Lub hwj chim ua haujlwm yog dab tsi? Nov yog qhov kev txhawb zog uas cov neeg ncaws pob sib tw ua peb qhov kev tawm dag zog - zaum khia nrog ib tug sib ntaus sib tua ntawm lawv lub xub pwg, lub rooj ntev zaum thiab lub cev tuag. Koj yuav tsum nqa lub siab tshaj plaws rau kev rov ua dua ib zaug. Tus yeej yog ib qho uas muaj tag nrho hauv peb qhov kev tawm tsam hauv nws cov hnyav.
Nws tseem yog kab lis kev cai tag nrho. Cov kev sib tw uas saib zoo dua li kev hais kwv txhiaj hauv pob zeb, ntuj-siab ntawm Yuri Belkin, cov neeg coob ntawm cov neeg tuaj tshiab thiab cov qub tub rog uas muaj 60 xyoo muaj zog dua li cov neeg tuaj saib, tsev neeg nrog cov menyuam nyob hauv chav auditorium - txhua qhov no yog powerlifting. Cov kis las no tuaj yeem ua rau txhua tus muaj zog uas paub txog kev ua siab ntev, ua haujlwm hauv chaw ntaus pob thiab npaj lawv lub neej.
Lub hwj chim ua haujlwm yog dab tsi?
Thaum pib ntawm lub xyoo pua 20, lub zog qoj ib ce yug hauv tebchaws Russia. Cov sib tw kis las ntawm Dr.Krayevsky txhawb qhov tseeb yooj yim:
- ib tug txiv neej yuav tsum ua neeg muaj zog thiab khov kho, txawm nws ua dab tsi los xij;
- qhov kev cob qhia tsis kam tso cai rau leej twg los ua tus muaj zog;
- koj yuav tsum tau ua nws tsis tu ncua thiab raws li txoj kev npaj, ua zaum-sawv, ncau tuag thiab nias.
Tab sis nyob rau thawj ib nrab ntawm xyoo pua 20th, tsuas yog tsim lub cev nyhav. Cov khoom thauj khoom hnyav tau thawb, lub rooj sib tw nias thaum dag thiab sawv ntsug, ua cov pob tw tuag nrog cov grips sib txawv, txhawb nqa cov nyom nyom rau cov pob txha kom ua kom lub cev muaj zog. Ntawm lawv tus kheej, lawv tau sib tw hauv cov kev txav tom qab no. Ib lub sijhawm dhau los, zaum-sawv, qws tuag, thiab lej raug nias tau nrov ntawm cov neeg mus dhia ua si. Thawj qhov kev sib tw tsis raws cai ntawm Asmeskas hauv peb qhov kev tawm tsam no tau tuav xyoo 1964. Thiab xyoo 1972, International Powerlifting Federation (IPF) tau tsim los.
Txij li lub sijhawm ntawd, cov kev sib tw tau tuav raws li cov kev cai niaj hnub:
- Cov kis las tau muab faib ua qhov hnyav.
- Cov txiv neej thiab poj niam sib tw nyias.
- Peb zaug sim ua rau ua kom ib ce muaj zog.
- Qhov kev sib tw yuav pib nrog qhov khwj ywb, tom qab ntawv lub rooj ntev zaum, thiab lub ntsej muag kawg.
- Kev tawm dag zog yog ua raws li qee txoj cai. Cov nqos tawm pib ntawm qhov hais kom ua ntawm tus txiav txim. Cov neeg ntaus kis las yuav tsum mus txog qhov tob zaum qhov twg lub pob txha pob txha yog nyob hauv qab ntawm lub hauv caug ob leeg thiab sawv ntsug. Hauv kev tswj hwm xovxwm, raws li txoj cai ntawm cov koom haum sib txawv, yog peb (pib, lub rooj ntev zaum, sawv ntsug) lossis ob pawg (pawg xovxwm thiab sawv), tab sis txhua qhov chaw koj xav kov lub hauv siab nrog lub bar thiab nias nkaus xwb ntawm qhov hais kom ua. Hauv kev tuag, koj yuav tsum nce qhov hnyav thiab tos kev txiav txim los ntawm tus kws txiav txim plaub ntug, tsuas yog tom qab ntawd qis dua.
- Cov kev cai tsis tau ua los ntawm kev hais kom ua, nrog kev txav mus los ob zaug thiab kev ua haujlwm yuam kev (tsis muaj qhov zaum hauv lub rooj zaum, qhov sib cais ntawm lub tog zaum los ntawm lub rooj zaum hauv xov xwm, tsis tau lees lub xub pwg thiab lub hauv caug hauv lub qhov tuag) tsis suav nrog.
- Tus yeej raug txiav txim los ntawm qhov tawm ntawm peb qhov kev tawm dag hauv txhua pawg hnyav thiab hauv cov sawv ntsug. Txhawm rau suav hnyav rau qhov hnyav, cov coefficients tau siv - Wilks, Glossbrenner lossis cov coefficient tshiab siv hauv IPF.
Kev txhawb nqa hluav taws xob tsis yog kev ua kis las tsis-Olympic... Txoj haujlwm Paralympics suav nrog kev sib tw xovxwm nkaus xwb, tab sis txhua pawg tau tuav Kev Sib Tw Ntiaj Teb, uas cov chaw sib tw muaj zog tshaj.
Hauv Lavxias muaj txoj kab ke ntawm cov tsev kawm kev ua kis las, uas cov tshooj hluav taws xob ua haujlwm thiab cov tub hluas thiab cov ntxhais cob qhia. Cov neeg ncaws pob laus npaj nrog cov kws qhia coj mus muag thiab them nyiaj rau lawv txoj kev kawm.
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Cov koomhaum loj hauv tebchaws Lavxias
Thawj txoj haujlwm hauv tebchaws Russia yog IPF
Nws lub teb chaws ceg yog hu ua Lavxias Powerlifting Federation (RFP). (Lub xaib raug cai - http://fpr-info.ru/). Nws nyob hauv qab nws qhov kev nthuav dav uas cov hluas txhawb nqa lub zog. Cov Qib thiab Qib ntawm FPR tau raug muab los ntawm kev txiav txim los ntawm Ministry of Sports ntawm Russia. Ib qhov tshwj xeeb yog qhov tsis pom ntawm kev sib tw ntawm kev sib tw hauv tebchaws. Kev ntaus kis las yuav tsum xeem dhau thiab ua tau zoo hauv zos, thaj chaw sib tw txhawm rau txhawm rau tsim nyog rau kev sib tw loj lossis kev sib tw hauv tebchaws. RPF ua raws li WADA cov cai hais txog kev haus luam yeeb hauv kev ua kis las thiab tsis muaj kev sib cais yam tsis tas yuav tsum muaj kev sim rau kev siv cov tshuaj tsis raug cai.
| Pros ntawm FPR | Cons ntawm FPF |
| Cov qeb tau muab tso los ntawm Ministry of Sports, nws pab tau ntau thaum nkag mus hauv tsev kawm ntawv kev ua kis las lossis hauv kev qhia. | Tsis muaj zog qib ntawm kev txhawb nqa khoom. Cov kev sib tw hauv cheeb tsam tuaj yeem ua rau hauv thaj chaw uas tsis tsim nyog, nrog cov khoom qub thiab cov chaw deb. |
| Kev sib tw hauv zonal thiab qib siab hauv kev sib tw yog qhov siab, muaj ntau yam kis las ntawm pawg, cov neeg muaj kev sib tw tau zoo. | Tsis muaj qhov tseeb doping tswj ntawm kev sib tw ua ntej zonal. |
| Muaj txoj hauv kev muaj peev xwm tsim nyog rau European thiab Kev Sib Tw Txawv Tebchaws thiab sib ntsib ntawm lub platform nrog cov kws muaj zog tshaj plaws ntawm peb lub sijhawm. | Cov txheej txheem ua haujlwm Bureaucratic rau kev thov cov ntawv thov thiab cov npe muab txiaj ntsig. |
| Cov cuab yeej siv yuav tsum ua hauj lwm rau kev sib cais raws tus qauv. Tsis muaj kev sib tw ua yeeb yam. | Cov kev cai tsis muaj qhov zoo ntawm qhov tsis tsim nyog rau kev sib tw hauv tsoomfwv “hloov chaw”. |
NAP lossis Koom Tes Koom Tes Hluav Taws Xob
Nws tau tsim los ua kev ua kis las ntau dua. Hauv lub koomhaum no, koj tuaj yeem them tus nqi them txhua xyoo thiab koom nrog txhua qhov kev sib tw qhib uas cov neeg ncaws pob tuaj yeem ncav cuag. Kev sib tw ntawm ntau qib tau tuav - los ntawm kev sib tw hauv nroog nrog kev tso npe ntawm lub npe rau CMS rau European thiab Kev Sib Tw Ntiaj Teb. Tsoomfwv Meskas no yog thawj tus tshaj tawm ob zaug kev sib tw rub tawm (classic-style deadlift thiab sumo), lub zog txhawb nqa nrog lub peev xwm los ua lub zawv zawg ntaus xovxwm thiab zaum hauv lub hauv caug, thiab pib tuav kev sib tw hauv cov chaw ua si - uas yog kev sib tw txhua xyoo ntawm Aqua Loo hauv Sochi.
Cov xaib raug cai - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Kev sib koom tes ntau thoob ntiaj teb, tsim tsis tau tsuas yog nyob hauv peb lub teb chaws, tab sis kuj nyob rau Asmeskas, Finland thiab Lub Tebchaws Yelemees. Cov sib txawv hauv cov qauv siab thiab tus nqi siab ntawm doping tswj hauv cov kev faib ua cov kev lom zem. Nws tau them nyiaj los ntawm tus neeg ncaws pob nws tus kheej, tshwj tsis yog nws tau raug hu rau doping tswj los ntawm tus kws txiav txim. Nws tsis muaj lub doping tswj hauv WPC.
Cov xaib raug cai - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Union ntawm Powerlifters ntawm Russia, SPR)
Plaub qhov chaw ua haujlwm loj hauv ntiaj teb tau sib sau ua ke los tuav cov kev sib tw rau cov neeg ncaws pob uas muaj zog tshaj plaws. SPR tau suav tias yog tsoomfwv tsim kho tshaj plaws, nws tau tshaj tawm ntxiv hauv thaj chaw thiab muaj cov neeg ua haujlwm ntawm cov kws tu plaub thiab cov thawj coj haujlwm ruaj khov. WRPF yog thawj qhov kev xaiv los koom ua ke los cais cov kws tshaj lij ntawm cov neeg sib tw uas tsis muaj kev sib tw. Cov neeg ncaws pob muaj zog tshaj plaws ntawm kev sib tw ntawm no - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. Lub WRPF muaj ib ceg nyob hauv Tebchaws Asmeskas thiab yog tus tswv ntawm Dan Green thiab Chaker Holcomb. Boris Ivanovich Sheiko yog qhov kev txiav txim siab tus thawj coj ntawm kev sib tw thoob ntiaj teb ntawm VRPF ntawm cov kws ncaws pob.
WPU
Cov tub ntxhais hluas sib tw luv luv hauv tsoomfwv tebchaws Russia ntawm cov uas muaj kev sib tw hauv tebchaws. Nws txawv ntawm qhov seem ntawm cov neeg ncaws pob hauv VPU tsis them nyiaj rau kev tswj hwm doping yog tias lawv sib tw hauv cov qeb uas tsim nyog.
| Kev vam meej ntawm tsoom fwv lwm txoj | Kev pom zoo ntawm tsoomfwv ntxiv |
| Txhua tus neeg tuaj yeem koom nrog lawv, tsis hais hnub nyoog li cas, poj niam txiv neej thiab kev kawm thawj zaug. Yog tias tus neeg ncaws pob ntseeg tias nws tau npaj tiav, nws tuaj yeem nkag mus hauv kev sib tw. | Doping tswj ntawm qee qhov kev sib tw yog ua haujlwm. Cov kws txiav txim plaub ntug tsis tas hu tus neeg uas zoo li qhov txawv rau kev tswj hwm. Cov neeg ncaws pob tau kos los ntawm ntau. Cov neeg ncaws pob uas nquag siv tshuaj ntaus pob los ua ib tus yeej hauv kev sib faib "huv si" thiab mus tsev nrog ib tus kws sib tw. |
| Lawv tuav cov kev sib tw rau cov neeg ncaws pob ntawm txhua qib nrog cov pas dej tau txais txiaj ntsig, uas tsis tshua muaj nyob hauv kev hloov kho. | Rau qhov muab cov npe ntawm txhua qhov chaw, tsuas yog VPU thiab NAP, doping tsom xam tau them rau ntawm nws tus kheej. Thaum lub sijhawm sau ntawv no, tus nqi ntawm qhov kev txheeb xyuas hauv SPR thiab VOC yog 8,900 rubles. |
| Lawv nyiam ntaus pob ncaws pob - lawv tswj cov nplooj ntawv hauv kev koom tes, tua yeeb yaj kiab, tshaj tawm hauv txhua txoj kev sib tw. | Cov nqe kev sib tw muaj ntau heev. Qhov nruab nrab - ntawm 1,500 rau kev sib tw hauv nroog mus rau 3,600 rubles rau lub teb chaws thiab thoob ntiaj teb. Kuj tseem muaj txhua xyoo yuav tsum tau pab nyiaj rau SPR, NAP thiab VRPF. |
| Cov kev sib tw tau tuav tsis tsuas yog nyob rau hauv triathlon, tab sis tseem nyob hauv zaum khia, lub rooj ntev zaum, kev sib tw sib cais, thiab cov nruj biceps curls, kev ua si fais fab (sawv xovxwm thiab nqa mus rau biceps), loglift (nqa lub cav), pej xeem lub rooj ntev zaum (rau cov rov ua dua). | Hauv qee qhov kev sib tw muaj 1-2 leeg nyob rau hauv qeb. Tias yog vim li cas thiaj li muaj ntau yam European thiab World champions nyob rau hauv lwm txoj kev. |
| Lawv cais cov neeg ncaws pob uas mus dhau cov tshuaj sim thiab cov uas xaiv tsis. | Ntau cov kev sib tw nrog kev tawm dag zog bikini kev ua yeeb yam ntawm cov kwj deg thiab cov kev ua yeeb yam tsis yooj yim rau cov neeg ncaws pob, vim lawv tau nruj raws li cov kev cai thiab tsis pub muaj kev tawm dag zog kom txaus. |
Cov neeg ncaws pob xaiv ntawm nws tus kheej qhov chaw uas nws yuav ua thiab seb yuav qhia li cas.
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Cov qauv, npe thiab qib
Hauv FPR, lej lej raug muab rau los ntawm koob thib 3 kom tsim nyog tau txais txiaj ntsig kev ua kis las... Hauv cov koomhaum tsoomfwv kev xaiv, lub npe "Cov neeg tseem ceeb" tau muab hloov rau ZMS. Cov qauv sib txawv hauv qhov hnyav, lawv txawv rau cov txiv neej thiab poj niam. Hauv NAP thiab VPU muaj "tus qub tub rog muaj txiaj ntsig" uas txo qis cov kev cai ntawm cov qauv rau cov neeg laus dua 40 xyoo.
Piv txwv, cov lus hauv qab no qhia txog IPF cov qauv rau kev qhuab qhia "classic powerlifting":
| Cov pawg hnyav | MSMK | MC | CCM | Kuv | II | III | Kuv hluas | II hluas | III hluas | |
| POJ NIAM | 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 | |
| Tus txiv neej | 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 | |
Muaj txiaj ntsig thiab kev phom sij
Cov txiaj ntsig Powerlifting:
- Txhua lub zog ua kom muaj zog, qhov tsim ua kis las yog tsim.
- Lub zog taw qhia tau txhim kho.
- Kev hloov pauv tau thiab kev sib koom tes txhim kho.
- Tau sawv cev yog kho tau.
- Koj tuaj yeem poob ceeb thawj lossis nce qhov nqaij leeg - nws txhua tus nyob ntawm kev noj haus.
- Lub hauv paus pib zoo tsim kho rau kev xyaum ib hom kev ntaus pob ncaws pob.
Cov teeb meem muaj peev xwm tseem muaj:
- Txoj kev pheej hmoo ntawm kev raug mob yog siab txaus.
- Cov kab ke ua haujlwm yog qhov nyuaj thiab ntev.
- Ua kev vam khom rau kev hnyav ua haujlwm thiab cov txiaj ntsig sib tw. Qhov no ua rau tsis muaj dab tsi siv kev ua kis las tshuaj thiab cov teeb meem kev xav, tshwj xeeb hauv cov pib.
© Alen Ajan - stock.adobe.com
Qhov zoo thiab qhov tsis zoo
| pros | Minuses |
| Muaj rau cov neeg ntawm txhua lub hnub nyoog thiab cov txuj ci qib. | Nws tsis tsim nyog cia siab tias yuav tsis muaj kev ntaus pob ncaws pob tsis muaj kev ntaus pob ncaws pob, txhawb nqa los ntawm lub xeev lossis lwm tus. |
| Cov neeg paub tshiab, kev paub qab hau. | Tsis haum rau cov neeg muaj teeb meem kev noj haus, rov ua haujlwm thiab lub sijhawm ua haujlwm nyuaj. |
| Nws yooj yim dua los tswj kev ntxhov siab thiab kev xav tsis zoo hauv lub neej txhua hnub. | Nws yog qhov kev siv nyiaj ntau - ntxiv rau kev ua npe rau hauv chav dhia ua si, koj yuav xav tau ris tsho, dab teg thiab lub hauv caug, cov kev pabcuam ntawm tus kws qhia kev teeb tsa cov txheej txheem thiab teeb tsa ib qho kev pabcuam, kev hnyav rau zaum-sawv, ncaws pob rau deadlift, kev them nqi ntawm cov nqi ntawm kev sib tw. Cov khoom siv ntxiv yuav tsum xav tau. |
| Cov txheej txheem kev sib tw ua rau lub zog ua kom ib ce muaj zog tas li. | Yog tias ib tug neeg nyiam lub zog txhawb nqa, nyob rau lub sijhawm txhua yam yuav nrog kev txhawb nqa lub zog - lub sijhawm ua haujlwm yuav kho rau kev cob qhia, cov menyuam yuav ua lub rooj ntev zaum, kev mus ncig yuav zoo ib yam nrog kev sib tw, thiab "ntxiv" tib neeg yuav tawm ntawm nws lub neej. Qhov no kuj tuaj yeem siv tau rau cov poj niam, tus txiv thiab lwm tus neeg txheeb ze. |
Pib qhov kev pab cuam
Pib tshiab tau muab ob peb hom kev kawm rau cov chav kawm:
- Kev loj hlob yooj yim linear... Kev tawm hws, lub rooj ntev zaum, thiab hloov tuag ntawm lub cev txhua hnub, lub ntsiab lus lawv tau ua rau cov hnub sib txawv (piv txwv, Monday-Wednesday-Friday). Hauv thawj lub lis piam, cov neeg ntaus kis las ua 5 qhov rov ua dua nyob rau hauv 5 txoj hauv kev, txij ib lub lis piam mus rau ib lub lis piam nws cov kev ua haujlwm hnyav nce li 2.5-5 kg, thiab cov lej rov ua dua tsawg zuj zus los ntawm 1. Tom qab tus neeg ncaws pob nce mus txog 2 rov ua dua, ib lub hlis ntawm kev qhia teeb thiab ntxiv rov ua lub voj voog. Ntxiv nrog rau qhov yooj yim txav, ib qhov txiaj ntsig ntawm txoj kev pabcuam yog tsim nyog - cov kev tawm dag zog uas txhim kho cov leeg tsim nyog rau peb qhov yooj yim txav. Cov txheej txheem no raug pom zoo ua thawj zaug thiab hloov mus rau Sheiko cov voj voog lossis lwm tus, sai li sai tau thaum tus kws ncaws pob ntaus pob hauv kev loj hlob ntawm lub zog.
- B.I.Sheiko lub voj voog... Txog kev npaj ua ntej CCM cov neeg ncaws pob, cov no suav nrog zaum thiab lub rooj sib tw ua haujlwm rau hnub Monday thiab Friday, thiab cov ntees tuag thiab cov ntawv sib tw tawm ntawm hnub Wednesday. Cov kis las ua haujlwm nyob rau hauv thaj tsam 70-80% ntawm ib-qhov siab tshaj plaws rau 2-5 ntu. Cov load mus ncig hauv vuag.
- Yooj yim undulating sij hawm... Cov kis las hloov lwm lub teeb thiab nruab nrab workouts, ua cov haujlwm hnyav tsuas yog ua tiav thaum kawg ntawm 6 lub voj voog. Rau qhov yooj yim, nws ua haujlwm ntawm 50-60 feem pua ntawm qhov siab tshaj plaws hauv 4-5 reps, rau qhov nruab nrab - 70-80 hauv peb reps. Cov haujlwm tawm tuaj yeem ua raws tib daim qauv txhua lub lim tiam ib yam li Sheiko. Kev txhawb nqa ce yog xaiv rau txhua pawg neeg mob.
Hauv qab no yog qhov kev kawm rau cov neeg pib kawm hauv lub sijhawm npaj tos 4 lub lis piam. Txhawm rau kom ua tiav nws, koj yuav tsum paub koj qhov kev ntsuas ib zaug ntau zaug (RM) hauv peb qhov tseem ceeb. Qhov feem pua nyob hauv cov nyom tau qhia meej los ntawm nws.
| 1 Lub Lim Tiam | |
| 1 hnub (Monday) | |
| 1. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Barbell zaum-sawv npuag | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Tso dumbbells dag | 5x10 |
| 5. Khoov nrog ib qho barbell (sawv) | 5x10 |
| Hnub 3 (Wednesday) | |
| 1. Neeg ncaj tuag | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog txaj | 6x4 |
| 3. Poob nrog tes taw hnyav | 5x5 |
| 4. Rub los ntawm skirting cov rooj zaum | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Kev tuav qhov dav ntawm lub kaum ntse ntse rub siab mus rau hauv siab | 5x8 |
| 6. Xov Xwm | 3x15 |
| Hnub 5 (Friday) | |
| 1. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Lub rooj ntev zaum xovxwm dumbbells | 5x10 |
| 3. Barbell Squats | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Fabkis txoj xovxwm raug tshem tawm | 5x12 |
| 5. Barbell leej rau Siv tawv | 5x8 |
| 2 lub lis piamla | |
| 1 hnub (Monday) | |
| 1. Qaws nrog daim ntaub nyias nyias | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Lub rooj ntev zaum xovxwm ntawm dumbbells | 5x10 |
| 4. Push-up hauv pem teb (caj npab dav dua li lub xub pwg) | 5x10 |
| 5. Barbell Squats | 55% 1х3, 65% 1х3, 75% 4х3 |
| 6. Kev tuav cov dav ntawm lub kaum ntse ntse sab saud mus rau hauv siab | 5x8 |
| Hnub 3 (Wednesday) | |
| 1. Neeg tuag rau hauv caug | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Cov ntaub ntawv hauv cov sim peck-lawj | 5x10 |
| 4. Neeg tuag | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Cov kab ntawm qhov nqaj qis nrog qhov nqaim nqaim | 5x10 |
| Hnub 5 (Friday) | |
| 1. Qaws nrog daim ntaub nyias nyias | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Ua ntawm qhov thaiv cia (rau triceps) | 5x10 |
| 5. Barbell zaum-sawv yws | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Khoov nrog lub pawm ntoo | 5x6 |
| 3 lub lis piam | |
| 1 hnub (Monday) | |
| 1. Qaws nrog daim ntaub nyias nyias | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1х5, 60% 1х4, 70% 2-3, 80% 5х3 |
| 3. Zaum khooj | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Dag Ntaws Ceg | 5x12 |
| Hnub 3 (Wednesday) | |
| 1. Neeg tuag rau hauv caug | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Tso dumbbells dag | 4x10 |
| 4. Kev sib txhuam los ntawm skirting cov rooj zaum | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Lub cev tuag ntawm ob sab ceg ncaj | 5x6 |
| 6. Xov Xwm | 3x15 |
| Hnub 5 (Friday) | |
| 1. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Barbell zaum-sawv npuag | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Tso dumbbells dag | 5x12 |
| 5. Hyperextension | 5x12 |
| 4 lub lis piam | |
| 1 hnub (Monday) | |
| 1. Qaws nrog daim ntaub nyias nyias | 50% 1х5, 60% 1х4, 70% 2-3, 80% 2х3, 85% 3х2 |
| 2. Tso dumbbells dag | 5x10 |
| 4. Quav rau ntawm qhov sib npaug tsis ncaj | 5x8 |
| 5. Barbell zaum-sawv yws | 50% 1x5, 60% 1x4, 70% 2x3, 80% 4x2 |
| 6. Khoov nrog lub ntsej muag (sawv) | 5x5 |
| Hnub 3 (Wednesday) | |
| 1. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1х5, 60% 1х4, 70% 2-3, 80% 2х3, 85% 3х2 |
| 2. Neeg tuag | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Tso dumbbells dag | 5x10 |
| 5. Rub ntawm qhov thaiv tom qab taub hau | 5x8 |
| Hnub 5 (Friday) | |
| 1. Qaws nrog daim ntaub nyias nyias | 50% 1х5, 60% 1х4, 70% 2-3, 80% 5х3 |
| 2. Lub rooj ntev zaum xovxwm ntawm lub tog zaum tav toj | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Ua ntawm ob sab ceg ncaj | 4x6 |
| 6. Xov Xwm | 3x15 |
Koj muaj peev xwm rub tawm thiab luam tawm cov program nyob ntawm no.
Cov khoom siv fais fab fais fab
Cov cuab yeej tsis txhawb nqa raug tso cai hauv txhua lub koom haum thiab txhua pawg. Nws suav nrog txoj siv sia, mos hauv caug ntaub, khau zam, khau hnyav, txhais taw sov los tiv thaiv ob txhais ceg thaum rub.
Kev txhawb nqa dua tshiab (txhawb nqa) cov cuab yeej tso cai tsuas yog hauv cov cuab yeej siv. Qhov no suav nrog kev ua kom hnyav-zaum khos thiab deadlift jumpsuit, lub tsho raug tshem tawm, thiab lub tog zaum hauv qab. Kuj tseem muaj ntaub qhwv caj dab thiab dab teg.
Cov neeg uas tsis tshua pom lub zog txhawb nqa feem ntau xav tsis thoob - kev ntaus pob ncaws pob yog dab tsi, qhov twg cov khoom siv nws tus kheej hnyav rau cov kis las. Tab sis lawv tsis yog tag nrho cov muaj tseeb. Yog lawm, kev txhawb nqa ntxiv tso cai rau koj pov cov ob peb phaus hauv txhua qhov kev txav (ntawm 5 txog 150 kg thiab ntau dua), tab sis qhov no yuav tsum muaj lub hauv paus ruaj khov, ib qho txheej txheem thiab txuj ci.
