O le a le mana? Ose mea taua tele lea e tauva ai tagata taʻalo ile tolu faʻataʻitaʻiga - squat ma le pu i luga o latou tauʻau, bench press ma deadlift. E manaʻomia le siʻi maualuga o le pauna maualuga mo le toe fai tasi. O le manumalo o se tasi e maualuga lona aofaʻi i gaioiga e tolu i lona mamafa vaega.
O se aganuu atoa foi. O taʻamilosaga e pei a o ni konaseti o papa, o le aʻoga maualuga a Yuri Belkin, o tagata fou ma tagata matutua o loʻo 60 tausaga le malosi nai lo le toʻatele o le aofia, o aiga ma tamaiti i le fale tele - o nei mea uma e faʻamalosia. Lenei taʻaloga mafai faʻamalosia soʻo se tasi na te iloa faʻapefea ona onosaʻi, galue i le faletaʻalo ma fuafua o latou olaga.
O le a le mana?
I le amataga o le 20 seneturi, malosi faamalositino na fanau i Lusia. O le kalapu afeleti a Dr.Krayevsky na faalauiloa upu faigofie:
- e tatau ona malosi ma malosi le tamaloa, tusa lava poʻo le a le mea na te faia;
- tetee toleniga faʻatagaina soʻo se tasi e avea malosi;
- oe manaʻomia le faia e le aunoa ma e tusa ai ma le fuafuaga, faia squats, deadlifi ma masini fetaomi.
Ae i le afa muamua o le seneturi lona 20, naʻo le siʻisiʻi uʻamea mamafa na atiaʻe. Siʻisiʻi uʻamea mamafa, oomi le nofoa i le taimi na pepelo ai ma tu ai, faʻatutuina taga mate ma taga eseese, siʻi le pusa i le biceps ia faʻamalosia. Faatasi ai ma latou lava, na latou tauva i nei gaioiga i tua atu o vaaiga. I le aluga o taimi, squats, deadl lift, ma bench presses ua avea lauiloa ma masani ai tagata faʻamalositino tagata taʻalo. O le muamua le aloaʻia le US siamupini i nei gaioiga e tolu sa faia i le 1964. Ma i le 1972, na fausia ai le International Powerlifting Federation (IPF).
Talu mai lena taimi, o tauvaga na faia e tusa ma aso nei tulafono:
- Ua vaevaeina tagata afeleti i vaega mamafa.
- Tane ma fafine tauva eseese.
- Tolu taumafaiga e faia mo faʻamalositino taʻitasi.
- E amata le taʻamilosaga i le squat, ona oʻo lea o le bench press, ma uma le deadlift.
- Faʻamalositino e faʻatinoina e tusa ma nisi o tulafono. O le squat e amata i le faatonuga a le faamasino. E tatau ona oʻo le tagata taʻalo i le loloto o le nofoa i lalo o le tulivae soʻoga ma tu i luga. I le bench press e tusa ma tulafono o federations eseese, a le tolu (start, bench press, stand), pe lua 'au (bench press ma tutu), ae i mea uma e te manaʻo e paʻi i le pusa i le pa ma fetaomi naʻo le faʻatonuga. I le taimi e tatau ai, e tatau ona siʻi le mamafa ma faʻatali mo le faʻatonuga a le faʻamasino, ona faʻatoʻilaloina lea.
- Seti le faia i luga o le faʻatonuga, ma faʻalua gaioiga ma faʻatekinolosi mea sese (le lava o le nofo i le squat, vavaeʻesega o le pelvis mai le nofoa i le lolomitusi, tauʻau le faia ma tulivae le faʻamaonia i le deadlift) e le faitauina.
- O le tagata manumalo e fuafuaina i le aofaʻi o tolu faʻamalositino i vaega pauna taʻitasi ma le tuʻufaʻatasiga o tulaga. Le fuafuaina o le mamafa i matua aiaiga, coefficients o loʻo faʻaaogaina - Wilks, Glossbrenner, poʻo le coefficient fou faʻaaogaina i le IPF.
Malosiaga o se taʻaloga e le o le Olimipeka... O le polokalame a le Paralympics e aofia ai naʻo bench press, ae o federations uma e faia le World Championship, lea e potopoto ai le au afeleti sili ona malosi.
I totonu o Lusia o loʻo i ai le polokalame o aʻoga taʻaloga a le autalavou, e aoga ai vaega faʻamalosi tino ma aʻoaʻo ai tama ma teine. Tagata matutua afeleti sauniuni ma faʻataʻitaʻi faiaoga ma totogi mo a latou lava toleniga.
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Tele federations i Lusia
Le muamua feteration i Lusia o IPF
O lona lala o le atunuʻu ua faʻaigoaina o le Russian Powerlifting Federation (RFP). (Upega aloaia - http://fpr-info.ru/). O lalo o lana lagolago a le autalavou e faʻaolaola ai le ola. O tulaga ma tulaga o le FPR e tofia i le faʻatonuga a le Matagaluega o Taʻaloga o Lusia. O se foliga iloga o le leai o se tatala atunuʻu siamupini. O se tagata taʻalo e tatau ona pasi ma faʻamalieina lelei i le lotoifale, tauvaga sone ina ia agavaʻa ai mo se tele taʻamilosaga poʻo le atunuʻu siamupini. O loʻo usitaia e le RPF tulafono a le WADA e faʻatatau i le tuʻufaʻatasia o taʻaloga ma e leai ni fevaevaeaʻiga e aunoa ma le faʻataʻitaʻiina o le faʻaogaina o vailaʻau faasaina.
| Tulaga lelei o le FPR | Le lelei o le FPF |
| O le vaega e atofaina e le Matagaluega o Taʻaloga, e fesoasoani tele pe a ulufale i se iunivesite taʻaloga poʻo i faiaoga. | Vaivai tulaga o mea lagolago. E mafai ona faia taʻamilosaga faʻaitulagi i nofoaga le talafeagai, ma meafaigaluega tuai ma nofoaga mamao. |
| O tauvaga i taʻamilosaga sone ma maualuga atu e maualuga, e tele tagata taʻalo i vaega, o le agaga faʻatauvaga e lelei ona atiaʻe. | Le lava o le puleaina o le doping i taʻamilosaga aʻo leʻi oʻo i le sone. |
| E i ai le avanoa e agavaʻa ai mo le Europa ma le Lalolagi Siamupini ma feiloai i luga o le tulaga ma tagata sili ona malosi afeleti o lo tatou taimi. | Taʻiala faʻataʻitaʻi mo le failaina o tusi apalai ma le tuʻuina atu o suafa. |
| Masini manaʻomia mo le vaeluaina o vaega ua faʻavasegaina. E leai ni tauvaga faʻaali. | Faʻatonutonu faiga o le faʻaleaʻogaina mo le tauva i "fesuiaiga" federations. |
NAP poʻo le National Powerlifting Association
Na foafoaina ina ia tatala taʻalo taʻaloga. I lenei faʻatasiga, e mafai ona e totogia se pili faʻaletausaga ma tauva i taʻamilosaga matala uma e mafai ona aʻapa faʻamalosi i ai le tagata taʻalo. Siamupini o tulaga eseʻese o loʻo faia - mai taʻamilosaga a le taulaga ma le tofiaina o se igoa i le CMS i Europa ma le lalolagi siamupini. O lenei feterasi na muamua faʻalauiloaina le tosoina tuʻufaʻatasi (masani-masani deadlift ma sumo), malosiaga faʻatasi ai ma le agavaʻa e faia ai se maata-tipi fetaomi ma squat i tulivae-afifi, amata ona faia taʻamilosaga i tafaoga eria - o le taua taʻamilosaga faʻavaitaimi i Aqua Loo i Sochi.
Nofoaga aloaia - http://www.powerlifting-russia.ru/
WPC / AWPC / WPA / WUAP / GPC
O se faʻapotopotoga tele faʻavaomalo, atinaʻe e le gata i le tatou atunuʻu, ae faʻapea foi i Amerika, Finelani ma Siamani. Eseesega i tulaga maualuga ma le taugata tele o le puleaina o le tapu i vaega o le au amate. O le tagata afeleti na te totogia mo ia lava, seʻi vagana ua valaʻauina o ia mo le puleaina o faʻatonuga e faʻamasino. E leai se taofiofia o le tapunia i le WPC.
Nofoaga aloaia - http://www.wpc-wpo.ru/
IPO / GPA / IPL / WRPF (Union of Powerlifters o Lusia, SPR)
E toafa federations tetele a le lalolagi ua aufaatasi e faia taamilosaga mo sili ona malosi afeleti. O le SPR e taʻua o le feteration e sili ona atiaʻe, e faʻalauiloa malosi i itulagi ma e iai le aufaigaluega tumau o faʻamasino ma komesina o vailaʻau. O le WRPF o le muamua federation suia e vavaeʻese tagata taʻaʻalo afeleti mai masani amateurs oe le o doping faʻatonutonuina. O tauvaga sili ona malosi o loʻo tauva iinei - Andrey Malanichev, Yury Belkin, Kirill Sarychev, Yulia Medvedeva, Andrey Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. O le WRPF e iai lona lala i le Iunaite Setete ma e talimalo ai Dan Green ma Chaker Holcomb. O Boris Ivanovich Sheiko o le faamasino sili o tauvaga faavaomalo o le VRPF i tagata tomai faapitoa afeleti.
WPU
O le uii filifiliga feteration i Lusia i latou oe faia faʻavaomalo tauvaga. E ese mai le malologa i tagata taaalo i le VPU latou te le totogia mo le puleaina o le paʻu peʻa latou te tauva i le vaega talafeagai.
| Tulaga e lelei ai isi federations | Le lelei o isi feterations |
| Soʻo se tagata e mafai ona auai ia latou, tusa lava poʻo le a le matua, itupa ma uluaʻi toleniga. Afai e talitonu le tagata taʻalo ua sauni o ia, e mafai ona ia ulufale i le tauvaga. | O le taofiofia o le taofiofi i nisi taʻamilosaga e aloaʻia. E le faʻamalosia e Faʻamasino ona valaʻau se tasi e foliga masalomia i le puleaina. E toʻilalo tagata taaalo. O se tagata taʻalo e masani ona faʻaaogaina vailaʻau oona e avea ma siamupini i le vaega o le "mama" ma alu i le fale ma se pine. |
| Latou talimalo taamilosaga mo tagata afeleti o tulaga uma ma se lelei faʻailoga vai, lea e seasea maua i le eletise. | Mo le tofiaina o ulutala i soʻo se mea, seʻi vagana le VPU ma le NAP, o le auiliiliga mo le faʻamamaina o le toto e totogiina tutoatasi. I le taimi o lenei tusitusiga, o le tau o sea suʻesuʻega i le SPR ma le VOC e 8,900 rubles. |
| Latou te faʻalauiloa taʻaloga - latou te tausia itulau i luga o upega tafailagi, puʻeina ata vitio, faʻasalalau uma taʻamilosaga. | O tau o taʻamilosaga e fai si maualuga. I le averesi - mai 1,500 mo tauvaga a le taulaga i le 3,600 rubles mo le atunuʻu ma faʻavaomalo. E i ai foʻi le faʻamalosia faʻatagaina saofaga i le SPR, NAP ma le WRPF. |
| O taʻamilosaga e faia e le gata i le triathlon, ae faʻapea foi i squatting, bench presses, deadlift eseese, faʻapea foi ma le pipiʻi o biceps curls, power sports (tutuʻi i luga ma siʻi aʻe i biceps), loglift (siisiiina o se ogalaau), folk bench press (mo le aofai o toe fai). | I nisi taʻamilosaga e toʻa 1-2 tagata i le vaega. Ole mafuaʻaga lea e toʻatele ai Europa ma le lalolagi siamupini ile isi filifiliga. |
| Latou te tuʻuʻeseʻese tagata afeleti e suʻesuʻeina fualaʻau faʻasaina ma i latou e filifili e le faia. | Tele taʻamilosaga faʻaaliga ma faʻamalositino bikini faʻafiafiaga i le va o vaitafe ma faʻaaliga e le talafeagai mo tagata taʻaalo, talu ai ua faʻamalosia e tusa ma tulafono faʻatonutonu ma le faʻatagaina lava faʻamalositino. |
Filifili le tagata taʻaʻalo ia lava ia le mea o le a ia faʻafiafia ai ma pe faʻapefea ona koleni.
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Tulaga faatonuina, ulutala ma togi
I le FPR, ua atofaina numera mai le 3rd laiti i le faʻaaloalogia matai o taʻaloga... I isi federations, o le ulutala "Elite" e tofia nai lo le ZMS. O tulaga faʻatulagaina e eseese i vaega mamafa, e eseese mo aliʻi ma fafine. I le NAP ma le VPU o loʻo i ai le "coefficient veteran" e tuʻuina i lalo tuʻutuʻuga o tulaga mo tagata e silia i le 40 tausaga le matutua.
Mo se faʻataʻitaʻiga, o le siata o loʻo sosoʻo mai o loʻo faʻaalia mai ai IPF faʻataʻitaʻiga mo le amio "malosi masani siitia"
| Vaega mamafa | MSMK | MC | CCM | O aʻu | II | III | O aʻu talavou | II talavou | III talavou | |
| TAMAITAI | 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 | |
| Tamaloloa | 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 | |
Faamanuiaga ma leaga
Malosiaga eletise:
- E faʻamalosia uma maso vaega, ua fausiaina se tagata afeleti.
- Malosiaga faʻailoga ua faʻaleleia.
- Fetuutuunai ma faʻamaopoopoina atiaʻe.
- Tulaga e faʻasaʻo.
- Oe mafai ona faʻaalu le paʻu pe faʻateleina maso maso - e faʻamoemoe uma i meaʻai.
- O loʻo fausia se faʻavae lelei mo le faʻataʻitaʻia o soʻo se ituaiga taʻaloga.
O loʻo iai foʻi faʻaleagaina:
- O le aʻafiaga o manuʻa e lava maualuga.
- O toleniga e faigata ma uumi.
- E faʻamoemoe i galuega mamafa ma tauvaga faʻaiuga. O lenei mea e mafua ai le le faʻaaoga lelei o taʻaloga falemaʻi ma faʻafitauli o le mafaufau, aemaise i tagata amata.
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Lelei ma le lelei
| lelei | Minus |
| Avanoa mo tagata o uma tausaga ma tomai vasega. | E le manaʻomia le faʻamoemoe i se taʻaloga e le o le Olimipeka, lagolago mai le setete poʻo seisi lava. |
| Tagata fou, masani. | E le talafeagai mo tagata e iai faʻafitauli tau meaʻai, toe faʻaleleia ma faigata galuega faʻatulagaina. |
| E faigofie atu ona taofiofia le popolevale ma lagona le lelei i aso uma o le olaga. | E fai lava si taugata - i le faʻaopopoga i le lesitalaina i le faletaalo, oe o le a manaʻomia fufusi, tapulima ma tulivae fusi, o le tautua a se faiaʻoga mo le setiina o le metotia ma tusia se polokalama, siʻitia uamea mamafa mo squats, fagatuaga mo deadlift, totogiina o pili i tauvaga. Atonu e manaʻomia ni masini faʻaopoopo. |
| O le tauvaga auala e avea o se faʻaosofia mo masani faʻamalositino. | Afai o se tagata e alofa moni i le malosi, i le aluga o taimi o le a avea mea uma ma le faʻamamafaina i luga o le eletise - o le taimi faigaluega o le a fetuʻunaʻi i toleniga, tamaiti o le a faia le nofoaʻavale press, o le tafaoga o le a o gatasi ma le tauvaga, ma le "faʻaopoopo" tagata o le a tuua lona olaga. E mafai foi ona faʻaaoga lenei mea i ava, tane ma isi aiga. |
Polokalama amata
Tagata ofo e ofo atu i ai ni polokalame mo vasega:
- Faigofie laina alualu i luma... O le squat, bench press, ma deadlift fesuisuiaʻi i aso taʻitasi, o lona uiga e faʻatinoina i aso eseese (mo se faʻataʻitaʻiga, Aso Gafua-Aso Lulu-Aso Faraile). I le vaiaso muamua, faia le tagata taʻaalo 5 toe faia i 5 auala, mai lea vaiaso i lea vaiaso tuputupu aʻe lona mamafa galue e 2.5-5 kg, ma le aofai o toe fai faʻaititia faʻaititia e 1. A maeʻa le tagata taʻaʻalo aulia 2 taʻutaʻua, o le vaiaso o le malamalama toleniga ma isi toe fai le taʻamilosaga. I se faʻaopopoga i gaioiga masani, e tatau ona iai se aofaʻi o ausilali - faʻamalositino e faʻatupu ai maso e manaʻomia mo le tolu gaioiga masani. E fautuaina e faʻatino muamua lenei polokalame ma fesuiaʻi i Sheiko taʻamilosaga poʻo isi, i le taimi lava e tuʻu ai le tagata taʻalo i le tuputupu aʻe o le malosi.
- O taʻamilosaga a B.I.Sheiko... Mo tagata taʻaalo muamua o le CCM, e aofia ai ma toleniga nofo ma nofoa i le Aso Gafua ma le Aso Faraile, ma deadlift ma bench press workouts i le Aso Lulu. O le tagata afeleti galue i le tulaga o le 70-80% o le tasi-toe maualuga mo 2-5 reps. O le avega o taʻamilosaga i galu.
- Faʻavasegaga faʻavasega taimi... O le tagata taʻalo e feauauai i le va o le malamalama ma le feololo toleniga, faʻatinoina le mamafa toleniga naʻo le faʻaiuga o le 6 vaiaso taʻamilosaga. Mo se faigofie, e galue o ia i le 50-60 pasene o le maualuga i le 4-5 reps, mo le feololo tasi - 70-80 i le tolu sui. O toleniga e mafai ona faʻavae i luga o le faʻavasega vaiaso e tasi ma le Sheiko's. Lagolago lagolago e filifilia mo vaega maso uma.
Lalo o se polokalame mo amata i le sauniuniga vaitaimi mo 4 vaiaso. Ina ia faʻamaeʻaina maeʻaeʻa, oe manaʻomia le iloa lou tasi-toefaʻatele maualuga (RM) i le autu tolu faʻamalositino. O pasene i totonu o le faʻalavelave e faʻaalia saʻo mai ia te ia.
| 1 Vaiaso | |
| 1 aso (Aso Gafua) | |
| 1. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x5, 60% 4x2, 70% 2x3, 75% 5x3 |
| 2. Fasiuti Barbell | 50% 1x5, 60% 2x5, 70% 5x5 |
| 3. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4 Faʻataʻoto dumbbells pepelo | 5x10 |
| 5. Punou ma le faʻalo (tu) | 5x10 |
| Aso 3 (Aso Lulu) | |
| 1. Maliu | 50% 1x5, 60% 2x5, 70% 2x4, 75% 4x3 |
| 2. Bench press o loʻo taoto i luga o se nofoa nofoa | 6x4 |
| 3. Faasusu ma mamafa | 5x5 |
| 4. Toso mai laupapa faaseʻe | 50% 1x5, 60% 2x5, 70% 2x4, 80% 4x3 |
| 5. Lautele uu tosoina o le pito i luga poloka i le pusa | 5x8 |
| 6. Press | 3x15 |
| Aso 5 (Aso Faraile) | |
| 1. Bench press e taoto i luga o se nofoa faatafafa | 50% 1х7, 55% 1х6, 60% 1х5, 65% 1х4, 70% 2х3, 75% 2 × 2, 70% 2х3, 65% 1х4, 60% 1х6, 55% 1х8, 50% 1х10 |
| 2. Bench press dumbbells | 5x10 |
| 3. Fasiuti Barbell | 50% 1х5, 60% 2х4, 70% 2х3, 75% 5х3 |
| 4. Fale fetaomi Farani | 5x12 |
| 5. laina o le faʻamau i le fusipau | 5x8 |
| 2 vaiasola | |
| 1 aso (Aso Gafua) | |
| 1. Faaseʻe ma le logo | 50% 1x5, 60% 2x4, 70% 2x3, 80% 5x2 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 3. Bench fetaomi o dumbbells | 5x10 |
| 4. Tulei-luga mai le foloa (o lima lautele nai lo tauʻau) | 5x10 |
| 5. Fasiuti Barbell | 55% 1х3, 65% 1х3, 75% 4х3 |
| 6. Lautele uu tosoina o le pito i luga poloka i le pusa | 5x8 |
| Aso 3 (Aso Lulu) | |
| 1. Maliu i tulivae | 50% 1x4, 60% 2x4, 70% 4x4 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x5, 60% 2x5, 70% 5x4 |
| 3. Faʻamatalaga i totonu o le peck-deck simulator | 5x10 |
| 4. Maliu | 50% 1x4, 60% 1x4, 70% 2x3, 75% 5x3 |
| 5. Laina o le poloka pito i lalo ma se puʻu gaugau | 5x10 |
| Aso 5 (Aso Faraile) | |
| 1. Faaseʻe ma le logo | 50% 1x4, 60% 1x4, 70% 2x3, 75% 6x3 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1х6, 60% 1х5, 70% 2х4, 75% 2х3, 80% 2х2, 75% 1х4, 70% 1х5, 60% 1х6, 50% 1х7 |
| 3. Laina i luga o le poloka i lalo (mo triceps) | 5x10 |
| 5. Fasiuti Barbell | 55% 1х3, 65% 1х3, 75% 4х2 |
| 6. Punou ma le pakele | 5x6 |
| 3 vaiaso | |
| 1 aso (Aso Gafua) | |
| 1. Faaseʻe ma le logo | 50% 1х5, 60% 2х4, 70% 2х3, 80% 5х3 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 3. Squats | 50% 1x5, 60% 1x5, 70% 5x5 |
| 5. Taʻilima vae pepelo | 5x12 |
| Aso 3 (Aso Lulu) | |
| 1. Maliu i tulivae | 50% 1x4, 60% 1x4, 70% 2x4, 75% 4x4 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x6, 60% 1x5, 70% 2x4, 75% 2x4, 80% 2x2, 75% 2x3, 70% 1x4, 65% 1x5, 60% 1x6, 55% 1x7, 50% 1x8 |
| 3. Faʻataʻoto dumbbells pepelo | 4x10 |
| 4. Deadlift mai laupapa sikuea | 60% 1x5, 70% 2x5, 80% 4x4 |
| 5. Maliu i vae saʻo | 5x6 |
| 6. Press | 3x15 |
| Aso 5 (Aso Faraile) | |
| 1. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x5, 60% 1x4, 70% 2x3, 80% 5x2 |
| 2. Fasiuti Barbell | 50% 1x5, 60% 1x5, 70% 2x5, 75% 5x4 |
| 3. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x6, 60% 2x6, 65% 4x6 |
| 4. Faʻataʻoto dumbbells pepelo | 5x12 |
| 5. Hyperextension | 5x12 |
| 4 vaiaso | |
| 1 aso (Aso Gafua) | |
| 1. Faaseʻe ma le logo | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Faʻataʻoto dumbbells pepelo | 5x10 |
| 4. Faʻasusu i luga o faʻamau le tutusa | 5x8 |
| 5. Fasiuti Barbell | 50% 1x5, 60% 1x4, 70% 2x3, 80% 4x2 |
| 6. Punou ma le faʻalo (tu) | 5x5 |
| Aso 3 (Aso Lulu) | |
| 1. Bench press e taoto i luga o se nofoa faatafafa | 50% 1х5, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 2. Maliu | 50% 1х4, 60% 1х4, 70% 2х3, 80% 2х3, 85% 3х2 |
| 3. Bench press e taoto i luga o se nofoa faatafafa | 55% 1x5, 65% 1x5, 75% 4x4 |
| 4. Faʻataʻoto dumbbells pepelo | 5x10 |
| 5. Toso le poloka i tua o le ulu | 5x8 |
| Aso 5 (Aso Faraile) | |
| 1. Faaseʻe ma le logo | 50% 1х5, 60% 1х4, 70% 2х3, 80% 5х3 |
| 2. Bench press e taoto i luga o se nofoa faatafafa | 50% 1x5, 60% 1x5, 70% 5X5 |
| 3. laina i vae saʻo | 4x6 |
| 6. Press | 3x15 |
E mafai ona e download mai ma lolomi le polokalame ii.
Meafaigaluega eletise
E le faʻatagaina meafaigaluega e lagolagoina i federasi uma ma vaevaega. E aofia ai se fusipaʻu, susu vaivai tuli, seevae fagatuʻu, seevae siʻisi uamea, mafanafana vae e puipui ai vae peʻa toso.
Faʻamalosia (lagolagoina) mea faigaluega e faʻatagaina i le vaega o mea faigaluega. E aofia ai ma le jumpsuit mamafa mo sikuea ma fasi oti, se ofutino nofoa, ma ni maata nofoa. Faʻaopopoina foi o fusi tulivae ma tapulima.
O tagata e seasea fetaiaʻi ma le siʻiina o le paoa e masani ona faʻateʻia - o le a le ituaiga taʻaloga lea e siʻi ai mamafa mea mo le tagata taʻalo. Ae e leʻo saʻo atoatoa latou. O le mea moni, faʻaopoopo lagolago faʻatagaina oe e togi i luga ni nai kilokalama i gaioiga taʻitasi (mai le 5 i le 150 kg ma sili atu), ae o lenei e manaʻomia se mautu faʻavae, o se faʻapitoa metotia ma tomai.
