbakọọ ịdị arọ ahụ n'ụzọ zuru oke, a na-eji ọnụọgụ - Wilks, Glossbrenner, ma ọ bụ ọnụọgụ ọhụrụ ejiri na IPF.
Ike ugwu bụ egwuregwu na-abụghị asọmpi Olympic... Ihe omume Paralympics gụnyere naanị bench pịa, mana gọọmentị niile na-ejide World Championship, ebe ndị egwuregwu kachasị ike gbakọtara.
Na Russia enwere usoro ụlọ akwụkwọ egwuregwu ntorobịa, ebe ngalaba ikike na-arụ ọrụ na ụmụ nwoke na ụmụ nwanyị na-azụ. Ndị na-eme egwuregwu okenye na-eji ndị na-azụ azụmaahịa akwadebe ma na-akwụ ụgwọ maka ọzụzụ nke aka ha.
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Isi federations na Russia
IPF ghọrọ gọọmentị izizi na Russia
A na-akpọ alaka ụlọ ọrụ ya Russian Federation Powerlifting Federation (RFP). (Official saịtị - http://fpr-info.ru/). Ọ bụ n'okpuru nkwado ya ka ikike ntorobịa na-amalite. E kenyere ọkwa na ọkwa nke FPR site n'usoro nke Ministry of Sports nke Russia. Akụkụ pụrụ iche bụ enweghị asọmpi mba na-emeghe. Onye na-eme egwuregwu ga-agafe ma mee nke ọma na asọmpi mpaghara, mpaghara mpaghara iji tozuo maka nnukwu asọmpi ma ọ bụ asọmpi mba. RPF na-agbaso iwu WADA banyere doping na egwuregwu ma ọ nweghị nkewa na-enweghị nyocha achọrọ maka iji ihe ndị amachibidoro.
| Ihe gbasara FPR | Ọghọm nke FPF |
| Otu a na-ekenye ndi oru a site na Ngalaba Egwuregwu, ọ na-enyere aka nke ukwuu mgbe ị banyere mahadum egwuregwu ma ọ bụ na-enye ọzụzụ. | Adịghị ike larịị nke ihe onwunwe nkwado. Enwere ike ịme asọmpi mpaghara na mpaghara na-ekwesịghị ekwesị, yana akụrụngwa ochie na mpaghara dịpụrụ adịpụ. |
| Asọmpi na zonal na asọmpi dị elu dị elu, enwere ọtụtụ ndị na-eme egwuregwu n'ụdị ahụ, mmụọ asọmpi etolitela nke ọma. | Enweghị ezigbo nchịkwa doping na asọmpi tupu zonal. |
| Enwere ohere iji ruo eruo European na World Championship ma zukọta n'elu ikpo okwu na ndị egwuregwu kachasị ike n'oge anyị. | Usoro nhazi nke usoro ntinye akwụkwọ na ntinye aha. |
| A choro akụrụngwa chọrọ na ngalaba dị iche iche. Enweghị asọmpi ngosi. | Usoro siri ike nke disqualification maka ịsọ mpi na federations "ọzọ". |
NAP ma ọ bụ National Powerlifting Association
Emepụtara ya iji mee ka egwuregwu mepee. Na gọọmentị a, ị nwere ike ịkwụ ụgwọ ego kwa afọ ma merie asọmpi niile na-emeghe ebe onye egwuregwu ga-eru. A na - eme asọmpi nke ọkwa dị iche iche - site na asọmpi obodo na ntinye aha na CMS na European na World Championship. Njikọ a bụ nke mbụ webatara ịdọkọta jikọtara (nke oge ochie na-egbu egbu na sumo), na-ebuli ike nwere ike ịme mgbịrịgba egbe na squat na ikpere-ikpere, malitere ịmalite asọmpi na mpaghara ntụrụndụ - nke bụ asọmpi epic kwa afọ na Aqua Loo na Sochi.
Ebe nrụọrụ weebụ - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Otu nnukwu gọọmentị mba ụwa mepụtara, ọ bụghị naanị na mba anyị, kamakwa na USA, Finland na Germany. Ọ dị iche n'ụkpụrụ dị elu dị elu na ọnụ ahịa dị elu nke nchịkwa doping na ngalaba nke onye na-amu amu. Onye na-eme egwuregwu na-akwụ ụgwọ ya n'onwe ya, ọ gwụla ma ndị ikpe ga-akpọ ya ka ọ kwụsị doping. Enweghị ikike doping na WPC.
Ebe nrụọrụ weebụ - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Union of Powerlifters of Russia, SPR)
Ndị otu egwuregwu mba ụwa anọ jikọrọ ọnụ iji mee asọmpi maka ndị egwuregwu kachasị ike. A na-ahụta SPR dịka gọọmentị na-emepe emepe, a na-akwalite ya nke ọma na mpaghara ndị a ma nwee ndị ọrụ na-adịgide adịgide nke ndị ikpe na ndị na-ahụ maka doping. WRPF bụ gọọmentị ọzọ ga - ekewapụ ndị egwuregwu na ndị egwuregwu amateurs na - anaghị anwale. Ndị egwuregwu kachasị ike na-asọ mpi ebe a - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. WRPF nwere alaka na United States, ma Dan Green na Chucker Holcomb na-akwado asọmpi a. Boris Ivanovich Sheiko bụ onye isi ọka ikpe nke asọmpi mba ụwa nke VRPF n'etiti ndị egwuregwu egwuregwu.
WPU
Fedetù gọọmentị nke ọdụdụ na Russia n'etiti ndị na-enwe asọmpi mba ụwa. Ọ dị iche na ndị ọzọ na ndị na-eme egwuregwu na VPU adịghị akwụ ụgwọ maka nchịkwa doping ma ọ bụrụ na ha na-asọ mpi na ụdị kwesịrị ekwesị.
| Ihe nke federations ndi ozo | Ọghọm nke federations ndị ọzọ |
| Mmadu obula nwere ike isonye na ha, n’agbanyeghi ogo nwoke, okike ya na izizi ha. Ọ bụrụ na onye na-eme egwuregwu kwenyere na ọ dị njikere, ọ nwere ike ịbanye asọmpi ahụ. | Pingchịkwa akara na ụfọdụ asọmpi bụ nke iwu. Iwu ekwesighi ka ndi-ikpe kpọku onye ọ bụla o chere na ọ n forche echichi. Ndị na-agba ọsọ na-ese nza. Onye na - eme egwuregwu ugboro ugboro na - eji steroid eme ihe na - aghọ onye mmeri na nke "dị ọcha" wee laa nrite n'ụlọ. |
| Ha na-enwe asọmpi maka ndị na-eme egwuregwu n'ọkwa niile nwere ezigbo ihe nrite, nke dị obere na ike ike. | Maka ọrụ nke utu aha n'ebe niile, ma e wezụga maka VPU na NAP, a na-akwụ ụgwọ nyocha maka doping n'onwe ya. N'oge ederede a, ọnụahịa nke nyocha dị otú ahụ na SPR na VOC bụ 8,900 rubles. |
| Ha na-ewu ewu egwuregwu - ha na-echekwa ibe na netwọkụ mmekọrịta, gbaa vidiyo, gbasaa asọmpi niile. | Gwọ asọmpi dị oke elu. Ná nkezi - site na 1,500 maka asọmpi obodo ruo 3,600 rubles maka mba na mba. Enwekwara onyinye kwa afọ maka SPR, NAP na WRPF. |
| A naghị eme asọmpi n'asọmpi ọ bụghị naanị na triathlon, kamakwa na squatting, bench presses, deadlifts iche iche, yana ike biceps curls, ike egwuregwu (guzo pịa ma na-eweli biceps), loglift (eweli a log), folk bench press (maka ọnụ ọgụgụ nke ugboro ugboro). | Na asọmpi ụfọdụ enwere mmadụ 1-2 na otu. Ọ bụ ya mere enwere ọtụtụ ndị European na World Champions ọzọ. |
| Ha na-ekewapụ ndị egwuregwu na-eme nnyocha ọgwụ na ndị họọrọ ịghara. | Ọtụtụ asọmpi ngosi na mmemme bikini dị mma n'etiti iyi na ihe ngosi adịghị adaba maka ndị na-eme egwuregwu, ebe a na-eme ka ha sie ike dịka iwu si dị ma ghara ikwe ka mmega ahụ zuru oke. |
Onye na-eme egwuregwu na-ahọrọ onwe ya ebe ọ ga-eme na otu esi azụ.
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Ardskpụrụ, aha na akara ule
Na FPR, a na-ekenye nọmba ahụ site na nke 3 dị obere na-asọpụrụ nna ukwu nke egwuregwu... Na federations ndi ozo, ekenye aha "Elite" karia ZMS. Standardskpụrụ dị iche site na otu edemede, ha dị iche maka ụmụ nwoke na ụmụ nwanyị. Na NAP na VPU e nwere “veteran coefficient” nke na-ewetu ihe a chọrọ n’aka ndị chọrọ ihe karịrị afọ iri anọ.
Iji maa atụ, tebụl na-esonụ na-egosi ụkpụrụ IPF maka ịdọ aka ná ntị "ike kpochapụla ike":
| Ibu ibu | MSMK | MC | CCM | M | II | III | M na-eto eto | II na-eto eto | III na-eto eto | |
| INYOM | 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 | |
| Mụ nwoke | 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 | |
Rite uru na nsogbu
Ike uru:
- A na-eme ka otu akwara niile dị ike, a na-etolite onye na-eme egwuregwu.
- Ihe ngosi ike na-emeziwanye.
- Mgbanwe na nhazi na-amalite.
- A na-edozi ndozi.
- Nwere ike idalata ma ọ bụ bulie oke ahụ ike - ihe niile dabere na nri.
- A na-ewu ezigbo ntọala maka ịme ụdị egwuregwu ọ bụla.
Ihe ojoo nwere ike di:
- Ihe ize ndụ nke mmerụ ahụ ezuola.
- Mmega ahụ siri ike ma dịkwa ogologo.
- Aghọọ na-adabere na ịrụ ọrụ igwe na asọmpi. Nke a na - eduga n'iji ọgwụ pharmacology egwuregwu na enweghị uche eme ihe, ọkachasị ndị mbido.
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Uru na ọghọm ya
| Uru | Nkeji |
| Ọ dịịrị ndị nọ n'ọgbọ niile na ọkwa ọkwa. | Ọ dịghị mkpa ịtụ anya egwuregwu na-abụghị asọmpi Olympic, nkwado sitere na steeti ma ọ bụ onye ọ bụla ọzọ. |
| Ndi ohuru ohuru, mmekorita. | Adabara ndị nwere nsogbu na-edozi ahụ, mgbake na usoro ọrụ ọrụ siri ike. |
| Ọ dị mfe ịchịkwa nrụgide na mmetụta na-adịghị mma na ndụ kwa ụbọchị. | Ọ bụ ihe dị oke ọnụ - na mgbakwunye na ndenye aha na mgbatị ahụ, ị ga-achọ nkedo, nkwojiaka na bandeeji, ọrụ nke onye na-enye ọzụzụ maka ịtọ usoro ahụ na ịdepụta mmemme, ibuli elu maka squats, ndị mgba maka ịnwụ, ịkwụ ụgwọ nke ụgwọ maka asọmpi. Enwere ike ịchọ ngwa ndị ọzọ. |
| Usoro asọmpi na-eje ozi dị ka mkpali maka mmega ahụ mgbe niile. | Ọ bụrụ na mmadụ hụrụ ike ọkụ ọkụ n'anya n'ezie, ka oge na-aga ihe niile ga-emesi ike na ike mgbapụta - usoro ọrụ ga-agbanwe na ọzụzụ, ụmụaka ga-eme oche bench, ezumike ga-adaba na asọmpi ahụ, ndị "mgbakwunye" ga-ahapụ ndụ ya. Nke a nwekwara ike imetụta ndị nwunye, ndị di na ndị ikwu ndị ọzọ. |
Mmemme mbido
A na-enye ndị mbido ọtụtụ atụmatụ maka klaasị:
- Mfe linear na-aga n'ihu... Ndị squat, bench press, na deadlift na-agbanwe agbanwe kwa ụbọchị, nke pụtara na a na-eme ha n'ụbọchị dị iche iche (dịka ọmụmaatụ, Mọnde-Wednesde-Fraịde). N’izu nke mbụ, onye na-eme egwuregwu na-eme ugboro ugboro ise ugboro ise na-eru nso, site n’izu ruo n’izu ibu ọrụ ya na-abawanye site na kilogram 2.5-5, ọnụọgụ ugboro ugboro na-ebelata site na 1. Mgbe onye egwuregwu ahụ rutere ugboro abụọ ugboro abụọ, otu izu nke ọzụzụ ọkụ wee megharia okirikiri. Na mgbakwunye na mmegharị ndị bụ isi, achọrọ ụfọdụ inyeaka - mmemme nke na-etolite mọzụlụ dị mkpa maka mmegharị atọ ahụ. A na-atụ aro ka ị buru ụzọ mee atụmatụ a ma gbanwee na usoro Sheiko ma ọ bụ ndị ọzọ, ozugbo onye na-eme egwuregwu na-aga n'ihu na uto nke ike.
- Bịgharịa nke SHEiko... Maka ndị na-eme egwuregwu tupu oge CCM, ndị a gụnyere ịnọdụ ala na mgbatị bench na Mọnde na Fraịdee, na mgbatị ndị nwụrụ anwụ na mgbatị bench na Wednesde. Onye na-eme egwuregwu na-arụ ọrụ na 70-80% nke otu ugboro maka 2-5 reps. Ibu ahụ na-ebugharị na ebili mmiri.
- Oge nchịkwa dị mfe... Onye na-eme egwuregwu na-agbagharị n'etiti mgbatị ọkụ na nke ọkara, na-eme mgbatị dị egwu naanị na njedebe nke izu isii. Maka onye dị mfe, ọ na-arụ ọrụ na 50-60 pasent nke kachasị na 4-5 reps, maka ọkara - 70-80 na ugboro atọ. Enwere ike iru ụlọ ọrụ dịka usoro izu ụka kwa nke Sheiko. A na-ahọrọ mmemme nkwado maka otu akwara niile.
N'okpuru ebe a bụ mmemme maka ndị mbido na oge ịkwadebe maka izu 4. Iji mezuo ya nke ọma, ịkwesịrị ịma nke otu ugboro ugboro gị (RM) na isi mmemme atọ. The percentages na mgbagwoju na-gosiri kpọmkwem site ya.
| Izu 1 | |
| Daybọchị 1 (Mọnde) | |
| 1. Bench pịa dina na kehoraizin bench | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Barbell squats | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Bench pịa dina na kehoraizin bench | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 inggha dumbbells na-agha ụgha | 5x10 |
| 5. Bends na a barbell (guzo) | 5x10 |
| 3bọchị 3 (Wenezde) | |
| 1. Nwụrụ Anwụ | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Bench pịa dinara na bench | Ogbe 6 |
| 3. Dips na ibu ibu | 5x5 |
| 4. dọpu osisi mbadamba | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Nkata zuru oke nke ngọngọ dị elu gaa n'obi | 5x8 |
| 6. Pịa | Ogbolu |
| 5bọchị 5 (Fraịde) | |
| 1. Bench pịa dina na kehoraizin bench | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Bench pịa dumbbells | 5x10 |
| 3. Barbell squats | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. French bench pịa | 5x12 |
| 5. Ahịrị nke mmanya gaa belt | 5x8 |
| Izu abụọla | |
| Daybọchị 1 (Mọnde) | |
| 1. Squats nwere barbell | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Bench pịa nke dumbbells | 5x10 |
| 4. Push-acha ọkụ si n’ala (ogwe aka saa mbara karịa ubu) | 5x10 |
| 5. Barbell squats | 55% 1х3, 65% 1х3, 75% 4х3 |
| 6. Nbugha aka zuru oke nke ngọngọ elu gaa n'obi | 5x8 |
| 3bọchị 3 (Wenezde) | |
| 1. Igbu nwụrụ na ikpere | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Ozi na peck-oche simulator | 5x10 |
| 4. Nwụrụ Anwụ | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Ahịrị nke ngọngọ dị ala na nkwekọrịta dị warara | 5x10 |
| 5bọchị 5 (Fraịde) | |
| 1. Squats nwere barbell | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Ahịrị na ngọngọ ala (maka triceps) | 5x10 |
| 5. Barbell Squats | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Agbagọ na otu mgbịrịgba | 5x6 |
| Izu 3 | |
| Daybọchị 1 (Mọnde) | |
| 1. Squats nwere barbell | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Squats | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. yinggha lgha ụkwụ | 5x12 |
| 3bọchị 3 (Wenezde) | |
| 1. Igbu nwụrụ na ikpere | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. aygha dumbbells na-agha ụgha | 4x10 |
| 4. Nwụrụ anwụ si na bọọdụ skirting | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Nwụrụ aka na ụkwụ kwụ ọtọ | 5x6 |
| 6. Pịa | Ogbolu |
| 5bọchị 5 (Fraịde) | |
| 1. Bench pịa dina na kehoraizin bench | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Barbell squats | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Bench pịa dina na kehoraizin bench | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. inggha dumbbells na-agha ụgha | 5x12 |
| 5. Hyperextension | 5x12 |
| Izu 4 | |
| Daybọchị 1 (Mọnde) | |
| 1. Squats nwere barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. aygha dumbbells na-agha ụgha | 5x10 |
| 4. Dips na ogwe ndị na-enweghị atụ | 5x8 |
| 5. Barbell squats | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6. Bends na a barbell (guzo) | 5x5 |
| 3bọchị 3 (Wenezde) | |
| 1. Bench pịa dina na kehoraizin bench | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Nwuru | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Bench pịa dina na kehoraizin bench | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. inggha dumbbells na-agha ụgha | 5x10 |
| 5. Wepụ ihe mgbochi n’azụ isi | 5x8 |
| 5bọchị 5 (Fraịde) | |
| 1. Squats nwere barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Bench pịa dina na kehoraizin bench | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Ahịrị n'ụkwụ kwụ ọtọ | 4x6 |
| 6. Pịa | Ogbolu |
Nwere ike ibudata ma bipụta mmemme a.
Ngwa ngwa ike
A na-ekwe ka akụrụngwa na-akwadoghị na federations niile na nkewa. Ọ na-agụnye eriri, ikpere ikpere dị nro, akpụkpọ ụkwụ mgba, akpụkpọ ụkwụ dị elu, ụkwụ na-ekpo ọkụ iji chebe ụkwụ mgbe ị na-adọta.
Inkwado ihe nkwado (na-akwado) ka enyere naanị na nkewa akụrụngwa. Nke a gụnyere nnukwu squat na deadlift jumpsuit, akwa bench, na slingshots bench. Ejikwara ha bandeeji na nkwojiaka.
Ọ na-eju ndị ọ na-esiri ike inweta ike na-atụkarị anya - ụdị egwuregwu ọ bụ, ebe akụrụngwa n'onwe ya na-ebuli ibu maka onye na-eme egwuregwu. Ma ha ezighi ezi. N'ezie, nkwado ndị ọzọ na-enye gị ohere ịtụba ọtụtụ kilogram na ngagharị ọ bụla (site na 5 ruo 150 n'arọ na ọbụna karịa), mana nke a chọrọ ntọala dị mma, usoro na nkà ụfọdụ.
