\u0412\u043e \u0432\u0442\u043e\u0440\u043d\u0438\u043a, \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f — \u044d\u0442\u043e \u0431\u0438\u0446\u0435\u043f\u0441 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441. \u0422\u0443\u0442 \u043f\u0440\u043e\u0449\u0435 4-5 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u043d\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0445 \u0432\u0435\u0441\u0430\u0445. \u041f\u043e\u043c\u043d\u0438\u0442\u044c \u043d\u0430\u0434\u043e \u043e\u0434\u043d\u0443 \u0446\u0438\u0444\u0440\u0443 \u0438 \u043f\u043e\u0442\u0438\u0445\u043e\u043d\u044c\u043a\u0443, \u043e\u0447\u0435\u043d\u044c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0435\u0451 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c.<\/p>\n\n\n\n
\u0422\u0430\u043a\u0430\u044f \u0436\u0435 \u0441\u0445\u0435\u043c\u0430 \u0432 \u0447\u0435\u0442\u0432\u0435\u0440\u0433. \u0411\u0430\u0437\u043e\u0432\u044b\u0439 \u043f\u043e\u0434\u044a\u0435\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0441\u0438\u0434\u044f \u0432\u0432\u0435\u0440\u0445 \u043f\u043e\u0434\u043e\u0431\u043d\u043e\u0439 \u043b\u0435\u0441\u0435\u043d\u043a\u043e\u0439. \u0415\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0435 \u043d\u0430 \u043e\u0447\u0435\u043d\u044c \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0432\u0435\u0441\u0430\u0445 \u0438 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u044f \u0441\u0435\u0431\u044f \u0445\u043e\u0440\u043e\u0448\u043e \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u044e \u043d\u0430 \u0436\u0438\u043c\u0435, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043e\u0441\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u044f \u0434\u0435\u043b\u0430\u044e \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0442.\u0435. 8-10 \u0440\u0430\u0437 \u0437\u0430 \u043f\u043e\u0434\u0445\u043e\u0434, \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u0432\u0435\u0441 \u0434\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f. \u041a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u043e\u0447\u0435\u043d\u044c \u043b\u0435\u0433\u043a\u0438\u0439, \u0442\u0435\u0431\u0435 \u043d\u0430\u0434\u043e \u043f\u043e\u043c\u043d\u0438\u0442\u044c \u043e\u0434\u043d\u0443 \u043a\u043e\u043d\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u0446\u0438\u0444\u0440\u0443. \u0411\u0430\u0437\u043e\u0432\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 6-10 \u0440\u0430\u0437. \u041d\u0430 \u0441\u043f\u0438\u043d\u0443 \u0438\u0437\u043d\u0430\u0447\u0430\u043b\u044c\u043d\u043e \u044f \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u043b \u0448\u0442\u0430\u043d\u0433\u0443 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435, \u0441\u0435\u0439\u0447\u0430\u0441 \u043f\u0435\u0440\u0435\u0448\u0451\u043b \u043d\u0430 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0441 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0439 \u0442\u044f\u0433\u043e\u0439 (\u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e, \u043a\u0430\u043a \u043d\u0430 \u043a\u0430\u0440\u0442\u0438\u043d\u043a\u0435 \u043d\u0438\u0436\u0435), \u0431\u043e\u043b\u0435\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u0445\u043e\u0440\u043e\u0448\u0435\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/p>\n\n\n\n \u0412 \u0441\u0443\u0431\u0431\u043e\u0442\u0443 \u044f \u0434\u0435\u043b\u0430\u043b \u043d\u043e\u0433\u0438, \u0436\u0438\u043c \u043d\u043e\u0433\u0430\u043c\u0438 \u043d\u0430 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435, \u044d\u0442\u043e \u0431\u044b\u043b\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0435. \u041f\u043b\u044e\u0441 \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0438 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f, \u0442\u043e\u0436\u0435 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b. \u0426\u0438\u043a\u043b\u044b \u0442\u0430\u043a\u0438\u0435 \u0436\u0435, \u043a\u0430\u043a \u0438 \u0440\u0430\u043d\u044c\u0448\u0435, \u0434\u043e\u0431\u0438\u0432\u0430\u043b\u0441\u044f 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0438 \u0434\u043e\u0445\u043e\u0434\u0438\u043b \u0434\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430 \u043f\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c\u0443 \u0438 4-5 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u0441 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043d\u0430 \u043e\u0434\u043d\u043e\u043c \u0432\u0435\u0441\u0435 \u043d\u0430 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445.<\/p>\n\n\n\n \u041f\u043e \u0442\u0430\u043a\u043e\u0439 \u0441\u0445\u0435\u043c\u0435, \u044f \u0437\u0430\u043d\u0438\u043c\u0430\u043b\u0441\u044f 1-2 \u0433\u043e\u0434\u0430, \u0442\u0430\u043a\u043e\u0439 \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0440\u0430\u0437\u0431\u0435\u0433, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0437\u0434\u0435\u0441\u044c \u043d\u0430\u043a\u043b\u0430\u0434\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u043a\u043e\u0432\u0438\u0434\u043d\u044b\u0439 \u043a\u0430\u0440\u0430\u043d\u0442\u0438\u043d, \u043a\u043e\u0433\u0434\u0430 \u0431\u044b\u043b\u0438 \u0437\u0430\u043a\u0440\u044b\u0442\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u0438 \u0441 \u043c\u0430\u044f \u043f\u043e \u0430\u0432\u0433\u0443\u0441\u0442, \u0442.\u0435. \u043f\u043e\u0447\u0442\u0438 3-4 \u043c\u0435\u0441\u044f\u0446\u0430 \u044f \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u043b. \u041a\u0441\u0442\u0430\u0442\u0438 \u0432 \u044d\u0442\u0438 \u043c\u0435\u0441\u044f\u0446\u044b \u044f \u043e\u0447\u0435\u043d\u044c \u0445\u043e\u0440\u043e\u0448\u043e \u0434\u043e\u0431\u0430\u0432\u0438\u043b \u043d\u0430 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\u0435, \u043d\u043e \u044d\u0442\u043e \u0434\u0440\u0443\u0433\u0430\u044f \u0438\u0441\u0442\u043e\u0440\u0438\u044f. \u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0435, \u0447\u0442\u043e \u044f \u043c\u043e\u0433\u0443 \u0441\u043a\u0430\u0437\u0430\u0442\u044c. \u0414\u0430\u043d\u043d\u0430\u044f \u0441\u0445\u0435\u043c\u0430 \u043e\u0447\u0435\u043d\u044c \u0445\u043e\u0440\u043e\u0448\u043e \u0441\u0440\u0430\u0431\u043e\u0442\u0430\u043b\u0430 \u0434\u043b\u044f \u043c\u0435\u043d\u044f, \u044f \u043d\u0430\u0447\u0430\u043b \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u0442\u044c \u0444\u043e\u0440\u043c\u0443, \u043f\u043e\u0432\u044b\u0441\u0438\u043b \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u0438, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u043b \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u044b\u0435 \u0437\u0430\u043d\u044f\u0442\u0438\u044f \u0434\u043b\u044f \u0441\u0435\u0431\u044f. \u0414\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e 2-3 \u043d\u0435\u0434\u0435\u043b\u0438 \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0441 \u0442\u0440\u0435\u043d\u0435\u0440\u043e\u043c \u0434\u043b\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438, \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0441\u0442\u0443\u043f\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0441\u043e\u0440\u0435\u0432\u043d\u043e\u0432\u0430\u043d\u0438\u044f\u0445, \u0433\u0434\u0435 \u044f \u043f\u0435\u0440\u0435\u0432\u044b\u043f\u043e\u043b\u043d\u0438\u043b \u043d\u043e\u0440\u043c\u0430\u0442\u0438\u0432 \u0432 \u041a\u041c\u0421 \u043f\u043e \u0436\u0438\u043c\u0443 \u043b\u0435\u0436\u0430 \u0432 \u0441\u0432\u043e\u0435\u0439 \u0432\u0435\u0441\u043e\u0432\u043e\u0439 \u043a\u0430\u0442\u0435\u0433\u043e\u0440\u0438\u0438 157,5 \u043a\u0433.<\/p>\n\n\n\n Translation to English of this article.<\/strong><\/p>\n\n\n\n This is a continuation of the post about training.<\/p>\n\n\n\n So, I told you about the basic things and about the fact that my scheme worked for me personally. The most important thing in sports is stability, you need to practice consistently and constantly. Please avoid the approach that now I will suffer for a month, pump up my abs and forget all this \u2026 It should be rolled in and it is necessary to do this all the time, but it is possible to make some changes so as not to get bored. Accordingly, you should be rolling in, you should be comfortable, it should work just for you.<\/p>\n\n\n\n In my case, it was classes without a trainer, it’s split by muscle groups: Tuesday \u2014 chest and arms, Thursday \u2014 shoulders and back, Saturday \u2014 legs. Another key point, I bought a subscription that gave me the right to study in any hall of this network, at that time they had 9-10 halls in the city. This is a positive moment, after work \u2014 I go to the gym closest to my work, on weekends \u2014 I go to the gym closer to my house.<\/p>\n\n\n\n It is important to constantly make gradual progress during classes, increase the number of repetitions and working weights. Also, think about training and pumping the necessary muscle groups with various exercises. In my case, since I started after a long break, strength training was at a very low level, technique too, a lot of different exercises also bothered me. Therefore, I have selected for myself several basic exercises 3-4 exercises per workout, but with a lot of repetitions. Moreover, the main exercises are 1-2 and plus 2 auxiliary ones.<\/p>\n\n\n\n For example, on Tuesday, I do a bench press, about 10 sets. I used a «ladder», for example, I start warming up with an empty neck and gradually increasing the weight, it is important never forget about it. Then I start with workers, for example, 90×10, 100×10, 110×8, 120×6, 130×4, 140×2, 150×1. When I reached the top point, I began to descend. 140×2, 130×4, 120×6, 110×8, 100×10. That is, I got 10-12 sets at a time. This is quite easy to follow and progress gradually. Together with the bench press, I usually swing the brushes (upper and lower grip).<\/p>\n\n\n\n On Tuesday, additional exercises are biceps and triceps. It’s easier to do 4-5 approaches at maximum weights. You need to remember one number and slowly, very slowly, raise it.<\/p>\n\n\n\n The same pattern on Thursday. The basic lifting of the barbell is sitting up a similar ladder. The only thing is on large weights and a small number of repetitions, I feel good on the bench press, so I do the rest of the exercises on repetitions, i.e. 8-10 times per approach, gradually lifting the weight to the maximum level. The control is quite easy, you need to remember one final maximum digit. The basic exercise has many approaches 6-10 times. Initially, I lifted the barbell on my back in a tilt, now I have switched to a simulator with vertical traction (as in the picture below), a more correct good movement.<\/p>\n\n\n\n On Saturday, I did my legs, leg presses on the simulator, which was the main thing. Plus, flexion and extension, also classic simulators. The cycles are the same as before, I achieved 8-10 repetitions and reached the maximum in the main and 4-5 sets with 8-10 repetitions on one weight on the auxiliary.<\/p>\n\n\n\n According to this scheme, I have been practicing for 1-2 years, such a big run-up, because covid quarantine is imposed here, when gyms were closed and from May to August, i.e. I missed almost 3-4 months. I’ve been riding a bike very well these months, but that’s another story. The main thing I can say is. This scheme worked very well for me, I started to get back in shape, increased my strength indicators, and provided stable classes for myself. In addition, 2-3 weeks of training with a coach to set the correct technique, after performing at competitions, where I exceeded the standard in the bench press in my weight category of 157.5 kg.<\/p>\n","protected":false},"excerpt":{"rendered":" \u042d\u0442\u043e \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u0441\u0442\u0430 \u043f\u0440\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0418\u0442\u0430\u043a \u044f \u0440\u0430\u0441\u0441\u043a\u0430\u0437\u0430\u043b, \u043f\u0440\u043e \u0431\u0430\u0437\u043e\u0432\u044b\u0435 \u0432\u0435\u0449\u0438 \u0438 \u043f\u0440\u043e \u0442\u043e \u0447\u0442\u043e \u0434\u043b\u044f \u043c\u0435\u043d\u044f \u043b\u0438\u0447\u043d\u043e \u0441\u0440\u0430\u0431\u043e\u0442\u0430\u043b\u0430 \u043c\u043e\u044f \u0441\u0445\u0435\u043c\u0430. \u0421\u0430\u043c\u043e\u0435 \u0432\u0430\u0436\u043d\u043e\u0435 \u0432 \u0441\u043f\u043e\u0440\u0442\u0435, \u044d\u0442\u043e \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c, \u043d\u0430\u0434\u043e \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e \u0438 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e. \u041f\u043e\u0436\u0430\u043b\u0443\u0439\u0441\u0442\u0430, \u0438\u0437\u0431\u0435\u0433\u0430\u0439 \u043f\u043e\u0434\u0445\u043e\u0434\u0430, \u0447\u0442\u043e \u0432\u043e\u0442 \u0441\u0435\u0439\u0447\u0430\u0441 \u043f\u043e\u0442\u0435\u0440\u043f\u043b\u044e \u043c\u0435\u0441\u044f\u0446, \u043d\u0430\u043a\u0430\u0447\u0430\u044e \u043f\u0440\u0435\u0441\u0441 \u0438 \u0437\u0430\u0431\u0443\u0434\u0443 \u044d\u0442\u043e \u0432\u0441\u0451… \u0414\u043e\u043b\u0436\u043d\u043e \u0432\u043a\u0430\u0442\u044b\u0432\u0430\u0442\u044c \u0438 \u043d\u0430\u0434\u043e \u044d\u0442\u0438\u043c \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e, \u0434\u0430 \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e … <\/p>\n<\/figure>\n\n\n\n
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