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Domain > powerliftingblog.ru
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AlienVault OTX
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Date
IP Address
2019-09-11
104.27.146.231
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ClassC
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2024-10-23
172.67.171.177
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Port 80
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HTTP/1.1 200 OKDate: Wed, 23 Oct 2024 09:20:52 GMTContent-Type: text/html; charsetutf-8Transfer-Encoding: chunkedConnection: keep-aliveCache-Control: no-cache, must-revalidate, max-age0expires: Wed, 11 Jan 1984 05:00:00 GMTpragma: no-cachestrict-transport-security: max-age31536000cf-cache-status: DYNAMICvary: accept-encodingReport-To: {endpoints:{url:https:\/\/a.nel.cloudflare.com\/report\/v4?sL%2BNG35yJb1PWBmikV55O2pq5wFIFnJcWEp7qSVJfppOdhaGGsnJcNY%2FezeUJ3lWMX4zmuS7CKyZC7hUk%2Fw8Y2%2FxJr26%2FXGw86KVV1EmAt5flvlPL0raxUnSbuFZM%2BdCWtjkWh1gn},group:cf-nel,max_age:604800}NEL: {success_fraction:0,report_to:cf-nel,max_age:604800}Server: cloudflareCF-RAY: 8d70a75378fd9b5c-SEAalt-svc: h3:443; ma86400server-timing: cfL4;desc?protoTCP&rtt25486&sent5&recv6&lost0&retrans0&sent_bytes2876&recv_bytes730&delivery_rate114385&cwnd252&unsent_bytes0&cid842c58e3607ea893&ts878&x0 !DOCTYPE html>html langru-RU>head>meta charsetUTF-8>meta nameviewport contentwidthdevice-width, initial-scale1> link relprofile hrefhttps://gmpg.org/xfn/11> !-- Add your snippet here. --> style> #wpadminbar #wp-admin-bar-p404_free_top_button .ab-icon:before { content: \f103; color:red; top: 2px; } /style> meta namerobots contentindex, follow, max-image-preview:large, max-snippet:-1, max-video-preview:-1 />meta namedescription contentКаждый спортсмен, будь то новичок или опытный атлет, сталкивается с необходимостью разработки и использования эффективной тренировочной программы. В пауэрлифтинге от этого зависит не только ваш прогресс, но и безопасность тренировок.> title>Тренировочные программы для пауэрлифтинга - PowerliftingBlog/title> link relcanonical hrefhttps://powerliftingblog.ru/ /> meta propertyog:locale contentru_RU /> meta propertyog:type contentwebsite /> meta propertyog:title contentТренировочные программы для пауэрлифтинга - PowerliftingBlog /> meta propertyog:description contentКаждый спортсмен, будь то новичок или опытный атлет, сталкивается с необходимостью разработки и использования эффективной тренировочной программы. В пауэрлифтинге от этого зависит не только ваш прогресс, но и безопасность тренировок. Отсутствие правильной структуры может привести к застою, травмам и разочарованию. 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menu-link tabindex-1>Специальные комплексы упражнений для жима/a>/li>/ul> /nav> /div> /div> /div> /div> /div> /section> /div> div idcontent classsite-content> div classast-container> div idprimary classcontent-area primary> main idmain classsite-main> div data-elementor-typesingle-page data-elementor-id570 classelementor elementor-570 elementor-location-single post-861 page type-page status-publish ast-article-single data-elementor-post-typeelementor_library> section data-particle_enablefalse data-particle-mobile-disabledfalse classelementor-section elementor-top-section elementor-element elementor-element-4ab50eb3 elementor-section-boxed elementor-section-height-default elementor-section-height-default data-id4ab50eb3 data-element_typesection> div classelementor-container elementor-column-gap-default> div classelementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c306182 data-id7c306182 data-element_typecolumn> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-5c790ba0 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading data-id5c790ba0 data-element_typewidget data-widget_typetheme-post-title.default> div classelementor-widget-container> h1 classelementor-heading-title elementor-size-default>Тренировочные программы для пауэрлифтинга/h1> /div> /div> /div> /div> /div> /section> section data-particle_enablefalse data-particle-mobile-disabledfalse classelementor-section elementor-top-section elementor-element elementor-element-72a55d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default data-id72a55d7 data-element_typesection> div classelementor-container elementor-column-gap-default> div classelementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22c30d3 data-id22c30d3 data-element_typecolumn> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-49b4d672 elementor-align-left elementor-widget elementor-widget-breadcrumbs data-id49b4d672 data-element_typewidget data-widget_typebreadcrumbs.default> div classelementor-widget-container> nav idbreadcrumbs>span>span classbreadcrumb_last aria-currentpage>strong>Тренировочные программы для пауэрлифтинга/strong>/span>/span>/nav> /div> /div> /div> /div> /div> /section> section data-particle_enablefalse data-particle-mobile-disabledfalse classelementor-section elementor-top-section elementor-element elementor-element-5dd49583 elementor-section-boxed elementor-section-height-default elementor-section-height-default data-id5dd49583 data-element_typesection> div classelementor-container elementor-column-gap-default> div classelementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-392dcd72 data-id392dcd72 data-element_typecolumn data-settings{"background_background":"classic"}> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-5d5f49b9 elementor-widget elementor-widget-theme-post-content data-id5d5f49b9 data-element_typewidget data-widget_typetheme-post-content.default> div classelementor-widget-container> div classfpm_start>/div>p>Каждый спортсмен, будь то новичок или опытный атлет, сталкивается с необходимостью разработки и использования эффективной тренировочной программы. В пауэрлифтинге от этого зависит не только ваш прогресс, но и безопасность тренировок. Отсутствие правильной структуры может привести к застою, травмам и разочарованию. Вы, вероятно, испытывали это на себе: неделя за неделей, вы выполняете те же упражнения, но видимого прогресса нет. Это демотивирует, а значит, пора пересмотреть подход./p>h2>span idPocemu_vazna_pravilno_podobrannaa_programma>Почему важна правильно подобранная программа?/span>/h2>p>Когда вы приступаете к тренировкам, важно понимать, что наибольший эффект достигается только при грамотно составленной программе. Неправильное распределение нагрузок, недостаток отдыха или, наоборот, избыточные тренировки могут замедлить ваш прогресс или привести к перетренированности. Многие новички совершают ошибки, начав тренироваться слишком усердно без должного планирования. В результате этого, первые результаты могут быть обнадеживающими, но вскоре они прекращаются, и тренировки начинают приносить больше вреда, чем пользы./p>p>Эффективная программа позволяет обеспечить прогрессивную нагрузку, правильное восстановление и адаптацию мышц, а также избежать перетренированности. Она должна учитывать индивидуальные особенности спортсмена, его цели и уровень подготовки. Без этого любые усилия будут малоэффективными, а прогресс – незначительным./p>h2>span idOsnovnye_elementy_trenirovocnoj_programmy>Основные элементы тренировочной программы/span>/h2>p>При составлении программы важно учитывать несколько ключевых аспектов, которые помогут вам достигнуть максимальных результатов:/p>ol>li>Прогрессивная нагрузка. Пауэрлифтинг требует постоянного увеличения веса на снарядах для стимуляции роста мышц и силы. Это не означает, что вы должны увеличивать вес каждую тренировку, но прогресс должен быть ощутимым в течение недель и месяцев./li>li>Периодизация. Тренировочный процесс должен быть разделен на циклы, каждый из которых преследует свои цели: сила, масса, техника. Периодизация помогает избежать перетренированности и обеспечивает сбалансированный прогресс./li>li>Восстановление. Пауэрлифтинг – это огромная нагрузка на центральную нервную систему и мышцы, поэтому восстановление играет ключевую роль. Важно включать в программу дни отдыха и уделять внимание качеству сна и питания./li>li>Техника выполнения упражнений. Грамотное выполнение базовых упражнений (приседания, жим лежа, становая тяга) снижает риск травм и способствует лучшему набору силы. Игнорирование техники может привести к серьёзным повреждениям и остановить ваш прогресс./li>/ol>h2>span idKak_vybrat_programmu_kotoraa_podhodit_imenno_vam>Как выбрать программу, которая подходит именно вам?/span>/h2>p>Выбор подходящей программы – это первый шаг на пути к успеху в пауэрлифтинге. Но как выбрать именно ту, которая даст максимальный результат?/p>p>Определите свои цели. Вы хотите увеличить силу, набрать мышечную массу или улучшить технику? В зависимости от этого, будут различаться акценты в программе. Для силы нужно больше работать с тяжелыми весами и низким числом повторений. Для массы – средний вес и большее число повторений./p>p>Уровень подготовки. Новички должны сосредоточиться на базовых программах, которые учат технике и закладывают фундамент. Опытные атлеты могут экспериментировать с более сложными схемами, включая циклы, направленные на увеличение объема или специфической силы./p>p>Персональные особенности. Ваше телосложение, возраст, наличие травм и другие факторы играют важную роль в подборе программы. То, что работает для одного, может оказаться бесполезным или даже вредным для другого./p>h2>span idPrimery_popularnyh_programm>Примеры популярных программ/span>/h2>p>Если вы не знаете, с чего начать, рассмотрите несколько классических программ, которые доказали свою эффективность:/p>script data-noptimize data-wpfc-renderfalse>fpm_start( true );/script>ol>li>Starting Strength – идеальна для новичков. Основной акцент делается на освоении базовых упражнений и постепенном увеличении веса./li>li>5/3/1 от Джима Вендлера – программа для более опытных атлетов, включающая различные циклы для работы над силой и массой./li>li>Smolov – очень интенсивная программа для приседаний, рассчитанная на атлетов с опытом. Подходит для тех, кто хочет быстро увеличить силу в приседаниях./li>li>Sheiko – программа для профессионалов, предполагающая большие объемы и высокую частоту тренировок./li>/ol>h2>span idKak_adaptirovat_programmu_pod_svoi_nuzdy>Как адаптировать программу под свои нужды?/span>/h2>p>Не существует универсальной программы, подходящей всем. После того, как вы выбрали базовую программу, важно адаптировать ее под свои индивидуальные особенности и потребности./p>p>Регулируйте объем и интенсивность. Если вы чувствуете усталость или, наоборот, недогрузку, не бойтесь вносить корректировки. Помните, что лучше немного уменьшить нагрузку, чем получить травму./p>p>Учитывайте восстановление. Если вы замечаете, что после тренировки требуется больше времени на восстановление, удлините периоды отдыха или включите дополнительные дни для восстановления./p>p>Анализируйте результаты. Ведите дневник тренировок и регулярно анализируйте прогресс. Если вы видите, что прирост силы или массы замедлился, это сигнал к тому, что программа требует корректировки./p>h2>span idSovety_dla_dostizenia_maksimalnyh_rezultatov>Советы для достижения максимальных результатов/span>/h2>p>Чтобы достичь максимального прогресса в пауэрлифтинге, важно следовать не только плану, но и учитывать некоторые нюансы, которые помогут ускорить результаты:/p>ul>li>Слушайте свое тело. Перегрузка может привести к травмам, поэтому важно вовремя распознавать сигналы усталости./li>li>Правильно питайтесь. Питание играет не менее важную роль, чем тренировки. Убедитесь, что ваш рацион богат белком, углеводами и здоровыми жирами./li>li>Не забывайте о разминке и заминке. Это поможет избежать травм и улучшить качество тренировок./li>li>Ищите мотивацию. Найдите тренера, который сможет помочь вам с программой, или тренировочного партнера, с которым будет легче проходить тяжелые тренировки./li>/ul>p>Занимаясь пауэрлифтингом по правильно подобранной программе, вы сможете достигнуть значительных результатов, избежать травм и наслаждаться процессом тренировки. Помните, что главное – это постоянство, дисциплина и грамотный подход к тренировкам./p>div classfpm_end>/div> /div> /div> /div> /div> /div> /section> /div> /main>!-- #main --> /div>!-- #primary --> /div> !-- ast-container --> /div>!-- #content --> div data-elementor-typefooter data-elementor-id1447 classelementor elementor-1447 elementor-location-footer data-elementor-post-typeelementor_library> footer data-particle_enablefalse data-particle-mobile-disabledfalse classelementor-section elementor-top-section elementor-element elementor-element-5bcc2e7b elementor-section-boxed elementor-section-height-default elementor-section-height-default data-id5bcc2e7b data-element_typesection data-settings{"background_background":"classic"}> div classelementor-background-overlay>/div> div classelementor-container elementor-column-gap-default> div classelementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5a7c3778 data-id5a7c3778 data-element_typecolumn> div 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target_blank> span classelementor-screen-only>Rss/span> i classfas fa-rss>/i> /a> /span> /div> /div> /div> section data-particle_enablefalse data-particle-mobile-disabledfalse classelementor-section elementor-inner-section elementor-element elementor-element-3dbd5e42 elementor-section-boxed elementor-section-height-default elementor-section-height-default data-id3dbd5e42 data-element_typesection> div classelementor-container elementor-column-gap-default> div classelementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-60ad660 data-id60ad660 data-element_typecolumn> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-42364437 elementor-widget elementor-widget-heading data-id42364437 data-element_typewidget data-widget_typeheading.default> div classelementor-widget-container> h4 classelementor-heading-title elementor-size-default>Информация/h4> /div> /div> div classelementor-element elementor-element-5f645369 elementor-align-left elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list data-id5f645369 data-element_typewidget data-widget_typeicon-list.default> div classelementor-widget-container> ul classelementor-icon-list-items> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/kontakty/> span classelementor-icon-list-text>Контакты/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/o-nas/> span classelementor-icon-list-text>О нас/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/pomosch/> span classelementor-icon-list-text>Помощь/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/kompleksnye-programmy-dlya-razvitiya-sily/> span classelementor-icon-list-text>Комплексные программы для развития силы/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/vosstanovitelnye-trenirovki-posle-sorevnovaniy/> span classelementor-icon-list-text>Восстановительные тренировки после соревнований/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/programmy-dlya-uluchsheniya-rezultata-v-tyage/> span classelementor-icon-list-text>Программы для улучшения результата в тяге/span> /a> /li> /ul> /div> /div> /div> /div> div classelementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-6fd64665 data-id6fd64665 data-element_typecolumn> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-7ab84172 elementor-widget elementor-widget-heading data-id7ab84172 data-element_typewidget data-widget_typeheading.default> div classelementor-widget-container> h4 classelementor-heading-title elementor-size-default>Разное/h4> /div> /div> div classelementor-element elementor-element-29d29ca9 elementor-align-left elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list data-id29d29ca9 data-element_typewidget data-widget_typeicon-list.default> div classelementor-widget-container> ul classelementor-icon-list-items> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/programmy-dlya-nabora-myshechnoy-massy/> span classelementor-icon-list-text>Программы для набора мышечной массы/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/silovye-trenirovki-dlya-nachinayuschih-sportsmenov/> span classelementor-icon-list-text>Силовые тренировки для начинающих спортсменов/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/spetsialnye-kompleksy-uprazhneniy-dlya-zhima/> span classelementor-icon-list-text>Специальные комплексы упражнений для жима/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/podgotovka-k-sorevnovaniyam-po-pauerliftingu/> 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elementor-widget elementor-widget-icon-list data-id4bfdf3ee data-element_typewidget data-widget_typeicon-list.default> div classelementor-widget-container> ul classelementor-icon-list-items> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/vhod/> span classelementor-icon-list-text>Вход/span> /a> /li> li classelementor-icon-list-item> a hrefhttps://powerliftingblog.ru/registratsiya/> span classelementor-icon-list-text>Регистрация/span> /a> /li> /ul> /div> /div> /div> /div> div classelementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-92f7d2d data-id92f7d2d data-element_typecolumn> div classelementor-widget-wrap elementor-element-populated> div classelementor-element elementor-element-38bf916d elementor-widget elementor-widget-heading data-id38bf916d data-element_typewidget data-widget_typeheading.default> div classelementor-widget-container> h4 classelementor-heading-title elementor-size-default>Разделы/h4> /div> /div> div 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