Kuyini ukuphakamisa amandla? Lo ngumcimbi wokuphakamisa amandla lapho abasubathi bencintisana khona ezintweni ezintathu zokuzivocavoca - isikhafu esine-barbell emahlombe abo, umshini wokucindezela ibhentshi kanye ne-deadlift. Udinga ukuphakamisa isisindo esiphezulu sokuphindaphinda okukodwa. Ophumelele nguyena onenani eliphakeme kakhulu ekunyakazeni okuthathu esigabeni sakhe sesisindo.
Kubuye kube yisiko lonke. Imiqhudelwano ebukeka ifana namakhonsathi e-rock, isifiso esiphakeme sikaYuri Belkin, izixuku zabafika nezingqalabutho ezineminyaka engama-60 ezinamandla kuneningi lezethameli, imindeni enezingane ehholo - konke lokhu kuyaphakamisa amandla. Lo mdlalo ungenza noma ngubani aqine okwaziyo ukubekezela, asebenze ejimini futhi ahlele impilo yakhe.
Kuyini ukuphakamisa amandla?
Ekuqaleni kwekhulu lama-20, i-gymnastics yamandla yazalwa eRussia. Iqembu lezemidlalo likaDkt Krayevsky lithuthukise amaqiniso alula:
- indoda kumele ibe namandla futhi iqine, noma ngabe yenzani;
- ukuqeqeshwa ukumelana kuvumela noma ngubani ukuthi aqine;
- udinga ukukwenza njalo futhi ngokwecebo, wenze ama-squats, ama-deadlifts nemishini.
Kepha engxenyeni yokuqala yekhulu lama-20, kwakhushulwa izinsimbi kuphela. Abaphakamisi bensimbi baqhuzuka, ibhentshi licindezelwe ngenkathi belele futhi bemi, benza izihluthulelo ngokubamba okuhlukile, baphakamisa i-barbell kuma-biceps ukuze aqine. Phakathi kwabo, bancintisana nale mibutho ngemuva kwezigcawu. Ngokuhamba kwesikhathi, ama-squats, ama-deadlifts, kanye nemishini yokunyathelisa amabhentshi sekuyintandokazi kubantu abenza imithambo ejimini. Umqhudelwano wokuqala ongekho emthethweni wase-US kulezi zinhlangano ezintathu wabanjwa ngo-1964. Futhi ngo-1972, i-International Powerlifting Federation (IPF) yasungulwa.
Kusukela ngaleso sikhathi, imincintiswano ibibanjwa ngokuya ngemithetho yanamuhla:
- Abasubathi bahlukaniswe ngezigaba zesisindo.
- Abesilisa nabesifazane bancintisana ngokwehlukana.
- Kunikezwa imizamo emithathu yokuvivinya umzimba ngakunye.
- Umqhudelwano uqala ngesikwele, bese kuba umshini wokucindezela ibhentshi, bese ukuphela kuphelile.
- Ukuzivocavoca kwenziwa ngokwemithetho ethile. Isikwele siqala ngomyalo wejaji. Umsubathi kufanele afinyelele ekujuleni okuhleli phansi lapho amathambo enqenqema angaphansi kwedolo ngokuhlanganyela bese esukuma. Emshinini wokucindezela ibhentshi ngokuya ngemithetho yemifelandawonye ehlukene, kungaba amathathu (qala, umshini webhentshi, ama), noma amaqembu amabili (ibhentshi cindezela nezitendi), kepha yonke indawo udinga ukuthinta isifuba ngebha bese ucindezela umyalo kuphela. Ku-deadlift, udinga ukukhulisa isisindo bese ulinda umyalo wejaji, kuphela bese wehlisa.
- Amasethi enziwe ngomyalo, ngokunyakaza okuphindwe kabili namaphutha obuchwepheshe (ukungabi nokuhlala esikhungweni, ukuhlukaniswa kwesinqe ebhentshini emaphephandabeni, amahlombe angenalutho namadolo angavuleki ekufeni) akubalwa.
- Owinile unqunywa yisamba sokuvivinya umzimba okuthathu esigabeni ngasinye sesisindo nakokuma kukonke. Ukubala izisindo eziphelele, ama-coefficients asetshenziswa - uWilks, iGlossbrenner noma i-coefficient entsha esetshenziswe ku-IPF.
IPowerlifting ngumdlalo ongewona owama-Olimpiki... Uhlelo lweParalympics lufaka umshini wokucindezela ibhentshi kuphela, kepha yonke imifelandawonye ibambe iWorld Championship, lapho kubuthana khona abasubathi abanamandla.
ERussia kunohlelo lwezikole zezemidlalo zentsha, lapho kusebenza khona izigaba zokukhanyisa amandla nabafana namantombazane baziqeqesha. Abasubathi abadala bazilungiselela nabaqeqeshi bezentengiselwano futhi bazikhokhele ukuqeqeshwa kwabo.
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Izinhlangano ezinkulu eRussia
I-IPF yaba yinhlangano yokuqala eRussia
Igatsha lawo likazwelonke libizwa ngeRussia Powerlifting Federation (RFP). (Isiza esisemthethweni - http://fpr-info.ru/). Kungaphansi kwamandla akhe lapho ukuthuthukiswa kwamandla wentsha kukhula. Izinga kanye namazinga e-FPR abelwe ngomyalo woMnyango Wezemidlalo waseRussia. Isici esivelele ukungabikho kwemidlalo kazwelonke evulekile. Umsubathi kufanele aphumelele futhi enze kahle emiqhudelwaneni yendawo, yendawo ukuze afanelekele umcimbi omkhulu noma ubuqhawe bezwe. I-FPR ihambisana nemithetho ye-WADA maqondana nokusetshenziswa kwezidakamizwa kwezemidlalo futhi akukho ukuhlukana ngaphandle kokuhlolwa okuyimpoqo kokusetshenziswa kwezinto ezingavunyelwe.
| Izinzuzo ze-FPR | Umthengi we-FPF |
| Isigaba sabelwe uMnyango Wezemidlalo, sisiza kakhulu lapho ungena eyunivesithi yezemidlalo noma ekuqeqesheni. | Izinga elibuthakathaka lokuxhaswa ngezinto ezibonakalayo. Imiqhudelwano yezifunda ingahle ibanjelwe emagcekeni angafanelekile, ngemishini yakudala, nasezindaweni ezikude. |
| Umncintiswano emiqhudelwaneni esezingeni eliphezulu nangaphezulu uphakeme, kunabadlali abaningi ezigabeni, umoya wokuncintisana ukhule kahle. | Ukuntuleka kokulawulwa kwezidakamizwa kwangempela emiqhudelwaneni ngaphambi kwe-zonal. |
| Kukhona ithuba lokufanelekela i-European and World Championships futhi sihlangane endaweni yesikhulumi nabadlali abanamandla kunabo bonke besikhathi sethu. | Inqubo ye-bureaucratic yokufaka izicelo nokunikeza izihloko. |
| Izidingo zezinsizakusebenza ezigabeni ezifanele zenziwe zafana. Ayikho imincintiswano yombukiso. | Uhlelo oluqinile lokungafaneleki kokuncintisana emifelandawonye "ehlukile". |
I-NAP noma i-National Powerlifting Association
Yenzelwe ukwenza ezemidlalo zivuleke ngokwengeziwe. Kulo mfelandawonye, ungakhokha imali yonyaka futhi uqhudelane kuyo yonke imiqhudelwano evulekile lapho umsubathi angafinyelela khona ngokomzimba. Kubanjelwa ubuNsimbi bamazinga ahlukahlukene - kusuka emiqhudelwaneni yedolobha ngokunikezwa isicoco seCMS kuya emiqhudelwaneni yaseYurophu neyeMhlaba. Lo mfelandawonye waba ngowokuqala ukwethula ukudonswa okuhlanganisiwe (isitayela esidala sokubulala kanye ne-sumo), ukukhuphula amandla ngamandla okwenza imishini yokushaya izindwayimane nama-squats ekugoqeni amadolo, futhi yaqala ukubamba imiqhudelwano ezindaweni zokungcebeleka - okuwumqhudelwano waminyaka yonke obabazekayo e-Aqua Loo eSochi.
Isiza esisemthethweni - http://www.powerlifting-russia.ru/
I-WPC / AWPC / WPA / WUAP / GPC
Umfelandawonye omkhulu wamazwe omhlaba, athuthukisiwe hhayi ezweni lethu kuphela, kepha nase-USA, eFinland naseJalimane. Uyehluka kumazinga aphezulu kakhulu kanye nezindleko eziphezulu zokulawulwa kwezidakamizwa emikhakheni ye-amateur. Ikhokhwa ngumsubathi uqobo, ngaphandle kokuthi abizelwe ukulawula ama-doping ngamajaji. Akukho ukulawula i-doping ku-WPC.
Isiza esisemthethweni - http://www.wpc-wpo.ru/
I-IPO / GPA / IPL / WRPF (i-Union of Powerlifters yaseRussia, i-SPR)
Izinhlangano ezine ezinkulu zomhlaba zihlanganyele ndawonye ukubamba imiqhudelwano yabasubathi abanamandla. I-SPR ithathwa njengomfelandawonye osathuthuka kakhulu, ikhuthazwa ngamandla ezifundeni futhi inabasebenzi bamajaji nokhomishani bezidakamizwa. I-WRPF ingumfelandawonye wokuqala ohlukile ohlukanisa abasubathi abangochwepheshe kwizimfundamakhwela ezejwayelekile ezingalawulwa yimithi. Abasubathi abanamandla kakhulu bancintisana lapha - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. I-WRPF inegatsha eMelika, kanti imiqhudelwano isingathwa nguDan Green noChucker Holcomb. UBoris Ivanovich Sheiko ungumahluleli omkhulu wemiqhudelwano yamazwe omhlaba ye-VRPF phakathi kwabadlali abangochwepheshe.
WPU
Inhlangano encane kunazo zonke eRussia phakathi kwalabo ababamba imincintiswano yamazwe omhlaba. Kuhlukile kokunye ukuthi abasubathi abakwi-VPU abakhokhi ukulawulwa kwezidakamizwa uma bencintisana esigabeni esifanele.
| Izinzuzo zeminye imifelandawonye | Ububi beminye imihlangano |
| Noma yimuphi umuntu angabamba iqhaza kuzo, kungakhathalekile ubudala, ubulili nokuqeqeshwa kokuqala. Uma umgijimi ekholelwa ukuthi ukulungele, angangenela umncintiswano. | Ukulawulwa kwe-Doping kweminye imiqhudelwano kusemthethweni. Amajaji awaphoqelekile ukubiza noma ngubani obonakala esolisa ngokulawulwa. Abasubathi badonswa ngenkatho. Umsubathi ovame ukusebenzisa i-steroids uba yingqwele esigabeni "esihlanzekile" bese eya ekhaya nendondo. |
| Basingatha imiqhudelwano yabasubathi bawo wonke amazinga anechibi lomklomelo elihloniphekile, nokuyinto engajwayelekile ekuphakamiseni amandla. | Ngokukhishwa kwamatayitela yonke indawo, ngaphandle kwe-VPU ne-NAP, ukuhlaziywa kokudakwa kwezidakamizwa kukhokhelwa ngokuzimela. Ngesikhathi salokhu kubhalwa, izindleko zokuhlaziywa okunjalo ku-SPR naku-VOC zingama-ruble ayi-8 900. |
| Benza ezemidlalo zande - bagcina amakhasi ekuxhumaneni nomphakathi, bathwebula amavidiyo, basakaza yonke imiqhudelwano. | Izimali zemiqhudelwano ziphakeme impela. Ngokwesilinganiso - kusuka kuma-ruble ayi-1,500 emincintiswaneni yedolobha kuya kuma-ruble angama-3,600 wezwe nowamazwe omhlaba. Kukhona nomnikelo oyimpoqo waminyaka yonke ku-SPR, NAP naku-WRPF. |
| Imiqhudelwano ibanjelwa hhayi kuphela i-triathlon, kodwa futhi nama-squats, imishini yokubeka ibhentshi, izibani ezifayo ngokwehlukana, kanye nama-curls ama-biceps aqinile, ezemidlalo yamandla (imishini yokuma kanye nokuphakamisa ama-biceps), i-loglift (ephakamisa i-log), umshini wokucindezela ibhentshi labantu (ngenani lezimpinda). | Kweminye imiqhudelwano kunabantu abangu-1-2 esigabeni. Kungakho kunabanqobi abaningi base-Europe kanye nabomhlaba kule ndlela. |
| Bahlukanisa abasubathi abahlolwa ukuhlolwa kwezidakamizwa nalabo abakhetha ukungakwenzi. | Imiqhudelwano eminingi yokubonisa enemidlalo yebhayisikili yokuqina phakathi kwemifudlana nemibukiso ayilulutho kubasubathi, ngoba iqiniswa ngokwemithetho futhi ayivumeli ukuzivocavoca umzimba okwanele. |
Umsubathi uzikhethela yedwa ukuthi uzodlala kuphi nokuthi aziqeqeshe kanjani.
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Amazinga, izihloko namabanga
Ku-FPR, amadijithi abelwe kusuka ku-3 junior kuya kumphathi ohlonishwayo wezemidlalo... Kweminye imifelandawonye, isihloko esithi "Elite" sabelwa esikhundleni se-ZMS. Amazinga ayahluka ngezigaba zesisindo, ahlukile kwabesilisa nabesifazane. Ku-NAP naku-VPU kukhona "umlingani osemdala" owehlisa izidingo zamazinga kubantu abaneminyaka engaphezu kwengama-40 ubudala.
Isibonelo, leli thebula elilandelayo likhombisa izindinganiso ze-IPF zesiyalo esithi "classic powerlifting":
| Izigaba zesisindo | I-MSMK | MC | I-CCM | Mina | II | III | Mina omncane | II abasha | III omncane | |
| BESIFAZANE | 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 | |
| Abesilisa | 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 | |
Inzuzo nokulimala
Izinzuzo ze-Powerlifting:
- Onke amaqembu emisipha ayaqiniswa, kwakheka isibalo sabasubathi.
- Izinkomba zamandla ziyathuthuka.
- Ukuvumelana nezimo nokuxhumana kuyaqala.
- Ukuma kuyalungiswa.
- Ungancipha noma wandise isisindo semisipha - konke kuncike ekudleni.
- Kwakhiwa isisekelo esihle sokwenza noma yiluphi uhlobo lomdlalo.
Ukulimala okukhona nakho kukhona:
- Ingozi yokulimala iphezulu ngokwanele.
- Ukuzivocavoca kunzima futhi isikhathi eside.
- Ithembela ekusebenzeni kwezisindo nemiphumela yokuncintisana. Lokhu kuholela ekusetshenzisweni okungenangqondo kwemithi yezemithi nezinkinga zengqondo, ikakhulukazi kwabaqalayo.
© Alen Ajan - stock.adobe.com
Ubuhle nobubi
| buhle | Ubuncane |
| Kutholakala kubantu babo bonke ubudala namazinga wamakhono. | Akudingekile ukulindela umdlalo ongewona owama-Olimpiki, ukwesekwa okuvela kuhulumeni noma omunye umuntu. |
| Abantu abasha ojwayelene nabo, ukuzihlanganisa nabantu. | Akufanelekile kubantu abanezinkinga zokudla okunempilo, ukululama kanye nezinhlelo zomsebenzi ezinzima. |
| Kulula ukulawula ukucindezeleka nemizwelo emibi empilweni yansuku zonke. | Kuyabiza impela - ngaphezu kokubhalisela ukuzivocavoca ejimini, uzodinga amathayithi, amabhande esihlakaleni kanye namadolo, izinsizakalo zomqeqeshi zokusetha inqubo nokwenza uhlelo, ukukhuphula izinsimbi zezingqimba, ama-wrestling for deadlift, ukukhokha imali yemincintiswano. Kungadingeka imishini eyengeziwe. |
| Inqubo yokuncintisana isebenza njengesikhuthazo sokuzivocavoca umzimba njalo. | Uma umuntu ekuthanda ngempela ukuphakanyiswa kwamandla, ngokuhamba kwesikhathi konke kuzoba nokugcizelelwa ekukhulisweni kwamandla - uhlelo lomsebenzi luzolungiswa ekuqeqesheni, izingane zizokwenza umshini wokucindezela ibhentshi, iholide lizoqondana nomncintiswano, futhi abantu "abengeziwe" bazoshiya impilo yakhe. Lokhu kungasebenza nakwabafazi, abayeni nezinye izihlobo. |
Uhlelo lokuqala
Abaqalayo banikezwa izikimu eziningana zamakilasi:
- Ukuqhubekela phambili okulula... Isikwele, umshini wokucindezela ibhentshi, kanye ne-deadlift kushintshana nsuku zonke, okusho ukuthi kwenziwa ngezinsuku ezahlukahlukene (ngokwesibonelo, ngoMsombuluko-uLwesithathu-uLwesihlanu). Esontweni lokuqala, umgijimi wenza ukuphindaphinda okungu-5 ngezindlela ezi-5, isonto nesonto isisindo sakhe sokusebenza sikhuphuka ngo-2,5-5 kg, futhi inani lokuphindaphinda lincipha ngo-1. Ngemuva kokuba umsubathi efinyelele ukuphindaphindwa okungu-2, isonto lokuqeqeshwa okulula bese phinda umjikelezo. Ngaphezu kokunyakaza okuyisisekelo, inani elithile elisizayo kufanele - izivivinyo ezakha imisipha edingekayo yokunyakaza okuyisisekelo okuthathu. Kunconywa ukuthi wenze lolu hlelo kuqala bese ushintshela kumijikelezo kaSheiko noma eminye, ngokushesha nje lapho umsubathi emile ekukhuleni kwamandla.
- Imijikelezo kaBI Sheiko... Kubasubathi bangaphambi kwe-CCM, lokhu kufaka phakathi ukuhlala phansi kanye nasebhentshini ngoMsombuluko nangoLwesihlanu, kanye nokushiswa kwabasebenzi kanye nokusebenza kwabezindaba ebhentshini ngoLwesithathu. Umsubathi usebenza ebangeni lama-70-80% we-rep-maximum ephezulu ye-2-5 reps. Imijikelezo yomthwalo kumagagasi.
- Isikhathi esilula sokuqeda isikhathi... Umgijimi uyashintshana phakathi kokusebenza okulula nokuphakathi, enze ukusebenza okusindayo kuphela ekupheleni komjikelezo wamaviki ayisithupha. Ukuze kube lula, usebenza kuma-50-60 amaphesenti wokuphakama kuma-4-5 reps, ophakathi - 70-80 kuma-reps amathathu. Ukuzivocavoca kungakhiwa ngokwesakhiwo sangesonto esifanayo nesikaSheiko. Ukuzivocavoca kokusekela kukhethwa kuwo wonke amaqembu emisipha.
Ngezansi kohlelo lwabaqalayo esikhathini sokulungiselela amasonto ama-4. Ukuze uyiqede ngempumelelo, udinga ukwazi umkhawulo wakho wokuphindaphinda okukodwa (i-RM) ezivivinyweni ezintathu eziyinhloko. Amaphesenti akulesi sakhiwo aboniswa kuye ngqo.
| 1 Isonto | |
| Usuku olungu-1 (ngoMsombuluko) | |
| 1. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Izikwele zeBarbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Ukubeka ama-dumbbells aqamba amanga | 5x10 |
| 5.Igoba nge-barbell (emi) | 5x10 |
| Usuku 3 (ngoLwesithathu) | |
| 1. Ukufa | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Umshini webhentshi ulele ebhentshini elithambile | 6x4 |
| 3. Idiphu enezisindo | 5x5 |
| 4. Ukudonsa emabhodini okushibilika | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Ukubamba okubanzi kwebhulokhi engenhla kuye esifubeni | 5x8 |
| 6. Cindezela | 3x15 |
| Usuku 5 (ngoLwesihlanu) | |
| 1. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Ukucindezela kwebhentshi kwama-dumbbells | 5x10 |
| 3. Izikwele zeBarbell | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Umshini webhentshi waseFrance | 5x12 |
| 5. Umugqa webha oya ebhande | 5x8 |
| Amaviki ama-2la | |
| Usuku olungu-1 (ngoMsombuluko) | |
| 1. Izikwele ezine-barbell | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Ukucindezela kwebhentshi kwama-dumbbells | 5x10 |
| 4. Ama-push-up kusuka phansi (izingalo zibanzi kunamahlombe) | 5x10 |
| 5. Izikwele zeBarbell | 55% 1х3, 65% 1х3, 75% 4x3 |
| 6. Ukudonsa okubanzi kwebhulokhi engenhla kuye esifubeni | 5x8 |
| Usuku 3 (ngoLwesithathu) | |
| 1. Deadlift emadolweni | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Imininingwane simulator ye-peck-deck | 5x10 |
| 4. Ukufa | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5.Umugqa webhulokhi engezansi ngokubamba okuncane | 5x10 |
| Usuku 5 (ngoLwesihlanu) | |
| 1. Izikwele ezine-barbell | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3.Row on the block down (for triceps) | 5x10 |
| 5. Izikwele zeBarbell | 55% 1х3, 65% 1х3, 75% 4x2 |
| 6. Ukugoba nge-barbell | 5x6 |
| 3 iviki | |
| Usuku olungu-1 (ngoMsombuluko) | |
| 1. Izikwele ezine-barbell | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Izikwele | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Ukuqamba Amanga Umlenze | 5x12 |
| Usuku 3 (ngoLwesithathu) | |
| 1. Deadlift emadolweni | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Ukubeka dumbbells amanga | 4x10 |
| 4. Deadlift kusuka skirting amabhodi | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Deadlift ngemilenze iqonde | 5x6 |
| 6. Cindezela | 3x15 |
| Usuku 5 (ngoLwesihlanu) | |
| 1. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Izikwele zeBarbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Ukubeka dumbbells amanga | 5x12 |
| 5. I-Hyperextension | 5x12 |
| 4 iviki | |
| Usuku olungu-1 (ngoMsombuluko) | |
| 1. Izikwele ezine-barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ukubeka dumbbells amanga | 5x10 |
| 4. Idiphu emabhaleni angalingani | 5x8 |
| 5. Izikwele zeBarbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6.Igoba nge-barbell (emi) | 5x5 |
| Usuku 3 (ngoLwesithathu) | |
| 1. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ukufa | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Umshini webhentshi ulele ebhentshini eliqondile | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Ukubeka dumbbells amanga | 5x10 |
| 5.Donsa ibhulokhi engemuva kwekhanda | 5x8 |
| Usuku 5 (ngoLwesihlanu) | |
| 1. Izikwele ezine-barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Umshini webhentshi ulele ebhentshini eliqondile | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Irowu ngemilenze eqondile | 4x6 |
| 6. Cindezela | 3x15 |
Ungalanda futhi uphrinte uhlelo lapha.
Imishini ye-Powerlifting
Okokusebenza okungasekelwa kuvunyelwe kuyo yonke imifelandawonye nakuzo zonke izingxenye. Kubandakanya ibhande, amapayipi athambile amadolo, izicathulo zewrestling, izicathulo zokuphakamisa izinsimbi, ama-gaiters ukuvikela imilenze lapho udonsa.
Ukuqinisa (ukusekela) imishini kuvunyelwe kuphela kusigaba semishini. Lokhu kufaka isikwele esisindayo kanye nejumpsuit yokufa, ihembe lebhentshi, kanye nezihlilingi zebhentshi. Kufakwe namabhandeshi amadolo nesihlakala.
Abantu abangavamile ukuhlangabezana nokukhanyiswa kwamandla bavame ukumangala - hlobo luni lomdlalo, lapho imishini uqobo iphakamisa izinsimbi zomsubathi. Kepha abalungile ngokuphelele. Vele, ukusekelwa okungeziwe kukuvumela ukuthi uphonse amakhilogremu ambalwa ekunyakazeni ngakunye (kusuka ku-5 kuye ku-150 kg nangaphezulu), kepha lokhu kudinga isisekelo esithuthukisiwe, inqubo ethile nekhono.
