One Arm Jerk (OAJ) eli yhdenkäden työntöpunnerrus.
Sergei Matskevich kertoi hieman harjoittelustaan lisää:
ME 40 kg kahvakuula 150 työntöä OAJ 10 min.
Treeniennätys 190 työntöä OAJ "10 min." minuuteista ei täyttä varmuutta.
voimaharjoittelu 4 krt / vko (ma-ti-to-pe)
sarjat ja toisto ja lepotauot riippuvat käyttettävän kahvakuulan painosta ja tavoite nostoajasta (1h-6h)
Kokonaistoistot yleensä n. 300 - 2000 riippuen harjoituskaudesta.
aerobinen harjoittelu: kesällä pyöräily ja lenkkeily. Talvella uinti. Nämä harjoitukset pitää aina skaalata voimaharjoittelun kanssa sopiviksi harjoituskaudesta riippuen.
Lauantaisin sauna
Sunnuntaisin aina totaalilepo.
Odotan mielenkiinnolla tarkempaa treeniohjelmaa...
...
Kuohuntaa venäläisten girevikkien foorumilta:
Yahont arvostelee starojen OAJ-ennätyksiä tyylillä kuula aina sarjojen välissä maahan:
Alkuperäinen venäjäksi:
http://forum.steelfactor.ru/lofiversion ... 15793.htmlRobottiKökköKäännös:
Nothing special about this technique is not.
Here is a look
http://zvisti.com.ua/info.php?id=4306Guy zhmet / pushing weight 5-6 times, then rest 2-3 min after changing hands and so on ...
I do not like this mahlezha, saying: "An hour athlete lifted 56 kg weight 214 times." The first thing that comes to mind 214 times with one hand, second, that recovery was without pauses / breaks. For example Peter Krylov pozhmal weight 32 kg, left without a rest, so it was still a man of muscle, but the talent here!
I have not the talent but every one to two weeks zhmu weight 32 kg same rule, the left 8 times, rest 1-2 minutes, right 8 times, etc. and so 8 approaches. But I can not turn the language to say that I zhmu 32 kg weight 128 times (although in an amount that would be exactly 128 rises on both hands)!
Added
Yes there still plainly does not have any photos / video as it is "talent" raises 56h214.
Here is his picture but poor quality
http://www.pk.kiev.ua/faces/2006/10/19/140039.htmlAdded
Here's last night decided to check and how can I figure nakrutit zhimom with weights!
Procedure for control of time
Time is recorded every five approaches. Under the approach is meant off mode at N-th number of times each arm, for example, left and right hand for 5 times.
After completing zhima right hand, put the sheet on a horizontal dash «-», after zhima left arm to the horizontal dash add vertical «|» Total is the approach «+». All plyusiki ordered in a line of five pieces (5 approaches) at the end put the current time.
The order of exercise
Mode weights do in army-style, to complete straightening and fixation of the hand.
Initially run mode, right-handed, 5 times, then put the weight on the floor, 45-90 seconds at otdyshku, then the same approach the left arm, poise on the floor, then 45-90 seconds to otdyshku, .. following approach.
Outfit
Outfit as such does not exist. For the protection of the forearms, used an elastic bandage, which is rolled up in two and a half layer (that bruises were not), to protect the palm from the corn used tarpaulin assembly varyushki.
An Experimental Training
Start 21.50.
1. Warm up 21.50-22.00
2. Home zhima 22.04
+++++ 22.11
+++++ 22.28
+++++ 22.37
+++++ 22.47
+++++ 22.59
+ + 23.05
Total 27 approaches to each hand and 5 of recovery.
Total number zhimov on both hands 27x5x2 = 270! for one hour.
So now make the record!
Kirjaudu sisään
Rekisteröidy
UKK
Etsi
Ja olen ennen kaikkea lahjomaton.
