Russian osindikizira: malamulo a pulogalamuyi, zolembedwa ndi ayamikira

Ndi posachedwapa mu mphamvu masewera ina yatsopano - Russian atolankhani, ndiponso kuti anthu ayamba ndi othamanga ndi oonera chilango ichi. Tiyeni tione mtundu wa masewera nanga tingachidziwe.

Ndi chiyani icho?

Mphamvu masewera chotchuka kwambiri padziko lonse. Pali mitundu yosiyanasiyana ya izo: weightlifting, zitsulo, ojambula, powerlifting, etc. Palinso mtundu pang'ono odziwika, koma palibe zazing'ono za mphamvu ya masewera - ndi Russian osindikizira.

mtundu tichipeza chimodzi zolimbitsa thupi - benchi atolankhani barbell ku chifuwa, kugona pansi pa lathyathyathya benchi. Tanthauzo la mpikisano ndi kuukitsa bala ena kulemera nthawi zambiri.

Kubwera kwa benching Russian

Russian osindikizira - mwachilungamo wamng'ono masewera. Kwa nthawi yoyamba pa rRusskomu benchi Mpikisano atolankhani inachitika ku Russia mu 2000. Iwo anapima kuti patha zaka 55th a adani nkhondo yachiwiri ya padziko lonse ndipo ambiri anali chophiphiritsa ndi kusangalatsa anthu. Koma tsiku, mtundu wakhala mwambo zonse kunachitika wa powerlifting. The benching Russian wavomereza malangizo ndi chitaganya yake. Tsopano ndi za mtundu wina wotchuka wa boma, komanso othamanga benchi.

Russian osindikizira: malamulo

Kudziwa wopambana alionse ku misa onse a zamijaha wothamanga anakweza kulemera koyefishienti outputted. Pamaziko a index izi amusankha wopambana. Pa mpikisano mu atolankhani Russian kuwina ophunzira kupeza chinthu lalikulu ankafuna limodzi kapena angapo, mogwirizana ndi malamulo a mpikisano. Popeza zamijaha koyefishienti othamanga kukakambirana mkulu mlingo.

Chifukwa chakuti kulemera osachepera wa barbell pa mpikisano mu Russian atolankhani la makilogalamu 55, kuti ngakhale oyamba akhoza kutenga nawo mbali. Mu Russian benchi akhoza kuchita siyana kulemera asanu ndodo makilogalamu 55, makilogalamu 75, makilogalamu 100, makilogalamu 125, makilogalamu 150 makilogalamu 200.

Kuchita chimodzi njira wothamanga wapatsidwa mphindi zisanu. Pa ntchito yonseyi, mukhoza kukhala mpumulo, atagwira barbell pachifuwa pake.

Othamanga akuletsedwa ntchito zipangizo zina zapadera ndi mitundu yonse ya malaya benchi kuti amakulolani kukweza chofunika kwambiri. Othamanga zinthu tights ochiritsira ndipo anabala torso kapena malaya wamba kapena T-sheti.

Ngakhale kulemera gulu la ophunzira ali ndi udindo mu Russian benchi, koma zoletsa kulemera kwa nawo mpikisano si. Chifukwa pakalibe ambiri ufulu wa atolankhani Russian ulipo kwa onse, kotero ayamba otchuka.

Russian osindikizira ndi demokalase kwambiri, iwo anapezeka ndi othamanga ndi anamenyela ndi galimoto bwinobwino.

Kodi mpikisano?

Mpikisano mu Russian osindikizira nthawi zonse unachitikira ku mizinda yonse ya dziko, nthawi zambiri ikuchitika Mpikisano misa, moti obwera onse. Unyinji wa mpira kuvumbitsira adzapeza kwambiri mawu a chitukuko mtsogolo. Komanso, khalidwe ndi mpikisano akatswiri yokhudza othamanga ambiri odziwika bwino, kuphatikizapo othamanga nawo mitundu ina ya mphamvu ya masewera monga benchi atolankhani zolimbitsa thupi ndi gawo la masewera ambiri.

Kutengera kusankha kwa okonza, mpikisano zingatenge malo amodzi Mabaibulo angapo: "tingachipeze powerenga benchi", "benchi mpikisano" ndi "wophika mkate dazeni". Mu Pokhala "dazeni wophika mkate", ophunzira ayenera kumaliza waika atatu, ntchito kulemera ndi wothamanga amasankha paokha. kuwerenga ankaona kuti chifukwa cha kubwereza eyiti ndi atatu.

"Classic benchi" amakhala ndi chakuti chipani wapatsidwa njira imodzi, zimene ali kuchita chiwerengero pazipita kubwereza. ndodo kulemera aliyense wothamanga amasankha paokha. Ayenera kukhala kubwereza osachepera asanu, mwinamwake chifukwa sati amatamanda.

Mu chimake ndi, "benchi mpikisano" wothamanga amachita njira zitatu. Anaonedwa njira imene wophunzira wakwaniritsa kubwereza osachepera asanu ndi atatu, pamene malire pazipita si.

Russian osindikizira: Pulogalamu yophunzitsa

Ngakhale kuti dziko la maphunziro a Russian benchi Press, ndi zofanana kwambiri ndi maphunziro powerlifting, koma pali zina zenizeni. Chachikulu kusiyana pakati zhimom powerlifting ndi Russian zhimom kuti m'nkhani yoyamba, chinthu chachikulu - ndi kuchuluka kwa mphamvu, ndipo chachiwiri - kuchuluka chachikulu cha ntchito kwa nthawi yaitali.

Mwachibadwa, waukulu masewera olimbitsa thupi kulimbitsa thupi - benchi atolankhani ndi ndodo ku chifuwa. Pali njira zambiri benching kulimbitsa thupi kuti wothamanga payekha kusankha mphunzitsi odziwa. Tikambirana mfundo zokha zazikulu zokhudza kukonzekera mwa mwambo wa atolankhani Russian.

Koma kulemera chiŵerengero ndi chiwerengero cha njira kusankha dongosolo kwambiri mulingo woyenera kutchedwa "dazeni wophika mkate". Pakuti m'pofunika kukatenga kulemera kuti njira imodzi wothamanga cholizira positi nthawi osachepera asanu ndi munthu pazipita khumi ndi zitatu.

Kuti khalidwe maphunziro benchi ya mowa sikokwanira kuchita masewera olimbitsa thupi uno wokha. Thupi la munthu - ndi dongosolo wogwirizana, kotero kuti kuwonjezeka ntchito limafunika kuphunzira ndi onse a magulu minofu. Pazifukwa izi, m'pofunika kuchita Zochita zina. A iwo mu malo oyamba ayenera kulabadira chitukuko cha triceps, pakuti benchi yopapatiza nsinga chachikulu ichi. Komanso muyenera kuchita masewera olimbitsa thupi ndi kuonjezera mphamvu ya kukongola kwa. zolimbitsa wina wogwira - ndi n'zosiyana nsinga benchi atolankhani, izo mwangwiro akufotokozera latissimus dorsi minofu, ndi mphamvu yake n'kofunika, kuyambira chiyambi cha gululi, ndi benchi atolankhani, chimachititsa mbali yaikulu ya katundu.

Za masiku angati kuphunzitsa, pali maganizo osiyanasiyana pa sabata. Kwambiri intrusive njira - ndi kuphunzitsa kawiri pa mlungu. Kuonjezera mphamvu ya masewera olimbitsa thupi kukhala 2x2, kuti masiku awiri maphunziro ndi masiku awiri a mpumulo.

Mphamvu ndi minofu misa pa ntchito ya zhimom Russian

kudya zakudya zopatsa nthanzi pa maphunziro Russian benchi atolankhani ndi zofunika kwambiri ndiponso kuti adzapeze minofu misa n'kofunika kwambiri. Ngakhale chiphunzitso katundu wa maphunziro ndondomeko Russian benchi atolankhani ayenera "youma" minofu ya kumapeto limasonyeza zosiyana. Othamanga nawo chilango chimenechi, kukhala wamkulu minofu misa. Mwachitsanzo, Eduard Vasilenko - mmodzi wa akatswiri mu mtundu masewera, masekeli makilogalamu oposa 140. Yapadera ya minofu misa phindu khalidwe pa kusintha ntchito ndi zolemera ankawonjezereka.

Chakudya kuimba Russian zhimom ayenera kukhala zopatsa thanzi kuposa pochita weightlifting. Chifukwa cha maphunziro imagwiridwa ntchito kwambiri, choncho kuwotcha zopatsa mphamvu zambiri. Kuyambira zowonjezera zakudya zabwino mavitamini ndi amino zidulo.

Nyenyezi benching Russian

Pomaliza, m'nkhani ino amakonda kulankhula za mbiri-mwini mu Russian benchi. Choyamba Ndikufuna kuunikila Andrew Galtsova - ". Russia Jima" wapampando tehkomiteta Iye anali kupereka mutu wa "osankhika a Russia" mu mwambo wa atolankhani Russian. Records kuti iye anakhazikitsa, ziri m'magulu osiyana, ndi ena a iwo anamenyedwa panobe. Andrew Gal'tsov - mmodzi wa mabogi yabwino ya Russia, komanso mapulogalamu njira maphunziro.

Komanso mu benchi atolankhani ndi wotchuka kwambiri Vladimir Kravtsov, umene ndi umboni gulu kuti makilogalamu 125.

Mu 2012, wothamanga ku Ivanovo atchuke dziko kwa benchi atolankhani, m'magulu awiri: iye cholizira ndi makilogalamu 75 barbell nthawi 63 108 nthawi barbell yolemera makilogalamu 55.

Yerekezerani Russian benching ndi masewera ena

The mwayi waukulu Russian benchi atolankhani poyerekeza ndi masewera ena ndi malamulo ake yosavuta kugula kwa onse. Popeza makalasi safuna kugula zipangizo zodula kapena zapamwamba, ndiye aliyense akhoza kuchita izo nthawi iliyonse. Wokwanira kubwera masewero olimbitsa ndipo inu mukhoza kuyamba kuthana ndi. Choncho, anthu nthawi iliyonse koposa akusankha Russian benchi atolankhani ankaona kuti masewera ena ambiri.