Russian wokudhinda: mitemo chirongwa, zvinyorwa uye vanorumbidza

Tichishandisa ichangopfuura musimba mitambo pakutevedzera mutsva - Russian pachaunga kuti vanhu vakawanda vari kuwana vatambi uye vaoni chirango ichi. Ngatitorei Kutarira worudzii mutambo uye chii vari zvachiri.

Chii?

Power mutambo kwakakurumbira chaizvo pose. Kune marudzi akasiyana-siyana pamusoro payo: Weightlifting, uremu vachisimudza, mukusimbisa muviri, Streats, etc. Panewo hwesimba mutambo shoma kuzivikanwa, asi hapana zvishoma kuyevedza mhando - zviri Russian wokudhinda.

Izvi mhando ine mumwe muviri - bhenji wokudhinda barbell kubva mubhokisi, avete pasi sandara pabhenji. Zvinoreva makwikwi ndiko kusimudza kubhawa imwe uremu kakawanda.

VeMubatanidzwa Russian benching

Russian venhau - kumbonyanya muduku mutambo. Kokutanga musi rRusskomu pabhenji wokudhinda makwikwi dzakaitwa Russia muna 2000. Vakanga nenguva kuti 55th gore Kukunda muHondo Yenyika II uye zvakawanda zvaiva yokufananidzira uye kunakidza. Asi kuti musi, marudzi ichi rava kurangwa Streats dzakazara. The Russian benching akafarirwa mitemo uye yayo Federation. Zvino mumwe zvikuru nevanhu mhando nehurumende, uyewo mitambo pabhenji.

Russian wokudhinda: mitemo

Kuti tizive Kumukundi ari reshiyo kusvika zvachose guru nomutambi vanomutswa uremu coefficient outputted mitambo. Pahwaro indekisi ichi anosarudzwa mukundi. Panguva makwikwi Russian wokudhinda kuhwina vatori vechikamu kuwana chikuru chinhu chimwe kana akawanda anoedza, maererano makwikwi mitemo. Kupiwa mitambo coefficient vatambi rangana yakakwirira chechetere.

Nokuti kuti shoma kurema barbell mune makwikwi mu Russian venhau 55 makirogiramu, kuti kunyange beginners vanogona kutora chikamu. In Russian bhenji anogona kuita nhanhatu uremu Categories tsvimbo 55 makirogiramu, 75 makirogiramu, makirogiramu 100, 125 makirogiramu, makirogiramu 150 uye 200 makirogiramu.

Kuita chimwe nzira mutambi anopiwa maminitsi mashanu. Panguva yechiitwa, unogona kuva zororo, vachibatirira barbell pachipfuva chake.

Vatambi hazvibvumidzwe kubva kushandisa chinokosha michina uye ose bhenji Shirts inokubvumirai kusimudzira mamwe uremu. Vatambi kuita kwakajairika tights wakashama mutumbi kana vanhuwo hembe kana T-hembe.

Kunyange zvazvo uremu chikamu mukwikwidzi ane basa Russian pabhenji, asi uremu kurambidzwa kuita makwikwi hakusi. Nokuda kusavapo vakawanda nezvirambidzo, Russian wokudhinda hunowanika, saka zviri kuramba dzakakurumbira.

Russian chisviniro gutsaruzhinji chaizvo, zvinonzi akapindwa vatambi uye vakamborwa uye motokari vakadhakwa.

Sei makwikwi?

Makwikwi mu Russian wokudhinda nguva dzose yakaitwa mumaguta ose munyika, vari kwaiwanzoitwa vakawanda makwikwi, hunoita vakundi zvose. The vakawanda mutambo uyu zvinoita aizobudirira zvikuru ouzivi ramangwana kukura. Mukuwedzera, mufambiro uye nyanzvi makwikwi, chokuita zvakawanda inonyatsozivikanwa vatambi, kusanganisira vatambi munyaya dzimwe mhando simba mutambo sechinhu bhenji wokudhinda muviri chikamu mitambo zhinji.

Zvichienderana nesarudzo wevakaronga, makwikwi anogona kutora nzvimbo rimwe mushanduro dzakawanda: "chaiwo bhenji", "pabhenji Marathon" uye "womubiki dhazeni". Mune pachake "nomubiki kuti gumi nembiri" vatori vanofanira kupedza nemhando matatu, kushanda uremu pamwe nomutambi anosarudza tisingatungamirirwi. The kuverenga ichaongororwa kuva mugumisiro masere kusvika gumi repetitions.

"Bhenji Classic" kunoratidzwa ndechokuti bato anopiwa mumwe nzira, nokuti iro anofanira kuita kunonyanyisa nhamba repetitions. Weight tsvimbo mutambi ose anosarudza tisingatungamirirwi. Zvinofanira kuitwa repetitions kanenge sere, zvimwe pamusana haangavi kunzi.

In imwe musimboti, "pabhenji Marathon" mutambi anoita nzira nhatu. Vakanzi kusvika umo ubatanidzwe azadzisa repetitions kanenge sere, apo kunonyanyisa muganhu haasi.

Russian wokudhinda: chirongwa yokudzidzisa

Kunyange zvazvo maitiro yokurovedza wokuRussia Bench Press, zvakafanana zvikuru kudzidziswa Streats, asi pane zvimwe zvinhu chaizvo zvechiratidzo. Musiyano mukuru pakati zhimom Streats uye Russian zhimom kuti mumutsetse wokutanga, chinhu chikuru - ndiyo uwandu simba, uye wechipiri - mukuru huwandu basa kwenguva yakati.

Sezvingatarisirwa, chikuru muviri Workout - bhenji chisviniro shamhu kubva pachipfuva. Kune nzira dzakawanda benching Workout kuti mutambi nomumwe kusarudza ruzivo murairidzi. We funga chete huru chokuita gadziriro mukuranga wokuRussia wokudhinda.

Kana kurema reshiyo uye uwandu nzira vasarudze hurongwa kupfuura Zvakanyanya Kunaka Panguva Yepamuviri rinonzi "mubiki kuti dhazeni". Nekuti kunodikamwa kuti osimudza uremu kuitira kuti mumwe nzira mutambi kusvinwa romukova kanenge sere uye vaifanira kuti gumi.

Kuti unhu kurovedza pabhenji ari kubhawa hazvikwani kuita muviri ichi chete. Muviri - iri rakabatana gadziriro, saka kuti vachiwedzera mabasa anofanira kukudziridzwa uye navamwe mapoka tsandanyama. Nezvikonzero izvi, zvinokosha kuita mamwe maekisesaizi. Of navo pakutanga vanofanira kuteerera kukura triceps, nokuti ichi chikuru pabhenji rakamanikana rokuona. Uyewo vanofanira kuita chiitwa kuwedzera simba biceps. Chimwe zvinobudirira muviri - a neizvi kubata bhenji wokudhinda, izvozvo zvakakwana anovandudza latissimus dorsi tsandanyama, uye simba raro inokosha, kubva pakutanga sangano, pamwe pabhenji chewaini, nezvokuvandudzika yakakura chikamu mutoro.

About sei mazuva mazhinji kudzidzisa, pane pfungwa dzakasiyana mune vhiki. Chinonyanya intrusive nzira - iri kaviri kurovedza pavhiki. Kuwedzera kusimba muviri kunogona kuva 2x2, kuti mazuva maviri kudzidziswa uye mazuva maviri zororo.

Power uye kwetsandanyama panguva basa wokuRussia zhimom

Kudya zvinovaka muviri panguva kudzidziswa Russian bhenji wokudhinda kunokosha chaizvo, uye kuti vawane kwetsandanyama ndiyo wandei kukosha. Kunyange zvazvo mune pfungwa mutoro Kudzidziswa kwacho Russian bhenji wokudhinda anofanira "wakaoma" tsandanyama, muitiro rinoratidza zvakasiyana. Vatambi vanobatanidzwa chirango ichi, kuwana chikuru kwetsandanyama. Somuenzaniso, Eduard Vasilenko - mumwe vaitsigira iyi mutambo marudzi, rairema anopfuura 140 makirogiramu. Zvikuru kwetsandanyama pfuma unhu panguva yezwi kushanda pamwe kwakanyanya masimbi.

Meals kuridza Russian zhimom kunofanira zvinovaka muviri kupfuura kana kuita Weightlifting. Nokuda kurovedza rinoitwa zvikuru basa, saka kupisa zvakawanda macalorie. Kubva muviri zvokuwedzera ndezvinorondedzerwa mavhitaminzi uye amino acids.

Nyeredzi Russian benching

In mhedziso, ino ndinoda kutaura pamusoro zvinyorwa-anaro munyika Russian pabhenji. Kutanga ndinoda kusimbisa Andrew Galtsova - ". Russian Federation Jima" Sachigaro tehkomiteta Akanga paakavapa musoro "Elite kweRussia" mukuranga wokuRussia wokudhinda. Records kuti yaakagadzira, vari muzvikwata zvakasiyana, uye vamwe vavo havasi kurohwa asi. Andrew Gal'tsov - mumwe yakanakisisa matiroko kweRussia, uyewo yokuvaka kurovedzwa nzira.

Uyewo ari pabhenji wokudhinda zviri akakurumbira chaizvo Vladimir Kravtsov, zvinova zvinyorwa muboka kusvika 125 makirogiramu.

Muna 2012, nomutambi kubva Ivanovo akaisa nyika zvinyorwa bhenji kwechaunga, mune mhando mbiri: iye ndokusvinira ane 75 makirogiramu barbell 63 nguva uye 108 kakapetwa barbell yairema 55 makirogiramu.

Enzanisa Russian benching nevamwe mitambo

The chikuru mukana Russian bhenji wokudhinda zvichienzaniswa nedzimwe mitambo iri mitemo yaro nyore uye Accessibility vose. Sezvo makirasi havafaniri kutenga michina zvinodhura, ipapo munhu anogona kuzviita chero nguva. Zvakakwana vauye yokurovedza muviri uye unogona kutanga kugadzirisa. Naizvozvo, rimwe zuva vanhu vakawanda vari kusarudza Russian bhenji wokudhinda, achisarudza vamwe mitambo zhinji.