Classic bodybuilding: abin da yake da shi?

All yiwuwa ji magana daga cewa, su ce, bodybuilding ne m ga mutane, "pitching" Ba šauki tsawon, kamar yadda wasanni da kuma a duk shi ne ba dole ba ga mata. A kananan adadin gaskiya a cikinsa, saboda kwararru da suka yi amfani da wani iri-iri da kwayoyi da kuma aiki tare da babbar nauyi, da gaske sa kansu a hadarin. Amma akwai kuma abin da ake kira mike mutane - mutane suka nẽmi taimako, ba tare da da yawa duwãtsu na tsokoki, da jiki. Saboda haka, classic bodybuilding - wani wasa ba tare da anabolic steroids da kuma manyan ma'auni. Weight 80-90 kg ga shi - wannan shi ne na kullum, kuma latsa "rike fita" har zuwa 150-180 kg.

Classic bodybuilding: abin da yake da shi?

Bugu da kari ya na sama facts, da wasanni yana da matukar m hani da ka'idoji. Daya daga cikin muhimman hakkokin dalilai ne da girma da wani dan wasa, dangane da wanda aka bayyana, abin da ya kamata ya nauyi da tsoka size. Wannan ba ka damar cimma mafi jitu da na halitta jiki dan wasa, ba za a ce game da zanga-kungiya samun anabolic steroids, wanda ya sa ya yiwu "taka kan" ga iyakar halitta tsoka taro. Wasu yi imani da cewa classic bodybuilding ba ba da mafi kyau na sa ran sakamakon, wanda shi ne dalilin da ya sa bai kidaya daga cikin Olympic wasanni. Duk da haka, wannan bai hana shirya wani iri-iri na abubuwan da su shahararsa da aka girma a kowace shekara. Sami Bodybuilders fi son ta classic jinsunan flatly ki karbar kwayoyi kafa accelerating nauyi, furotin kira, kuma irin wannan abubuwa.

gasa

Kamar wani wasa, classic bodybuilding yana da dokokinsa da ka'idoji, wanda a yarda da mahalarta da kuma kimanta. Da farko la'akari 3 asali nauyi Categories 'yan wasa kafa domin shi:

1. Girmancin dan wasa zuwa 170 cm: nauyi karuwa = 100 (max sabawa na 2 kg.).
2. Girmancin dan wasa zuwa 178 cm: nauyi karuwa = 100 (max sabawa na 4 kg.).
3. Girmancin dan wasa a kan 178 cm: nauyi karuwa = 100 (max sabawa na 6 kg.).

Mahalarta ake auna a bakwai daban-daban postures haka abin da suka kasance iya nuna mataki na ci gaba kowane tsoka (biceps / triceps, kafadu, da baya, latsa, da kafa).

horo

Kamar yadda muka rubuta a sama, wannan bodybuilding a kowace shekara janyo hankalin more kuma mafi mutane da suke neman wani kyakkyawan jiki. Daga cikin mafi m 'yan wasa da suka riga zama wani tsafi saboda mutane da yawa, za mu iya rarrabe Haruna Curtis (Hãrũna Curtis), Alon Gabay (Alon Gabbay), Jason Duariku (Jason Dwarika), Brock Kunika (Brock Cunico), Greg Plitt (Greg Plitt) . All daga cikinsu za mu sau da yawa ganin on TV da kuma mujallar inuwõyi, labarai bodybuilding bayar da rahoton su gaba nasara. Horar da 'yan wasa da kansu, kamar yadda mai mulkin, ba sosai daban-daban. M shi 2-3 m, a daya horo ranar motsa jiki. Mai Bodybuilders sa har ya horo shirin yin cikakken rabuwa a cikin yin famfo shirin. Wannan yana nufin cewa ƙiyashi shirin ne kamar haka:

1. Litinin - Chest / latsa.
2. Talata - baya / trapeze.
3. Laraba - kafadu / latsa
4. Alhamis - Allahi ko cardio (a guje, hawan keke).
5. Jumma'a - biceps / triceps.
6. Asabar - kafafu / latsa.
7. Lahadi - sauran kuma cikakken maida.

Kowane sabon mako fara wannan hanya - tare da wannan kaya a cikin wannan tsokoki, amma yin motsa jiki ne mafi alhẽri a canza sau daya a kowace 2-3 watanni don kauce wa habituation. Shi ne ya kamata a lura da cewa mafi muhimmanci shi ne ikon da cewa ya zama kusan wani fifiko a cikin dan wasa na rayuwa. Don cimma sakamako mafi kyau, kana bukatar ka ci abinci tare da high gina jiki abun ciki (kullum rate - 2-3 grams da 1 kg na jiki nauyi) da kuma jinkirin carbohydrates, low-mai (musamman cikakken mai). Zaki ya share na wasanni abinci Bodybuilders amfani ga wanda na furotin, Creatine, BCAA, glutamine, creatine da multivitamins. Su saye shi ne a yanzu babu wata wahala, saboda bodybuilding kayayyakin an gabatar a wata babbar kewayo. Bugu da kari, za ka iya saya dukan fitness kayan aiki, musamman tufafi da na'urorin haɗi (madauri, belts, da dai sauransu).