Classic bodybuilding: ihe ọ bụ?

All eleghị anya nụrụ okwu nke na, ha na-ekwu, bodybuilding bụ ize ndụ ụmụ mmadụ, "bukwa ụzọ sụọ" adịghị adịte aka, dị ka egwuregwu na na niile na ọ bụ na-enweghị isi n'ihi na ndị inyom. A obere ego nke eziokwu dị na ya, n'ihi na ndị ọkachamara na-eji a dịgasị iche iche nke ọgwụ ọjọọ na-arụ ọrụ na nnukwu igwe, n'ezie na-etinye onwe ha n'ihe ize ndụ. Ma, e nwekwara na-akpọ ogologo ndị - ndị na-achọ enyemaka, na-enweghị ukwuu ugwu nke uru ahụ, ahụ. Ya mere, kpochapụwo bodybuilding - a egwuregwu na-enweghị anabolic Steroid na nnukwu ọtụtụ. Ibu 80-90 n'arọ nke ya - nke a bụ norm, ma pịa "jide si" ruo 150-180 n'arọ.

Classic bodybuilding: ihe ọ bụ?

Na mgbakwunye na n'elu eziokwu, na egwuregwu nwere nnọọ ike mgbochi na ụkpụrụ. Otu n'ime isi ihe bụ uto nke ihe na-eme egwuregwu, dabere na nke a kọwara, gịnị kwesịrị ịbụ ya arọ na muscle size. Nke a-enye gị ohere iji nweta ihe ndị kasị adabako na eke physique na-eme egwuregwu, nwere ike ghara kwuru banyere pro-otu na-anata anabolic Steroid, nke na-eme ka o kwe omume 'ịgafe' nke kacha eke muscle uka. Ụfọdụ kweere na kpochapụwo bodybuilding enye bụghị ndị kasị mma nke na-atụ anya na ya pụta, nke bụ ya mere na ọ na-eso ná ndị Olympic egwuregwu. Otú ọ dị, nke a adịghị egbochi ndokwa a dịgasị iche iche nke ihe na ha na-ewu ewu na-eto eto ọ bụla n'afọ. Sami bodybuilders na-ahọrọ ya classic umu ajụwapụ anata ọgwụ ọjọọ mee ngwa ngwa ibu, protein njikọ, na yiri ihe.

asọmpi

Ka ọ bụla ọzọ egwuregwu, kpochapụwo bodybuilding nwere ya iwu na ụkpụrụ, nke kwere ka sonyere na inyocha. Buru ụzọ tụlee 3 isi ibu edemede nke na-eme egwuregwu na-esetịpụrụ ya:

1. Uto-eme egwuregwu 170 cm: ibu abawanye = 100 (max ndiiche nke 2 n'arọ.).
2. Uto-eme egwuregwu 178 cm: ibu abawanye = 100 (max ndiiche nke 4 n'arọ.).
3. Uto na-eme egwuregwu n'elu 178 cm: ibu abawanye = 100 (max ndiiche nke 6 n'arọ.).

The sonyere na-tụrụ na asaa dị iche iche nọrọ nke mere na ha na-enwe ike igosi na ogo nke mmepe nke ọ bụla muscle (biceps / triceps, n'ubu, azụ, pịa, ụkwụ).

ọzụzụ

Dị ka anyị dere n'elu, nke a bodybuilding kwa afọ na-adọta ndị ọzọ na ndị ọzọ ndị na-achọ a mara mma n'ahụ. Otu n'ime ihe ndị dị elu ndị ọzọ na-eme egwuregwu ndị ugbua na-arụsị n'ihi na ọtụtụ ndị, anyị nwere ike ịmata ihe dị iche Aaron Curtis (Aaron Curtis), Alon Gabay (Alon Gabbay), Jason Duariku (Jason Dwarika), Brock Kunika (Brock Cunico), Greg Plitt (Greg Plitt) . All nke ha ka anyị pụrụ mgbe mgbe na-ahụ na TV na magazine mkpuchite, ozi ọma Bodybuilding akọ ha ọzọ ihe ịga nke ọma. Ọzụzụ na-eme egwuregwu onwe ha, dị ka a na-achị, adịghị nnọọ iche. Ihe ọ 2-3 yiri na onye ọzụzụ ụbọchị mmega. Kasị bodybuilders ka elu ya usoro ọzụzụ-eme ka a zuru ezu nkewa na pumping plan. Nke a pụtara na tentetivu atụmatụ bụ dị ka ndị a:

1. Monday - Igbe / pịa.
2. Tuesday - azụ / trapeze.
3. Wednesday - n'ubu / pịa
4. Thursday - Ezumike ma ọ bụ cardio (na-agba ọsọ, ịgba ígwè).
5. Friday - biceps / triceps.
6. Saturday - ụkwụ / pịa.
7. Sunday - fọdụrụ na zuru mgbake.

Ọhụrụ ọ bụla izu-amalite otu ụzọ - na otu ibu na otu uru, ma na-eme ihe omumu bụ mma ịgbanwe ozugbo ọ bụla 2-3 ọnwa iji zere Habituation. Ọ bụ uru na-arịba ama na ihe kacha mkpa bụ ike nke na-na-ihe fọrọ nke nta a mkpa na-eme egwuregwu ndụ. Iji nweta ihe kacha mma results, ị ga-eri nri na-elu protein ọdịnaya (kwa ụbọchị ọnụego - 2-3 grams kwa 1 n'arọ nke ahu aro) na -adịghị ngwa carbohydrates, ala-abụba (karịsịa abubara). The ọdụm òkè nke egwuregwu oriri na-edozi bodybuilders na-eji nke na protein, Creatine, BCAA, glutamine, creatine na multivitamins. Ha nnweta bụ ugbu a ọ dịghị ihe isi ike, n'ihi na bodybuilding na ngwaahịa na-adade ke nnukwu nso. Ke adianade do, ị nwere ike ịzụ ụdị nile nke mma akụrụngwa, pụrụ iche uwe na ngwa (straps, eriri, wdg).