Шейко Б. И. Пауэрлифтинг. От новичка до мастера

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AKT1/KPOPMVAA
2013
796.8
75-712
39
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39 . / . . , . . ,
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2013. - 560 .: .

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796.8
75.712
ISBN 978-5-906299-05-5
, 2013
, 2013
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FOREWORD
Powerlifting is a modern sport.
Unfortunately there is still not enough scientific and
methodological detail to support an exact method in the training
process. There are many unresolved issues relating to technology
and teaching methods in this area. Training of athletes to improve
individual skills depends on many factors and conditions.
The main role of the coach is to provide safe and best practice,
to advance athletic training and performance. Developing a rational
system of training is the prime way to provide good coaching practice
to athletes.
Experience tells us not every coach is able to teach an athlete perfect technique. A goodcoach
must have in-depth knowledge and experience and the ability to adapt his/her training program to
the needs and ability of the athlete.
The rise of powerlifting in Russia was created through training knowledge of athletes. The
Russiancoach Boris Sheiko experienced great success in this area. He announced himself as an
expert who worked with athletes to the highest professional level. His knowledge can be related
to the athletic performance of his students. He has trained many great athletes when working as
a coach in Kazakhstan and Russia. His students have won seven championships in Asia, 22 times
European Champions and they have won 36 championships of the world. Among Sheikos stars are
famous names. They are multiple-world champions Sergey Mor, Ravil Kazakov, Victor Furazhkin,
Irina Abramova, N. Mir and others.
The achievements of B. Sheikos students in powerlifting are very high and continue to grow.
But the success of B. Sheiko is not only due to the achievements of his students, he is also a qualified
and a talented coach with a high level of scientific and methodological knowledge in the field of
sports. This includes scientific research and training many athletes. He has achieved a high standard
in sports and is published widely. Everything written by Boris Sheiko about powerlifting, deserves
consideration (he has written nine books and more 150 articles about powerlifting, including 30
scientific articles).
This monograph highlights not only the fundamentals of the theory and methodology of
sports training in powerlifting, but also presents new results of researches, which are described
according to the basis of an interdisciplinary approach (physiology, biomechanics, sports medicine
and biochemistry).
Coaching requires knowledge, experience and enthusiasm in the training of athletes and
power-lifters. A coach must have the ability to determine appropriatedynamics and components,
which are necessary for the preparation of the athlete. There must be an ongoing aspiration for
performance through knowledge, adaption and experience in the ultimate search for athletic
excellence and sporting success.
This monograph will serve as a helpful guide for those in search of reliable athletic and
powerlifting information. It may be helpful to those sporting participants, students, academics et
al. I am sure this material can also be useful for those who are taking part in training courses in the
field of physical culture and sport in general.
Gaston Parage IPF President

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316
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Frantz Shirt, Pacifico Power Elite Shirt Titan, The Fury. 1984
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. , :
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317
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[274].
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318
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319
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325
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XIX .
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(M orpurgo) ,
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(1938). . (1915), . (1925) , -
19 03-19 05 ., ,
. , .
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).
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. -, . -,
.
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XX ,
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326
.
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. . (1905) . (1908) ,

[131, 200, 284].
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, , 4 -5 .
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5 , , ,
2 [42].
. . ,
(1912) ,
, 8 [88].
, , , . (1900) . (1915),
, 5- ,
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( 2/3 ).
[291].
(1928)
, . :
, .
, ,
: , , .

. , . .
1927 ,
( 2/3 )
[291].
. (1952)
, [171].
1933 . .
[17].
. . (1947) ,
: 50
, 55 - 6 -7 , ,
55 . , , ....
[98].
1951 . . ,
. . : ... 4 0 -50 %, 5 , 70-85%,
, 5 , 3 -4 [18].
.
. (1956) . . (1957)

[98, 119].
527
.
,
,
.
. . (1958), 70%
,
20% .
.
. (1958) ,
. . . (1958) .
. . (1961)
.
( ), , ,
[242].
. . (1965) ,

70 -8 0 % .
- . , . , . , . , . . ,
. . , . . -
[36,173, 207, 209, 296, 299, 323].
, . . (1989) ,
.
, , . .
.

.
[38].
,

(. . , 1965; . . , 1965; . . , 1967; . . ,
1973; . . , 1975, .) [20 ,128 ,178 , 236].
8.1.1.

8- 90-

, .
,
( )
.

. . (1983)
, ( ) ,
8% .
. . ,
.
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328

85% .
, 90% [182, 236].

.
: - ,
.

. ( ) , .
: ,
. .
8 - 65% 79%
. 5 -8 ,
8 0 -9 0 % . ,
.
1-4 , 90% 107%
.
[265].
(1986) ,
.
, . ,
4 7 - , .
,
. 1 -2
[351].
(2003): (6, 8, :
) . ,
4 -6 70%
. ,
, .
.
. [185, 358, 362].
,
, ,
.
[375].
: ,
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, , ,
[375].
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5//1, .
5/3/1 ,
: , ,
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.
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329
1 - 3x5,
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3 - 3 x 5 ; 3; 1,
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(1). ,
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80-95 .
, : 3x3 ,
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.
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. . (1988)
. - ,
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,
[148].
.
. (1991)
6-8% . - ,
- 6 12 .
8 5-95% ,
4 -6 .
[232].
P. X. . . (1998) , .
, 8%
6 . 8%
8 6 . 75%
8 [244].
. (2000) 2-
85% 5 -6 , 90% - 55,
95% 5 [176].
330
. . (1999) , , :
(, ).
, . , : , , ,
, , .
, , [233].
.
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,
. (), , [123].
. . (2006, 2008):
: , , .
. ,
,
.
[214, 215, 216].
. . (2003):
,
, . , ,
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, -
, , , , [, 11].
. . (2004) ,
,
,
.
,
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,
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.
( 6- - 8% , 7- - 85% 55 8- - 90% 44),
( 6- - 90%
44, 7- - 95% 8- - % 22).
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. . (2003) .
,
[10,11].
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95%
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50%
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7-8
10-12
12-16
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331
.
. . (2006, 2008),
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,
,
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( 5 ) .

. 30-
.
, .
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- ,

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. .
[112].
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, .

(. . , 1966).

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. , 1963; . , . , 1966) ,

[142,182, 243].

. ,
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332

: (. . , 1937;
. . , 1951; . . , 1961; . . , 1966). ,

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1 95 ) [321]. ,

, -
1945 (Th. DeLorme, 1945 1946; Th. DeLorme, A. Watkins, 1948,1951; Th. DeLorm e,i952)
[302, 307-313, 321, 322, 330]. / 1 ( )
, , .

,
[307-313].
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, . ,
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[332]. [27, 51, 139]

[312], :
- 50% ,
- 75% ,
- .
, 5
89,8% 78,9% 1 (R. Berger, 1961).
,
(. Faulkner, 1950; A. Lindervold, 1952; A. Montgomery, 1954).
. . (1925)
. . X. (1939), . . (1949), . .
(1964), . (1966)
333
.
.
(. . , 1922; . . , 1925; . . , 1960,
1970; . . , 1964; . .).
[41].
,
. , ,

.
, . . . ,
, , , [41].
(D. Hoag, 1946; S. Houtza, 1946; A. Zinovieff, 1951;
A. Watkins, 1952; R. Me. Govern, H. Luscombe, 1953; I. Me. Queen, 1954),
,
. , , ,
, (A. Zinovieff, 1951) [298, 315, 334, 340],
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[24, 27].
,
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R. A. Berger 50- -
[296-299]
. [296]

, 2 ,
6 , 3-
.
. ,

.
R. A. Berger . Hardage (1963)
,
,
[300].
,
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334
, . L. DeLorme, 40- ,
, ,
75% ,
, . . (/) [71].
S. . Borst J. . (2001) ,

, . S. . Borst J. .
(1 ) (3 )
3 24 : 1) 8 -12 2) 12
(3x6). (1 ) ,
12 24- .
12 , , , . .
3 . ,
, 24 [302, 333].
, . R. Rhea (2002, 2003),
.
. J. Rooney (1994)
[350].
G.
A. Palmieri 1980-
, 2 -3
1 - / : ,
. 3 .

,
, -
1 . Palmieri (1987)
[348].
,

,
[4, 27, 5 1,12 8 ,13 9 ,15 0 ,15 1,15 2 ,15 3 ,16 5 , 212, 350, 369]. , . .
[147] , . L. DeLorme

[150].
. . (1988,1997) - ,
.
, .
, .
- ,
: ;
- [27, 29].

70-90%.
:
1.
7 0 -8 0 % , 5 -6 . 2 -3
4 -6 , 2 -3 6 -5 .
335
.
2. 3 :
1) 8% - ;
2) 90% - 5 ;
3) 9 3-9 5% - 2 4 -5 .
3. 2 -3 6 -8 .
5 -6 :
1) 70% - 12 ;
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3) 85% - 7 ;
4) 90% - 5 ; 2 8 - .
. . , ,

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[27, 29].
. . (1998, 1999, 2005),
, %
1 ,
[14 9 ,150 ,151].
, ,
.

8 5-9 5 % (. . 3 -5 ),
( ) , . .
(R. Berger, 1962). ,
5 -6 6 -
1-3 (. . , . . , 1967).

- ,
, ,
[6].
, ,
[243].
. [8, 91,153,
154> 157> 334] [154].
,
,
, (. . , 1966).
: . , . , . , . , . . ,
. . , . . -
.
,
(. . , 1965; . . , 1965;
. . , 1967; . . , 1973; . . , 1975; .).
,
336
, .
,
[128].
,
. ,
,
, .
, .
- . , ,
: 7 -14 .
. . (1959)

. . (1959,1962)
% [37].
. ,., . , . , . . , . . , . .
.
.
. (1970) ,
, ,
. ,
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. , , -
7 -14 [128]. ,
. ,
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. ,
[ ]. . .
(2004):
, - .
( 9 0 -9 5% )
2 -3 , 2-4 .

- , [165].
.
. (1966) :
. ,
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,
, ,
, [37].

.
,
50 -70 % , -
, .
, ,
.
337

[143].

.

, ,
, ,
.

.
, .
(Hellsten, 1907; Bethe, Fischer,
1928; Ferrari,1932; Seits, 1933; Fessard, Langier, Monnin , 1935; . . , 1934; . E.
. . , 1934; .),
[37].

- . . ,
. . , . . , . . , . . , 1962; . . , 1964; . . ,
1966; . . , 1966; .
. . . (1953), ,
.
, . (1966) ,
, 4 0 -50 % . , 20 -30 %
, . 5 -7
, .
, , ,
9% , - 16%.
,
( . , 1966) [43].
.
. (1966)
[70].
5 -10 . 4 0 -50 % ,
5 -10 ,
. 3 -5
30 -6 0 . ,
.
, ,
, , ,
(, , , . .). ,
.
5 -6 . (
, , ).

, () ,
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(. 3 . , 1975).
338

,
.
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.
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,
.
.

:
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;
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[202].

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[202].
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339
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1964 / 1. .
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[72]. , .
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340

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. [72].
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-
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[292].

. : ,
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341
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50 , - 51-10 0 , - .
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(1980). : -
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50 , 51-8 0 - 81 . ,
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1. .
2. .
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4.
.
5. - .
1-2 , 3 .
. . (1974) (
) [138].
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:
, 20 -40 %, -
, [20].
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[192].
:
4 -6 . . :
342
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3. - () 84.
4. - 45.
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: 41 .
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1. 50% , 6% , 70% , 8% 24 (17).
2. 50% , 6% , 70% , 75% 2 (15).
3. () 64.
4.
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: 32 .
3- ()
1. 50% , 6% , 70% , 75% 2 (18).
346

2. 50% 1, 6% , 70% , 75% 24 (17).
3. - () 84.
4. () 45.
: 35 .
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2. 50% , 6% , 70% 22, 75% (13).
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349
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4. - () 84.
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352

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3. - () 64.
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3. ( ) 64.
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354
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1. 50% 51, 6% 51, 70% 44 (26) *.
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: 126 .

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: 47 .
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: 77 .
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: 44 .
: 168 .
388

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4. 64.
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: 46 .
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389
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: 45 .
: 130 .
: 570 .
120
100
80
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t-
1. 50% , 6% , 70% , 75% (18).
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: 36 .
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:
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390
-
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4. 8.
: 42 .
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: 36 .
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: 32 .
: 99 .

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: 47 .
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393
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: 40 .
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: 63 .
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5. .
: 53 .
: 204 .

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394
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: 41 .
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: 56 .
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1. 50% , 6% , 70% 24 (14).
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: 53 .
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: 54 .
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8% 44 (24).
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5. .
: 65 .
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1. 55% 51, 65% 41, 75% , 85% 24 (20).
395
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4. - 64.
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6. 84.
: 74 .
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1. 50% , 6% , 70% , 75% 24 (17).
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5. () 84.
: 59 .
: 252 .

1-
1. 50% 51, 6% 41, 70% , 8% 4 (24).
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3. 55% , 65% , 75% 4 (18).
4. () 84.
5. 55.
: 62 .
2-
1. 50% 51, 60% 4 , 70% , 80% , 85% 22, 8% (28).
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3. 65.
4. - 64.
5. .
: 45 .
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1. 50% 51, 6% 41, 70% , 8% ,
85% 22, 8% 2 (28).
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3. ( ) 84.
4. () 65.
5. 84.
: 49 .
4-
1. 50% , 6% , 70% 24 (14).
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3. , 5 6% , 70% ,
8% , 90% (15).
396
-
4. () 6+64.
5. 55.
: 44 .
: 20 .

1-
1. 50% 5, 6% 4 , 70% , 8% ,
85% 21, 90% 12, 70% 61 (25).
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3. - 85.
4. ( ) 5+54.
5. () 64.
: 49 .
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1. 50% 51, 6% 4 , 70% , 8% , 85% 21, 90% 12,
85% 22 (23).
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70%1, 8% 24 (17).
3. , , 65.
4. 55.
: 40 .
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3. - 85.
4. () 64.
5. 84.
: 43 .
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1. 50% , 60% 2 , 70% 14 (9).
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85% 22, 95% 1 (13).
4. ( ) 84.
: 52 .
: 184 .

1-
1. 50% 51, 6% 4 , 70% , 8% 4 (24).
397
.
2. 50% 51, 60% 41, 70% , 8% 4 (24).
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4. () 64.
5. 55.
: 48 .
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1. 55% 5 , 65% 4 , 75% , 85% 24 (20).
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4. - 64.
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6. 8.
: 52 .
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3. () 84.
4. () 64.
5. 84.
: 65 .
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1. 50% , 6% , 70% 24 (14).
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85% 4 (18).
4. 65.
5. () 64.
: 56 .
: 221 .
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5-
6-
200
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7 0 ,3 %
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204
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252
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1,270
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8 5 355
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225
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4. - 64.
5. 84.
: 59 .
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2. 50% , 6% , 70% , 8% , 85% 24 (18).
3. 50% , 6% , 70% , 8% (15).
4. () 64.
5. 8.
: 48 .
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3. - ( ) .
4. () 54.
5. 44.
: 34 .
399
.
4-
1. 45 40% 1, 50% , 6% 4 (18).
2. ( ) 54.
3. () 64.
: 18 .
: 159 .

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9 0 -9 5% 1 (14).
2. 50% , 6% , 70% , 75% 24 (17).
3. - .
4. .
: 31 .
2-
1. 50% , 6% , 70% , 80% 21, 90% ipxin, 95-100% 1 (15).
2. 50% , 6% , 70% , 8% 21, 90% ipxm , 9 5-10 0 % 1 (15).
3. () 64.
4. ( , ) 65.
5. 84.
: 30 .
3-
1. 50% , 6% , 70% , 8% (15).
2. 50% , 6% , 70% , 8% 4 (17).
3. 55% , 65% , 75% 4 (18).
4. - 64.
5. () 65.
: 50 .
4-
1. 5 6% , 70% ,
8% , 90% (15).
2. 55% , 65% , 75% 24 (14).
3. () 84.
: 29 .
: 140 .

1-
1. 50% , 6% , 70% , 8% 24 (17).
2. 50% , 6% , 70% , 8% 24 (17).
3. - .
4. 4.
: 34 .
400
-
2-
1. 50% 1, 6% , 70% , 8% 1 (13).
2. 50% 1, 6% , 70% 21, 75% 1 (11).
3. 82.
: 24 .
3-
1. 50% , 6% , 70% , 75% (15).
2. 50% , 6% , 70% , 75% (15).
3. .
: 30 .
4-
: 88 .

1-
1. 50% , 6% , 70% 21, 75% (11).
2. 50% , 6% , 70% (12).
3. .
: 23 .
2-
1. 50% , 60% 1, 70% 1 (8).
2. 50% , 6% , 70% (12).
: 20 .
3- 4-
: 43 .
.
9.2

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2-
3-
4-
158
126
88
40
412
. , %
69,0%
70,8%
67,4%
68,5%
,
/i.
1900
157
190
5930
30
18
28 230
40
8920
18
62,0%
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88
12
377
877
355
334
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.
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1. 12.
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2. 8% 51, 90% 51, 100% 44.
3. 6% , 70% .
4. 80% 41, 85% 42.
5. 70% .
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4. 3 2 6% 4 , 70% 4 (
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2.
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85% , 80% 5pxm, 70% .
3. 70% 44.
4. 70% 44.
5. .
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2.
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3. % 1110^ 4. 6% 64.
3-
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2. + 8% + ., 90% 2+1 8 .,
% 26 ., 105% 26 ., (
).
3. 50% 8.
4. .
403
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1-
1 . 12.
2.
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3. 50% 51, 6% 44 ( ).
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5. .
2-
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2.
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3. % 41, 110% 4.
4. 70% 84 (
).
5. 6% 54.
3-
1 . 152.
2.
% 54.
3. % 44.
4. ( ) 6% 44.
5.- ( ) .
6.
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1-
1 . 15.
2.
8% 41, 85% , 8% 64.
3. 120% ..
4. 65% 44.
5. 6% 44.
2-
1 . 15.
2.
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3. 3 . 2 . 70% 4.
4. 50% 5.
3-
1 . 152.
2.
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3. 75% 55.
4. 40% .
5. - ( ) .
404
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1-
1. 12.
2. 8% 4 * 1, 85% , 90% ~4.
3. % 5-4 .
4. 70% 44.
5. 6% 44.
6. .
2-
1 . 15.
2.
8% 21, 85% 21, 90% .
3. 100% .
4. 6% 64.
5. ( ) 50% 5+5.
3-
1. 152.
2. 8% 44.
3. 105% ..
4. 2 8% 4.
5. 6% 64.
6. .

1-
1 . 12.
2.
8% , 85% , 90% 21, 95% ipxm , 1
3- 105% ~4.
4. 50% 54.
5. 30 -4 0 % 8 - (
).
6. .
2-
1 . 15.
2.
8% 21, 85% 2 , 90%
3. 10 0 -110 % 5.
4. 6% 64.
5. 8% 4.
3-
1 . 15.
2.
8% 64.
3. 105% ..
4. 6% 64.
5. (2 ) 70% 64.
6. .
405
.

1-
1. 12.
2. 8% 41, 85% 44.
3. 8% 25.
4. 70% 54.
5. .
2-
1 . 15.
2.
8% 5.
3. 6% 55.
4. 70% 44.
3-
1 . 152.
2.
8% 5.
3. % 4.
4. 6% 54.
5. 6% 44.

1-
1. 12.
2. 70% 44.
3. 70% .
4. 6% .
2-
1 . 122.
2.
50% 5.
3. 2 70% .
4. 30% .
-
.
: % 3 -4 .
406
-
9 .4 .2. -
.
. .

1. 50% , 6% , 70% , 75% 24 (17).

2. 50% , 6% , 70% , 75% 24 (17).
3. - 84.
4. .
: 34 .
1. 55% , 65% , 75% 22, 85% , 90% ipxm , 95% 12 (15).

2. 50% , 6% , 70% , 8% 22, 90% ipxm , 95% 12 (16).
3. () 84.
4.
, 64.
5. 54.
: 31 .
1. 50% , 6% , 70% , 8% 2 ,
9 0 -9 5% 1 (14).
2. 50% 5, 6% 4 , 70% , 75% 5 (27).
3. - 84.
4. 8.
: 41 .
1. 2 5 50% ,
6% , 70% , 75% 24 (17).
2. 50% , 6% , 70% , 8% 24 (47).
3. () 84.
4. 84.
: 34 .
/: 140 .

. 55% 5, 65% 4 *1, 75^ 22, 85% 4 (47).

2. 50% 5, 6% 4, 70% , 8% 5 (27).
3. 50% 5, 6% 4, 70% , 8% (8).
4. - 84.
5. () 55.
: 62 .
407
1. 50% , 6% , 70% 24 (14).

2. 50% 5*1, 6% 41, 70% , 80% 22, 85% 1 (19).
3. 50% , 6% , 70% , 8% 24 (17).
4. () 84.
5. 8.
: 50 .
1. 50% , 6% , 70% , 8% 25 (19).

2. 50% 31, 6% 1, 70% , 8% 25 (19).
3. - 84.
4. () 44.
: 38 .
1. 1- 50% , 6% , 70% , 8% 14 (13).

2. 5.
3. () 84.
4. 8.
: 13 .
/: 163 .

1. 50% , 6% , 70% , 8% 4 (21).

2. 50% 1, 6% , 70% , 8% 4 (21).
3. - .
4. 44.
: 42 .
1. 50% , 6% , 70% , 8% 24 (17).

2. 50% , 6% , 70% , 75% 24 (17).
3. () 84.
4. 8.
: 34 .
1. 50% , 6% , 70% , 75% 24 (17).

2. 50% , 6% , 70% , 75% 24 (17).
3. () 44.
: 34 .
: 110 .
408
1. 50% , 6% , 70% 22, 75% 1 (13).

2. 50% , 6% 2, 70% 1 ( ).
3. 8.
: 23 .
1. 50% , 60% 21, 70% 1 ( ).

2. 50% , 6% 22, 70% 1 ( ).
: 20 .
: 43 .
9.3
i -
2-
3-
4-
167
107
41
454
,%
139
68,8
68,5
68,7
61,3
68,0
9570
11 440
7350
2515
30 875
50
25
50
20
145
640
829
524
716
4
469
368
2001
429
2
2600

- .
626
3
200
13
70
68
150
66
64
100
62
60
50
58
0
56
0 %
. 9.6.
409
9.5. -

9.5.1. -
. .
. . *
1-4- **
1. 190 5.
2. 110 45.
3. 85.
4. .
1. 150 55.
2. 8 64.
3. 4.
4. .
1. 120 .
2. 4.
3. 85.
4. .
1. 180 .
2. 85.
3. ( ) 4.
4. .
1. 170 55.
2. ( 5 .) 90 5.
3. 4.
4. .
" .
* * .
.
410
9.5.2. -

2004 .
. .

1. 210 5.
2. 120 5.
3. 84.
4. .
1. 160 45.
2. ( 5 .) 5.
3. 84.
4. .
1. 130 .
2. 84.
3. ( ) 4.
4. .
1. 200 .
2. 110 45.
3. 55.
4. .
1. 165 45.
2. 65.
3. 4.
4. .
1. 200 , 225 .
2. 120 45.
3. 84.
4. .
1. 140 45.
411
.
2. () 200 21, 220 ipxm , 240 ipxm , 260 ipxm .
3. .
1. 135 25.
2. 84.
3. 84.
4. .
1. 190 46.
2. 65.
3. 4.
4. .
1. 115 45.
2. 55.
3. 84.
4. .
1. () 210 , 230 21, 245 ipxm , 255 ipxm .

2. 120 44.
3. 84.
4. .
1. ( ) 150 5.
2. 84.
3. 84.
4. .
1. 160 45.
2. 5.
3. ( 5 .) 110 4.
4. .
1. 220 25.
2. 4.
3. 84.
4. .
412
1. 170 45.
2. ( 3 .) 115 4.
3. 84.
4. .
1. 170 5.
2. 5.
3. .
1. 115 4.
2. 84.
3. .
1. 140 , 160 24.

2. .
3. .
1. 150 4 .
2. 4.
3. .
- , 2004
- 235 , 250 , 250 .

- 1 5 5 , 165 , 170 .
- 220 , 240 , 250 .
9.5.3. -

2005 .
. . *
1. 40 65.
2. ( ) 6 . - 6 .
* .
413
.
: 8 62; : 6 . - 55;
: 120 44;
: 6 -8 .
3. ( ) 75 65.
4. 8 - 5 .
5. + :
35 6+ .2.
6. .
1. 35 8.
2. 20-302.
3. ( 2 -2 ,5 ):
2 - 90 ; 1 -1 0 5 52;
-1 2 0 52; - ., .,
- 1 2 5 12; , ,
( 10 -2 0 ): 70 2~.
4. ( 3 .) 8 44.
5. 16 84.
6. 25 84.
7. 40 -15 ( ).
8. .
9. + ( ) .
1. 45 .
2. - .
3. 110 .
4. ( 2 .) 75 51, 8 41, 85 22.
5. ( ) 90 22.
6. 95 21, 21, 105 21.
7. ,
1 : 70 .
8. , , .
9. , 35 20 ..
. ( ) .
11. + ( ) .
1. 40 64.
2. - .
3. 130 2- 5.
4. ( 3 .):
75 , 75 51, 75 ;
8 , 8 51, 8 ;
85 31, 85 51, 85 .
414
-
5. 6 0 -70 6 4+5.
6. ( ) .
7. + ( ) .
1. 35 8.
2. - .
3. 140 2- ~4 .
4. 120 52.
5. , (2 ), 110 62.
6. 6 64.
7. : , ,
, .
8. : , 16 -2 4 .
9. 40 -20 .
. ( ) .
11. + ( ) .

8 -
4 -6 , ,
,
,
, , .
4 3 , 3
. ,
.
1. 45 .
2. .
3. .
4. 120 .
5. 140 .
6. ( ) 61.
7. ( ) 8 45.
8. + 40 6 ( .).
9. .
. + .
1. 40 82.
. .
415
.
3. : 2 - ; - 1 1 0 .
4. 130 , 440 , 450 22.
5. - 2; 2 - ( ).
6. ( 2 .) 70 , 75 5, 8 , 90 22.
7. 95 .
8. 2, 405 , .
9. 40 15 2-.
. .
. + .
. 45 .
2. .
3. ( ) 430 4, 440 , 450 2-2, 22.
4. + 470-480 , + .
( ).
5. ( ) 75 65.
6. 70 4~4.
7. (), .
8. .
9. + .
7-40 .
, .
, .
- 3 -4 , -
.
. 35 .
2. 20.
3. 4.
4. 7 0 -75 3~4. .
5. 40 .
6. .
7. + .
, 2 2005
48 , 50 .
- , 470 , 8 .

- , 405 , 405 .
- , 467,5 , 475 .

- 460 .
, , %,
, 405 , ,
: , 50 .
416
-
: .
, .
, 5 .
470 .
9 .5.4 . -

2012 .
. . *

2
1. 120 55.
2. () 8 0 -10 0 5.
3. 140 55.
4.
-80, - 9800 , . . -1 2 2 , 5 .
4
1. , 150 55.
2. 150 55.
3. 20 .
4 .
- 50, - 7500 , . . - 150 .
6
1. 5' 120 55.
2. 140 65.
3. , . 18 0 -200 54.
4 .
- 75, - 10 68 , . . - 142,4 .
: - 205, - 27 980 , . . - 136 ,5 .

9
1. 130 54.
2. () 200 25.
3. 120 65.
4 .
- 6, - 8200 , . . -1 3 6 ,7 .
* .
417
11
1. 50 45.
2. 140 24.
3. . () 150 55.
4. - 53, - 5870 , . . -1 1 0 ,7 .
13
1. 5 0 -6 0 -7 0 -8 0 .
2. () 120 65.
3. 140 56.
4. , . () 150 55.
5. -1 1 3 , - 1 4 560 , . . -1 2 8 ,8 .
: - 2 2 6 ,0 -2 8 630 , . . -12 6 ,7 .

16
1. 40 54.
2. 135 4 * 5.
3. () 190 55.
4. 6 0 -8 0 52.
5.
- 85, - 9650 , . . -1 1 3 ,5 .
18
1. 55.
2. , . 140 55.
3.
- 50, - 7000 , . . -1 4 0 .
20
1. 50 55.
2. 145 25.
3. 150 55.
4. , . 120 65.
- 90, - 050 , . . - 111,7 .
: - 225, 0 - 26 700 , . . - 118,6 .

23
1. 50 55.
2. (.) 110 55.
418
-
3. (, ) 2 0 0 -220 -24 0 222.
4. 8 65.
- , - 8240 , . . - 82,4 .
25
1. 5 0 -6 0 -7 0 22.
2. (.) 120 54.
3. . (.) 230 54.
4. 20 54.
5. 55.
- 65, - 990 , . . -1 6 9 ,1 .
27
1. 65.
2. 140 65.
3. 8 65.
- 90, - 9600 , . . - ,7 .
: - 2 5 5 ,0 -2 8 830 , . . - 113,1 .

30
1. 150 25.
2. () 200 55 ( ).
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- 50, - 9640 , . . -1 9 2 ,8 .
1
1. 8 4.
2. () 55.
3. . () 160 65.
4. 20 204.
- 75, - 8260 , . . -1 1 0 ,1 .
3
1. 50 4.
2. 120 , 140 xip.
3. 12 0 -14 0 -15 0 52.
4. () 8 8x5.
- 101, - 10 306 , . . - 102,0 .
: - 2 2 6 ,0 -2 8 206 , . . - 124,8 .
419

6
1. 65.
2. () 180 4, 20 0 -220 -24 0
3. 8 65.
- 78, - 9220 , . . -1 1 8 ,2 .
260
2,
8
1. 50 55.
2. 120 55.
3. . () 200 .
4. 20 24.
- 59, - 6050 , . . -1 0 2 ,5 .

1. 50 54.
2. 130 -150 , 170 -19 0 .
3. () 120 65.
4. 120 54.
- 8, - 85 6 , . . -1 0 7 ,0 .
: - 217 , 0 -2 3 830 , . . - 109,8 .

13
1. 7 0 -8 0 4.
2. () 13 0 -15 0 -17 0 , 19 0 -20 0 xip.
3. (), 160 55.
4. () 120 65.
- 81, - 370 , . . -1 2 8 ,0 .
15
1. 5 0 -6 0 522.
2. 120 -14 0 -15 0 52.
3. () 15 0 -18 0 -2 0 0 54.
4. 20 24.
- 8, - 9730 , . . -1 2 1 ,6 .
17
1. 50 54.
2. (.) 120 -14 0 , 160 -18 0 , 200 xip.
3. 170 54.
4. () 6 65.
- 82, - 7860 , . . - 95,8 .
: - 243, 0 - 27 6 , . . - 113,6 .
420
290 xip, 310
12.
-

20
1. 50 54.
2. 10 0 -110 -12 0 54.
3. () 140 55.
4. 56.
- 95, - 9300 , . . - 97,9 .
22
1. 40 54.
2. () 90 54.
3. () 10 0 -120 54.
4. 20 20.
- 65, - 5100 , . . - 78,5 .
: - 160, - 1 4 400 , . . - 9 0 ,0 .

1
1. 50 54.
2. () 8 55.
- 120 55.
4. 20 20.
- 70, - , . . - 85,7 .
3
1. 50 56.
2. 10 0 -12 0 -13 0 54.
3. , . 85.
- 95, - 8070 , . . - 84,9 .
: - 1 6 5 , 0 - 1 4 070 , . . - 8 5,3 .

6
1. 50 55.
2. 10 0 -110 -12 0 -13 0 -14 0 522.
3. . 150 55.
- 85, - 8030 , . . - 94,5 .
8
1. 50 55.
2. 150 24.
421
.
3. (.) 120 -15 0 54.
- 58, - 5570 , . . - 96,0 .

1. 120 55.
2. 55.
3. ( ) 55.
- 75, - 8000 , . . -1 0 6 ,7 .
12
1. 50 52, 70 42.
2. 130 45.
3. () 150 55.
4. 150 5* 5.
- 88, - 1 1 1 6 0 , . . - 126,8 .
: - 306 , 0 - 32 760 , . . - 107,1 .

14
1. 50 55.
2. () 45.
3. () 12 0 -15 0 -18 0 4 * 5 .
4. 20 204.
- 73, - 7120 , . . - 97,5 .
16
1. 130 54.
2. () 160 54.
3. () 6 5.
- 90, - 88 , . . - 97,8 .
: - 1 6 3 ,0 -1 5 920 , . . - 97,7 .

19
1. 50 54.
2. 110 55.
3. () 130 55.
4. 130 55.
- 95, - 250 , . . -1 0 7 ,9 .
21
1. 5 0 -6 0 -7 0 .
2. 90 55.
3. 10 0 -12 0 -14 0 44.
4. 20 .
- 64, - 5540 , . . - 86,6 .
: -1 5 9 , 0 - 1 5 790 , . . - 99,3 .
422
. 9.7. .
9.5.5. -

2007 .
. .
i- , 16.09
1. 50% *1> 6% 1>70% , 75% 24 (17).

2. 50% , 6% , 70% , 75% 25 (19).
3. - 84.
4. 8.
: 36 .
1. 50% , 6% , 70% , 8% 24 (17).

2. 70% , 8% , 85% 24 (14).
3. () 84.
4. 84.
: 31 .
: 67 .
1. 1- 5 50% , 6% ,
70% 24 (14).
2. 50% , 6% , 70% 4 (18).
3. 8
: 32 .
423
1. 50% , 6% , 70% , 8% 24 (17).

2. 50% , 6% 1, 70% , 8% 22, 85% 12, 8% 22 (19).
3. , 64.
4. () 54.
: 36 .
: 68 .
1. 50% , 6% , 70% 4 (18).

2. 50% , 6% , 70% , 75% 24 (17).
3 - - 84.
: 35 ,
1. 55% , 65% , 75% 22, 85% 14 (14).

2. 50% , 6% , 70% , 8% 24 (17).
3. () 84.
4. 8.
: 31 .
: 66 .
1. 6% , 70% , 8% 22, 90% 1 (18).

2. 5.
3. 84.
4. () 4 *5.
: 18.
: 219 .
2- , 17 23.10
1. 50% , 6% , 70% , 8% 24 (17).

2. 50% , 6% , 70% , 8% 24 (17).
3. 80% 21, 90% 22, 95% (12).
4. - 84.
5. 84.
: 46 .
1. 55% , 65% , 75% , 85% 24 (17).

2. 1- 5 50% , 6% ,
70% 2,75% 14 (12).

424
-
3. 50% , 6% , 70% , 8% 24 (17).
4. 64.
5. 8.
: 46 .
1. 50% , 6% , 70% , 75% 24 (17).

2. 50% , 6% , 70% , 8% 24 (17).
3. - , , 84.
4. () 84.
: 34 .
1. 6% , 70% 1, 8% ,
90% (18).
. , , 70% , 8% 21, 90% , 95% 1 (12).
3. 64.
4. 84.
: 30 .
: 156 .
3- , 24 30.09
1. 50% , 6% , 70% , 8% ,
8 5-9 0 % 2 , 80% 2 2 (19).
2. 50% , 6% , 70% , 75% 24 (47).
3. - , , 84.
4. 84.
: 36 .
. 50% , 6% , 70% , 8% 22, 85-90% , 8% (),

. 50% , 6% , 70% , 8% , 8 5-9 0 % (45).
3. () 84.
4. () 55.
: 37 .
. 50% , 6% , 70% , 75% 5 (24).

2. 50% , 6% , 70% , 75% 5 (24).
3. - , , 84.
4. 8.
: 48 .
425
1. 5 55% , 65% , 75% ,

85% 24 (17).
2. 6% , 70% , 8% , 90% (18).
3. () 84.
4. 64.
: 35 .
: 156 .
4- , 01 07.10
1. 50% , 6% , 70% , 8% 24 (17).

2. 50% , 6% , 70% , 8% 25 (19).
3. - , , 84.
4. 8.
: 36 .
1. 50% , 6% , 70% , 8% , 85% 1, 8% (19).

. 50% , 6% , 70% , 8% 24 (17).
3. () 84.
4. () 54.
: 36 .
1. 50% , 6% , 70% , 8% 4 (17).

2. 50% , 6% , 70% , 8% 5 (19).
3. - , , 84.
4. 8.
: 36 .
1. , 55% , 65% ,
75% , 85% (15).
2. , , 65% , 75% , 85% , 95% (18).
3. () 64.
4. 64.
5. () 54.
: 33 .
: 141 .
426
5- , 8 14.10
1. 50% , 6% , 70% , 75% 24 (47).

2. 50% , 6% , 70% , 8% 24 (47).
3. - , , .
4. () 44.
: 34 .
. 55% , 65% , 75% , 8% 4 (42).

2. 50% , 6% , 70% , 75% ().
3. () 64.
4. 8.
: 23 .
. 50% , 6% , 70% , 75% ().

. 50% , 6% , 70% , 75% (5)3. .
: 26 .
: 83 .
6- , 15 21.10
4. 50% , 6% , 70% ().

. 50% , 6% , 70% ().
3. 8.
: 24 .

4. 50% , 6% , 65% ().
. 50% , 6% , 70% ().
: 24 .
: 48 .

427
.
9.4

10-16
17-23
24-30
01-07
08-14
15-21
223
156
156
141
91
48
815
,%
70,8
73,1
71,4
68,2
65,6
61,9
68,5%
15 8
11 410
11140
9620
5530
2970
57 4 7 0
72
64
25
40
48
249
263
168
208
192
72
24
927
558
388
389
373
211
72
1991
- .
23
, %
,
-
-
-
-
-
-
250
75,00%
200
70,00%
150
65,00%
100
60,00%
50
55,00%
1.
2.
4.
5.
.%
. 9.8.

428
-
9 .5.6 . -
2007 .
. .
1- , 26 .0 3 01.0 4
1. 50% , 6% , 70% , 75% 25 (49).

2. 50% , 6% , 70% , 75% 5 (24).
3. - 85.
4. 84.
: 43 .
. 50% , 6% , 70% , 75% 5 (24).

2. 50% , 6% , 70% , 8% 24 (47).
3. 8% , 90% , 95% (45).
4. () 85.
: 56 .
: 103 .
. 50% , 6% , 65% 5 ().

2. 50% , 6% , 70% 5 ().
3. - 55.
4. , 85.
5. 8.
: 42 .
. 50% , 6% , 70% , 75% 5 (24).

2. 2 (- , 2-
5 ) 50% , 6% , 70% 24 (44).
3. - 84.
4. 55.
: 38 .
. 55% , 65% , 75% , 85% 4 ().

2. 50% , 6% , 70% , 8% , 85% , 75% ,
65% 5* 1, 55% 71 (34).
3. () 85.
4. () 55.
: 52 .
: 90 .
429
1. 50% , 6% , 70% , 75% 25 (19).

2. 50% , 6% , 70% , 75% 25 (19).
3. - 85.
4. 84.
: 38 .
1. 50% 41, 6% 4, 70% 45 (28).

2. 50% , 6% , 70% , 8% 5 (24).
3. () 85.
4. 85.
5. 84.
: 52 .
: 90 .
. 50% 4, 6% 4, 70% 45 (28).

2. 50% , 6% , 70% 25 ().
3. - 65.
4. 85.
5. 84.
: 44 .
: 36 9 .
2- , 02 08.0 4
. 50% , 6% , 70% , 75% 25 (19).

2. 50% , 6% , 70% , 75% 5 (24).
3. - 85.
4. 8.
: 43 .
. 50% , 6% , 70% , 8% 25 (49).

2. 50% , 6% , 70% , 8% 4 ().
3. 8% , 90% , 95% 24 (44).
4. () 85.
5. () 55.
: 54 .
: 97 .
430
1. , , 50% , 6% , 65% 21, 70% 14 (12).

2. , , 5.
3. - 45.
4. 84.
: 12 .
1. 1 50% , 6% , 70% , 75% 25 (19).

2. 50% , 6% , 70% , 75% 5 (24).
3. - , , 84.
4. () 55.
: 43 .
1. 50% , 6% , 70% , 75% 24 (17).

2. 50% , 6% , 70% , 8% , 85% , 8% (30).
3. , 70% , 8% , 90% ,
% (18).
4. () 85.
5. 85.
: 65 .
: 108 .
1. 50% 4 , 6% 41, 70% 44 (24).

2. 50% , 6% , 70% , 75% 5 (24).
3. - , , 85.
4. 84.
: 48 .
1. 55% , 65% , 75% , 85% 24 (17).

2. 50% , 6% , 70% , 8% 25 (19).
3. 55% 41, 65% 4 , 75% 44 (24).
4. () 85.
5. 8.
: 6 .
: 117 .
1. 2 ( 5 ) 50% 1,
6% , 70% 21, 75% 14 (14).
2. , , 25.
431
.
3. - 45.
4. 85.
5. () 55.
: 14 .
: 348 .
3- , 09 15.0 4
1. 50% , 6% , 70% , 8% 5 (19).

2. 50% , 6% 1, 70% , 75% 5 (24).
3- - , , 85.
4. 84.
: 49 ,
1. 50% 51, 60% 51, 70% 51, 75% 45 (35).

2. 55% , 65% , 75% , 85% 25 (19).
3. () 84.
4. 85.
: 54 .
: 103 .
1. , , 50% , 6% , 70% 25 (16).

2. 50% 31, 6% , 70% 5 (21).
3. - 65.
4. 84.
: 37 .
1. 50% , 6% , 70% , 75% 25 (19).

2. 50% , 6% , 70% , 75% 4 (21).
3. - 85.
4. () 85.
: 40 .
1. 50% , 6% , 70% , 8% , 85% 22, 90% 12,

85% 22, 75% 4 , 65% , 55% 81 (43).
2. 50% , 6% , 70% , 8% , 85% (21).
3. 85.
432
-
4- 8.
: 64 .
: 110 .
1. 50% , 6% , 70% , 75% 5 (24).

2. 50% , 6% 1, 70% , 8% 25 (19).
3. - , , 85.
4. () 55.
: 43 .
1. 55% , 65% , 75% , 85% ,

90% , 70% (22).
2. 55% 51, 65% 51, 75% 4 * 5 (30).
3. () 85.
4. 85.
: 52 .
: 95 .
1. , , 50% , 6% , 70% 24 (14).

2. , , 50% 4 , 6% 41, 65% 4 (20).
3. 70% , 8% , 90% , 100% (18).
4. 84.
: 52 .
/: 39 7 .
4- , 16 23.0 4
1. 50% , 6% , 70% , 75% 24 (17).

2. 50% , 6% , 70% , 75% 5 (24).
3. - , , 85.
4. 8.
: 41 .
1. 50% , 6% , 70% , 8% 25 (19).

2. 50% , 6% , 70% , 8% 25 (19).
3. 8% , 90% , 95% (15).
4. 85.
5. 84.
: 53 .
: 94 .
433
1. 50% , 6% , 70% 22, 75% 4 (44).

2. , , 25.
3. - 45.
4. () 85.
: 44 .
. 50% , 6% , 70% , 75% 5 (24).

2. - , , 85.
3. 50% , 6% , 70% , 75% 25 ().
4. 4.
: 43 .
. 55% , 65% , 75% , 85% 24 (47).

2. 2 ( 5 ) 50% ,
6% , 70% , 75% 4 ().
3. 50% , 6% , 70% , 8% 24 (47).
4. () 85.
5. () 55.
: 46 .
: 89 .
. 50% , 6% , 70% , 75% 4 ( 24).

2. 50% , 6% , 70% , 75% 5 (24).
3. - 85.
4. 8.
: 45 .
. 50% , 6% , 70% , 8% 25 ().

. 50% , 6% , 70% , 8% 24 (47).
3. 85% 2, 5% , 405% ().
4. () 85.
5. () 55.
: 47 .
: 99 .
. , 65% , 75% , 85% ,

5% (18).
. 50% , 6% , 70% 4 (8).
43 4
-
3- - 55.
4. 85.
5. 84.
: 36 .
: 332 .
9.5

26-01
02-08
09-15
16-23
365
341
385
326
1417
,%
68,0
71,4
73,7
69,5
70,7
24825
24 355
28385
22 665
230
89
115
129
114
447
520
385
406
423
1734
974
841
920
863
3598
- .
32
75, 00%
74, 00%
73, 00%
72, 00%
71, 00%
70,00%
69,00%
68,00%
67,00%
66,00%
65, 00%
1.
2.
.%
4.
. 9.9.

435
9.6. -

9.6.1. -

1994 .
3TK . .
1- , 03-09
1. .
2. 150 , 180 , 210 , 235 (30).
3. , 120 , 135 , 155 , 165 ,
155 ().
4. 84.
5. 160 , 190 , 220 (18).
6. - 56.
7. () 86.
: 81 .
1. .
2. 160 , 190 , 220 , 250 5 (27).
3. , 120 51, 135 4 , 155 , 165 22,
155 , 145 42, 135 51, 130 , 120 71, 110 8 ,
91 (74).
4. 5.
5. 160 , 190 , 220 , 250 5 (27).
6. - 55.
: 128 .
1. .
2. , 120 , 135 , 160 5 (27).
3. 160 4 , 190 41, 220 46 (32).
4. 5, 120 5, 135 55 (35).
5. () 85.
: 94 .
1. 160 , 190 , 220 , 250 , 265 ,

250 ().
. , , 70 74.
3. - ( ) .
4. - 45.
436
'
-
5. () 50 65.
: 33 .
: 346 .
2- , 1 0 -1 6
1. .
. 165 , 195 , 220 ,
250 , 250 41 (22).
3. , 120 , 135 , 155 , 165 (27).
4. 84.
5. 150 , 180 , 210 , 235 5(22).
6. - ( ) 56.
7. () 86.
: 71 .
1. .
2. 160 , 190 , 220 , 250 4 (24).
3. , 120 , 135 , 155 7 (33).
4. 85.
5. 175 , 205 , 235 , 265 4 (20).
6. - 46.
7. () 86
: 77 .
1. .
. 150 , 180 , 210 , 235 (30).
3. , 120 5, 135 4, , 165 ,
145 4, 130 , 110 8 (47).
4. 5.
5. 160 4 , 190 41, 220 45 (28).
6. () 86.
: 105 .
1. 175 , 205 , 235 , 270 2, 290 1,

300 (23).
2. , 120 , 135 , 155 (30).
3. 5.
4. - 4 * 55. () 50 5.
: 53 .
: 303 .
437
3- , 17-23
1. .
2. 165 , 195 , 220 ,
250 4 (20).
3. , 120 , 135 , 155 , 165 ,
155 ().
4. 5.
5. 150 , 180 , , 235 4 (24).
6. () 65.
: 74 .
1. .
2. 160 , 190 , 220 , 250 35 (27).
3. , 120 , 135 , 155 (30).
4. 5.
5. 175 , 205 , 235 5 (21).
6. () 65.
: 78 .
1. .
2. 150 , 180 , 210 , 235 25 (22).
3. , 120 , 135 , 155 4 (24).
4. 5.
5. 55.
6. () 65.
: 46 .
1. 160 , 190 , 220 , 235 24 (20).

2. , 120 , 135 , 155 4 (20).
3. 50 55.
: 40 .
: 238 .
4- , 24-30
()
1. 160 , 180 , 210 , 235 ,
250 1 , 270 1 , 290 ipxm , 300 ipxm (20).
2. , 120 , 135 , 155 , 170 ipxm ,
185 1 , 195 1 , 200 1 (20).
438
-
3. 1 , 190 , 220 , 250 , 270 ipxm ,
290 ipxm , 300 11 (19).
: 59 .
1. .
2. 160 , 190 , 220 , 250 (30).
3. , 120 , 140 , 160 5 (27).
4. 5.
5. 135 41, 205 41, 235 45 (28).
6. - 4 * 5: 85 .
1. 5.
2. 150 , 180 , 210 ,
240 (30).
3. 110 , 130 , 150 , 170 4 ().
4. 5.
5. 175 4 , 195 4, 215 4 * 5 (^).
6. () 65.
: 82 .
1. 160 , 190 , 220 , 250 , 270 ,

250 (28).
2. , 120 , 440 , (30).
3. - 56.
4. - 45.
5. 50 55.
: 58 .
/: 284 .
5- , 3 1 -0 6
. 8.
2. , 200 , 220 ,
250 4 ().
3. , , 435 2, 455 (24).
4. 84.
5. 445 , 475 , 210 ,
235 5 (27).
: 67 .
439
1. 8.
2. , 120 , 135 2, 155 5 (27).
3. () 84.
4. 160 , 190 , 220 , 250 (30).
: 57 .
1. 8.
2. 150 , 180 , 210 , 235 5 (27).
3. 41, 120 4 , 135 , 145 5 (29).
4. 64.
: 56 .
1. 160 , 190 , 220 , 250 25 (22).

2. , 120 , 135 , 155 5 (27).
3. - 44.
4. 50 55.
: 49 .
: 229 .
6- , 07-13
1. .
2. 150 , 180 , 210 , 220 25 (25).
3. , 120 , 135 , 145 25 (22).
4. .
5. () .
: 47 .
1. .
2. , 120 , 135 , 145 24 (23).
3. 160 , 190 , 220 , 235 24 (23).
4. 44.
: 46 .
1. 150 , 180 24 (11).

2. 90 , 110 , 125 , 135 21 (14).
: 25 .
: 104 .
440
()
1. 275,0 -275,0 -29 0 ,0 .
2. 18 0 ,0 -19 0 ,0 -19 5,0 .
3. 270 ,0 -28 5,0 -28 5,0 .
- 765,0 - .
9.6

03-09
10-16
17-23
24-30
31-06
07-13
334
306
241
284
229
118
1512
,%
70,0
69,3
72,4
70,0
66,5
62,2
69,2
58 8
72785
51 742
55 584
47 210
18493
304 614
/1.
120
120
115
85
97
24
561
349
385
265
200
104
52
1355
803
811
621
569
430
194
3428
- .
23
400
74%
350
72%
30 0
70%
68 %
25 0
66 %
200
64%
15 0
62%
100
60%
50
58%
56%
1 .
2 .
4 .
5 .
. 9.10.

441
9.6.2. -
1996 .
. .
1- , 05 11.02.96
1. .
2. 110 51, 130 41, 150 , 170 (33).
3. 170 51, 190 41, 220 ,
250 (33).
4. 110 51, 130 4 , 150 , 160 (33).
5. 5.
6. () 85.
: 99 .
1. .
2. 170 51, 190 41, 220 ,
250 (33).
3. 110 5, 130 41, 150 , 170 7 (36).
4. 170 , 190 , 220 ,
235 (30).
5. - .
: 99 .
: 198 .
1. .
2. 175 , 195 , 225 , 255 8 (36).
3. 110 51, 130 41, 150 , 170 8 (36).
4. 5.
5. 175 51, 195 51, 225 5 (35).
6. .
: 107 .
1. .
. 173 51, 193 41, 225 , 255 , 275 ,
290 , 300 (39).
3. 110 , 130 5, 150 42, 170 , 180 ,
170 , 160 42, 150 51, 140 , 130 71, 120 81 (69).
4. .
: 108 .
: 215 .
442
1. .
. 110 51, 130 41, 150 , 170 (33).
3. 170 5, 190 41, 220 ,
250 2 (27).
4. 110 51, 130 41, 150 , 160 7 (36).
5. 5.
6. () 85.
: 96 .
1. .
2. 170 5 , 190 4 , 220 2,
250 (33).
3. 110 , 130 , 150 68 (6).
4. 5.
5. 170 51, 190 5 , 220 56 (40).
6. () 86.
: 133 .
: 229 .
1. 175 51, 195 41, 225 , 255 , 275 (45).

2. 110 71, 130 71, 140 76 (56).
3. 175 51, 195 51, 225 52, 255 54 (40).
4. .
5. 5.
6. () 55.
: 141 .
: 783 .
: . :
- 315 ; - 215 ; - 320 .
2- , 12 18.02.98
1. .
2. 110 51, 130 4 , 150 , 170 (45).
3. 5.
4. 170 51, 190 41, 220 ,
250 (45).
5. () 8.
: 90 .
443
1. .
2. 170 51, 190 4 , 220 ,
250 ().
3. 110 5, 130 41, 150 , 170 4, 180 ,
190 21 (38).
4. 5.
5. 175 , 210 , 235 (24).
6. 5.
: 95 .
: 185 .
1. , , 170 , 195 , 210 25 (22).

2. , , 8 47.
3. .
4. - 4.
5. 84.
: 22 .
1. .
2. 170 , 195 , 225 , 255 7 (33).
3. 110 5, 130 41, 150 , 170 5, 180 (36).
4. , 170 41, 190 41,
220 41, 235 44 (28).
5. .
: 97 .
1. .
2. 175 1, 195 , 225 , 255 , 275 ,
290 , 300 ().
3. 110 51, 130 5, 150 54, 170 5, 170 4 (39).
4. 5.
5. 175 1, 215 , 255 , 275 4 (24).
6. - 56.
7. 4.
: 96 .
: 187 .
1. .
. 110 5, 130 41, 150 , 170 7 (36).
444
-
3- 170 51, 190 41, 230 ,
250 28 (31).
4. 120 4 , 140 41, 160 46 (32).
5. 5.
6. () 85.
: 99 .
1. .
2. 170 51, 190 41, 220 ,
250 4, 265 (33).
3. 110 51, 130 41, 150 , 170 , 180 4 (36).
4. 5.
5. 170 5, 190 51, 220 4,
235 4, 250 41, 265 41 (38).
6. () 86.
7. 84.
: 107 .
: 206 .
1. 175 41, 195 41, 225 , 255 ,

275 (35).
2. 110 61, 130 , 150 (48).
3. , 175 41, 225 41,
255
42, 275 45 (36).
4. 8.
5. 55.
: 119 .
: 719 .
3- , 19 25.02.96
1. .
. 110 5, 130 4 , 150 , 170 8 (39).
3. 170 51, 190 41, 220 ,
250 8 (39).
4. 120 5, 140 41, 160 (27).
5. 5.
6. () 85.
: 105 .
445
1. .
. 170 5 , 190 41, 220 ,
250 4, 265 , 265 2 (32).
3. 110 51, 130 41, 150 , 170 , 180 ,
170 (36).
4. 5.
5. 175 41, 205 4 , 235 47 (36).
6. () 85.
: 116 .
: 221 .
1. , , 170 42, 195 46 (32).

2. 110 51, 130 41, 150 , 160 (33).
3. - 86.
4. .
5. () 55.
7. 84.
: 65 .
1. .
2. 175 , 195 , 225 , 255 8 (36).
3. 110 5 , 130 41, 150 , 170 8 (39).
4. 5.
5. - 45.
: 102 .
1. .
2. 175 , 195 , 225 , 255 4, 275 2,
290 , 290 51 (44).
3. 110 , 130 51, 150 4, 160 , 180 ,
170 , 160 4, 150 51, 140 , 130 71, 120 81 (85).
4. 5.
5. 175 41, 210 41, 240 46 (32).
6. 55.
: 161 .
: 263 .
1. .
2. 110 51, 130 41, 150 , 170 8 (39).
446
-
3. 170 51, 190 41, 220 ,
250 8 (39).
4. 120 51, 140 41, 160 , 170 (30).
5. 5.
6. () 85.
: 108 .
1. 2.
2. 170 51, 190 4 , 220 ,
250 7 (36).
3. 110 5, 130 51, 150 5, 160 4, 170 4,
180 21 (43).
4. 5.
5. 170 4 , 190 4 , 220 46 (32).
6. () 85.
: 111 .
: 219 .
1. 175 , 195 , 225 , 255 (30).

2. 120 5, 140 4 , 160 7 (30).
3. , 180 5, 200 5,
230 42, 260 46 (42).
4. - 85.
5. 5.
6. 86.
7. 55.
: 102 .
: 870 .
4- , 26.02 03.03.98
1. .
2. 110 51, 130 4 *1, 150 , 170 , 180 24 (29).
3. 170 5 , 190 4 , 220 ,
250 (33).
4. 120 41, 140 41, 160 45 (28).
5. 5.
6. () 85.
: 90 .
1. .
447
.
2. 170 51, 190 41, 220 ,
250 ().
3. 110 51, 135 41, 150 , 170 7 (36).
4. 5.
5. 170 51, 190 51, 220 55 (35).
6. () 85.
: 104 .
: 194 .
1. , , 170 , 195 , 210 26 (21).

2. 110 5, 130 41, 150 , 160 (33).
3. - .
4. .
5. 55.
: 54 .
1. .
2 . 175 , 200 , 225 2, 255 (30).
3. 110 51, 130 41, 150 , 170 (45).
4. - 55.
5. 4.
: 105 .
1. .
2. 175 , 195 , 225 , 255 (30).
3. 120 5, 140 5, 160 56 (40).
4. 5.
5. 175 , 195 , 225 , 255 5 (27).
: 97 .
: 202 .
1. .
2. 110 51, 130 41, 150 , 170 7 (36).
3. 170 51, 190 41, 220 ,
250 ().
4. 110 51, 130 51, 150 55 (35).
5. 5.
: 104 .
1. 170 51, 190 4 , 220 ,

250 ().
448
-
2. 110 51, 130 41, 150 , 170 , 180 ,
190 21, 180 (32).
3. 170 41, 205 41, 235 2 ( ).
4. () 85.
5. 4.
: 89 .
: 179 .
1. 175 , 195 , 225 , 255 (30).

2. 110 71, 130 71, 150 7 (56).
3. - 85.
4. 225 57 (35).
5. 8.
6. 55.
: 86 .
: 715 .
: 3 0 6 7 .
9.7

05-11
12-18
19-25
26-03
756
724
831
801
3112
0 ,%
69,6
72,5
71,7
7 0 ,5
71,2
/i.
145
145
195
200
685
516
696
666
545
2423
1417
1565
1692
1546
6220
- .
31
449
230
840
820
800
780
760
740
720
700
680
660
220
210
200
190
180
170
1.
2 .
4 .
* .
. 9.11.

9.7. -

9 .7.1. [ 3 7 9 ]
.
. . *

1. 50% 1, 6% , 70% 1.
2. 90% 4.
3. 8% 4.
4. 65% 44.
5. 8% 4.
6. () 4.
1. .
2. 70% 4.
3. 84.
* .
450
1. 50% , 6% , 70% .
2. 70% 4 , 80% 41, 90% 41.
3. 75% 5.
4. % 24.
5. + - 4+4 4.
6. () 4.
1. .
2. 6% 44.
3. 50% , 6% , 70% , 8% , 85% 22.
1. 50% , 6% , 70% 81.

2. 60% 41, 70% 4 , 8% 4 , 90% 41, 100% 41.
3. 82% 4.
4. 8% 5.
5. () 4.
6. 64.
7. ( ) 64.

1. 50% , 6% , 70% , 8% .
2. 95% 4.
3. 8% 5.
4. 70% 44.
5. 82% 4.
6. () 4.
1. .
2. 72% 34.
3. 84.
1. 50% , 6% , 70% .
2. 70% 4 , 8% 4 , 90% 4 .
3. 75% .
4. 105% 24.
5. + - 4+4 4.
6. 4.
451
1. .
2. 65% 44.
3. 85% 24.
1. 60% 81, 70% 81, 8% 8 , 85% 81.

2. 70% 4, 8% 41, 90% 41, 100% 41.
3. 85% 4.
4. 82% 5.
5. () 4.
6. 64.
7. ( ) 64.

2- .
,
,
. , - , .
, .
9 .7.2.
.
. . *

1. 25% , 35% 61, 45% , 50% .

2. 50% 41, 60% 41, 70% , 8% 24, 90% 12.
3. () 4.
4. 8% 4.
1. 25% 41, 35% 41, 45% 41, 50% 4.

2. 8% 5.
3. () 4.
4. 5 % , 6% , 70% , 8% , 85% 22.
1. .
2. 50% 61, 6% , 70% , 8% 22, 85% 12.
* .
452
-
3- 90% 24.
4. () 4.
1. .
2. 75% 5.
3. 50% , 6% , 70% 1, 8% 25.
4. ( ) 64.

1. 30% 4 , 40% 4 , 50% 41.

2. 50% , 60% 41, 70% , 8% 22, 85% 12.
3. () 84.
4. 8% 25.
1. 30% 41, 40% 4 , 50% 4.

2. 8% 4.
3. () 84.
4. 8% 25.
1. 8.
2. 8% 25.
3. 50% 61, 6% 41, 70% , 8% 22.
4. () 84.
1. 8.
2. 34.
3. 75% 4.
4. ( ) 64.

1. 8.
2. 8% 25.
3. () 64.
4. 8% 24.
1. 8.
2. 8% 24.
453
.
3. () .
4. 75% 24.
1. 8.
2. 70% , 8% .
3. 70% , 75% .
4. () 64.

1. .
. 6% , 70% , 75% .
3. 50% , 6% , 70% .
1. 50% , 6% , 70% .
. 64.
3. 50% , 6% , 70% .
-
9.7.3.
[264]
20 0 4 .
/ 1. . *
1. 50% 41, 6% 41, 70% 4pxm, 75% 44.

2. 50% 44.
3. 84 ( ).
4. 85% 44.
5. 30% 64.
6. 50% 41, 6% 4 * 4 , 70% 41, 75% 44.
7. 84 ( ).
1. 3 50% , 6% , 70% , 75% .

2. 30 -4 0 % 4.
* .
454
-
3. 50% 55.
4. 30% 65.
5. (- )5, X 55.
1. 50% 41, 6% 41, 70% 41, 72,5% 42, 75% , 77,5% 22.
2. 55% 44.
3. () 74 ( ).
4. ++ 50% 21, 6% 21, 65% ipxm ,
72,5% 24.
5. 55% 44.
6. 50% 41, 60% 41, 65% 4.
2 400 .
, 120 .
1. 45": 40% 41, 50% 41, 6% 4 , 65% 4.

2. 3 6% 4.
3. 45" 84 ( ).
4. 50% 41, 60% 41, 70% 41, 77,5% 44.
5. 30 -4 0 % 54.
6. 84 ( ).
7. 84 ( ).
1. 1- 2 " - 3 " - 4" 50% 41, 60% 41, 65% 2, 70% 22,
75% 22, 8%12.
2. 90% 4.
3. 50% 41, 60% 41, 70% 44.
4. 75 ( ).
5. .

1. ( ) 40% 41, 50% 41, 60% 41, 70% 44.

2. 50% 44.
3. 84 ( ).
4. 8% 54.
5. 30% 64.
6. 40% 4 , 50% 41, 60% 41, 70% 44.
7. 84.
455
1. 3 40% , 50% , 6% , 70% 4.

2. 35% 45.
3. 50% 55.
4. 30% 65.
5. ( -20 ) 61; ( - ) 5.
1. 40% 41, 5 % 41, 6% 41, 65% 42, 70% 22, 75% .

2. 50% 54.
3. ( ) 84 ( ).
4. ++" 50% 2p+2p+ipxin, 60% 2p+2p+ipxm ,
70% 2 + 2 + 4 .
5. 50% 55.
6. 50% 5pxin, 60% 44.
3x400 20 .
, 120 .
1. 45" 40% 41, 50% 41, 6% 4.

2. 3 55% 4.
3. 45" 84 ( ).
4. 50% 41, 60% 41, 70% 4pxm, 75% 54.
5. 30% 54 , 40% 54.
6. 84.
7. () 7+74.
1. 1" - 2" - 3" - 4" 50% 4 , 60% 4pxm, 75% , 70% ,

65% 2, 6% .
2. 8% 44.
3. 50% 5, 60% 51, 65% 5 4 .
4. 84 ( ).
5. .

1. 50% 41, 60% 4pxm, 70% 4pxm, 80% 5.

2. 55% 45.
3. 75 ( ).
4. 90% 4.
5. 30% 64.
456
-
6. 50% 41, 60% 4pxin, 70% 41, 77,5% 44.
7. 74.
1. 3 50% , 6% , 70% , 77, 5% .

2. 30% , 40% , 45% .
3. 50% 52, 6% 42.
4. 35% 55.
5. ( - ) 5 , X % 52, % 51.
1. 50% 4 , 60% 41, 70% 41, 72,5% 42, 77, 5% , 82,5% .

2. 6% 44.
3. 72 ( ), ( . ).
4. 3 ++" 50% 2+2+11, 60% 2p+2p+ipxm ,
65% 2+2+11, 72% 2+2+14.
5. 6% 44.
6. 50% 41, 60% 41, 65% 4.
.
, 120 .
1. 45" 40% 4 , 50% 41, 6% 4 , 65% 4.

2. 3 65% 4.
3. 45" 74.
4. 50% 41, 6% 4 , 70% 41, 77, 5% 5 4 .
5. 30 -4 0 % 54.
6. 74.
7. 84 ( ).
1. 1" - 2" - 3" - 4" 50% 4 1, 60% 4pxm, 75% 3 + 3 + 3 + 3 PX 2 n,
70%+++2, 65%3+3+3+32, 6% +++2.

2. 90% .
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. - . Muscle and Fitness,
1987 .
. ( ). - .:
, 1 9 9 2 .-1 1 2 .
. .
// .- 1 9 6 6 . 4. - . 21-23.
. . - . - .: , 1977. 216 .
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, 1988. - 322 .
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. - .: , 2009. - 328 .: .
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. . -3 / . . , . . , . . . - , 2000. 108 .
. . . - .: , 1980. 136 .
. .
: . . . . . - ., 1982. - 48 .
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. . . - .: , 1982. -1 6 0 .
. . . - --: , 2001. - 382 .
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. . : -
. - .: , 1971. - 288 .
. . - // . . 1966. - 5. - . 14 -16.
. . . - ., 1975. - 239 .
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. . //
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. . . - .: , 1976. - 1 9 2 .
. . // . - 2000. - 1. - . 22-25.
. . // . 2000. - 2. - . 25-27.
. . . - .: , 1961. 175 .
. ., . .
// . -1 9 6 5 . - 7. - . 22-24.
. . . - .: , 1966. - . 199-200.
. . (
): .... - . . - ., 1969. - 72 .
. . . - .: , 1970. - 200 .
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// :
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. . . //
. - .: , 1958.
. .
:
.... . . . - , 2011. -1 8 9 .
. . - :
.
. - , 2012. 23 .
. . . - : -
B. . , 1900. - 64 .
. . . - .: , 1951. 168 .
. // . - 2001. - 1. C. 36-38.
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, 1971. 162 .
. . . - .: , 1973. -1 3 6 .
505
.
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91.
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.
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102.
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.
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109.
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. . :
. - , 1912. - 1 2 7 .
. . . - : - , 1916. - 2008 .
. , // . - 2005. . - . 50-55.
. .
8- / . . ,
. . , . . // . - 1979. 12. - . 13-15 . . // .
. - .: , 1972. - . 59-69.
. . / . .
, . . , . . , . . . -

. - , 2008. - . 133135.
. . / . . , . . ,
. . .

. - , 2008. - . 141-146.
. . . - .: , 1940. -1 9 6 .
. . ( ) / . .
. . . - .: , 1947. -1 4 2 .: .
. . . - ., 1952. -1 9 8 .
. . : - . . - .: , 1956. 251 .: .
. . : - . . - 2- . - .: ,
1962. - 271 .: .
. . . - .: , 1969. - 1 3 2 .
. ? // Muscle and Fitness. -19 8 8 , . - . 12-13.
/i. // . -19 9 0 . - . - . 18.
. // . -19 9 3 . - 2. - . 19-21.
. . . - .: , 1977. - 297 .
. . /
. . , . . , . . // : .
1973 / . . . . - .: , 1973. - . 13-19 , 48.
. . . - .: , 1991. - 542 .
. . :
. - .: , 1984. - 1 6 .
. .
// . 1966. - 5 . 31-32.
. .
: . . . . . . ,
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110.
111.
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113.
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115.
116.
117.
118.
119.
120.
121.
122.
123.
124.
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126.
127.
128.
129.
130.
131.
132.
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. . // . 1969. - 2. - . 21-23.
. ., . .

// . / .
.
. . - .: , 1969. - . 20 -26 .
. . . :
. . . - .: , 1972. - . 160-220.
. .
/ . . , . . / 1, . . // :
. - .: , 1981. - . 35~ 37 . .
// : . - .: , 1982. - . 19 -23.
. . /
. . , . . , . . // : . - .: ,
1985. - . 22-24.
. . ,
/ . . , . . // . -1 9 9 7 . - 2. - . 26-27.
. . . - .: , 1986. - 1 2 0 .
. . //
. - 1994. - 1. - . 4 7-58.
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. . ( ).- .: , 1967. -1 8 8 .
. . // . - 20 0 8 .- .c. 24-26.
. . . . - .: , 1998. - 32 .
. . . . - .: / 1, 2001. - 32 .
. .
() / . . , . . , . . ; . , 2003. - 44 .
. . /
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. . //
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- / .- . / 1. . . - .:ACT; :
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. . . - .: , 1970. - 480 .
. .
// . -1 9 8 4 . - . - . 4 8 -50 .
. . : . - .: . ,
, 2002. - 864 .: . ( ).
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. . // IronMan. - 2000. - 7.
. .
. - .: , 2001.
507
.
134.
135.
136.
137.
138.
139.
140.
141.
142.
143.
144.
145.
146.
147.
148.
149.
150.
151.
152.
. . // . - 1994- - 5. . 112-148.
. .
: . . . . . - ., 2002. - 25 .
. . : . .... . .
. - ., 1960. - 1 9 .
. .
/ . . , . . // . - .: , 1977. - . 48-52.
..
- / . . , . . // : ,
1980 / . . . . - .: , 1980. - . 15-20 .
. . / . . ,
. . , . . , . . . - .: , 1985. -1 3 4 .
. . // - : . -. .
. . . / 1. - , 2004. - . 39~40.
. .
: . .... . . . . . . / 1. - ., 2005. - 24 .
. . . - .: , 1991. - . 45. 135.
. .
. -1 9 7 6 . - 9. - . 19 -22.
. . . - : - , 1980. 336 .
. . . - .: , 1986. - 286 .
. . . - : , 1988. - 216 .
. . . - :
, 1997. - . 265-299.
. . .
. - .: - , 2004. - 808 .
. . . - .: , 1988. - 240 .
. . ,
.
: (
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.
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. . ,
.
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. . - . .
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) // . - 2005. - 3 - 4 . - . 21-25.
508

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154.
155.
156.
157.
158.
159.
160.
161.
162.
163.
164.
165.
166.
167.
168.
169.
170.
171.
172.
173.
174.
175.
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/ . ,
X. , . // . - 2005. - 11. . 53-60.
. .
- : . . . . . - ., 2006. - . 189.
. . / . . , . . . - , 1991. 254 .
. . : . . .
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2011. - 320 . (. ).
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-: . . . . . . ,
- . . - ., 1974. - 25 .
. .
70% // : . - .: , 1974. . 22-24.
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. : // . - 2001. - 1. - . 32-33.
. - // . - 2000. - 2. - .
36 -37.
. . . //
. - 2007. - 2. - . 43- 47 . . 300? // Power life. - 2010. - 1. - . 30 -32.
. . . - .: , 1964. - 94 .
. . //
: -1 9 7 6 / . . . . - .: , 1976. - . 24-26.
. . // . - .:
, 1977. - . 77-8 0.
. . . - .: , 1974. -1 5 1 .
. . 17-18 // . - .:
, 19 75 .- . 34-37.
. . // - . - .:
, 1978. - . 56-85.
. . . - 2- ., ., . - .: , 1986. -1 7 5 .
. // . -1 9 5 2 . - 12. - . 15-17.
. . . /
. . , . . . - .: . ,
2005. - 200 .: .
. . // . 1997. - 8. - . 58-60.
. . //
. - 1997- - . - . 4 0 -42.
. . // . -19 9 9 . - 4. - . 23-25.
509
.
176.
177.
178.
179.
180.
181.
182.
183.
184.
185.
186.
187.
188.
189.
190.
191.
192.
193.
194.
195.
196.
197.
198.
199.
200.
. . /

: . .... . . . - ., 2000.
. . Muscle and Fitness., Sept., 1987.
. . : . / . . ;
. - . , . . . . - : [. .],
2011. - 203 .: .
. . - : - . . , 1900. - 1 2 5 .
. .
II . -1 9 9 8 . - 3. - . 4 6 -50 .
. . / . . , . . //
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: . . . . . - .-1972, . 27.
. . // . - 20 0 9 . 7. - . 12-14.
. // . 2 0 0 2 .- 3 .- . 36-39.
. // . - 2003. - 5 -6 . - . 182-183.
. // . - 2004. - 2. . 176-177.
. . // IronMan. - 2000. - 10. - . 34- 37 . . :
// , , . -1 9 9 3 . - 2. - . 3-13 .
. . - .: , 1925. - . 53-57.
. . - .: , 1928. - 96 .
. . // IronMan. - 2000. - 10. - . 16 -18 .
. . //
. - . 1997. - 1 (2). - 25 .
. .
: . . ... . . . , 2000.
. . . . - :
. , 2008. - 452 .
. = 180 ! - .: . . - 1 6 .
. // . - 2000. - 4. - . 25-28 .
. . : . - .: ,
1999--30 .
. . .
. - .: , 2000. - 38 .

: / . . , . . , . . ,
. . . - : , 1997. - 502 .
. // . -1 9 1 1 . - 20 -21. - . 927-929.
510

201.
202.
203.
204.
205.
206.
207.
208.
209.
210.
211.
212.
213.
214.
215.
216.
217.
218.
219.
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. - . /
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. . . - .: , 2001. - 480 .
. .
//
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: . - . . / . . . . - 3- . .: , 1981. - 256 .: .
: . - . / . . . - .: , 1988. - 238 .: .
.
// Muscular Development. - , 1994. - . 21-22.
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/ . . . . - .: , 1974- - . 17-20 .
. . , : ,
. - /1. [..], 1981. - 35 .
. . //
: . - .: , 1970. - . 36 -4 3.
. . - : ! -. . -
/: - , 2006. - 285 . ( ).
. . . ,
. - .: - ACT; : , 2008. - 319 .
. . . - .: , 1975. - 208 .
. . -
- / . . , . . ,
. . , . . , . X. , . . //
. - 2004. - 4. - . 16 -18 .
: /
. . . . - 2- . . - -: . , 2007. - 229 .
. . / . . , /I. . //
: 1985. - .: . - . 3 -6 .
. . // . 1978. - . - . 67-69.
. // . - 2003. - 4. - . 23-24.
. . : .
. . . / . . , . . . - 5- ., . - .:
, 2007. - 480 .
511
.
224.
225.
226.
227.
228.
229.
230.
231.
232.
233.
234.
235.
236.
237.
238.
239.
240.
241.
. . /iax
//
. - . - 2007. - 4. - . 62-65.
. .
//
. - , 2008. - 1. - . 103-109.
. .
: . ... . . . - .: - ,
2008. - 1 1 5 .
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. . /
. . , . . , . . // -
. - , 1999. - . 29-33.
. . -
/ . . , . . , . . // . .
V - . , 2000. - . 209.
. ., . ., . .
// . - 2003. - 1. - . 26-28.
. . .- : , 1991. 256 .: .
. . , // . - , 1999. - . 34~ 37 . .
- // . . - ., 1970. - . 28-35.
. .
/ . . , . , . // : / .
. . . - .: , 1972. - . 10 -18 .
. . //
. . - .: , 1973. - . 23-26.
. . . - .: , 1978. 136 .: .
. .
/ . . , . . , . . , . . // :
. - .: , 1976. - . 19 -24 .
. . /
. . , . 111. , . . // : 1979. - .:
. - . 15- 17 . .
// . 1961. - 5. - . 467-470.
. . // .
. - , 1957. - . 247-255.
512

242.
243.
244.
245.
246.
247.
248.
249.
250.
251.
252.
253.
254.
255.
256.
257.
258.
259.
260.
261.
262.
263.
264.
265.
266.
. .
: . . . . . . . . - ., 1961. - 21 . - .: .
, - . .
. . //
. -1 9 6 2 . - 3. - . 34-36 .
P. X. - : / P. X. ,
. . . - : , 1998. - 154 .
. . // . - 2009. 7. - . 23-25.
. . . - , 2011. - 66 .
. . - .: - -, 2000. 824 .: .
. // . -1 9 8 0 , .
. . // . 1999. - 4. - . 28-31.
. . - // . - 2000. 1. - . 32-34 .
. .
(-) II . - 2000. - 1. - . 37-4 1.
. . -. 1 // . 2000. - 3. - . 30 -35.
. . ( ) //
. - 2000. - 4. - . 22-25.
. .
( ) II . - 2000. - 2 -3 . - . 34 - 3& . . :
. - , 2000. -1 3 6 .
. . , // . 2001. - 4. - . 20-27.
. . . // . - 2002. 1. - . 4 -9 .
. . // . - 2002. - 1. - . 33-37.
. . // . - 2002. - 2. - . 26 -31.
. . // . - 2002. - 3 -4 . . 20-25.
. . // . 2003. - 4. - . 240-245.
. . // . - 2003. - 1. - . 22-29.
. . ( ) /
. . , . . . - , 2004. - 1 1 2 .
. . // . - 2005. 3. - . 168-171.
. . ( ). .: , 2005. - 544 .
. . . /
. . , . . , . . // . - 2007. - 4. - . 124-130.
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.
267.
. . 1980-2005 ( 1). . .: , 2007. - 720 .

268. . . / . . , . . ,
B. . , . . , . . // . - 2007. - 5. - . 128-133.
269. . . / . . , . . , . . , . . ,
. . // . - 2007. - 6. - . 128-133.
270. . . / . .
, . . , . . , . . // . - 2007. - . 9. - 5 (23). 271.
272.
273.
274.
275.
276.
277.
278.
279.
280.
281.
282.
C. 64-71.
. . ( 2). . EPF. - .:
, 2008. - 544 .
. .
/ . . , . . . -
, . - , 2009. . 88-90 .
. . ( 3). . IPF.
(1971-2008) / . . , . . . - : , 2009. - 792 .
. . . //
. - 2009. - 1. - . 26 -28.
. .
, / . . , . . . IV . .-. . ,
. - : , 2010. - . 72- 77 . .
/ . . , . . . IV . .-. .
, . - : , 2010. - . 77-8 6 .
. .
: / . . , . . . - : .-. , 2010. -1 9 0 .: .
. . // POWER
LAIFE. - 2011. - 5. - . 46-48.
. .
// POWER LAIFE. - 2011. - 6. - . 36 -38.
. . .
()
, . // ,
: . V . .-. . . . . . -. - :
, 20 11- . 163-167.
. . //
, : . VI -.
, 8- . . . -. :
, 2012. - . 219-221.
. . //
, : . VI -.
, 8- . . . -. - :
, 2012. - . 224-228.
51 4

283. . .
// , : . VI
-. , 8- . .
. -. - : , 2012. - . 221-224.
284. .
. - : - . . , 1909. - 88 .
285. . . //
, : V . . . - , 1997. - . 130-131.
286. . . :
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287. . .
: . . / . . , . . ,
. . . - , 2000. - . 9 1-92.
288. . . : .- . . /
. . , . . , . . . - , 2001. - . 316-317.
289. . . ( ).

. - : , 2008. - 76 .
290. . / . ; . . . . . - :
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................................................................................................................................................................... 4
........................................................................................................................................................................... 6
1.
.................................................................................................. 9
1.1.
(IPF).................................................................... 9
1.1.1.
.................................................................................................. 30
1.1.2. ....................................................................... 31
1.2.
1.2.1.
........................................................................ 32
1.2.2.
()............................................... 44
1.2.3.
....................................................................... 67
1.2.4. ..........................................................................69
1.2.5.
.........................................................................................73
2.
........................................................................................................78
2.1.
, ...................................................................... 79
3.
.............................................95
3.1.
.................................................................................................................... 95
3.2. ...............................................................96
3.3. ................................................... 97
3.4. ..............................................................
3.5. .......................................................................................... 110
3.6. ...................................................................................................... 130
4.
.......................................... 148
4.1. ....................................................................148
4.2. ............................................................................................................................ 150
4.3. - .......................................................................151
4.4. ................................................................................................................................155
4.5. ................................................................................................................................157
4.6. ............................................................................................................. 159
4.7. ........ 160
4.8. ........................................................................... 164
4.9. ........................................................................................ 167
560

4.10.
5 -

................................................................................................... 170
4.10.1. ............................................................................... 170
4.10.2. , ..........................................................172
4.10.3. ........................................................................................................................ 174
................................ 177
5.1.
......................................................178
5.1.1.
.................................................................180
5.2.

................................................................................................................................181
5.2.1.
-
............................................................183
5.3.
..............................................................................187
5.3.1. .................. 188
5.3.2. ..........................................188
5.3.3. .............. 192
5.3.4.
.................................................................................................. 202
5.4. , ......................................................221
5.4.1. .............................................. 221
5.4.2. ...................................................... 223
5.4.3. .........................................225
5.4.4. .......................................... 232
5.4.5. .............237
5.5. .............................................................................................. 248
5.5.1.
........................................................248
5.5.2. ....................................................................248
5.5.3. .......................................................250
5.5.4. ........................................ 258
5.5.5.
.......................................................................................................................... 261
6.
................................ 279
6.1. .........................................................................................................279
6.2. ...........................................................................................................................281
6.3. ................................................................... 283
6.4. .....................................................................285
6.5. ..............................................289
6.5.1. ..............................................291
6.5.2.
, ....................................... 295
6.6. ................................................................................. 296
6.6.1. .................................................. 300
6.6.2. ,
............................................................. 304
561
.
6.7.
7.
7.1.
7.2.
7.3.
8.
8.1.
8.2.
8.3.
8.4.
8.5.
.................................................................................................. 305
6.7.1. ,
.............................................................. 311
, ........................................................313
................................................................ 313
............................................................................................317
..................................................................................322
....................................................... 326
...................................... 326
8.1.1.
...................................... 328
..... 332
......................................................... 339
8.3.1. ......................339
8.3.2.
............................................................................................341
8.3.3.
().....................................................................................355
8.3.4. ().........371
8.3.5. () .................................... 375
............................... 376
................................................378
9.
-
...........................................................................................................................382
9.1.
-
()................................................................383
9.2. -
- ()..................................................................387
9.3. -
()............................ 393
9.4. -
..................................... 402
9.5. -
.....................................................................................410
9.6. -
................................................................................................................ 436
9.7. -
...........................................................................................................450
10.
........................................................468
. .................................................................................................468
.2. ( ), ,
.............................................................................................................468
562

10.3.
10.4.
10.5.
.6.
10.7.
.8.
...................................................................................................................... 469
10.3.1. - ... 470
10.3.2. .............................................472
10.3.3. ......................................................................473
10.3.4. ........................................................................................................................474
.......................................................................................................................... 477
10.4.1. ().......................................................................477
10.4.2. - ()............................................................... 480
10.4.3. .............................................................................................................................481
10.4.4. ..................................................................................................483
10.4.5. ..........................................................................................484
10.4.6. ..................................................... 485
10.4.7. ........................................................................................................................ 488
10.4.8. ...............................................................................................................................489
10.4.9. ...............................................................490
10.4.10. .....................................................................................................492
- .................................493
.....................................................................493
.................................495
, ......................................... 498
( )................................................................................................................................................ 500
.................................................................................................................................................................... 502
520

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Шейко Б. И. Пауэрлифтинг. От новичка до мастера

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iM o t i o n T r a c e - "P _ p u lljs id e _ 0 0 1 _ K a sh u b a .a v i"

89 177 168 87 137 120 85 120 100

75 85 70 6 58 53 75 85 70 85 125 105 87 140 125 89 177 166

88 176 168 77 139 127 70 110 95 69 87

72 8 81 8 148 139 8 9 176 157

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65% , 55% 81 (43).

, [103, 177, 185, 187, 195, 204, 222, 228,

1. 50% , 6% , 70% , 75% 24 (17).

1. 55% , 65% , 75% 22, 85% , 90% ipxm , 95% 12 (15).

. 55% 5, 65% 4 *1, 75^ 22, 85% 4 (47).

1. 50% , 6% , 70% 24 (14).

1. 50% , 6% , 70% , 8% 25 (19).

1. 1- 50% , 6% , 70% , 8% 14 (13).

1. 50% , 6% , 70% , 8% 4 (21).

1. 50% , 6% , 70% , 8% 24 (17).

1. 50% , 6% , 70% , 75% 24 (17).

1. 50% , 6% , 70% 22, 75% 1 (13).

1. 50% , 60% 21, 70% 1 ( ).

1. () 210 , 230 21, 245 ipxm , 255 ipxm .

1. 140 , 160 24.

: - 225, 0 - 26 700 , . . - 118,6 .

: - 217 , 0 -2 3 830 , . . - 109,8 .

290 xip, 310

: - 306 , 0 - 32 760 , . . - 107,1 .

1. 50% *1> 6% 1>70% , 75% 24 (17).

1. 50% , 6% , 70% , 8% 24 (17).

1. 50% , 6% , 70% , 8% 24 (17).

1. 50% , 6% , 70% 4 (18).

1. 55% , 65% , 75% 22, 85% 14 (14).

1. 6% , 70% , 8% 22, 90% 1 (18).

1. 50% , 6% , 70% , 8% 24 (17).

1. 55% , 65% , 75% , 85% 24 (17).

70% 2,75% 14 (12).

1. 50% , 6% , 70% , 75% 24 (17).

. 50% , 6% , 70% , 8% 22, 85-90% , 8% (),

. 50% , 6% , 70% , 75% 5 (24).

1. 5 55% , 65% , 75% ,

1. 50% , 6% , 70% , 8% 24 (17).

1. 50% , 6% , 70% , 8% , 85% 1, 8% (19).

1. 50% , 6% , 70% , 8% 4 (17).

1. 50% , 6% , 70% , 75% 24 (47).

. 55% , 65% , 75% , 8% 4 (42).

. 50% , 6% , 70% , 75% ().

4. 50% , 6% , 70% ().

1. 50% , 6% , 70% , 75% 25 (49).

. 50% , 6% , 70% , 75% 5 (24).

. 50% , 6% , 65% 5 ().

. 50% , 6% , 70% , 75% 5 (24).

. 55% , 65% , 75% , 85% 4 ().

1. 50% , 6% , 70% , 75% 25 (19).

1. 50% 41, 6% 4, 70% 45 (28).

. 50% 4, 6% 4, 70% 45 (28).

. 50% , 6% , 70% , 75% 25 (19).

. 50% , 6% , 70% , 8% 25 (49).

1. , , 50% , 6% , 65% 21, 70% 14 (12).

1. 1 50% , 6% , 70% , 75% 25 (19).