Menene ƙarfin iko? Wannan karin karfin iko ne wanda 'yan wasa ke fafatawa a motsa jiki uku - tsugunnawa tare da yarda a kafadarsu, dandazon benci da kuma kashe mutane. Kuna buƙatar ɗaga matsakaicin matsakaici don maimaitawa guda. Mai nasara shine wanda ya sami mafi girman jimla a cikin motsi uku a cikin nau'ikan nauyin sa.
Hakan ma al'ada ce gabaɗaya. Wasannin da suka fi kama da wasan kade-kade da wake-wake, tudun sama na Yuri Belkin, taron sabbin masu zuwa da tsoffin sojoji wadanda suka fi shekaru 60 ƙarfi fiye da yawancin masu sauraro, iyalai da yara a cikin ɗakin taro - duk wannan yana da ƙarfi. Wannan wasan na iya bawa kowa ƙarfi wanda ya san yadda zai jimre, aiki a cikin motsa jiki da tsara rayuwarsa.
Menene ƙarfin iko?
A farkon karni na 20, an haifi motsa jiki mai ƙarfi a Rasha. Theungiyar wasan motsa jiki ta Dr.Krayevsky ta inganta gaskiyar mai sauƙi:
- dole ne mutum ya zama mai ƙarfi da ƙarfi, komai abin da zai yi;
- horon gwagwarmaya yana ba kowa damar zama mai ƙarfi;
- kana buƙatar yin shi a kai a kai kuma bisa ga tsari, yi squats, matattun wuta da matsewa.
Amma a farkon rabin ƙarni na 20, ɗaga nauyi ne kawai ya ci gaba. Masu daukar nauyi sun tsugunna, benci an matse yayin da suke kwance da tsaye, sun aiwatar da matattun abubuwa tare da damke daban-daban, sun daga barbell zuwa biceps don su kara karfi. Daga cikin su, sun yi takara a cikin waɗannan motsi a bayan al'amuran. Yawancin lokaci, wuraren motsa jiki, matattu, da matattarar benci sun zama sananne tare da masu zuwa wasan motsa jiki na yau da kullun. Gasar Amurka ta farko mara izini a cikin waɗannan ƙungiyoyi uku an gudanar da ita a cikin 1964. Kuma a cikin 1972 an kirkiro Powerungiyar Powerasa Powerasa ta Duniya (IPF).
Tun daga wannan lokacin, ana gudanar da gasa bisa ƙa'idodin zamani:
- 'Yan wasa sun kasu kashi-kashi.
- Maza da mata suna gasa daban.
- Sau uku ana ba da ƙoƙari don kowane motsa jiki.
- Gasar ta fara ne da tsugunne, sannan buga benci, kuma mataccen ya ƙare.
- Ana yin motsa jiki bisa ga wasu ƙa'idodi. Satin ya fara ne daga umarnin alkali. Ya kamata ɗan wasan ya isa zurfin da ke zaune inda ƙasusuwan ƙashin ƙarƙashin ƙashin gwiwa kuma su miƙe. A cikin bencin latsawa bisa ka'idojin tarayya daban-daban, ko dai uku (farawa, bugun benci, tsayawa), ko ƙungiyoyi biyu (bencin bugawa da tsayawa), amma a duk inda kuke buƙatar taɓa kirji tare da sandar kuma latsa kawai akan umarni. A cikin matattun kayan wuta, kuna buƙatar ɗaga nauyi ku jira umarnin alƙali, kawai sai ku sauke shi.
- Sets ba sanya a kan umarnin, tare da motsi biyu da kuma kurakurai na fasaha (rashin zama a cikin squat, rabuwa da ƙashin ƙugu daga benci a cikin latsa, kafadu mara izini da gwiwoyin da ba a daidaita ba a cikin matattu) ba a kidaya su.
- An ƙaddara mai nasara ta hanyar jimlar atisaye uku a cikin kowane nau'ikan nauyi da kuma cikin jituwa gabaɗaya. Don yin lissafin nauyi a cikin cikakkun sharuɗɗa, ana amfani da coefficients - Wilks, Glossbrenner, ko sabon coefficient da aka yi amfani dashi a cikin IPF.
Lifarfafa ƙarfi wasa ne da ba na Olympics ba... Shirin na nakasassu ya kunshi buga benci ne kawai, amma duk kungiyoyin tarayyar suna gudanar da Gasar ta Duniya, inda kwararrun 'yan wasa ke taruwa.
A cikin Rasha akwai tsarin makarantun wasanni na matasa, inda ɓangarorin haɓaka iko ke aiki kuma samari da 'yan mata ke horarwa. 'Yan wasa manya sun shirya tare da masu ba da horo na kasuwanci kuma suna biyan kuɗin horon kansu.
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Manyan tarayya a Rasha
IPF ta zama tarayyar farko a Rasha
An kira reshenta na theasar Rasha lifarfafa Powerarfi (RFP). (Shafin yanar gizo - http://fpr-info.ru/). Karkashin kulawarta ne haɓaka matasa ke haɓaka. Matsayi da darajoji na FPR an sanya su ta hanyar umarnin Ma'aikatar Wasannin Rasha. Wani fasalin daban shine rashin bude gasar zakarun kasa. Dole ne dan wasa ya wuce kuma yayi rawar gani a cikin gasa, na yanki don samun cancantar zuwa babbar gasa ko gasar kasa. RPF tana bin dokokin WADA game da shan kwayoyi a cikin wasanni kuma babu rarrabuwa ba tare da gwada tilas ba don amfani da abubuwan da aka hana.
| Ribobi na FPR | Fursunoni na FPF |
| Ma'aikatar Wasanni ta ba da rukunin rukunin, yana taimakawa sosai lokacin shiga jami'ar wasanni ko a cikin koyawa. | Akarancin tallafi na kayan aiki. Ana iya gudanar da gasa ta yanki a cikin wuraren da basu dace ba, tare da tsofaffin kayan aiki da kuma cikin yankuna masu nisa. |
| Gasa a shiyya-shiyya da manyan gasanni suna da yawa, akwai 'yan wasa da yawa a cikin rukunonin, ruhun gasa ya bunkasa sosai. | Rashin ainihin kula da shan kwayoyi a gasa kafin shiyya. |
| Akwai damar da za a cancanci zuwa Gasar Turai da ta Duniya kuma a hadu a dandamali tare da thean wasa masu ƙarfi a zamaninmu. | Tsarin aikin hukuma don yin aikace-aikacen yin rajista da taken kyaututtuka. |
| Abubuwan buƙatun kayan aiki a cikin rarrabuwa an daidaita su. Babu gasar nunawa. | Tsattsauran tsari na rashin cancanta don takara a cikin tarayyar "madadin". |
NAP ko Powerungiyar Powerarfafa Powerasa
An kirkireshi ne don sanya wasanni kara budewa. A cikin wannan tarayyar, zaku iya biyan kuɗin shekara-shekara kuma kuyi gasa a duk wasannin buɗe ido inda ɗan wasa zai iya isa. Ana gudanar da gasa na matakai daban-daban - daga wasannin cikin gari tare da sanya taken zuwa CMS zuwa gasar Turai da ta Duniya. Wannan tarayyar ita ce ta farko da ta gabatar da jan hankali (wanda aka saba da shi na zamani da kuma sumo), mai karfin iko tare da iya yin wasan daka-daka-daka da kuma tsugunnewa a gwiwa, ya fara gudanar da gasa a wuraren shakatawa - wanda shine gasa mafi girma a shekara a Aqua Loo a Sochi.
Yanar gizon hukuma - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Babban tarayyar ƙasa da ƙasa, ya haɓaka ba kawai a cikin ƙasarmu ba, har ma a cikin Amurka, Finland da Jamus. Ya banbanta a cikin manyan ƙa'idodi da tsada mai yawa don sarrafa ikon sarrafa abubuwa a cikin rarrabuwa masu son. 'Yan wasan suna biyan kansa da kansa, sai dai idan alƙalai sun kira shi don kula da shan ƙwayoyi. Babu ikon sarrafa kwayoyi a cikin WPC.
Yanar gizon hukuma - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (ofungiyar Powerlifters ta Rasha, SPR)
Manyan kungiyoyin tarayyar duniya hudu sun hada kai don gudanar da gasa don karfafan ‘yan wasa. Ana daukar SPR a matsayin tarayyar da ta fi ci gaba, ana samun ci gaba sosai a yankuna kuma tana da ma'aikata na dindindin na alkalai da kwamishinonin doping. WRPF ita ce ƙungiya ta farko da za ta iya raba keɓaɓɓun ordinaryan wasa daga aman wasa na yau da kullun waɗanda ba a gwada su. Athletesan wasa masu ƙarfi sun fafata a nan - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. WRPF tana da reshe a Amurka, kuma Dan Green da Chucker Holcomb ne ke daukar nauyin gasar. Boris Ivanovich Sheiko shine babban alkalin wasannin duniya na VRPF tsakanin kwararrun 'yan wasa.
WPU
Alternativearamar madadin tarayya a cikin Rasha daga cikin waɗanda ke riƙe gasa ta duniya. Ya bambanta da sauran saboda 'yan wasa a cikin VPU basa biyan kuɗin sarrafa doping idan sun yi gasa a cikin rukunin da ya dace.
| Ribobi na madadin tarayyar | Fursunoni na madadin tarayyar |
| Kowane mutum na iya shiga cikin su, ba tare da la'akari da shekaru, jinsi da horo na farko ba. Idan dan wasan yayi imani cewa a shirye yake, zai iya shiga gasar. | Doping sarrafawa a wasu gasa doka ce. Ba a tilasta alƙalai su gayyaci duk wanda yake ganin yana da shakku ga ikon sa ba. 'Yan wasa suna jan hankalin kuri'a. Dan wasa mai amfani da steroid wanda ya zama zakara a rukunin "tsabta" kuma ya koma gida da lambar yabo. |
| Suna gudanar da gasa don 'yan wasa na dukkan matakan tare da kyakkyawan kyautar kyaututtuka, wanda ba safai ake samun karfin iko ba. | Don ƙaddamar da taken a ko'ina, ban da VPU da NAP, ana yin binciken don doping da kansa. A lokacin wannan rubutun, farashin irin wannan bincike a cikin SPR da VOC shine 8,900 rubles. |
| Suna yada wasanni - suna kula da shafuka akan hanyoyin sadarwar jama'a, suna daukar bidiyo, suna watsa dukkan wasannin. | Kudaden gasar sun cika yawa. A matsakaici - daga 1500 don gasa ta gari zuwa 3600 rubles don ƙasa da ƙasa. Hakanan akwai gudummawar dole na shekara-shekara ga SPR, NAP da WRPF. |
| Ba a gudanar da gasa kawai a cikin triathlon ba, har ma a cikin tsugune, matattarar benci, matattun hotuna daban, da kuma tsauraran biceps, wasannin motsa jiki (tsayawa a tsaye da dagawa zuwa biceps), yin rajistar (daga wani log), dandazon manema labarai (don yawan maimaitawa). | A wasu wasannin akwai mutane 1-2 a cikin rukunin. Wannan shine dalilin da ya sa akwai zakarun Turai da na Duniya da yawa a madadin. |
| Sun raba 'yan wasan da ke cikin gwajin ƙwayoyi da waɗanda suka zaɓi ba. | Yawancin wasannin gasa tare da wasan kwaikwayo na bikini masu dacewa tsakanin rafi da nune-nunen ba su dace da 'yan wasa ba, saboda an tsaurara su bisa ga ƙa'idodi kuma ba sa ba da isasshen motsa jiki. |
Thean wasan ya zaɓi kan sa inda zai yi da kuma yadda ake atisaye.
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Matsayi, take da maki
A cikin FPR, an sanya lambobin daga ƙarami na 3 zuwa girmama mashahurin wasanni... A madadin tarayyan tarayya, an sanya taken "Elite" maimakon ZMS. Matsayi ya bambanta da nau'ikan nau'ikan nauyi, sun bambanta ga maza da mata. A cikin NAP da VPU akwai "tsohon soja coefficient" wanda ke rage buƙatun ƙa'idodi ga mutane sama da shekaru 40.
Misali, tebur mai zuwa yana nuna ƙa'idodin IPF don horo "ingantaccen iko":
| Nauyin nauyi | MSMK | MC | CCM | Ni | II | III | Ni matasa | II matasa | III matasa | |
| MATA | 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 | |
| Maza | 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 | |
Amfana da cutarwa
Fa'idodi masu ƙarfi:
- Dukkanin kungiyoyin tsoka suna da karfi, an kirkiro adadi mai zuwa.
- Manuniya masu ƙarfi suna inganta.
- Sauƙaƙewa da daidaitawa suna haɓaka.
- Gyara yadda aka gyara.
- Kuna iya rasa nauyi ko ƙara ƙwayar tsoka - duk ya dogara da abinci.
- Ana gina kyakkyawan tushe don aiwatar da kowane irin wasanni.
Har ila yau akwai cutarwa mai yiwuwa:
- Haɗarin rauni ya isa sosai.
- Ayyukan motsa jiki suna da wuya da tsawo.
- Ya zama yana dogara da nauyin aiki da sakamakon gasar. Wannan yana haifar da amfani da ilimin likitanci na wasanni da matsalolin tunani, musamman ma a cikin farawa.
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Fa'idodi da rashin amfani
| ribobi | Usesananan |
| Akwai don mutane na kowane zamani da matakan gwaninta. | Ba lallai ba ne a yi tsammanin wasannin da ba na Olympics ba, tallafi daga jihar ko wani dabam. |
| Sabbin kawaye, zamantakewa. | Bai dace da mutanen da ke da matsalolin abinci mai gina jiki ba, warkewa da jadawalin aiki mai wahala. |
| Yana da sauƙin sarrafa damuwa da motsin rai mara kyau a rayuwar yau da kullun. | Yana da tsada sosai - ban da biyan kuɗi zuwa dakin motsa jiki, za ku buƙaci matsattsu, wuyan hannu da bandeji, sabis na mai horarwa don tsara dabarar da zana wani shiri, ɗaga nauyi ga masu kujeru, masu kokawa don mutuwa, biyan kuɗi a wasanni. Ana iya buƙatar ƙarin kayan aiki. |
| Tsarin gasa yana zama motsawa don motsa jiki na yau da kullun. | Idan mutum da gaske yana son ɗaga iko, a kan lokaci komai zai kasance tare da girmamawa kan ɗaga wutar - jadawalin aiki zai daidaita da horo, yara za su yi aikin buga benci, hutun zai yi daidai da gasar, kuma “ƙarin” mutane za su bar rayuwarsa. Wannan kuma zai iya shafar mata, maza da sauran dangi. |
Shirin farawa
Ana ba masu farawa makirci da yawa don azuzuwan:
- Linearamar ci gaba mai sauƙi... Matsakaitan matsuguni, benci, da matattun abubuwa suna canzawa a kullun, ma'ana ana yin su a ranaku daban-daban (misali, Litinin-Laraba-Juma'a). A makon farko, dan wasan ya yi maimaici 5 a hanyoyi 5, daga mako zuwa mako nauyin aikinsa ya karu da kilogiram 2.5-5, kuma yawan maimaitawa yana raguwa da 1. Bayan dan wasan ya kai ga maimaici 2, mako guda na horo na haske sannan kuma maimaita sake zagayowar. Baya ga motsi na yau da kullun, ana tsammani wani adadi na taimako - atisayen da ke haɓaka tsokoki da ake buƙata don ƙungiyoyi uku na asali. Ana ba da shawarar yin wannan makircin da farko kuma juya zuwa hawan Sheiko ko wasu, da zarar ɗan wasa ya tsaya cik cikin ƙarfin ƙarfi.
- Biki na Sikoiko... Ga 'yan wasa na pre-CCM, waɗannan sun haɗa da wasannin motsa jiki da na benci a ranakun Litinin da Juma'a, da motsa jiki da wasannin motsa jiki na benci a ranar Laraba. Thean wasan yana aiki a cikin kewayon 70-80% na -aya daga cikin rep don 2-5 reps. Kayayyakin yana zagayawa cikin raƙuman ruwa.
- Sauƙaƙewar sauƙaƙewa... Dan wasan yana canzawa tsakanin horo mai sauƙi da matsakaici, yana yin nauyi kawai a ƙarshen zagayen sati 6. Ga mai sauki, yana aiki da kashi 50-60 na matsakaici a cikin reps 4-5, na matsakaici - 70-80 a cikin reps uku. Aikin motsa jiki na iya dogara da tsarin sati ɗaya kamar na Sheiko. Ana zaba darussan tallafi don duk ƙungiyoyin tsoka.
Da ke ƙasa shiri ne don masu farawa a cikin lokacin shiri na makonni 4. Don kammala shi cikin nasara, kuna buƙatar sanin maimaita maimaitawar ku ɗaya (RM) a cikin manyan atisaye guda uku. Ana nuna kashi-kashi a cikin hadadden daga shi.
| Mako 1 | |
| 1 rana (Litinin) | |
| 1. Bench latsa kwance akan benci a kwance | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Barbell masu tsugune | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Bench latsa kwance a kan benci a kwance | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Kwanciya dumbbells kwance | 5x10 |
| 5. endsunƙwasawa da barbell (a tsaye) | 5x10 |
| Rana ta 3 (Laraba) | |
| 1. Matattu | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Bench latsa kwance akan karkata kwance | 6x4 |
| 3. Dips tare da nauyi | 5x5 |
| 4. Ja daga allunan skir | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Wide rikon jan babban toshewa zuwa kirji | 5x8 |
| 6. Latsa | 3x15 |
| Rana ta 5 (Juma'a) | |
| 1. Bench latsa kwance akan benci a kwance | 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 press na dumbbells | 5x10 |
| 3. Barbell squats | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Faransa benci latsa | 5x12 |
| 5. Jere na sandar zuwa bel | 5x8 |
| Makonni 2la | |
| 1 rana (Litinin) | |
| 1. squats tare da barbell | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Bench latsa na dumbbells | 5x10 |
| 4. Turawa daga bene (hannayensu sun fi kafadu fadi) | 5x10 |
| 5. Barbell masu tsugune | 55% 1х3, 65% 1х3, 75% 4х3 |
| 6. Wide rikon jan babban toshewa zuwa kirji | 5x8 |
| Rana ta 3 (Laraba) | |
| 1. Mutuwar zuwa gwiwoyi | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Bayani a cikin na'urar kwaikwayo na peck-bene | 5x10 |
| 4. Kashewar matattu | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Jere na ƙananan toshe tare da kunkuntar riko | 5x10 |
| Rana ta 5 (Juma'a) | |
| 1. squats tare da barbell | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Jere a kan bulo ƙasa (na triceps) | 5x10 |
| 5. Barbell squats | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Bending tare da barbell | 5x6 |
| 3 mako | |
| 1 rana (Litinin) | |
| 1. squats tare da barbell | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. squats | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Kwance Kwance | 5x12 |
| Rana ta 3 (Laraba) | |
| 1. Mutuwar zuwa gwiwoyi | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Kwanciya dumbbells kwance | 4x10 |
| 4. Deadarshen matattu daga allon skirting | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Rasuwa akan kafafu madaidaiciya | 5x6 |
| 6. Latsa | 3x15 |
| Rana ta 5 (Juma'a) | |
| 1. Bench latsa kwance akan benci a kwance | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Barbell masu tsugune | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Bench latsa kwance a kan benci a kwance | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Kwanciya dumbbells kwance | 5x12 |
| 5. Hyperextension | 5x12 |
| Mako 4 | |
| 1 rana (Litinin) | |
| 1. squats tare da barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% х2 |
| 2. Kwanciya dumbbells kwance | 5x10 |
| 4. Nutsewa akan sandunan da basu daidaita ba | 5x8 |
| 5. Barbell masu tsugune | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6. lanƙwasa tare da ƙwanƙwasa (a tsaye) | 5x5 |
| Rana ta 3 (Laraba) | |
| 1. Bench latsa kwance akan benci a kwance | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% х2 |
| 2. Kashewar matattu | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Bench latsa kwance a kan benci a kwance | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Kwanciya dumbbells kwance | 5x10 |
| 5. Ja da toshe bayan bayan kai | 5x8 |
| Rana ta 5 (Juma'a) | |
| 1. squats tare da barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Bench latsa kwance akan benci a kwance | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Jere kan kafafu madaidaiciya | 4x6 |
| 6. Latsa | 3x15 |
Zaka iya saukarwa da buga shirin anan.
Kayan wutar lantarki
An ba da izinin kayan aiki marasa tallafi a duk tarayya da rarrabuwa. Ya hada da bel, kwalliyar gwiwa mai taushi, takalmin kokawa, takalmi mai daukar nauyi, masu dumama kafa don kare kafafu lokacin ja.
Isarfafa kayan aiki (tallafawa) ana ba da izini kawai a cikin ɓangaren kayan aiki. Wannan ya haɗa da tsalle mai nauyin nauyi da tsalle tsalle mai nauyi, rigar benci, da slingshots na benci. Hakanan an haɗa da bandeji na gwiwa da na wuyan hannu.
Mutanen da ba safai suke haɗuwa da ɗora iko ba sukan yi mamaki - wane irin wasa ne inda kayan aikin da kanta suke ɗaga nauyi ga ɗan wasa. Amma ba su da cikakken gaskiya. Tabbas, ƙarin tallafi yana ba ku damar jefa kan onan kilo a kowane motsi (daga 5 zuwa 150 kilogiram har ma da ƙari), amma wannan yana buƙatar tushe mai ƙarfi, wata dabara da fasaha.
