Ho matlafatsa matla ke eng? Ena ke ketsahalo e matlafatsang eo ho eona baatlelete ba qothisanang lehlokoa le bona ka makhetlo a mararo - squat e nang le barbell mahetleng, mochini oa khatiso oa benche le deadlift. U hloka ho phahamisa boima bo phahameng bakeng sa ho pheta-pheta hanngoe. Ea hlōlang ke eena ea nang le kakaretso e phahameng ka ho fetisisa mekhatlong e meraro sehlopheng sa boima ba hae.
Hape ke moetlo o felletseng. Litonamente tse shebahalang joalo ka likonsarete tsa 'mino oa rock, sepheo se phahameng sa Yuri Belkin, matšoele a ba sa tsoa fihla le bahlabani ba lilemo tse 60 ba matla ho feta bamameli ba bangata, malapa a nang le bana ka holong - sena sohle sea matlafatsa. Papali ena e ka matlafatsa mang kapa mang ea tsebang ho mamella, ho sebetsa jimi le ho rera bophelo ba bona.
Ho matlafatsa matla ke eng?
Mathoasong a lekholo la bo20 la lilemo, gymnastics ea matla e hlahile Russia. Sehlopha sa baatlelete sa Dr. Krayevsky se ile sa ntšetsa pele linnete tse bonolo:
- monna o tlameha ho ba matla le ho tiea, ho sa tsotelehe seo a se etsang;
- koetliso ea ho hanyetsa e lumella mang kapa mang hore a be matla;
- o hloka ho e etsa khafetsa mme ho latela moralo, ho etsa li-squats, ho bolaea batho ba bangata le ho tobetsa.
Empa halofo ea pele ea lekholo la bo20 la lilemo, ho ile ha ntlafatsoa litšepe feela. Lisebelisoa tsa boima ba 'mele li koaletsoe, benche e hatelletsoe ha e ntse e bua leshano le ho ema, e etsa lithunya tse bolaeang ka ho ts'oana ka tsela e fapaneng, e phahamisetsa tšepe ho li-biceps hore e be matla. Ba ne ba qothisana lehlokoa le bona ka mekhahlelo ena e sa bonahaleng. Ha nako e ntse e ea, batho ba tloaetseng ho ikoetlisa ba tloaetse ho qhekella, ho bolaea batho ba bangata le ho hatisa libenche. Bo-'mampuli ba pele ba semmuso ba Amerika mekhatlong ena e meraro bo ile ba tšoaroa ka 1964. Mme ka 1972, International Powerlifting Federation (IPF) e thehiloe.
Ho tloha ka nako eo, litlholisano li ntse li tšoaroa ho latela melao ea sejoale-joale:
- Baatlelete ba arotsoe ka mekhahlelo ea boima.
- Banna le basali ba qothisana lehlokoa ka thoko.
- Ho fanoa ka liteko tse tharo bakeng sa boikoetliso bo bong le bo bong.
- Tlholisano e qala ka squat, e ntan'o ba mochine oa khatiso oa benche, 'me setopo se fela.
- Boikoetliso bo etsoa ho latela melao e itseng. Ho qhekella ho qala ka taelo ea moahloli. Moatlelete o lokela ho lula fatše moo masapo a pelvic a leng tlasa lengole mme a eme. Mochini oa khatiso oa benche ho latela melao ea mekhatlo e fapaneng, ekaba tse tharo (qala, khatiso ea benche, emang), kapa lihlopha tse peli (bencheng ea ho hatisa le ho ema), empa hohle moo o hlokang ho ama sefuba ka bare ebe o tobetsa feela ka taelo. Nakong ea lefu, o hloka ho phahamisa boima mme o emetse taelo ea moahloli, ebe oe theola.
- Lisebelisoa tse sa etsoang ka taelo, tse nang le metsamao e habeli le liphoso tsa mahlale (ho hloka bolulo squat, karohano ea noka ho tloha bencheng ea boralitaba, mahetla a sa ikemisetsang le mangole a sa otlolohang nakong ea lefu) ha li baloe.
- Mohloli o khethoa ke kakaretso ea boikoetliso bo meraro sehlopheng ka seng sa boima le maemong a kakaretso. Ho bala litekanyo ka botlalo, li-coefficients li sebelisoa - Wilks, Glossbrenner, kapa coefficient e ncha e sebelisitsoeng ho IPF.
Powerlifting ke papali eo e seng ea Liolimpiki... Lenaneo la li-Paralympics le kenyelletsa boralitaba feela, empa mekhatlo eohle e ts'oere Mohope oa Lefatše, moo baatlelete ba matla ba bokana.
Russia ho na le sistimi ea likolo tsa bacha tsa lipapali, moo likarolo tsa motlakase li sebetsang le bashanyana le banana ba ikoetlisetsa. Baatlelete ba baholo ba itokisetsa le barupeli ba khoebo mme ba lefella koetliso ea bona.
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Mekhatlo e meholo ea Russia
IPF e ile ea fetoha mokhatlo oa pele oa Russia
Lekala la eona la naha le bitsoa Russian Powerlifting Federation (RFP). (Sebaka sa semmuso - http://fpr-info.ru/). Ke tlasa taolo ea hae hore nts'etsopele ea matla ea bacha e ba teng. Mekhahlelo le maemo a FPR a abiloe ka taelo ea Lekala la Lipapali la Russia. Karolo e ikhethileng ke ho ba sieo ha lipapali tsa naha tse bulehileng. Moatlelete o tlameha ho feta le ho sebetsa hantle litlholisanong tsa lehae, bakeng sa ho tšoaneleha bakeng sa tlholisano e kholo kapa 'mampuli oa naha. RPF e latela melao ea WADA mabapi le ts'ebeliso ea lithethefatsi lipapaling mme ha ho na likarohano ntle le liteko tse tlamang tsa ts'ebeliso ea lintho tse thibetsoeng.
| Melemo ea FPR | Chelete ea FPF |
| Sehlopha se abetsoe ke Lekala la Lipapali, se thusa haholo ha u kena univesithi ea lipapali kapa koetlisong. | Boemo bo fokolang ba tšehetso ea lintho tse bonahalang. Litonamente tsa tikoloho li ka tšoareloa ka mohahong o sa lokang, ka lisebelisoa tsa khale le libakeng tse hole. |
| Tlholisano lipapaling tsa libaka le tse phahameng e phahame, ho na le baatlelete ba bangata ka mekhahlelo, moea oa tlholisano o ntlafalitsoe hantle. | Ho haelloa ke taolo ea 'nete ea ts'ebeliso ea meriana lipapatsong pele ho libaka. |
| Ho na le monyetla oa ho tšoaneleha bakeng sa Mohope oa Europe le oa Lefatše le ho kopana sethaleng le baatlelete ba matla ba mehleng ea rona. | Tsamaiso ea tsamaiso ea ho kenya likopo le ho fana ka litlotla. |
| Litlhoko tsa lisebelisoa likarolong tse fapaneng li maemong a tšoanang. Ha ho na litlholisano tsa lipontšo. | Sistimi e thata ea ho se tšoanelehe bakeng sa ho kenela tlholisano ho "mekhatlo e meng". |
NAP kapa Mokhatlo oa Naha oa Matla a Matla
E thehiloe ho etsa hore lipapali li bulehe haholoanyane. Kopanong ena, o ka lefa litefiso tsa selemo le selemo mme oa qothisana lehlokoa lipapaling tsohle tse bulehileng moo semathi se ka fihlelang 'meleng. Ho tšoaroa mekhahlelo ea mekhahlelo e fapaneng - ho tloha lipapaling tsa toropo tse fuoeng tlotla ho CMS ho tlholisano ea Europe le Lefatše. Koporasi ena e bile ea pele ea ho hlahisa ho hula ho kopantsoe (setaele sa khale le sumo), ho fehla motlakase ka bokhoni ba ho etsa mochini oa ho tjeketjela le squat ka mangoleng, ba ile ba qala ho ts'oara lipapali libakeng tsa boikhathollo - e leng tlholisano ea selemo le selemo ho la Aqua Loo ho Sochi.
Sebaka sa semmuso - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
Koporasi e kholo ea machabeng, e tsoetse pele eseng naheng ea rona feela, empa hape le USA, Finland le Jeremane. E fapana ka litekanyetso tse phahameng haholo le theko e phahameng ea taolo ea ts'ebeliso ea lithethefatsi likhaohanong tsa bo-amateur. Moatlelete oa e lefella ka boeena, ntle le haeba a bitsetsoa taolo ea ts'ebeliso ea lithethefatsi ke baahloli. Ha ho na taolo ea doping ho WPC.
Sebaka sa semmuso - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Kopano ea Powerlifters ea Russia, SPR)
Mekgatlo e mene e meholo ea lefats'e e kopane ho ts'oara litlholisano bakeng sa baatlelete ba matla ka ho fetisisa. SPR e nkuoa e le mokhatlo o tsoelang pele ka ho fetesisa, e khothaletsoa ka mafolofolo libakeng 'me e na le basebetsi ba ka mehla ba baahloli le bokhomishenara ba ts'ebeliso ea lithethefatsi. WRPF ke mokhatlo oa pele o fapaneng oa ho arola baatlelete ba litsebi ho batho ba tloaetseng ho tloaela ba sa sebeliseng liteko tsa ts'ebeliso ea meriana. Baatlelete ba matla ka ho fetisisa ba qothisana lehlokoa le mona - Andrey Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. WRPF e na le lekala USA, 'me li-tournaments li tšoaroa ke Dan Green le Chaker Holcomb. Boris Ivanovich Sheiko ke moahloli ea ka sehloohong oa lipapali tsa machabeng tsa VRPF har'a baatlelete ba litsebi.
WPU
Mokhatlo o monyane ka ho fetesisa o fapaneng Russia har'a ba ts'oereng litlholisano tsa machabeng. E fapana le tse ling ka hore baatlelete ba VPU ha ba lefelle taolo ea tšebeliso ea lithethefatsi haeba ba qothisana lehlokoa le bona sehlopheng se loketseng.
| Melemo ea mekhatlo e meng e fapaneng | Chelete ea mekhatlo e meng |
| Motho ofe kapa ofe a ka nka karolo ho tsona, ho sa tsotelehe lilemo, bong le koetliso ea pele. Haeba semathi se lumela hore se se se loketse, se ka kenela tlholisano. | Taolo ea ho sebelisa leqhubu lipapaling tse ling e molaong. Baahloli ha baa tlameha ho bitsa mang kapa mang ea bonahalang a belaella taolo. Baatlelete ba huloa ka lotho. Moatlelete ea sebelisang steroid khafetsa o fetoha 'mampuli karolong e "hloekileng" ebe o ea hae ka khau. |
| Ba tšoara lipapatso tsa baatlelete ba maemo ohle ba nang le letamo le letle la meputso, e leng ntho e sa tloaelehang ha ho phahamisoa motlakase. | Bakeng sa kabelo ea litlotla hohle, ntle le VPU le NAP, tlhahlobo ea doping e lefuoa ka boikemelo. Nakong ea ho ngoloa hona, litšenyehelo tsa tlhahlobo e joalo ho SPR le VOC ke li-ruble tse 8 900. |
| Ba tsebahala ka lipapali - ba boloka maqephe liwebosaeteng, ba thunya livideo, ba hasanya lipapali tsohle. | Litefiso tsa thonamente li holimo haholo. Ka karolelano - ho tloha 1500 bakeng sa litlholisano tsa toropo ho isa ho li-ruble tse 3600 bakeng sa naha le tsa machabeng. Ho boetse ho na le monehelo oa selemo le selemo o qobelloang ho SPR, NAP le WRPF. |
| Lithonamente ha li tšoareloe feela ka triathlon, empa hape le ho squatting, mechini ea khatiso ea benche, ho bolaoa ka thoko, hammoho le li-biceps curls, lipapali tsa motlakase (li-press tse emeng le ho phahamisa li-biceps), loglift (ho phahamisa log), khatiso ea benche ea setso (bakeng sa palo ea ho pheta-pheta). | Lipapaling tse ling ho na le batho ba 1-2 sehlopheng sena. Ke ka hona ho nang le bo-'mampuli ba bangata ba Europe le ba Lefatše ka mokhoa o mong. |
| Ba arola baatlelete ba etsang liteko tsa lithethefatsi le ba khethang ho se etse joalo. | Litlholisano tse ngata tsa lipontšo tse nang le litšoantšiso tsa boikoetliso ba 'mele pakeng tsa melapo le lipontšo ha li tšoanelehe bakeng sa baatlelete, hobane li tiisitsoe ho latela melaoana' me ha li lumelle boikoetliso bo lekaneng. |
Moatlelete o khetha a le mong hore na o tla bapala hokae le ho ikoetlisa joang.
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Maemo, lihlooho le limaraka
Ho FPR, lipalo li abetsoe ho tloha junior oa boraro ho ea ho mong'a lipapali ea hlomphehang... Ho mekhatlo e meng e fapaneng, ho fanoa ka tlotla "Elite" ho fapana le ZMS. Litekanyetso li fapana ka mekhahlelo ea boima, li fapane ho banna le basali. Ho NAP le VPU ho na le "coefficient ea khale" e theolang litlhoko tsa maemo a batho ba ka holimo ho lilemo tse 40.
Mohlala, tafole e latelang e bonts'a maemo a IPF bakeng sa taeo "classic powerlifting":
| Likarolo tsa boima | MSMK | MC | CCM | Ke | II | III | Ke monyane | II monyane | III monyane | |
| BASALI | 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 | |
| Banna | 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 | |
Melemo le kotsi
Melemo ea Powerlifting:
- Lihlopha tsohle tsa mesifa li matlafatsoa, ho thehoa setšoantšo sa baatlelete.
- Matšoao a matla a ntlafala.
- Ho tenyetseha le tšebelisano-'moho lia hola.
- Boemo ba 'mele boa lokisoa.
- U ka theola boima ba 'mele kapa ua eketsa boima ba mesifa - ho its'etleha ka lijo.
- Motheo o motle o ntse o hahuoa bakeng sa ho ikoetlisetsa mofuta ofe kapa ofe oa papali.
Kotsi e ka bang teng le eona e teng:
- Kotsi ea ho lemala e phahame ka ho lekana.
- Ho ikoetlisa ho thata ebile ho telele.
- E fetoha e itšetlehileng ka litekanyo tsa ho sebetsa le liphetho tsa tlholisano. Sena se lebisa ts'ebelisong e sa utloahaleng ea litlhare tsa lipapali le mathata a kelello, haholoholo ho ba qalang.
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Melemo le likotsi
| melemo | Minuses |
| E fumaneha ho batho ba lilemo tsohle le maemo a tsebo. | Ha ho hlokahale ho lebella papali eo e seng ea Liolimpiki, tšehetso e tsoang ho mmuso kapa mang kapa mang. |
| Batho ba bacha bao u ba tloaetseng, botsoalle. | Ha e tšoanele batho ba nang le mathata a phepo e nepahetseng, ho hlaphoheloa le linako tse thata tsa mosebetsi. |
| Ho bonolo ho laola khatello ea maikutlo le maikutlo a mabe bophelong ba letsatsi le letsatsi. | E theko e boima haholo - ntle le ho ingolisa ho ikoetlisetsa, o tla hloka lithaelese, mabanta a letsoho le mangole, litšebeletso tsa mokoetlisi bakeng sa ho beha mokhoa le ho rala lenaneo, ho phahamisa litšepe bakeng sa li-squats, li-wrestlers bakeng sa ho bolaea, ho lefa litefiso tsa tlholisano. Ho ka hlokahala lisebelisoa tse ling. |
| Ts'ebetso ea tlholisano e sebetsa e le tšusumetso ea ho ikoetlisa khafetsa. | Haeba motho a hlile a rata ho phahamisa motlakase, ha nako e ntse e ea ntho e ngoe le e ngoe e tla ba le khatello ea matla a matla - kemiso ea mosebetsi e tla ikamahanya le koetliso, bana ba tla etsa mochini oa khatiso oa benche, phomolo e tla tsamaellana le tlholisano, mme batho ba "eketsehileng" ba tla siea bophelo ba hae. Sena se ka sebetsa le ho basali, banna le beng ka uena ba bang. |
Lenaneo la ba qalang
Ba qalang ba fuoa merero e 'maloa bakeng sa lihlopha:
- Tsoelo-pele e bonolo ea linear... Mochine oa khatiso oa squat, benche le deadlift li fetoha letsatsi le leng le le leng, ho bolelang hore li etsoa ka matsatsi a fapaneng (mohlala, Mantaha-Laboraro-Labohlano). Bekeng ea pele, semathi se pheta makhetlo a 5 ka mekhoa e 5, beke le beke boima ba hae ba ho sebetsa bo eketseha ka 2.5-5 kg, mme palo ea ho pheta-pheta e fokotseha ka 1. Kamora hore moatlelete a fihle makhetlo a mabeli, beke ea boikoetliso bo bobebe ebe pheta potoloho. Ntle le metsamao ea mantlha, palo e itseng ea thuso e nahanoa - boikoetliso bo hlahisang mesifa e hlokahalang bakeng sa mekhatlo e meraro ea mantlha. Ho kgothaletswa ho etsa leano lena pele ebe o fetohela lipotolohong tsa Sheiko kapa tse ling, hang ha semathi se emisa kholo ea matla.
- Methati ea B.I.Sheiko... Bakeng sa baatlelete ba pele ho CCM, tsena li kenyelletsa ho ikoetlisetsa ho lula fatše le libenche ka Mantaha le Labohlano, le ho koetlisa batho ka makhetlo a mangata le libenche ka Laboraro. Moatlelete o sebetsa ho 70-80% ea palo e le 'ngoe ea rep rep bakeng sa 2-5 reps. Mojaro o potoloha ka maqhubu.
- Nako e bonolo ea ho senya... Moatlelete o fapoha pakeng tsa boikoetliso bo bobebe le bo mahareng, a ikoetlisa haholo qetellong ea potoloho ea beke tse 6. Bakeng sa e bonolo, o sebetsa ka liphesente tse 50-60 tsa palo e kahodimodimo ho 4-5 reps, ka karolelano - 70-80 ka reps tse tharo. Ho ikoetlisa ho ka hahuoa ho latela sebopeho sa beke le beke se tšoanang le sa Sheiko. Mesebetsi ea tšehetso e khethoa bakeng sa lihlopha tsohle tsa mesifa.
Ka tlase ho na le lenaneo la ba qalang nakong ea litokisetso bakeng sa libeke tse 4. Ho e phethela ka katleho, o hloka ho tseba palo ea hau e pheta-phetoang e le 'ngoe (RM) lithutong tse tharo tsa mantlha. Liphesente tse rarahaneng li bontšoa hantle ho eena.
| Beke e le 'ngoe | |
| Letsatsi le 1 (Mantaha) | |
| 1. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Li-squats tsa Barbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Ho beha li-dumbbells ho bua leshano | 5x10 |
| 5.Bends ka tšepe (eme) | 5x10 |
| Letsatsi la 3 (Laboraro) | |
| 1. Ho bolaoa | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e sekametseng | 6x4 |
| 3. Ho inela ka boima ba 'mele | 5x5 |
| 4. Ho hula mapolanka a skirting | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Ho hula ka bophara ba karolo e kaholimo ho sefuba | 5x8 |
| 6. Tobetsa | 3x15 |
| Letsatsi la 5 (Labohlano) | |
| 1. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Mochine oa khatiso oa benche oa li-dumbbells | 5x10 |
| 3. Li-squats tsa Barbell | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5h3 |
| 4. Mochine oa khatiso oa benche oa Fora | 5x12 |
| 5. Mola oa bareng ho ea lebanta | 5x8 |
| Libeke tse 2la | |
| Letsatsi le 1 (Mantaha) | |
| 1. Li-squats tse nang le tšepe | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Bench o tobetsa tsa dumbbells | 5x10 |
| 4. Ho sututsoa ho tloha fatše (matsoho a pharaletse ho feta mahetla) | 5x10 |
| 5. Li-squats tsa Barbell | 55% 1х3, 65% 1х3, 75% 4h3 |
| 6. Ho hula ka bophara ba karolo e kaholimo ho sefuba | 5x8 |
| Letsatsi la 3 (Laboraro) | |
| 1. Ho bolaea mangoleng | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Tlhahisoleseling ho simulator ea peck-deck | 5x10 |
| 4. Ho bolaoa | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Mothalo oa boloko bo tlase o ts'oereng hanyane | 5x10 |
| Letsatsi la 5 (Labohlano) | |
| 1. Li-squats tse nang le tšepe | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Row on the block down (bakeng sa triceps) | 5x10 |
| 5. Li-squats tsa Barbell | 55% 1х3, 65% 1х3, 75% 4h2 |
| 6. Ho khumama ka tšepe | 5x6 |
| Beke ea 3 | |
| Letsatsi le 1 (Mantaha) | |
| 1. Li-squats tse nang le tšepe | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5h3 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5h3 |
| 3. Maqhubu | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Ho Bua Leoto Curl | 5x12 |
| Letsatsi la 3 (Laboraro) | |
| 1. Ho bolaea mangoleng | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Ho beha li-dumbbells ho bua leshano | 4x10 |
| 4. Ho bolaoa ke mapolanka a skirting | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Ho bolaea ka maoto a otlolohileng | 5x6 |
| 6. Tobetsa | 3x15 |
| Letsatsi la 5 (Labohlano) | |
| 1. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Li-squats tsa Barbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Ho beha li-dumbbells ho bua leshano | 5x12 |
| 5. Khopolo-taba | 5x12 |
| Libeke tse 4 | |
| Letsatsi le 1 (Mantaha) | |
| 1. Li-squats tse nang le tšepe | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ho beha li-dumbbells ho bua leshano | 5x10 |
| 4. Ho ina hodima mekoallo e sa lekanang | 5x8 |
| 5. Li-squats tsa Barbell | 50% 1х5, 60% 1х4, 70% 2х3, 80% 4х2 |
| 6.Bends le barbell (eme) | 5x5 |
| Letsatsi la 3 (Laboraro) | |
| 1. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Ho bolaoa | 50% 1x4, 60% 1x4, 70% 2x3, 80% 2x3, 85% 3x2 |
| 3. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Ho beha li-dumbbells ho bua leshano | 5x10 |
| 5. Hula setene se ka mora hlooho | 5x8 |
| Letsatsi la 5 (Labohlano) | |
| 1. Li-squats tse nang le tšepe | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5h3 |
| 2. Mochine oa khatiso oa benche o robetse bencheng e tshekaletseng | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. Row ka maoto a otlolohileng | 4x6 |
| 6. Tobetsa | 3x15 |
U ka khoasolla le ho printa lenaneo mona.
Lisebelisoa tsa Powerlifting
Lisebelisoa tse sa tšehetsoeng li lumelloa mekhatlong eohle le likarolong. E kenyelletsa lebanta, mekotla e bonolo ea mangole, lieta tsa ho kampana, lieta tsa ho phahamisa litšepe, tse futhumatsang maoto ho sireletsa maoto ha u hula.
Lisebelisoa tsa ho matlafatsa (ho tšehetsa) li lumelloa feela karolong ea lisebelisoa. Sena se kenyelletsa squat e boima ba 'mele le li-jumpsuit tse shoeleng, hempe ea benche le li-slingshots tsa benche. Hape ho kenyelelitsoe marapo le mabanta a letsoho.
Batho ba sa kopaneng le matla a matla a matla hangata ba maketse - ke papali ea mofuta ofe, moo lisebelisoa ka botsona li phahamisang litšepe bakeng sa moatlelete. Empa ha baa nepahala ka botlalo. Ha e le hantle, tšehetso e eketsehileng e u lumella ho lahlela lik'hilograma tse 'maloa motsamao o mong le o mong (ho tloha ho 5 ho isa ho 150 kg le ho feta), empa sena se hloka setsi se ntlafalitsoeng hantle, mokhoa o itseng le boiphihlelo.
