He aha ka mana? He hanana ikaika kēia e hoʻokūkū ai ka poʻe haʻuki i ʻekolu mau haʻuki - squat me ka barbel ma ko lākou poʻohiwi, kaomi pahu a me ka deadlift. Pono ʻoe e hāpai i ka kaupaona nui no hoʻokahi repetition. ʻO ka mea lanakila ka mea kiʻekiʻe loa i nā neʻe ʻekolu i kāna papa kaupaona.
He moʻomeheu holoʻokoʻa hoʻi ia. ʻO nā hoʻokūkū e like me nā ʻahamele pōhaku, ka pahu kiʻekiʻe o Yuri Belkin, ka lehulehu o nā mea hou a me nā koa kahiko he 60 mau makahiki i ʻoi aku ka ikaika ma mua o ka hapanui o ka lehulehu, nā ʻohana me nā keiki i ka hale hālāwai - ikaika kēia mau mea āpau. Hiki i kēia haʻuki ke hoʻoikaika i kekahi mea ʻike e hoʻomanawanui, hana ma ka hale hoʻoikaika kino a hoʻolālā i ko lākou ola.
He aha ka mana?
I ka hoʻomaka ʻana o ke kenekulia 20, hānau ʻia nā haʻuki ikaika ma Rukia. Ua hoʻolaha ka lāʻau pāʻani ʻo Dr.Krayevsky i nā ʻoiaʻiʻo maʻalahi:
- ikaika a ikaika hoʻi i ke kāne, ʻaʻohe mea āna e hana ai;
- ʻae ka hoʻomaʻamaʻa kūʻē i kekahi e lilo i ikaika;
- pono ʻoe e hana maʻamau a e like me ka hoʻolālā, hana i nā squats, nā mea make a me nā kaomi.
Akā i ka hapa mua o ke kenekulia 20, ua ulu wale ka hāpai kino. Kuʻi ʻia nā weightlifters, kaomi kaomi i ka wā e moe ana a kū ana, hana i nā mea make me nā paʻa like ʻole, hāpai i ka barbel i nā biceps e lilo i mea ikaika. Ma waena o lākou iho, hoʻokūkū lākou i kēia mau neʻe ma hope o nā hanana. Ma hope o ka holo ʻana o ka manawa, ua lilo ka squats, deadlift, a me nā kaomi mīkini i mea makemake nui ʻia e ka poʻe hale hoʻoikaika kino. ʻO ka hoʻokūkū hoʻokūkū mua ʻole US ma kēia neʻe ʻekolu i mālama ʻia ma 1964. A i ka makahiki 1972 ua hoʻokumu ʻia ka International Powerlifting Federation (IPF).
Mai ia manawa mai, ua mālama ʻia nā hoʻokūkū e like me nā lula hou.
- Māhele ʻia nā poʻe haʻuki i nā ʻāpana kaumaha.
- E hoʻokūkū ʻokoʻa nā kāne a me nā wahine.
- Hāʻawi ʻia ʻekolu mau hoʻāʻo no kēlā me kēia hoʻoikaika kino.
- Hoʻomaka ka hoʻokūkū me kahi squat, a laila kaomi kaomi, a hoʻopau ka deadlift.
- Hana ʻia nā hoʻoikaika kino e like me kekahi mau lula. Hoʻomaka ka squat ma ke kauoha a ka luna kānāwai. Pono ka mea haʻuki e piʻi i kahi hohonu e noho ai nā iwi pelvic ma lalo o ke kuli a kū i luna. I ka pā kaomi, e like me nā lula o nā federations like ʻole, ʻekolu paha (hoʻomaka, bench press, kū) a ʻelua mau kime paha (bench press and kū), akā ma nā wahi āpau e pono ai e hoʻopā i ka pahu me ka pā a kaomi wale ma ke kauoha wale nō. I ka deadlift, pono ʻoe e hoʻāla i ke kaupaona a kali i ke kauoha a ka luna kānāwai, a laila e hoʻoliʻiliʻi.
- ʻAʻole helu ʻia nā hoʻokokoke ʻana ma ke kauoha, me nā neʻe pālua ʻana a me nā hemahema ʻenehana (ma lalo o ka noho ʻana i ka squat, ka hoʻokaʻawale ʻana i ke pelvis mai ke keʻena i ka nūpepa, nā poʻohiwi kūpono ʻole a me nā kuli i hoʻoponopono ʻole ʻia i ka deadlift).
- Hoʻoholo ʻia ka mea lanakila e ka huina o ʻekolu mau hoʻoikaika kino i kēlā me kēia mahele kaupaona a ma nā kūlana holoʻokoʻa. E hoʻomaulia i nā kaupaona paʻa, hoʻohana ʻia nā coefficients - Wilks, Glossbrenner a i ʻole ke coefficient hou i hoʻohana ʻia i ka IPF.
ʻO ka Powerlifting kahi haʻuki non-Olumepika... Aia ka papahana Paralympics i kahi kaomi pahu wale, akā paʻa nā federations āpau i ka hoʻokūkū honua, kahi e ʻākoakoa ai nā mea haʻuki ikaika loa.
Ma Rūsia kahi ʻōnaehana o nā kula haʻuki ʻōpio, kahi e hana ai nā ʻāpana hāpai uila a hoʻomaʻamaʻa nā keikikāne a me nā kaikamahine. Hoʻomākaukau nā ʻōlapa makua me nā mea hoʻomaʻamaʻa kālepa a uku no kā lākou hoʻomaʻamaʻa ponoʻī.
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ʻO nā hui nui i Russia
Ua lilo ʻo IPF i hui mua ma Lūkia
Ua kapa ʻia kona lālā aupuni ka Russian Powerlifting Federation (RFP). (Paena kūhelu - http://fpr-info.ru/). Aia ia ma lalo o kāna auspices e ulu ai ka powerlifting ʻōpio. Hāʻawi ʻia nā kūlana a me nā kūlana o ka FPR e ke kauoha a ke Kuhina Hoʻolālā o Lūkia. ʻO kahi hiʻohiʻona hiʻohiʻona ka ʻole o ka hoʻokūkū hoʻokūkū aupuni. Pono e hala ka mea haʻuki a hana maikaʻi i nā hoʻokūkū kūloko a me ka hoʻokūkū e hiki ai i kahi hoʻokūkū nui a i ʻole ka hoʻokūkū aupuni. Hoʻopili ka RPF i nā kānāwai WADA e pili ana i ka doping i nā haʻuki a ʻaʻohe mahele me ka ʻole o ka hoʻokolohua pono ʻia no ka hoʻohana ʻana i nā mea i pāpā ʻia.
| Nā Kūpono o FPR | Con o FPF |
| Hāʻawi ʻia ka mahele e ka Ministry of Sports, kōkua nui ia i ke komo ʻana i kahi kulanui haʻuki a i ʻole i ke aʻo ʻana. | Kahi nāwaliwali o ke kākoʻo mea. E mālama ʻia paha nā hoʻokūkū kūloko ma nā wahi kūpono ʻole, me nā lako kahiko a me nā wahi mamao. |
| He kiʻekiʻe ka hoʻokūkū ma nā hoʻokūkū zonal a ʻoi aku, nui nā ʻōlapa i nā mahele, hoʻomohala maikaʻi ʻia ka ʻuhane hoʻokūkū. | Ka nele o ka ka mālama pono doping i nā hoʻokūkū ma mua o zonal. |
| Aia kahi manawa kūpono e kūpono ai no ka hoʻokūkū ʻEulopa a me ka Honua Honua a hui ma ka paepae me nā ʻōlapa ikaika o ko mākou manawa. | Ke kaʻina hana Bureaucratic no ka faila ʻana i nā noi a hāʻawi i nā poʻo inoa. |
| Hoʻonohonoho ʻia nā pono pono no nā ʻāpana like ʻole. ʻAʻohe hoʻokūkū hōʻike. | ʻO ka ʻōnaehana koʻikoʻi o ka hōʻole ʻia no ka hoʻokūkū ʻana i nā ʻāpana ʻāpana ʻē aʻe. |
NAP a i ʻole National Powerlifting Association
Hana ʻia ia e wehe i nā haʻuki hou aʻe. I loko o kēia federation, hiki iā ʻoe ke uku i ka uku makahiki a hoʻokūkū i nā hoʻokūkū hāmama āpau kahi e hiki ai i ka mea haʻuki ke loaʻa kino. Mālama ʻia nā hoʻokūkū o nā pae like ʻole - mai nā hoʻokūkū kūlanakauhale me ka hāʻawi ʻana i kahi poʻo i ka CMS i nā hoʻokūkū ʻEulopa a me ka Honua. ʻO kēia federation ka mea mua e hoʻolauna i nā hanana huki pālua (kaila make maʻamau a sumo), ka hoʻokiwikā me ka hiki ke hana i nā kaomi sling-shot a me nā squats i nā ʻūlū, hoʻomaka i nā hoʻokūkū i nā wahi hoʻokipa - ʻo ia ka hoʻokūkū makahiki nui ma Aqua Loo ma Sochi.
Pūnaewele kūhelu - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
ʻO kahi hui nui kūwaho nui, hoʻomohala ʻaʻole wale ma ko mākou ʻāina, akā ma USA, Pinilana a me Kelemania. ʻOkoʻa i nā kūlana kiʻekiʻe a me ke kumu kūʻai kiʻekiʻe o ka mālama ʻana i ka doping i nā ʻāpana amatir. Uku ʻia ia e ka ʻaleʻale ponoʻī, ke ʻole ʻo ia i kāhea ʻia no ka mālama doping e nā luna kānāwai. ʻAʻohe mana o ka doping i ka WPC.
Pūnaewele kūhelu - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Uniona o Powerlifters o Rusia, SPR)
Ua hui pū nā ʻāpana nui ʻehā o ka honua e hoʻopaʻa i nā hoʻokūkū no nā ʻōlapa ikaika. Ua manaʻo ʻia ʻo ka ʻoihana federation e ulu nui ana, hoʻolaha nui ʻia ia i nā wahi a he limahana paʻa mau o nā luna kānāwai a me nā komikina doping. ʻO ka WRPF kahi hui ʻokoʻa ʻokoʻa mua e hoʻokaʻawale i nā ʻaleʻa ʻoihana mai nā amateurs maʻamau ʻaʻole i hoʻokolohua ʻia. ʻO ka poʻe hoʻokūkū ikaika loa e hoʻokūkū nei - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. He lālā ko ka WRPF ma USA, a ʻo Dan Green lāua ʻo Chaker Holcomb ka poʻe hoʻokūkū. ʻO Boris Ivanovich Sheiko ka luna nui o nā hoʻokūkū hoʻokūkū o ka VRPF ma waena o nā mea haʻuki ʻoihana.
WPU
ʻO ka federation koho hope loa loa ma Rūsia ma waena o nā mea e paʻa ana i nā hoʻokūkū kūwaho. ʻOkoʻa ia mai ke koena o ka poʻe ʻālapa ma ka VPU ʻaʻole uku no ka mālama doping inā hoʻokūkū lākou i ka mahele kūpono.
| Nā pōmaikaʻi o nā federations ʻē aʻe | Nā mea ʻē aʻe o nā federations ʻē aʻe |
| Hiki i kekahi kanaka ke komo i loko o ia mau mea, me ka nānā ʻole i ka makahiki, ke kāne a me ka hoʻomaʻamaʻa mua. Inā manaʻo ka mea haʻuki ua mākaukau ʻo ia, hiki iā ia ke komo i ka hoʻokūkū. | Kūlana ka mālama ʻana i kekahi mau hoʻokūkū. ʻAʻole koi ʻia nā luna kānāwai e kāhea i kekahi mea manaʻo kānalua no ka hoʻomalu. Huki ʻia ka poʻe haʻuki e ka hailona. ʻO ka mea haʻuki e hoʻohana pinepine i nā steroid i lilo i champion i ka maʻa "maʻemaʻe" a hoʻi i ka home me kahi mekala. |
| Mālama lākou i nā hoʻokūkū no nā mea haʻuki o nā pae āpau me kahi kiʻo wai waiwai maikaʻi, he mea laha ʻole i ka hāpai uila. | No ka hāʻawi ʻana i nā poʻo i nā wahi āpau, koe wale no VPU a me NAP, uku ʻia ke kālailai ʻana no ka doping. I ka manawa o kēia kākau ʻana, ʻo ke kumukūʻai o ia ʻano anamanaʻo ma ka SPR a me VOC he 8,900 rubles. |
| Hoʻolahalaha lākou i nā haʻuki - mālama lākou i nā ʻaoʻao ma nā pūnaewele, pana i nā wikiō, hoʻolaha i nā hoʻokūkū āpau. | ʻOi aku ka kiʻekiʻe o nā uku hoʻokūkū. Ma ka awelika - mai 1,500 no nā hoʻokūkū kūlanakauhale i 3,600 rubles no ka lāhui a me ka honua. Aia kekahi hāʻawi kālā i kēlā me kēia makahiki i ka SPR, NAP a me VRPF. |
| Mālama ʻia nā hoʻokūkū ma triathlon wale nō, akā i ka squatting, bench press, deadlift ʻokoʻa, a me ka hāpai koʻikoʻi ʻana no nā biceps, nā haʻuki mana (e kū ana i kaomi a me ka hāpai ʻana no nā biceps), loglift (hāpai i kahi lāʻau), kaomi kūkaʻi poʻe (no ka helu o nā hana hou). | I kekahi mau hoʻokūkū he 1-2 ka poʻe i ka mahele. ʻO ia ke kumu i nui ai ka poʻe hoʻokūkū ʻEulopa a me ka Honua i kahi koho. |
| Hoʻokaʻawale lākou i nā poʻe haʻuki e hele i ka hoʻāʻo ʻana i ka lāʻau a me ka poʻe i koho ʻole. | ʻO nā hoʻokūkū hōʻike hōʻike he nui me nā hana bikini hoʻoikaika kino ma waena o nā kahawai a me nā hōʻike kūpono ʻole no nā mea pāʻani, ʻoiai ua hoʻokūpaʻa ʻia e like me nā rula a ʻaʻole e ʻae i ka hoʻoikaika kūpono. |
Koho ka mea haʻuki iā ia iho kahi e hana ai a pehea e hoʻomaʻamaʻa ai.
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Nā kūlana, nā inoa a me nā papa
I ka FPR, hāʻawi ʻia nā huahelu mai ka ʻōpio 3 a i ka haku hanohano o nā haʻuki... I nā federations ʻē aʻe, hāʻawi ʻia ke poʻo inoa "Elite" ma kahi o ka ZMS. Kūlike nā kūlana ma nā mahele kaupaona, ʻokoʻa lākou no nā kāne a me nā wahine. I ka NAP a me VPU aia kekahi "coefficient veteran" e hoʻohaʻahaʻa i nā koi o nā kūlana no nā kānaka ma mua o 40 mau makahiki.
ʻO kahi laʻana, hōʻike ka papa aʻe i nā kūlana IPF no ke aʻo "powerlifting":
| Nā waeʻano kaumaha | MSMK | MC | CCM | ʻO wau | II | III | ʻO wau ʻōpio | II ʻōpio | III ʻōpio | |
| WAHINE | 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 | |
| Kāne kāne | 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 | |
Pōmaikaʻi a hōʻino
Nā pōmaikaʻi Powerlifting:
- Hoʻoikaika ʻia nā pūʻulu mākala āpau, hoʻokumu ʻia kahi ʻano haʻuki.
- Ke hoʻomaikaʻi nei nā hōʻailona ikaika.
- Hoʻolālā ka maʻalahi a me ka hoʻohui ʻana.
- Hoʻoponopono ʻia ke kūlana.
- Hiki iā ʻoe ke lilo i ka kaumaha a hoʻonui i ka nui o nā mākala - pili ia i ka papaʻai.
- Kūkulu ʻia kahi kahua maikaʻi no ka hoʻomaʻamaʻa ʻana i kekahi ʻano haʻuki.
Loaʻa ka ʻino ʻino:
- ʻO ka makaʻu o ka ʻeha ka mea kiʻekiʻe.
- Paʻahana a lōʻihi nā hoʻolālā.
- Ua lilo i kaukaʻi i nā kaupaona hana a me nā hopena hoʻokūkū. Ke alakaʻi nei kēia i ka hoʻohana kūpono ʻole o ka haʻuki lāʻau haʻuki a me nā pilikia psychological, keu hoʻi i ka poʻe hoʻomaka
© Alen Ajan - stock.adobe.com
Nā mea maikaʻi a me nā mea maikaʻi ʻole
| pros | Nā Minus |
| Loaʻa i nā poʻe o nā makahiki āpau a me nā pae mākau. | ʻAʻole pono ke kali no ka haʻuki ʻĀlapa ʻole, kākoʻo mai ka mokuʻāina a i ʻole kekahi mea ʻē aʻe. |
| ʻO nā makamaka hou, ka launa pū ʻana. | ʻAʻole kūpono i ka poʻe me nā pilikiaʻai, hoʻihoʻi a me nā papa hana paʻakikī. |
| ʻOi aku ka maʻalahi o ka kaohi i ke koʻikoʻi a me nā manaʻo maikaʻi ʻole i ke ola o kēlā me kēia lā. | He kumu kūʻai nui ia - ma ka hoʻohui o kahi kau inoa i ka hale hoʻoikaika kino, pono ʻoe i nā palule, nā mea paʻa lima a me nā kuli, nā lawelawe a kahi mea hoʻomaʻamaʻa no ka hoʻonohonoho ʻana i ka ʻenehana a me ke kiʻi ʻana i kahi papahana, hoʻokiʻoki kino no nā squats, nā mokomoko no ka deadlift, ka uku ʻana i nā uku ma nā hoʻokūkū. Koi ʻia paha nā lakohana hou aku. |
| ʻO ke kaʻina hoʻokūkū he kumu ia no ka hoʻoikaika mau. | Inā aloha maoli kekahi kanaka i ka hana uila, i ka hala ʻana o ka manawa e lilo nā mea āpau me ke koʻikoʻi i ka hāpai uila - e hoʻololi ka papa hana i ka hoʻomaʻamaʻa, e hana nā keiki i ka press bench, e kūlike ka wā hoʻomaha me ka hoʻokūkū, a haʻalele ka poʻe "keu" i kona ola. Hiki i kēia ke pili i nā wahine, nā kāne a me nā ʻohana ʻē aʻe. |
Polokalamu Hoʻomaka
Hāʻawi ʻia nā mea hoʻomaka i kekahi mau hoʻolālā no nā papa:
- Holomua lōkahi maʻalahi... ʻO ka squat, bench press, a me ka deadlift alternate i kēlā me kēia lā, ʻo ia hoʻi hana ʻia lākou i nā lā ʻokoʻa (e laʻa me ka lā Pōʻakahi-Pōʻakolu-Pōʻalima). I ka hebedoma mua, hana ka mea ʻālapa i 5 mau hana hou ma 5 mau hoʻokokoke ʻana, mai kēlā pule a kēia pule e hoʻonui ʻia kona kaumaha hana e 2.5-5 kg, a hoʻemi ʻia ka helu o nā hana hou ʻana ma hope o 1. Ma hope o ka hōʻea ʻana o ka mea ʻālapa i 2 mau hana hou, i hoʻokahi pule o ka hoʻomaʻamaʻa māmā a laila hana hou i ke pōʻaiapuni. Ma waho o nā neʻe maʻamau, manaʻo ʻia kekahi nui o nā kōkua - nā hoʻoikaika e hoʻomohala i nā mākala e pono ai no nā neʻe maʻamau ʻekolu. Paipai ʻia e hana i kēia papahana ma mua a hoʻololi i nā pōʻai ʻo Sheiko a i ʻole nā mea ʻē aʻe, ke kū ke kanana i ka ulu o ka ikaika.
- Nā pōʻaiapili o B.I.Sheiko... No nā mea pāʻani ma mua o ka CCM, hoʻokomo lākou i ka hoʻomaʻamaʻa squat a me ka bench ma ka Pōʻakahi a me ka Pōʻalima, deadlift a me ka hoʻomaʻamaʻa bench ma ka Pōʻakolu. Hana ka mea haʻuki i ke kaha o 70-80% o ka palena nui hoʻokahi rep no 2-5 reps. Holoholo ka ukana i nā nalu.
- ʻO ka manawa manawa maʻalahi... Hoʻololi ka mea haʻuki ma waena o nā hana māmā a me nā hana waena, e hana ana i nā hana kaumaha ma ka hopena o ka pōʻaiapuni 6 wale nō. No ka mea maʻalahi, hana ʻo ia ma 50-60 pakeneka o ka nui o 4-5 reps, no ka waena - 70-80 i ʻekolu mau rep. Hiki ke kūkulu ʻia nā hoʻoikaika kino e like me ka hoʻolālā like o Sheiko. Koho ʻia nā hoʻoikaika kino no nā pūʻulu puʻupuʻu āpau.
Aia ma lalo kahi papahana no ka poʻe hoʻomaka i ka wā hoʻomākaukau no 4 mau pule. I mea e hoʻopau pono ai, pono ʻoe e ʻike i kāu maximum hoʻokahi-repetition (RM) i nā hana nui ʻekolu. Hōʻike pololei ʻia nā pākēneka o ka paʻakikī.
| 1 Pule | |
| 1 lā (Pōʻakahi) | |
| 1. Kaomi ʻo Bench e moe ana ma ka pae moe | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Nā squats Barbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. ʻO ka paʻi paʻi Bench e moe ana ma ka pae moe | 50% 1x6, 60% 2x6, 65% 4x6 |
| E waiho ana nā dumbbells e moe ana | 5x10 |
| 5. Kūlou me kahi pahu (kū) | 5x10 |
| Lā 3 (Pōʻakolu) | |
| 1. Pālua make | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Kaomi ʻo Bench e moe ana ma ka pākaha incline | 6x4 |
| 3. Pākuʻi me nā kaupaona | 5x5 |
| 4. Huki mai nā papa skirting | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Huki huki ākea o ka palaka luna i ka umauma | 5x8 |
| 6. Kaomi | 3x15 |
| Lā 5 (Pōʻalima) | |
| 1. Kaomi ʻo Bench e moe ana ma ka pae moe | 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 dumbbells | 5x10 |
| 3. ʻO Barbell Squats | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Kaomi paʻi Palani | 5x12 |
| 5. ʻO Barbell Row i kāʻei | 5x8 |
| 2 pulela | |
| 1 lā (Pōʻakahi) | |
| 1. ʻO nā squats me ka barbel | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Palapala paʻi Bench o dumbbells | 5x10 |
| 4. Push-ups mai ka papahele (ʻoi aku ka lima ma mua o nā poʻohiwi) | 5x10 |
| 5. ʻO Barbell Squats | 55% 1x3, 65% 1x3, 75% 4x3 |
| 6. Huki huki ākea o ka palaka luna i ka umauma | 5x8 |
| Lā 3 (Pōʻakolu) | |
| 1. ʻO Deadlift i nā kuli | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. ʻIkepili i ka peck-deck simulator | 5x10 |
| 4. Pālua make | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Ka lālani o ka palaka lalo me kahi paʻa paʻa | 5x10 |
| Lā 5 (Pōʻalima) | |
| 1. ʻO nā squats me ka barbel | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Laina ma ka palaka i lalo (no ka triceps) | 5x10 |
| 5. ʻO Barbell Squats | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Kūlou me ka barbel | 5x6 |
| 3 pule | |
| 1 lā (Pōʻakahi) | |
| 1. ʻO nā squats me ka barbel | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Pākuʻi | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Ka wili wāwae moe | 5x12 |
| Lā 3 (Pōʻakolu) | |
| 1. ʻO Deadlift i nā kuli | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Ke waiho nei i nā dumbbells e moe ana | 4x10 |
| 4. ʻO Deadlift mai nā papa skirting | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Deadlift ma nā wāwae pololei | 5x6 |
| 6. Kaomi | 3x15 |
| Lā 5 (Pōʻalima) | |
| 1. Kaomi ʻo Bench e moe ana ma ka pae moe | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Nā squats Barbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. ʻO ka paʻi paʻi Bench e moe ana ma ka pae moe | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Ke waiho nei i nā dumbbells e moe ana | 5x12 |
| 5. Hyperextension | 5x12 |
| 4 pule | |
| 1 lā (Pōʻakahi) | |
| 1. ʻO nā squats me ka barbel | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ke waiho nei i nā dumbbells e moe ana | 5x10 |
| 4. Holo ma nā kaola kaulike | 5x8 |
| 5. ʻO Barbell Squats | 50% 1x5, 60% 1x4, 70% 2x3, 80% 4x2 |
| 6. Kūlou me kahi pahu (kū) | 5x5 |
| Lā 3 (Pōʻakolu) | |
| 1. Kaomi ʻo Bench e moe ana ma ka pae moe | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Make loa | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. ʻO ka paʻi paʻi Bench e moe ana ma ka pae moe | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Ke waiho nei i nā dumbbells e moe ana | 5x10 |
| 5. Huki i ka palaka ma hope o ke poʻo | 5x8 |
| Lā 5 (Pōʻalima) | |
| 1. ʻO nā squats me ka barbel | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Kaomi Bench e moe ana ma ka pae moe | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Ka lālani ma nā wāwae pololei | 4x6 |
| 6. Kaomi | 3x15 |
Hiki iā ʻoe ke hoʻoiho a paʻi i ka papahana ma aneʻi.
Lako uila
ʻAe ʻia nā lako hana kākoʻo ʻole i nā ʻāpana ʻāpana āpau. Hoʻokomo ʻia ke kāʻei, nā pale kuli palupalu, nā kāmaʻa mokomoko, nā kāmaʻa hāpai i ke kaupaona, nā pumehana wāwae e pale ai i nā wāwae ke huki.
ʻAe ʻia ka hana hoʻoikaika (kākoʻo) i ka ʻāpana pono. Pākuʻi ʻia kēia i ka squat kaumaha a me ka jumpsuit makelift, kahi pālule kī, a me nā slingshots bench. Hoʻopili pū ʻia nā kaula kuli a me nā pulima.
Kāhāhā pinepine ka poʻe e kū pinepine ʻole i ka hāpai uila - he aha ke ʻano o ka haʻuki kahi e hāpai ai nā lakohana pono i nā mea kaupaona. Akā ʻaʻole pololei lākou āpau. ʻOiaʻiʻo, nā kākoʻo hou e ʻae iā ʻoe e hoʻolei i kekahi mau kilogram i kēlā me kēia neʻe (mai 5 a 150 kg a ʻoi aku), akā koi kēia i kahi kahua hoʻomohala maikaʻi, kahi ʻano hana a me ke akamai.
