Russian pịa: iwu nke usoro ihe omume, na ndekọ na-atụ aro

Dịtụ nso nso na ike egwuregwu a ọhụrụ ntụziaka - Russian pịa, na ndị ọzọ ndị mmadụ na-na-na-eme egwuregwu na-abịa ekiri a ịdọ aka ná ntị. Ka anyị a anya na ihe ụdị egwuregwu na ihe ndị e ji mara ya.

Gịnị ka ọ bụ?

Power egwuregwu bụ nnọọ ewu ewu na gburugburu ụwa. E nwere ọtụtụ iche nke ya: weightlifting, ibu ígwè, bodybuilding, powerlifting, wdg E nwekwara a nta mara, ma ọ dịghị obere ikpọ ụdị ike nke egwuregwu - na ọ bụ Russian pịa.

Nke a na ụdị mejupụtara otu mmega - bench pịa barbell si obi, dina ala na a ewepụghị bench. The pụtara nke mpi bụ ịkpọlite ndị mmanya a ụfọdụ ibu ọzọ ugboro.

Biakwa obibia nke Russian benching

Russian pịa - pụtara-eto eto egwuregwu. N'ihi na oge mbụ na rRusskomu bench pịa asọmpi ndị ahụ na Russia na 2000. Ha na-timed na 55th ncheta nke Victory na World War II na ndị ọzọ bụ ihe atụ na-atọ ụtọ. Ma ka ụbọchị, a umu aghọwo a na-fledged ịdọ aka ná ntị nke powerlifting. The Russian benching mma na ụkpụrụ na ya gọọmenti. Ugbu a ọ bụ otu n'ime ndị kasị ewu ewu ụdị nke ọchịchị, nakwa dị ka egwuregwu bench.

Russian pịa: iwu

Iji chọpụta eto eto, nke ruru ka ngụkọta uka nke na-eme egwuregwu-akpọlite ibu ọnụọgụ outputted egwuregwu na ya. Na ndabere nke a index họrọ-eto eto. Mgbe mpi na Russian pịa nke na-emeri sonyere na-inweta nnukwu ihe na otu ma ọ bụ ọtụtụ mgbalị, dị ka mpi iwu. Nyere egwuregwu ọnụọgụ na-eme egwuregwu inye elu larịị.

N'ihi na eziokwu na kacha nta arọ nke barbell na asọmpi na Russian pịa nke 55 n'arọ, na ọbụna beginners nwere ike akụkụ. Na Russian bench nwere ike ime ihe isii ibu ige mkpanaka 55 n'arọ, 75 n'arọ, 100 kg, 125 kg, 150 kg na 200 n'arọ.

Ịrụ otu obibia na-eme egwuregwu na-nyere nkeji ise. N'oge mmega, i nwere ike a ọzọ, na-ejide barbell ya n'obi.

Na-eme egwuregwu na-aju si eji pụrụ iche na ngwá na ụdị nile nke bench Chiefs na-ekwe ka ị na-ebuli ihe ọzọ ibu. Na-eme egwuregwu na-eme ot tights na iferi toso ma ọ bụ nkịtị uwe elu ma ọ bụ T-uwe elu.

Ọ bụ ezie na ibu udi nke soò nwere ọrụ na Russian bench, ma ibu mgbochi maka òkè na mpi bụghị. N'ihi na enweghị a ọnụ ọgụgụ buru ibu nke mgbochi, na Russian pịa bụ dị ka ihe niile, n'ihi ya, ọ na-aghọ esiwanye-ewu ewu.

Russian pịa bụ nnọọ onye kwuo uche, ọ na-gara site na-eme egwuregwu na lagoro ezumike nka na moto chiri.

Olee otú bụ asọmpi?

Asọmpi na Russian pịa nke mgbe nile na-enwe na obodo nile nke mba ahụ, na-emekarị rụrụ uka asọmpi, nke ka niile comers. Uka nke a egwuregwu na-eme ka ya a nnọọ Ná ekwe na okwu nke ga-eme n'ọdịnihu. Ke adianade do, omume na ọkachamara asọmpi, metụtara ọtụtụ maara nke ọma na-eme egwuregwu, gụnyere na-eme egwuregwu aka na ọzọ di iche iche nke ike nke egwuregwu dị ka a bench pịa mmega bụ a akụkụ nke ọtụtụ egwuregwu.

Dabere na oke nke ndị na-ahazi, mpi nwere ike iri ebe on otu n'ime ọtụtụ nsụgharị: "kpochapụwo bench", "a bench Marathon" na "bred iri na abuo". Na n'onwe "bred iri na abuo", ndị ga-mezue atọ tent, na-arụ ọrụ ibu na-eme egwuregwu na-ahọrọ onwe ha. The na-agụ na-atụle ịbụ n'ihi asatọ na iri na atọ repetitions.

"Classic bench" e ji eziokwu na ndị ọzọ e nyere onye obibia, n'ihi na nke o nwere ịrụ karịa ọnụ ọgụgụ nke repetitions. Ibu nkpa-n'aka ọ bụla na-eme egwuregwu na-ahọrọ onwe ha. Ga-mere ọ dịghị ihe ọzọ asatọ repetitions, ma ọ bụghị n'ihi ga-aghọ.

Na ihe n'onwe, "a bench Marathon" na-eme egwuregwu anamde atọ na-eru nso. Gụrụ obibia na nke a soò mezuru dịkarịa ala asatọ repetitions, mgbe karịa ịgba bụghị.

Russian pịa: usoro ọzụzụ

Ọ bụ ezie na usoro ọzụzụ nke Russian bench Press, dị yiri nnọọ ọzụzụ powerlifting, ma e nwere ụfọdụ kpọmkwem atụmatụ. Isi ihe dị iche n'etiti zhimom powerlifting na Russian zhimom na na nke mbụ ahụ, isi ihe - bụ ego nke ndị agha, na nke abụọ - kasị ukwuu ego nke na-arụ ọrụ ruo oge ụfọdụ.

Kwesịrị ịdị, isi mmega mgbatị - bench pịa bụ mkpara ahụ obi. E nwere ọtụtụ usoro benching mgbatị na-eme egwuregwu n'otu n'otu họrọ otu ahụmahụ nchịkwa. Anyị tụlee naanị isi ihe metụtara nkwadebe na ịdọ aka ná ntị nke Russian pịa.

Ma ihe ndị arọ ruru ọnụ ọgụgụ nke ndị na-eru nso na-ahọrọ ndị kasị ezigbo usoro a na-akpọ "bred iri na abuo". N'ihi na ọ dị mkpa iji bulie ibu nke mere na onye na obibia na-eme egwuregwu na-squeezed post dịkarịa ala ugboro asatọ na a kacha nke iri na atọ.

Iji quality ọzụzụ bench nke mmanya bụ ezughị ịrụ a mmega naanị. Ahụ mmadụ - bụ a n'otu usoro, otú na-amụba arụmọrụ kwesịrị ka a mepụtara na ndị fọdụrụ nke muscle iche iche. N'ihi nke a, ọ dị mkpa na-arụ ọzọ omume. Of ha na akpa ebe kwesịrị ntị ka mmepe nke triceps, n'ihi na oké bench warara adịgide. Ọzọkwa kwesịrị ime ihe omumu ntọt ike nke biceps. Ọzọ irè mmega - a reverse adịgide bench pịa, ya n'ụzọ zuru okè na-amalite na latissimus dorsi muscle, na ike ya dị mkpa, ebe ọ bụ na mmalite nke ije, na bench pịa, ọ kachasi buru akụkụ nke ibu.

Banyere otú ọtụtụ ụbọchị na-azụ, e nwere echiche dịgasị iche iche na izu. The kasị intrusive nhọrọ - bụ ịzụ ugboro abụọ n'izu. Dịkwuo ike nke mmega nwere ike ịbụ a 2x2, nke ahụ bụ ụbọchị abụọ nke ọzụzụ na ụbọchị abụọ nke ike.

Ike na muscle uka n'oge na-arụ nke Russian zhimom

Proper oriri na-edozi mgbe ọzụzụ na Russian bench pịa dị ezigbo mkpa, na inweta muscle uka bụ nke bukwanu mkpa. Ọ bụ ezie na nchepụta ibu nke ọzụzụ usoro Russian bench pịa ga "akọrọ" mọzụlụ, omume na-egosi na ndị na-abụghị. Na-eme egwuregwu aka na nke a ịdọ aka ná ntị, inweta ukwuu muscle uka. Dị ka ihe atụ, Eduard Vasilenko - onye nke akaebe na nke a egwuregwu umu, erikpu karịa 140 kilogram. Of akpan akpan muscle uka uru e ji mara na ntughari-arụ ọrụ na arọ arọ.

Nri na-akpọ Russian zhimom kwesịrị ịbụ ihe na-edozi ahụ karịa mgbe na-eme weightlifting. N'ihi ọzụzụ a rụrụ ọrụ, ya mere ọkụ ọzọ calories. Site ekwukwa n'akwụkwọ Mmeju dị mma vitamin na amino asịd.

Stars of Russian benching

Ná mmechi, isiokwu a ga-achọ ikwu banyere ndekọ-njide na Russian bench. Mbụ niile m chọrọ ka a mata Andrew Galtsova - onyeisi oche tehkomiteta "Russian Federation Jima." Ọ e ọdịda nke aha "J.Randall nke Russia" n'ọzụzụ nke Russian pịa. Records ndị o guzobere, nọ dị iche iche ige, na ụfọdụ n'ime ha na-adịghị tie ma. Andrew Gal'tsov - onye nke kasị mma na-azụ nke Russia, nakwa dị ka Mmepụta nke ọzụzụ ụzọ.

Ọzọkwa na bench pịa ya bụ nnọọ ama Vladimir Kravtsov, nke bụ na ihe ndekọ dị na udi ruo 125 n'arọ.

Na 2012, ndị na-eme egwuregwu si Ivanovo ka a ụwa ndekọ maka bench pịa, na abụọ ige: ọ squeezed a 75 n'arọ barbell 63 ugboro na 108 ugboro barbell erikpu 55 n'arọ.

Tụlee Russian benching na ndị ọzọ egwuregwu

Ndị isi uru nke Russian bench pịa tụnyere ndị ọzọ egwuregwu bụ ya dị mfe iwu na accessibility niile. Ebe ọ bụ na klas na-adịghị mkpa ịzụta ọnụ akụrụngwa, mgbe ahụ onye ọ bụla nwere ike ime ya n'oge ọ bụla. Ịpụta ihe ọ na-abịa mgbatị ahụ ma i nwere ike na-amalite akpụ. Ya mere, ụbọchị ọ bụla ọzọ na ndị ọzọ ndị mmadụ na-ahọrọ Russian bench pịa, họrọ ya ka ọtụtụ ndị ọzọ na egwuregwu.