Rasha manema: dokoki na shirin, records da kuma shawarwari

In mun gwada kwanan nan a cikin ikon wasanni wani sabon shugabanci - Rasha latsa, da kuma cewa mafi mutane suna samun da 'yan wasa da kuma kallo na wannan horo. Bari mu dauki wani look at abin da irin wasanni da kuma abin da suke da halaye.

Mene ne wannan?

Ikon wasanni ne Popular a duniya. Akwai su da yawa irin shi: nauyi, nauyi dagawa, bodybuilding, powerlifting, da dai sauransu Akwai kuma kadan-sani, amma ba kasa m irin ikon wasanni - yana da Rasha latsa.

Wannan irin kunshi daya motsa jiki - benci manema barbell daga cikin kirji, kwance a kan wani lebur benci. Da ma'anar da gasar ne tada bar wani nauyi fiye da sau.

Zuwan Rasha benching

Rasha latsa - fairly matasa da wasanni. A karo na farko a kan rRusskomu benci manema gasa da aka gudanar a Rasha a shekara ta 2000. Suka ƙare da 55th ranar tunawa da Nasara a cikin yakin duniya na II, kuma mafi kasance m da kuma nishadi. Amma ya zuwa yau, da wannan nau'in ya zama cikakken fledged horo na powerlifting. A Rasha benching ya amince da dokokin da kansa Tarayya. Yanzu shi ne daya daga cikin mafi rare iri na gwamnatin, kazalika da mai kira benci.

Rasha manema: dokoki

Don sanin lashe rabo da jimlar taro na dan wasa tãyar da nauyi coefficient outputted guje guje. Bisa ga wannan index aka zaba lashe. A gasar a Rasha labaru na lashe mahalarta suna samun babbar factor a daya ko dama yunkurin, bisa ga gasar dokoki. Ba guje guje coefficient 'yan wasa ba da babban matakin.

Saboda gaskiya cewa m nauyin da barbell a gasa a Rasha labaru na 55 kg, cewa ko da sabon shiga iya shiga. A Rasha benci iya aiki shida nauyi Categories sanda 55 kg, 75 kg, 100 kg, 125 kg, 150 kg 200 kg.

Don yin daya m dan wasa ne da aka minti biyar. A lokacin motsa jiki, za ka iya samun sauran, rike da barbell a kan kirji.

'Yan wasan da ake hana daga yin amfani da musamman kayan aiki da kuma kowane irin benci shirts cewa ba ka damar dauke mafi nauyi. 'Yan wasan da aiki na al'ada tights da kuma danda jiki ko talakawa shirt ko T-shirt.

Ko da yake nauyi category na takara yana rawa a cikin Rasha benci, amma nauyi hani ga sa hannu a cikin gasar ba. Saboda babu wani babban yawan hani, da Rasha, latsa ne samuwa ga kowa, don haka shi ne ƙara zama rare.

Rasha latsa ne sosai demokra] iyya, an samu halartar 'yan wasa da kuma Tsohon soji da kuma mota sosai.

Ta yaya ne gasa?

Gasa a Rasha labaru na kai a kai da aka gudanar a duk birane na kasar, sukan za'ayi taro gasa, wanda damar duk comers. A taro na wannan wasa da ke sa shi sosai alamar cikin sharuddan nan gaba bunkasa. Bugu da kari, hali da kuma sana'a gasa, shafe yawa sanannun 'yan wasa, ciki har da' yan wasa da hannu a cikin wasu jinsunan da ikon wasanni a matsayin wani benci manema motsa jiki ne wani ɓangare na da yawa wasanni.

Dangane da zabi na shirya, gasar na iya faruwa a daya daga cikin da dama versions: "classic benci", "wani benci Marathon" da "tuya ta dozin". A cikin embodiment "tuya ta dozin", mahalarta dole kammala uku sets, aiki nauyi tare da dan wasa nã zãɓen da kansa. The karatu an dauke su da sakamakon takwas zuwa goma sha uku ta maimaitawar.

"Classic benci" ne halin da cewa jam'iyyar da aka ba daya m, domin wanda ya yana yin matsakaicin yawan maimaitawar. Weight sanda kowane dan wasa nã zãɓen da kansa. Dole ne a sanya a kalla takwas maimaitawar, in ba haka ba da sakamakon ba za a yaba.

A wani embodiment, "wani benci Marathon" dan wasa ya yi aikin uku fuskanci. Kidaya m da wani ɗan takara ya cika akalla takwas maimaitawar, yayin da matsakaicin iyaka ba.

Rasha manema: horo shirin

Ko da yake tsarin horo na Rasha Bench Press, ya yi kama da horo a powerlifting, duk da haka akwai wasu takamaiman fasali. Babban bambancin dake tsakanin zhimom powerlifting da kuma Rasha zhimom cewa a cikin farkon yanayin, da Babban abu - ne adadin karfi, da kuma na biyu - mafi girma adadin aiki don wani lokaci.

Babu shakka, babban darasi motsa jiki - benci latsa ne da sanda daga kirji. Akwai su da yawa dabaru benching motsa jiki da cewa dan wasa akayi daban-daban zaɓi wani gogaggen kocin. Mun la'akari kawai da babban maki game da shirye-shiryen a cikin horo na Rasha latsa.

Amma ga nauyi rabo da yawan hanyoyin zabi mafi kyau duka tsarin da ake kira "masu tuya ta dozin". Ga shi wajibi ne don karba nauyi sabõda haka wanda ya m dan wasa matse post akalla sau takwas da kuma a kalla goma sha uku.

Domin ingancin horo benci na mashaya ne bai isa ya yi wannan motsa jiki kawai. A jikin mutum - shi ne mai hadade tsarin, don haka don kara yi bukatar a ci gaba da kuma sauran tsoka kungiyoyin. Domin wadannan dalilai, wajibi ne a yi ƙarin bada. Daga gare su a cikin na farko wuri kamata kula da ci gaban da triceps, domin wannan babban benci kunkuntar riko. Har ila yau bukatar mu yi wani motsa jiki don kara karfin na biceps. Wani tasiri motsa jiki - a baya da riko benci latsa, shi daidai tasowa da latissimus dorsi tsoka, kuma da ƙarfi yana da muhimmanci, tun farkon da motsi, da benci latsa, shi lissafinsu wani babban ɓangare na kaya.

Game da yadda za kwanaki da yawa, don horar, akwai daban-daban, ra'ayin da a mako. A mafi intrusive wani zaɓi - shi ne don horar da sau biyu a mako. Don kara tsanani da aikin na iya zama wani 2x2, cewa shi ne kwanaki biyu na horo da kuma kwana biyu na sauran.

Ikon da tsoka taro a lokacin zama na Rasha zhimom

Proper abinci mai gina jiki a lokacin horo a Rasha benci labaru da muhimmanci sosai, kuma ya kasance da tsoka taro ne na babba muhimmanci. Ko da yake a ka'idar da kaya daga cikin horo tsari Rasha benci manema dole "bushe" tsokoki, da yi nuna gaban. 'Yan wasan da hannu a cikin wannan horo, samun mafi tsoka taro. A matsayin misali, Eduard Vasilenko - daya daga cikin zakarun a cikin wannan wasanni jinsunan, yin la'akari fiye da 140 kilo. Na musamman tsoka taro riba halayyar a miƙa mulki ga aiki tare da mutum kaya masu nauyi.

Da abinci a wasa Rasha zhimom ya zama mafi gina jiki fiye da lokacin da yin nauyi. Saboda horo aka yi karin aiki, saboda haka ya ƙone mafi adadin kuzari. Daga sinadirai masu kari ne mafi kyau bitamin da kuma amino acid.

Stars na Rasha benching

A ƙarshe, wannan labarin son magana game da rikodin-mariƙin a Rasha benci. Da farko ina so mu haskaka Andrew Galtsova - Shugaban tehkomiteta "Rasha Federation Jima." Ya aka bayar da sunan "Elite na Rasha" a cikin horo na Rasha latsa. Records cewa ya kafa, suna a cikin daban-daban Categories, kuma wasu daga cikinsu suna ba dukan tsiya ba tukuna. Andrew Gal'tsov - daya daga cikin mafi kyau kocina na Rasha, kazalika da developer da horo hanyoyin.

Har ila yau a cikin benci tura shi ne matukar shahara Vladimir Kravtsov, wanda shi ne mai rikodin a cikin category zuwa 125 kg.

A shekarar 2012, dan wasa daga Ivanovo kafa a duniya rikodin ga benci latsa, a biyu Categories: ya matse mai 75 kg barbell 63 sau da 108 sau da barbell yin la'akari 55 kg.

Kwatanta Rasha benching tare da sauran wasanni

Babban amfani da Rasha benci manema idan aka kwatanta da sauran wasanni ne da sauki dokoki da kuma amfani ga duk. Tun azuzuwan ba ka bukatar ka saya da tsada kayan aiki, sa'an nan kowa zai iya yi da shi a kowane lokaci. Isar da shi a zo da dakin motsa jiki da kuma za ka iya fara magance. Saboda haka, kowace rana fiye da fiye da mutane suna zabar Rasha benci latsa, fifita shi zuwa wasu wasanni.