Kodi kupatsa mphamvu ndi chiyani? Ndikowonjezera mphamvu, pomwe othamanga amapikisana nawo masewera olimbitsa thupi atatu - squat yokhala ndi bala pamapewa awo, atolankhani a benchi ndikufa. Muyenera kukweza kulemera kwake kubwereza kamodzi. Wopambana ndiye amene ali ndi ziwonetsero zazikulu kwambiri m'magulu atatu m'gulu lake lolemera.
Ndi chikhalidwe chonse. Masewera omwe amawoneka ngati ma konsati a rock, kukwera kwa Yuri Belkin, unyinji wa obwera kumene komanso omenyera nkhondo omwe ali ndi zaka 60 zamphamvu kuposa omvera ambiri, mabanja omwe ali ndi ana muholoyi - zonsezi ndizopatsa mphamvu. Masewerawa amatha kulimbitsa aliyense amene amadziwa kupirira, kugwira ntchito yochitira masewera olimbitsa thupi ndikukonzekera moyo wawo.
Kodi kupatsa mphamvu ndi chiyani?
Kumayambiriro kwa zaka za zana la 20, masewera olimbitsa thupi adabadwa ku Russia. Kalabu yothamanga ya Dr. Krayevsky idalimbikitsa zowona zosavuta:
- mwamuna ayenera kukhala wamphamvu ndi wolimba, ziribe kanthu zomwe akuchita;
- maphunziro okana kulimbana amalola aliyense kukhala wamphamvu;
- muyenera kuzichita pafupipafupi komanso molingana ndi pulani, kuchita masewera olimbitsa thupi, kuwombera komanso kusindikiza.
Koma m'zaka zoyambirira za m'ma 1900, kunyamula kokha kunayamba. Ma weightlifters anathyoledwa, benchi atapanikizidwa atagona ndikuyimirira, kuchita ma deadlip mosiyanasiyana, adakweza barbell ku ma biceps kuti akhale olimba. Mwa iwo okha, adapikisana pamayendedwe awa kuseri. Popita nthawi, ma squat, ziwombankhanga zakufa, ndi makina osindikizira mabenchi atchuka ndi ochita masewera olimbitsa thupi. Mpikisano woyamba wosavomerezeka waku US m'magulu atatuwa unachitika mu 1964. Ndipo mu 1972, International Powerlifting Federation (IPF) idapangidwa.
Kuyambira nthawi imeneyo, mipikisano yakhala ikuchitika malinga ndi malamulo amakono:
- Ochita masewerawa amagawika m'magulu olemera.
- Amuna ndi akazi amapikisana payokha.
- Kuyesera katatu kumaperekedwa pazochita zilizonse.
- Mpikisanowu umayamba ndi squat, kenako benchi atolankhani, amaliza kutulutsa konse.
- Zochita zimachitidwa molingana ndi malamulo ena. Kukhala pansi kumayamba molamula kwa woweruza. Wothamanga ayenera kufika pansi pomwe mafupa a m'chiuno amakhala pansi pa mawondo ndikuimirira. Mu benchi yosindikiza molingana ndi malamulo amabungwe osiyanasiyana, atatu (oyambira, osindikiza mabenchi, oyimirira), kapena magulu awiri (benchi atolankhani ndi maimidwe), koma kulikonse komwe muyenera kukhudza pachifuwa ndi bala ndikusindikiza pa lamulo lokha. Pakutha, muyenera kukweza kulemera ndikudikirira lamulo la woweruza, kenako ndikutsitsa.
- Seti zopangidwa molamulidwa, zosunthika kawiri komanso zolakwika zaukadaulo (kusowa wokhala mu squat, kulekanitsidwa kwa chiuno kuchokera pabenchi munyuzipepala, mapewa osadzipereka komanso mawondo osakhazikika pakufa) sikuwerengedwa.
- Wopambana amatsimikiziridwa ndi kuchuluka kwa zochitika zitatu mgulu lililonse lolemera komanso pamayimidwe onse. Kuwerengetsa kulemera kwathunthu, ma coefficients amagwiritsidwa ntchito - Wilks, Glossbrenner, kapena coefficient yatsopano yogwiritsidwa ntchito mu IPF.
Powerlifting ndimasewera osachita Olimpiki... Pulogalamu ya Paralympics imangokhala ndi benchi yosindikiza, koma mabungwe onse amakhala ndi World Championship, komwe othamanga mwamphamvu amasonkhana.
Ku Russia kuli masukulu achichepere ochita masewera olimbitsa thupi, pomwe zigawo zamagetsi zimagwira ntchito ndipo anyamata ndi atsikana amaphunzitsa. Osewera achikulire amakonzekera ndi ophunzitsa zamalonda ndikulipirira maphunziro awoawo.
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Misonkhano yayikulu ku Russia
IPF inakhala bungwe loyamba ku Russia
Nthambi yake yadziko amatchedwa Russian Powerlifting Federation (RFP). (Webusayiti - http://fpr-info.ru/). Pansi pa ulamuliro wake kukula kwamphamvu kwa achinyamata kumayambira. Magulu ndi magulu a FPR amapatsidwa malinga ndi Unduna wa Zamasewera ku Russia. Chosiyana ndi kusowa kwa mpikisano wadziko lonse. Wothamanga ayenera kudutsa ndikuchita bwino pamipikisano yam'deralo, yoyendera zigawo kuti akwaniritse zochitika zazikulu kapena mpikisano wadziko lonse. FPR imatsatira malamulo a WADA okhudzana ndi kugwiritsa ntchito mankhwala osokoneza bongo m'masewera ndipo palibe magawano popanda kuyesa koyenera kuti agwiritse ntchito zinthu zoletsedwa.
| Ubwino wa FPR | Kuipa kwa FPF |
| Gawoli limaperekedwa ndi Unduna wa Zamasewera, limathandiza kwambiri mukamalowa mu yunivesite yamasewera kapena pophunzitsa. | Mlingo wofooka wothandizira zakuthupi. Zoyeserera zam'madera zitha kuchitidwa m'malo osayenera, ndi zida zakale komanso kumadera akutali. |
| Mpikisano wampikisano wazitali komanso wapamwamba ndiwokwera, pali othamanga ambiri m'magulu, mzimu wampikisano umapangidwa bwino. | Kupanda kuwongolera kwenikweni kwa ma doping pamapikisano asanafike zonal. |
| Pali mwayi woyenererana ndi Mpikisano wa European ndi World ndikumana papulatifomu ndi othamanga amphamvu kwambiri masiku athu ano. | Ndondomeko zauboma zosungira mafayilo ndi maudindo apadera. |
| Zida zofunikira m'zigawozo ndizofanana. Palibe mpikisano wowonetsa. | Njira yokhayokha yosayenerera kupikisana nawo m'mabungwe "ena". |
NAP kapena National Powerlifting Association
Adapangidwa kuti apange masewera otseguka. Mu federation iyi, mutha kulipira chindapusa pachaka ndikupikisana nawo pamasewera onse otseguka pomwe othamanga amatha kufikira. Mpikisano wa magawo osiyanasiyana umachitika - kuyambira masewera ampikisano wamzindawu omwe adapatsidwa udindo wopita ku CMS kupita ku mpikisano waku Europe ndi World. Federation iyi inali yoyamba kubweretsa zokoka pamodzi (classic-style deadlift and sumo), powerlifting ndi kuthekera kojambula makina ojambulapo ndi squat mu zokutira bondo, idayamba kupanga ziwonetsero m'malo osangalatsa - womwe ndi mpikisano wapachaka ku Aqua Loo ku Sochi.
Webusayiti - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Mgwirizano waukulu wapadziko lonse lapansi, sunakhazikitsidwe m'dziko lathu lokha, komanso ku USA, Finland ndi Germany. Zimasiyana pamiyeso yayitali komanso mtengo wokwera kuwongolera ma doping m'magawo amateur. Wothamangayo amalipira yekha, pokhapokha atamuitanitsa kuti azigwiritsa ntchito mankhwala osokoneza bongo ndi oweruza. Palibe kuwongolera doping mu WPC.
Webusayiti - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Mgwirizano wa Powerlifters waku Russia, SPR)
Mabungwe anayi apadziko lonse lapansi agwirizana kuti apange masewera othamanga othamanga kwambiri. SPR imawerengedwa kuti ndi bungwe lotukuka kwambiri, limalimbikitsidwa kwambiri mzigawo ndipo limakhala ndi oweruza komanso oyang'anira ma doping. WRPF ndiye bungwe loyamba kusiyanitsa akatswiri ochita masewerawa ndi akatswiri wamba omwe sagwiritsa ntchito mankhwala osokoneza bongo. Ochita masewera olimba amapikisana pano - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. WRPF ili ndi nthambi ku USA, ndipo masewerawa amachitika ndi a Dan Green ndi Chaker Holcomb Boris Ivanovich Sheiko ndiye woweruza wamkulu wa masewera apadziko lonse a VRPF pakati pa akatswiri ochita masewera.
WPU
Mgwirizano wotsiriza kwambiri ku Russia pakati pa omwe amachita mpikisano wapadziko lonse lapansi. Zimasiyana ndi zina zonse kuti othamanga mu VPU salipira kuwongolera mankhwala ngati apikisana mgulu loyenera.
| Ubwino wa mabungwe ena | Kuipa kwa mabungwe ena |
| Munthu aliyense atha kutenga nawo mbali, mosatengera zaka, jenda komanso maphunziro oyambira. Ngati wothamanga akukhulupirira kuti wakonzeka, atha kulowa nawo mpikisano. | Kuwongolera kuthamanga pamasewera ena kumakhala kovomerezeka. Oweruza sakukakamizidwa kuyitanitsa aliyense amene akuwoneka kuti akukayikira kuwongolera. Ochita masewera amakopeka ndi maere. Wothamanga wogwiritsa ntchito steroid pafupipafupi amakhala wopambana mgawo "loyera" ndikupita kwawo ndi mendulo. |
| Amakhala ndi masewera othamanga amisinkhu yonse omwe ali ndi dziwe labwino kwambiri, lomwe silodziwika pakupanga magetsi. | Pogwiritsa ntchito maudindo kulikonse, kupatula VPU ndi NAP, kusanthula kwa doping kumalipidwa pawokha. Panthawi yolemba izi, mtengo wofufuza ngati izi mu SPR ndi VOC ndi ma ruble 8,900. |
| Amatchuka pamasewera - amasunga masamba ochezera pa intaneti, kuwombera makanema, kuwulutsa masewera onse. | Malipiro ampikisano ndiokwera kwambiri. Pafupifupi - kuyambira 1500 pamipikisano yamzindawu mpaka ma ruble 3600 amayiko ndi akunja. Palinso zopereka zokakamizidwa pachaka ku SPR, NAP ndi WRPF. |
| Masewera samangokhala mu triathlon, komanso m'mabwinja, makina osindikizira mabenchi, zida zakufa padera, komanso ma biceps okhwima, masewera amagetsi (maimidwe oyimilira ndi kukweza ma biceps), loglift (kukweza chipika), makina osindikizira a benchi (kuchuluka kwa kubwereza). | M'mapikisano ena pali anthu 1-2 m'gululi. Ichi ndichifukwa chake pali akatswiri ambiri aku Europe ndi World m'malo ena. |
| Amalekanitsa othamanga omwe amapita kukayezetsa mankhwala osokoneza bongo komanso omwe safuna. | Makanema ambiri owonetsa omwe amakhala ndi ma bikini olimba pakati pa mitsinje ndi ziwonetsero sizovuta kwa othamanga, chifukwa amalimbikitsidwa malinga ndi malamulowo ndipo salola kuchita masewera olimbitsa thupi mokwanira. |
Wothamanga amasankha yekha komwe akachite ndi momwe angaphunzitsire.
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Miyezo, maudindo ndi magiredi
Mu FPR, manambala amapatsidwa kuyambira 3 junior kupita kwa master wa masewera olemekezeka... M'mabungwe ena, mutu wa "Elite" umaperekedwa m'malo mwa ZMS. Miyezo imasiyana pamitundu yolemera, ndi yosiyana kwa amuna ndi akazi. Mu NAP ndi VPU pali "koyefera wakale" yomwe imatsitsa zofunikira za miyezo ya anthu opitilira zaka 40.
Mwachitsanzo, tebulo lotsatirali likuwonetsa miyezo ya IPF yothandizira "classic powerlifting":
| Magulu olemera | MSMK | MC | CCM | Ine | II | III | Ine wachinyamata | II wachinyamata | III wachinyamata | |
| AKAZI | 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 | |
| Amuna | 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 | |
Pindulani ndi kuvulaza
Powerlifting phindu:
- Magulu onse a minofu amalimbikitsidwa, mawonekedwe othamanga amapangidwa.
- Zizindikiro zamphamvu zikukula.
- Kusinthasintha ndi mgwirizano kumayamba.
- Kaimidwe kamakonzedwa.
- Mutha kuonda kapena kuwonjezera minofu - zonse zimadalira zakudya.
- Maziko abwino akumangidwa pochita masewera amtundu uliwonse.
Zowopsa zomwe zilipo ziliponso:
- Chiwopsezo chovulala ndichokwanira mokwanira.
- Kulimbitsa thupi ndi kovuta komanso kwanthawi yayitali.
- Zimadalira kulemera kwa ntchito ndi zotsatira za mpikisano. Izi zimabweretsa kugwiritsa ntchito mopanda tanthauzo la mankhwala azamasewera ndi mavuto amisala, makamaka kwa oyamba kumene.
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Ubwino ndi zovuta
| ubwino | Zovuta |
| Ipezeka kwa anthu azaka zonse ndi milingo yamaluso. | Sikoyenera kuyembekezera masewera osakhala Olimpiki, kuthandizidwa ndi boma kapena wina aliyense. |
| Omudziwa zatsopano, mayanjano. | Osayenera anthu omwe ali ndi mavuto azakudya, kuchira komanso magwiridwe antchito ovuta. |
| Ndikosavuta kuletsa kupsinjika ndi kukhumudwa m'moyo watsiku ndi tsiku. | Ndizokwera mtengo kwambiri - kuwonjezera pakulembetsa ku masewera olimbitsa thupi, mufunika ma tayala, dzanja ndi mabandeji am'maondo, ntchito za wophunzitsa kukhazikitsa njira ndikukonzekera pulogalamu, kulemera kwa squats, omenyera nkhondo, kulipira chindapusa pamipikisano. Zida zowonjezera zitha kufunikira. |
| Kuchita mpikisano kumalimbikitsanso kuchita masewera olimbitsa thupi nthawi zonse. | Ngati munthu amakonda kwambiri powerlifting, popita nthawi zonse zidzakhala ndi kutsindika pakupanga magetsi - ndandanda ya ntchito izisinthira maphunziro, ana azichita benchi, tchuthi chidzagwirizana ndi mpikisano, ndipo anthu "owonjezera" asiya moyo wake. Izi zitha kugwiranso ntchito kwa akazi, amuna ndi abale ena. |
Pulogalamu yoyamba
Oyamba kumene amapatsidwa njira zingapo zamakalasi:
- Kupita patsogolo kosavuta... Makina a squat, benchi, ndi ma deadlift amasintha tsiku ndi tsiku, kutanthauza kuti amachitika masiku osiyanasiyana (mwachitsanzo, Lolemba-Lachitatu-Lachisanu). Sabata yoyamba, othamanga amachita kubwereza kasanu m'njira zisanu, kuyambira sabata mpaka sabata kulemera kwake kumagwira ntchito kumawonjezeka ndi 2.5-5 kg, ndipo kuchuluka kwa kubwereza kumachepa ndi 1. Wothamanga akafika kubwereza kawiri, sabata yophunzitsira pang'ono kenako bwerezani zozungulira. Kuphatikiza pa mayendedwe oyambira, kuchuluka kwakanthawi kothandizira kumaganiziridwa - machitidwe omwe amakula minofu yofunikira pakuyenda uku. Ndikulimbikitsidwa kuti muyambe kuchita izi ndikuyamba kusintha kwa Sheiko kapena ena, othamanga akangoyimilira pakukula kwamphamvu.
- Zoyenda za BI Sheiko... Kwa othamanga a pre-CCM, awa akuphatikiza kulimbitsa thupi ndi benchi Lolemba ndi Lachisanu, komanso kuwombera ma benchi Lachitatu. Wothamanga amagwira ntchito pakati pa 70-80% ya rep-rep maximum 2-5 reps. Katunduyu amayenda m'mafunde.
- Kusintha kosavuta kosavuta... Wothamanga amasintha pakati pa magwiridwe antchito owala ndi apakatikati, akuchita zolimbitsa thupi kumapeto kwa sabata la 6. Kuti ikhale yosavuta, imagwira ntchito pa 50-60% ya maulendo apamwamba mu 4-5 reps, pafupifupi - 70-80 mumaulendo atatu. Zochita zolimbitsa thupi zimatha kumangidwa molingana ndi momwe Sheiko adapangira sabata iliyonse. Zochita zothandizira zimasankhidwa m'magulu onse amisempha.
Pansipa pali pulogalamu ya oyamba kumene mu nthawi yokonzekera milungu 4. Kuti mumalize bwino, muyenera kudziwa kubwereza kwanu kopitilira muyeso (RM) m'machitidwe atatu. Ziwerengero zovuta zimawonetsedwa chimodzimodzi kuchokera kwa iye.
| Mlungu umodzi | |
| Tsiku limodzi (Lolemba) | |
| 1. Makina osindikizira a benchi ali pa benchi yopingasa | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Masamba a Barbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Kuyika mabelu abodza akunama | 5x10 |
| 5.Kukhotakhota ndi chingwe (choimirira) | 5x10 |
| Tsiku 3 (Lachitatu) | |
| 1. Kuphedwa | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Makina osindikizira a benchi atagona pabenchi yopendekeka | 6x4 |
| 3. Kumiza ndi zolemera | 5x5 |
| 4. Kukoka ku skirting board | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Kukoka kwakukulu kumtunda kwa chifuwa | 5x8 |
| 6. Press | 3x15 |
| Tsiku 5 (Lachisanu) | |
| 1. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Makina osindikizira a benchi | 5x10 |
| 3. Magulu a Barbell | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Makina osindikizira a ku France | 5x12 |
| 5. Mzere wa bala mpaka lamba | 5x8 |
| Masabata awirila | |
| Tsiku limodzi (Lolemba) | |
| 1. Magulu okhala ndi barbell | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Makina osindikizira a benchi | 5x10 |
| 4. Kankhani kuchokera pansi (mikono yayitali kuposa mapewa) | 5x10 |
| 5. Masamba a Barbell | 55% 1х3, 65% 1х3, 75% 4x3 |
| 6. Kukoka kwakukulu kumtunda kwa chifuwa | 5x8 |
| Tsiku 3 (Lachitatu) | |
| 1. Deadlift mpaka maondo | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Zambiri mu pulogalamu yoyeseza | 5x10 |
| 4. Kufa | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Mzere wa bwalo lakumunsi logwirana pang'ono | 5x10 |
| Tsiku 5 (Lachisanu) | |
| 1. Magulu okhala ndi barbell | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x3, 80% 2x2, 75% 1x4, 70% 1x5, 60% 1x6, 50% 1x7 |
| 3. Row on the block down (kwa triceps) | 5x10 |
| 5. Masamba a Barbell | 55% 1х3, 65% 1х3, 75% 4x2 |
| 6. Kupinda ndi barbell | 5x6 |
| 3 sabata | |
| Tsiku limodzi (Lolemba) | |
| 1. Magulu okhala ndi barbell | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Amphaka | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Bodza Lopendekeka Mwendo | 5x12 |
| Tsiku 3 (Lachitatu) | |
| 1. Deadlift mpaka maondo | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Kuyika mabingu abodza | 4x10 |
| 4. Kufa kuchokera kumabwalo owonera | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Deadlift pa miyendo yowongoka | 5x6 |
| 6. Press | 3x15 |
| Tsiku 5 (Lachisanu) | |
| 1. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Masamba a Barbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Makina osindikizira a benchi atagona pa benchi yopingasa | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Kuyika ziphuphu zabodza | 5x12 |
| 5. Kutengeka mtima | 5x12 |
| 4 sabata | |
| Tsiku limodzi (Lolemba) | |
| 1. Magulu okhala ndi barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Kuyika mabelu abodza akunama | 5x10 |
| 4. Adzipika pazitsulo zosafanana | 5x8 |
| 5. Masamba a Barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6.Kugwada ndi chingwe (choyimirira) | 5x5 |
| Tsiku 3 (Lachitatu) | |
| 1. Makina osindikizira a benchi ali pa benchi yopingasa | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Kufa | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Makina osindikizira a benchi atagona pa benchi yopingasa | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Kuyika ziphuphu zabodza | 5x10 |
| 5. Kokani chipika kumbuyo kwa mutu | 5x8 |
| Tsiku 5 (Lachisanu) | |
| 1. Magulu okhala ndi barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Makina osindikizira a benchi agona pa benchi yopingasa | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Mzere pamiyendo yowongoka | 4x6 |
| 6. Press | 3x15 |
Mutha kutsitsa ndikusindikiza pulogalamuyi Pano.
Zida zopangira magetsi
Zipangizo zosagwirizana zimaloledwa m'mabungwe onse ndi magawo onse. Zimaphatikizapo lamba, zikhomo zofewa za mawondo, nsapato zolimbirana, nsapato zolemetsa, zotenthetsera miyendo kuteteza miyendo mukakoka.
Zida zolimbikitsira (kuthandizira) zimaloledwa pagawo lazida zokha. Izi zikuphatikiza zolumpha zolemera zolemerera zolumpha anthu akufa, malaya a benchi, ndi zoponya pabenchi. Kuphatikizanso ndi mabandeji am'maondo ndi dzanja.
Anthu omwe samakumana ndimphamvu zamagetsi nthawi zambiri amadabwa - ndimasewera otani, pomwe zida zake zokha zimakweza zolemetsa kwa othamanga. Koma iwo sali olondola kwathunthu. Zachidziwikire, kuthandizira kowonjezera kumakupatsani mwayi woponya ma kilogalamu angapo pagulu lililonse (kuyambira 5 mpaka 150 makilogalamu ndi zina zambiri), koma izi zimafunikira maziko oyambira, luso linalake ndi luso.
