Archive for the ‘Bodybuilding workout’ Category
Body Types
To define the type, so do half the work towards a model figure.Themselves think about.how can different "types" to train the same way? Of course.no! Why hudyshku pitch in aerobics? She's even more of their "to dry"! No.they need to pump up the muscles! A total endomorph? They even have to sleep in the arms of benefit to aerobics! Their main task – to lose fat.And the athletic type – it is generally something particularly rare.People with different types of body will react differently to the same system of training.That which is suitable for one person may not act on another.In short, each type needs its own, highly individual program.Just give it a quick and effective return.
If you take a train on some "popular" sports Benefit.then you have to perform at least 5-6 such exercise.that you personally do not need.Sure.nothing wrong with that will not be – all the exercises anyway helpful.but how much did you lose time.before you reach up to.that you need their exercise!
However, you can answer this question precisely, about a year and a half.In any case.so much for bodybuilders typically spend empty training on general schemes.until finally they find in the sea exercises.systems and methods that.that suits their individual genetics.
Incidentally, the loss of time – this is not the worst.Worst of all, ineffective training destroy faith in the sport, deprived of enthusiasm.
Your type figuryA-shaped shoulders are narrow.pelvis a little wider, the impression of "hard" lower body – full of legs and buttocks, the tendency to deposit fat below the waist (top of the body may even seem to be thin), low metabolic rate (if not specifically follow the diet.weight quickly arrives).
H-shaped or wide average backbone, a small chest full of feet, the visual impression about the same width of the shoulders.waist and hips, the tendency to formation of fatty deposits in the abdomen and thighs, moderate metabolic rate.
I-shaped thin bones; gauntness, weak muscles, and almost no fat, high metabolic rate (no matter how much you eat.do not get fat).
….
.wider pelvis, fat is deposited.basically.on the trunk (back.chest.side), the average rate of metabolism (polneesh only.If you start to have too many).
X-shaped bones of medium-sized, shoulder width is approximately equal to the width of the hips, narrow waist, full breasts, fat deposits are formed on the buttocks and thighs, the average rate of metabolism (polneesh only.If you start to have too many).
Take a closer look into the mirror, and then compare what you see, as described above.Well, after that pull the train.Based on materials from P.Kennedy and M.Greenwood-Robinson
Body Types
To define the type, so do half the work towards a model figure.Themselves think about.how can different "types" to train the same way? Of course.no! Why hudyshku pitch in aerobics? She's even more of their "to dry"! No.they need to pump up the muscles! A total endomorph? They even have to sleep in the arms of benefit to aerobics! Their main task – to lose fat.And the athletic type – it is generally something particularly rare.People with different types of body will react differently to the same system of training.That which is suitable for one person may not act on another.In short, each type needs its own, highly individual program.Just give it a quick and effective return.
If you take a train on some "popular" sports Benefit.then you have to perform at least 5-6 such exercise.that you personally do not need.Sure.nothing wrong with that will not be – all the exercises anyway helpful.but how much did you lose time.before you reach up to.that you need their exercise!
However, you can answer this question precisely, about a year and a half.In any case.so much for bodybuilders typically spend empty training on general schemes.until finally they find in the sea exercises.systems and methods that.that suits their individual genetics.
Incidentally, the loss of time – this is not the worst.Worst of all, ineffective training destroy faith in the sport, deprived of enthusiasm.
Your type figuryA-shaped shoulders are narrow.pelvis a little wider, the impression of "hard" lower body – full of legs and buttocks, the tendency to deposit fat below the waist (top of the body may even seem to be thin), low metabolic rate (if not specifically follow the diet.weight quickly arrives).
H-shaped or wide average backbone, a small chest full of feet, the visual impression about the same width of the shoulders.waist and hips, the tendency to formation of fatty deposits in the abdomen and thighs, moderate metabolic rate.
I-shaped thin bones; gauntness, weak muscles, and almost no fat, high metabolic rate (no matter how much you eat.do not get fat).
….
.wider pelvis, fat is deposited.basically.on the trunk (back.chest.side), the average rate of metabolism (polneesh only.If you start to have too many).
X-shaped bones of medium-sized, shoulder width is approximately equal to the width of the hips, narrow waist, full breasts, fat deposits are formed on the buttocks and thighs, the average rate of metabolism (polneesh only.If you start to have too many).
Take a closer look into the mirror, and then compare what you see, as described above.Well, after that pull the train.Based on materials from P.Kennedy and M.Greenwood-Robinson
A-shaped figure: working on the legs and thighs
Damned "breeches" are not so invincible.as it seems at first sight! Fitness training can help you do exactly as the hip.about what you've been dreaming! General recommendations are as follows.Need your body shape so-called heavy complex exercises.developing several "foot" muscle groups.In addition to the complex.you have to do two or three isolation exercises.targeted to specific muscles in the legs or even part of it.And it eventually will fundamentally change the form of what you below the belt.In these exercises for the lower body to do a high or average number of repetitions.The challenge is.due to the large number of repetitions to strengthen the overall fat burning effect of fitness training is in the hips and legs.Your main problem – to get hip to lose weight.but this does not mean.that in other parts of the body can not give a damn.You should work hard and over the top.Why? To offset the visual emphasis from heavy thighs.(After all, your frail shoulders usually unprofitable emphasizes the severity of this.) There is a "trick".Let's add the upper body muscles while exercising with heavy weights and fewer repetitions.But fear not: weightlifter in a skirt you will not!
Thus, the fitness training program for the A-shaped figures.Weekly schedule is made on the basis of separate workouts: Monday and Thursday classes for the bottom.and on Tuesday and Friday – for the upper body.For whatever program you do, do not forget the aerobics – it will help you quickly get rid of fat.On Wednesday and Sunday you can relax, while aerobic exercise, and these days does not hurt.Saturday – the fifth day of aerobic.Remember, the more you'll do aerobics, lose weight faster!
Exercises.
Hips and buttocks.
Let's start with exercises that will make your "bottom" more slender.
Squats with a broad statement of the feet.
Purpose: the inside of the thighs, buttocks.
Hack squats (feet together).
Purpose: hip side.
Bending the legs while lying on the block.
Purpose: hamstrings, buttocks.
Deadlift with dumbbells.
Purpose: buttocks and posterior thighs.
"Universal" exercise for the buttocks.
Purpose: buttocks.
Upper body.
Your second goal – the development of the muscles of the upper body, in particular – apart.Adding a little bit of muscle and extending shoulders, you balance the heavy bottom.This is a comprehensive approach and a change in the shape of which we have already discussed.
Exercises that we offer – a great way to accentuate the line of the shoulders.Including them in the curriculum.you a few weeks to significantly strengthen the upper body.and your posture will become more graceful and proud.
Dumbbell Bench sitting.
Purpose: the shoulder girdle.
Climbs through the sides of the bench.
Purpose: To rear the shoulder girdle.
Thrust to the chin.
Purpose: The upper area of the shoulders.
Pull-ups in the simulator.
Purpose: upper back and biceps.
Thrust down the block a narrow grip.
Purpose: upper back.
Bench Dumbbell Lying.
Purpose: the pectoralis major muscle.
Curl on the simulator.
Purpose: biceps.
Press down on the block.
Purpose: triceps (back of arm).
"Twisting" with the rotation.
Purpose: To press the top, waist.
Leg raises with the rotation.
Purpose: To press the bottom, waist.
Fitness training program.Monday / Thursday
Purpose: The top of the body, with emphasis on the shoulders.
Warm up: 5-10 minutes walk to walking pace
Style of training: Working with a large weight and small (6-12 times) the number of repetitions
The Workout.
| Exercises | Sets** | Repetition |
| Dumbbell bench press because of the head | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Climbs through storonyna bench | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Thrust to the chin | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Pull-ups in the simulator | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Press down on the block a narrow grip | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Bench Dumbbell Lying | Warm-up set (With light weight) 3 * |
10.12 |
| Curl on the simulator | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Press down on the block | Warm-up set (With light weight) 3 * |
10.12 6.10 |
* Increase the weight for each successive set.
** If you've never done exercises with weights.perform only three sets (one for warm-up and two to load).
Aerobics.
After weight training go to the aerobic.Suitable dance aerobics.step."Ski" or "ladder" simulator.stationary bike or trainer to slip.Tuesday / FridayPurpose: Slender "bottom" of the body
Warm up: 5-10 minutes walk to walking pace
Style of training: Moderate weight and high (12-15 times) the number of repetitions
The Workout.
| Exercises | Sets** | Repetition |
| Squats with a broad statement of the feet | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Hack squats, leg together | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Bending down in the simulator | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Deadlift with dumbbells | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| "Twisting" with the rotation | A | Not less than 25 |
| Lifting the legs with the rotation | A | Not less than 25 |
* Increase the weight for each successive set
** If you've never done exercises with weights.perform only three sets (one for warm-up and two to load).
Aerobics.After weight training go to the aerobic.20-30 minutes of brisk walking.
Wednesday / Sunday
Recreation
Saturday
Objective: Fat Burning
Aerobics.
Start with five minutes' walk walking pace (warm).Then 30-45 minutes of intense training: Ideally,.10-15 minutes on a stationary bike.10-15 minutes on rowing, and 10-154 minutes on a ski simulator or ladder.Do not forget to exercise a little walk to regain normal heart rate.If all or some of the simulators available to you.can do the traditional types of aerobics.such as walking with weights.sports walking or jogging, etc.
Remember, orderliness and consistency – the foundation of any success!
Based on materials from P.Kennedy and M.Greenwood-Robinson
H-shaped figure: create a wasp waist
You're in luck: the nature of your firm, muscular body.As for the lines of the figure, then your top and bottom more or less balanced.There's only one problem – had fallen forward and belly wide waist.With such a lack of your figure can hardly be called an ideal.
However, closer to the ideal you than other types of women.Explain why.Your muscles from birth strong, very quickly respond to the shaping exercises with weights.This means that you much easier than all the rest, give your body a really perfect form.
So, your first goal – to lose fat around your waist and strengthen your abdominal muscles.
Many people believe.what a way to get rid of fat around the waist is simple – every day.mole.need to fall "swing" press.But this amateurish approach.Do you personally."Shaking" the press.strengthen the muscles and only: You may.someone else and still exercises help lose fat.but just not your type.Belly fat given to you by nature, and therefore only nepodatliv.Some exercises are, alas, will not help.How can that be? The optimal solution – "to strike" at the waist combination low-fat diet.aerobics and fitness program.targeting the abdominal muscles.
Which diet is best? Remember.we are not talking about total restrictions! If you even think there is very little.it only hurt his.From the diet the body will weaken.and you can not develop that level of intensity of the sport effort.which leads to success.In fact,.as you can watch "rock" and long hours daily aerobics.if you sit on the poor diet?
What do you need? Start with the exception of fatty foods.Less oil, fried, stewed or any other material impregnated with fat, food.Less mayonnaise, cheese and sausage.If the meat is cooked.If the vegetables, then cooked or simmered in water.
Why should begin with fat? The fact that they play a major role in our obese.The more fat you eat, the more they are going to end under the skin.
The second most "harmful" for you are sweet.In response to sweet body releases the hormone insulin.It stimulates fat cell susceptibility to dietary fat.Figuratively speaking, they are "open" for fat and easy to absorb.In this sense, confectionery doubly dangerous.They contain sugar and fats.Clearly, from pastries and cakes you have to give up in the first place.But there are hidden dangers.For example, soft drinks, the same as "Coca Cola".In one of her glass containing 6 tablespoons of sugar!
If such a diet does not work, move on – limit the intake of bread, pasta and noodles.Instead, eat more vegetables, potatoes, cereals and cereal.It certainly works!
And more.Remember: you can not then "sit" on a diet, then throw it.As a result of the "pendulum" you get a waist like a hippo.The mechanism here is the.First, using a diet you lose a few pounds.Then go back to normal food again and type them.But even with a small surplus! Moreover, experience shows that new fat is stored around the waist is.Cause you already know: the fat cells around the waist and the biggest "zhiroemkie".
Aerobics narrows the waist! With aerobics you again very lucky.Science has identified.that some species of aerobic (45 minutes several times a week) purposefully make "thin" area is the waist! What kind of load? Jogging and walking – the most simple and not burdensome exercise!
We draw your attention to the following.Walk or run you need large quantities.And.in any case do not give a lesson on the pretext of high employment! Well, if you ignore our advice.that with age your belly will grow more and more! These are the features of your genetics! So.repeat.walk and run as much as possible – at least on the street.even in the hall on a treadmill.
Immediately have to warn you: in comparison with other parts of the body the abdomen is different.speaking in medical terms.increased lipolytic activity.In other words, fat, hence easier to round up.So, basically, the main task of the H-type is not so complicated.And as quickly as possible to achieve maximum results.spend aerobic exercise five times a week.
Exercises.The program aims to strengthen the entire body.but emphasis.of course.placed on the exercise.help get rid of fat around the waist of a life buoy.The program is based on the principle of separate training sessions: Wednesday and Saturday to press exercises.On Monday and Friday – for the other parts of the body.As usual, for burning fat in the program included aerobic exercise.
Hips and buttocks.Lunge forward with dumbbells.
Purpose: thighs, buttocks.
Flexion of one leg.
Purpose: hamstrings, buttocks.
Back Extension.
Purpose: buttocks.
Upper body.Crossovers.
Purpose: pecs.
Bench in the simulator.
Purpose: Shoulders.
Lifting weights through the side on an incline bench.
Purpose: Shoulders.
Traction on the block to the abdomen while sitting.
Purpose: The upper and middle back.
Concentrate on lifting biceps.
Purpose: biceps.
Dips.
Purpose: triceps (shoulder / hand back).
Extension of the hands on the lower block.
Purpose: triceps (shoulder / hand back).
Exercises for abdominal muscles.Strong abdominal muscles have a unique ability: for the sake of its own energy make-up they burn belly fat even while resting.And it means.that stomach pumped you never will acquire Zhirkov.
"Twisting" on the bench with tilt down.
Side "twisting".
Lifting your knees in Vis.
The slopes of the sides with dumbbells.
Fitness Training Program.Monday / Friday Objective: To strengthen and "balancing" of the upper and lower body.
Warm up: 5-10 minutes walk to walking pace.
Style of training: Moderate weight with high reps (12-15).
The Workout.
| Exercises | Sets | Repetition |
| Lunges with dumbbells | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Flexion of one leg | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Back Extension | 1 (no complication) | 25-50 |
| Crossovers | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Lifting dumbbells by side on an incline bench | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Traction on the block sitting in the stomach | Warm-up set (Low weight) 2-3 * |
10-12 12-15 |
| Concentrated lifting dumbbells for biceps | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Push-ups (in simulator) | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Extension of hands on the lower block | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| "Twisting" on the bench | A | 15-25 |
| Exercises | Sets | Repetition |
| "Twisting" on the bench with tilt down | 2.1 | 15-25 |
| Side "twisting" | 2.1 | 15-25 |
| Lifting your knees in Vis | 2.1 | 15-25 |
| The slopes of the sides with dumbbells | 2.1 | 15-25 |
Based on materials from P.Kennedy and M.Greenwood-Robinson
Training methods
Training mid-level athletes After the initial course of training, bodybuilders suited to the average.They already had enough skills, the body stronger and prepared to further stress.Exercising to increase muscle mass.athletes in their system of exercises for each muscle group should pick up on one base and one isolating exercise.The base is executed in four approaches for 6-8 reps, and the isolation of 3-4 approaches for 8-12 reps.If one or another group of muscles well developed.then it is quite enough for one basic exercises.Isolation and can not do.Below we offer two sets of exercises to train mid-level athletes.Exercising three times a week, builders can work on them for 12 weeks.
A system of exercises
A.Deep squats on his shoulders
2.Quadriceps muscle in the wall of the sitting two feet
3.Bench bar, lying wide grip
4.Divorce dumbbells lying
5.Deadlift, relax the knees
6.Giperikstensiya ("good morning")
7.Thrust vertical block to the chest
8.ôÑÇÁÇÁÎÔÅÌÉÉÌÉÇÉÒÉ×ÎÁËÌÏÎÅÏÄÎÏÊÒÕËÏÊ alternately
9.Bench bar, sitting on the heads of a wide grip
10.Mahi dumbbells in hand while sitting
11.Biceps Standing Barbell
12.Dumbbell biceps sitting together on an incline bench
13.Dips on bars
14.Triceps Lying Barbell
15.Shin in the machine stand
16."Donkey"
17.Abdominal muscles: the rise of the body on an inclined board
18.Abdominal muscles: the rise of the legs in Vis-ups
2, the system of exercises
A.Deep squats on his shoulders
2.Biceps femoris lying two feet or lunges with a barbell on your shoulders
3.Bench bar at an angle on an inclined bench
4.Divorce is at an angle to the dumbbell incline bench
5.Deadlift straight legs
6.Giperikstensiya ("Good Morning")
7.Thrust vertical block to the chest wide grip
8.Thrust rod in the slope of both hands
9.Bench Dumbbell standing together
10.Mahi dumbbells in hand while standing
11.Dumbbell biceps alternately sitting
12.Biceps with a barbell on the bench Scott
13.Triceps Barbell standing
14.Triceps while standing in the block
15.Shin in the machine stand
16.Shin in the machine sitting two feet
17.Abdominal muscles: the rise of the body on an inclined board (you can with the weight)
18.Abdominal muscles, "squeeze" or pulling the knees while sitting on a bench
Competitive level of bodybuilding
Having a previous preliminary stage of training.before each dealing with is the question: what to do next? There are two solutions to this issue – continued occupation purely recreational areas or to achieve competitive bodybuilding vertices.No doubt.bulk selects the first path.but there are quite a few.who want to try to find happiness among the "gods of Olympus" – after all, a champion of higher levels may be far from each…Since the.that our main goal – is filling in the gaps of knowledge of truths kulturisticheskih.so this time we do not dwell on the wellness area of bodybuilding..
Competitive level is inseparable from such a thing as a split, T.e.dividing the training into separate parts.Athlete.depending on his physical condition.goals and objectives.can successfully and efficiently navigate all kinds of Split – ranging from four and ending double or even triple split.and in each of them can use a wide variety of modern training principles of bodybuilding.Along with the above.Every bodybuilder should clearly remember.his muscles after a workout should be restored.otherwise progress will not happen.and appeared excessive fatigue often leads to injury.Generally accepted recovery time – 72 hours.At first it may seem.that it makes it impossible frequent training.but actually it is not true – it must rest 72 hours, only the group of muscles.which has been in training load.so.well apart and calculating their split.athlete even at six workouts a week can give your muscles a needed rest.no regard to the latter predsorevnovatelnyh loads.Sure.these muscle groups.as shin.abdominal.forearm require a shorter recovery time and can train more often.than others.
Accounting system of exercises.athletes in the competitive level for a group of muscles is usually made by one base and two isolation exercises.as shown in our system nizhepredlozhennoy.
Exercise system builders a competitive levelMonday – Thursday
| № exercise | approaches | repetition |
| A.Bench Dumbbell standing together | 4 | 8 |
| 2.Thrust to the chin bar | 4 | 10 |
| 3.Divorce expander itself Note: Exercises 1, 2, 3 are executed in trisete |
4 | 14 |
| 4.Biceps with a barbell sitting | 4 | 8 |
| 5.Triceps Lying Barbell | 4 | 8 |
| 6.Biceps with a barbell on the bench A.Scott | 4 | 10 |
| 7.Triceps while standing in the block Note: Exercises 4, 5, 6, 7 are performed in a giant set (approach). |
4 | 12 |
| 8.Forearm with a barbell sitting nahvatom (grip at the top) |
4 | 15 |
| A.Deep squats on the shoulders |
4 | 6 |
| 2.Biceps femoris lying | ||
| two legs | 4 | 10 |
| 3.Quadriceps muscle in machine sitting 4 Note: Exercises 1, 2, 3 are executed in three Sete |
12 | |
| 4.Shin in the machine while sitting with one leg alternately |
5 | 14 |
| 5."Donkey" | 5 | 14 |
| 6.Bench in the leg press machine | 5 | 15 |
| 7.Lunges with a barbell on your shoulders, | ||
| with rocking | 5 | 20 |
| 8.Abdominal muscles: the rise of body on an inclined board (you can with the weight) |
5 | 15 |
| 9.Abdominals: leg lift Lying on a bench Note: Exercises 8 and 9 are executed in the Super Series. |
5 | 15 |
| A.Bench press wide grip |
4 | 8 |
| 2.Divorce dumbbells lying | 4 | 10 |
| 3.Dips on bars (you can with the weight) | 4 | 10 |
| 4.Pullover with a barbell bent hands | 4 | 10 |
| 5.Deadlift bent legs | 4 | 8 |
| 6.Thrust rod in the slope of the two | ||
| hands | 4 | 10 |
| 7.Traction unit to a vertical Breast |
4 | 10 |
| 8.Pulling shoulders with a barbell in the hands of | 4 | 10 |
| 9.Bench bar because of his neck standing up | 4 | 10 |
Anatomic types of
Each athlete.bodybuilders.knows from experience.that different people react to the same exercise in different ways.
One of the best ways to fit a variety of exercises to the physical structure of the individual – is to use the system.which divides the structure of the human body into three distinct categories (ectomorph.Mesomorph.Endomorph).
Of course strict compliance with only one category did not actually meet.Everyone especially the perfect balance of all three types of physical.therefore choose the type of.that is closest to your own.Try to find out features of your structure in accordance with the data types.before you start developing your own training program.
Each athlete should strive to develop your body in the correct proportions.so it is important to record changes in the body with tape ernoy.If measurements are carried out regularly.monitor progress will be relatively easy.that will osonovoy for uniform physical development in accordance with the characteristics of your building.
Ectomorph is characterized by a relatively short upper body.long arms and legs.narrow feet and wrists.and a small body and relatively narrow shoulders.Ectomorphs typically have long.thin muscle.have built up very slowly.and very limited reserves of fat.
The main purpose of training for ectomorphs is the increase in body weight.Consequently ectomorph.need to consume more calories.than average need.so.to build fat reserves.
Calorie intake of calories can be improved by good nutrition.but it should be remembered.that calorie.necessary for building muscle.should not be spent during sports (eg.jogging or swimming).Ectomorph is usually lacking in strength and endurance for long workouts.therefore, should first carry out a major exercise.You have to do an adequate rest break, the body does not overtax.To ensure the ectomorph to build muscle should place special emphasis on strength training.
TRAINING FOR ectomorph ectomorph For a typical main goal is.to gain weight, preferably in the form of quality muscle mass.Even with the strength and stamina for marathon running.ectomorph finds.that his muscles are growing very slowly.and he often has to force himself to eat more than usual.to ensure that weight gain.Therefore, for ectomorphs I recommend:
A.Include a lot of intense weight training in a program for maximum muscle building.Your program should be based primarily on work with heavy weights and low reps (6-8 reps after a good workout).
2.Learn to train intensively, so that each series was at the expense of.This way you can make your workout is relatively short, without sacrificing quality (14 to 16 series on one of the main parts of the body instead of 16-20 episodes).How should rest between the series and give your body enough time.to recuperate between workouts.
3.Pay close attention to their nutrition.Consume more calories.than you're used to, if necessary.drink protein shakes.to replenish the body's energy resources.
4.Remember that you are trying to convert food energy into body weight.So do not burn a lot of energy.too carried away by such occupations.as aerobics.run.swimming and other active sports.Cardiovascular training is desirable and necessary for the health.but that.who spends several hours a day in aerobic exercise outside the gym.will be much harder to build muscle in training.
Mesomorph mesomorph has a strong body.a long upper body.developed muscular system and greater physical strength.Mesomorph can build muscle without too much difficulty.but it should try to keep the right proportions.This is best achieved by a combination of weight training and exercises to tone povyshayuschik.The more varied training program, the better developed muscles in the right proportions.Training can last a long time and include short rest breaks.
With regard to food.mesomorph should ensure that.not to increase the weight at the expense of too many calories.The food should be balanced and rich in protein.
TRAINING FOR A mesomorph mesomorph can relatively easily build muscle mass.but he must be a fairly diverse program of exercises.to develop his muscles in proportion and have a nice shape.and not just dense and massive.That's what I recommend for mesomorph:
A.Emphasis on quality.detailed training with the isolation of individual muscle groups along with the basic exercises to increase muscle mass and strength.You can easily increase the amount of muscle, so you can work from the very beginning of their shape and clarity.
2.Mesomorph so rapidly gaining weight that they do not have to worry about saving energy or overtraining.Standard training (16 to 20 episodes per body part) is well suited, and you can adjust the rest periods between series, in its sole discretion.
3.A balanced diet with plenty of protein.allows you to maintain a level of calories.at which the maximum deviation of the weight of the tournament form of no more than 10-15 pounds during the year.It is not necessary to gain 30-40 pounds, and then with great effort to get rid of this weight before a competition.
Endomorph endomorph is characterized by a flexible muscular system.a round face.short-necked.wide hips and large reserves of fat.
Endomorph as easy as muscle mass and mesomorph.Endomorphism sludet try to reduce fat stores.therefore, training should include a variety of exercises and a lot of reps with short breaks to rest.
Endomorph should pay special attention to diet to reduce body fat and do not accumulate new.Endomorph must adhere not only nizkokalariynoy diet, but the balance of power.Food should provide the necessary body proteins.fat.carbohydrates.vitamins and minerals in sufficient quantities to avoid them difitsita.
TRAINING FOR endomorph endomorph is usually not too difficult to build up muscle.First of all, it should focus on.to get rid of fat.and then the special diet.Therefore, endomorph, I recommend the following:
A.The increased volume of high-speed train with more reps (at least 10-12 before MTBF).with very short rest periods.to burn as much fat.Whenever possible, perform a few extra episodes: it helps to lose weight faster.
2.Additional aerobic exercise.for example.cycling.jogging and other activities with high physical activity.Workout in the gym too burns calories.but not so intensively.as a daily cardiovascular exercise for 35-40 minutes.
3.Low-calorie diet with a properly chosen balance of nutrients (see.section "Power").No need to exclude anything, but consume a minimum amount of protein, carbohydrates and fats.Vitamin and mineral supplements are necessary for.to compensate for possible deficits of important minerals.
X-shaped figure: there is no limit to perfection
X-type is considered a classic female figure.Bottom and top are proportional, among them – a narrow isthmus waist.The proportions of your figure close to perfection.And yet, do not relax.poor diet and exercise.and age.can spoil your shape.Already in the 20 years the muscles begin to lose their elasticity.And after 30 years affected by other factors, hormonal changes, childbirth, and t.Dr..In order to maintain your figure, you must eat sensibly and do physical exercises.
Your main goal – to strengthen the muscles.thus maintaining its unique figure in the form of the "hourglass".To do this you have to train 3 times a week every other day.If you want to lose weight, you should rest between sets no more than 30 sec.And approaches can be increased to 1-2 on the prescribed.
Perform aerobics 4-5 times a week.Of aerobic exercise is best for you – walking, running, stepper, exercise bike.
Exercises.Hips and buttocks.Hack squat with an average of foot.
Purpose: upper thigh, buttocks, calves.
Lunges with dumbbells to the side.
Purpose: thigh (inner and posterior regions).
Leg Curl Standing.
Purpose: hamstrings (back thigh), buttocks.
Upper body.Bench in the simulator.
Purpose: pecs.
Circular lifting dumbbells.
Purpose: pectoral muscles (especially the outer parts).
Negative pull-ups.
Purpose: upper back.
Jackets.
Purpose: To spin, pecs, triceps.
Bench dumbbell with one hand.
Goal: the front and outer part of the shoulders.
Podmy front.
Goal: the front of the shoulders.
Twists on the block.
Purpose: press.
Lifting the biceps lying.
Purpose: biceps.
Extension of the hands in the slope.
Purpose: triceps.
Fitness training program.Ponedelniksredapyatnitsa Target: Maintain or burning of excess fat.
Warm up: 5-10 minutes leisurely walk.
Style of training: Moderate weight, high reps (12-15).
The Workout.
| Exercises | Sets | Repetition |
| Hack squat with an average placement of the feet | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Lunges with dumbbells to the side | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Leg Curl Standing | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Bench in the simulator | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Circular lifting dumbbells | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Bench dumbbell with one hand | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| The rises in front of | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Negative pull-ups | 1 set with a body weight | How much will |
| Jackets | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Twists on the block | 2.1 | 25-50 |
| Lifting the biceps lying | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Extension of the hands in the slope | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
Based on materials from P.Kennedy and M.Greenwood-Robinson
T-shaped figure
If you have narrow hips and thin legs and upper body a lot more then you think of the T-type.In order to balance the upper and lower body, it is necessary to facilitate the top and add to the bottom of the body.As a way to reduce upper-body techniques can be used "supersets".Superset – two exercises on the same muscle group performed one after the other.
On Monday and Thursday you work the upper body on Tuesday and Friday – down.Also, try all these days (and, ideally, and Saturday), aerobics.
The training program to facilitate the "top" T-type.Bench press with dumbbells ganteleyRazvedenie (on an incline bench).
Lifting dumbbells in hand dilutions in the slope.
Craving a dumbbell rukoyTyaga on the upper block to the chest.
Curl on the block
Lifting dumbbells for biceps to wrist rotation.
Pushups from skamiRazgibaniya for head.
Monday / Thursday Before the training, be sure to warm up.As an example – 5-10 minutes leisurely walk.
The exercises should be in the form of supersets of moderate weight and high (12-15) repetitions.
The Workout.
| Exercises | Sets | Repetition |
| Superset: Dumbbell bench press plus breeding on an incline bench | Two superset 30-45 seconds with a break * | 12-15 for each exercise |
| Superset: lifting dumbbells in hand plus the dilution in the slope | Two superset 30-45 seconds with a break * | 12-15 for each exercise |
| Superset: thrust with one hand thrust plus the top block to the chest | Two superset 30-45 seconds with a break * | 12-15 for each exercise |
| Superset: curl on the blocks, plus lifting dumbbells for biceps to wrist rotation | Two superset 30-45 seconds with a break * | 12-15 for each exercise |
| Superset: push-ups off the bench prlyus extension due to head | Two superset 30-45 seconds with a break * | 12-15 for each exercise |
| Exercises | Sets | Repetition |
| Poluprisedanie with a narrow of foot | Warm-up set (Lightweight) 2-3 * |
10.12 6.10 |
| Leg press with a narrow formulation of the feet | Warm-up set (Lightweight) 2-3 * |
10.12 6.10 |
| Leg Curl | Warm-up set (Lightweight) 2-3 * |
10.12 6.10 |
| The rise on your toes while standing | Warm-up set (Lightweight) 2-3 * |
10.12 6.10 |
| "Twisting" on the floor | A | Up to 25 or more |
| Inverse "twisting" sitting | A | 15-20 |
Based on materials from P.Kennedy and M.Greenwood-Robinson
Start
First a few words for those who are not yet a connoisseur kulturisticheskoy kitchen.Lately.published many manuals for beginners.bodybuilding.therefore, we believe.that many elements of training are interested will find there.Below we give only brief information for beginners.trying to pay more attention to the problems.on a more or less mature bodybuilding at competitive level.For example, two systems offer the novice exercises.For such systems, the athletes trained three times a week.usually making the workout on Mondays.Wednesdays and Fridays.and in the rest of the week resting.
The first three weeks of each exercise is sufficient to make three sets of ten repetitions exception – it's an exercise for the abdominal muscles and lower leg.that can be done in the approaches to twelve repetitions.On the fourth week in "squats with a barbell on his shoulders," you can enter the execution of twenty reps in the last.the third.approach.At the fifth week of doing this exercise for twenty repetitions already in the last two approaches.and the sixth week and in each case exercises.
To train our two systems for beginners offered during the 12-15 weeks (each).The last four weeks of training exercises of each system need to change the number of sets and repetitions.performing 6-8 reps 4 sets.
System of exercises for beginners bodybuilding
A system of exercises
A.Deep squats on his shoulders
2.Bench bar, lying wide grip
3.Deadlift straight legs
4.Thrust rod in the slope
5.Thrust rod in the slope at one end
6.Bench bar because of the neck wide grip
7.Pulling shoulders with a barbell in the hands of
8.Biceps Standing Barbell
9.Triceps Barbell standing
10.Calf muscles vstanke sitting two feet
11.Bryushnoypress: The Rise of the body on an inclined board
2, the system of exercises
A.Deep squats on his shoulders
2.Bench bar, lying wide grip
3.Thrust rod in the slope of a wide grip
4.Bench bar, standing for the neck wide grip
5.Biceps Standing Barbell
6.Triceps Barbell standing
7.Calf muscles in the machine stand
8.The abdominal muscles "burning"
Concentration.
Despite the level of sports training and bodybuilding everyone must always remember.that the basis of the progression of the result – a concentration of.In our case, this ability to focus their thoughts athlete so.to him during the execution of exercises nothing could distract.Working on the projectile.athlete should try to think about exercise.about.as the projectile moves.how to move his muscles.
For the maximum concentration can not do without connecting imagination.Performing exercise an athlete can.for example.represent.in his muscle fills with blood through the vessels.as they get fat from this.grow.Everyone is familiar with the example of Arnold Schwarzenegger.when.working on the muscles of the biceps.He imagined their huge tops of mountains rising.I want to emphasize that the ability to concentrate – is a hallmark of high-level bodybuilders.
Among the many such professionals.that during a workout at all with no one talking.them nothing.and no one can distract.Sometimes vice versa – the inability to concentrate for some of them train alone.to a full house they did not prevent trainees.In this case, the result of training, of course, is higher.For example, MP.Olympia A.Scott said.that in his training, he equates the approach of each repetition by the value of.but each approach – a series of approaches.
Achieve this result is only possible with good concentration.
Warm-up
The need to warm up before exercise – everyone knows the truth.Warm-up "warms up" the body and prepares the muscles to work, which excludes personal injury when a classroom.Often in such an exercise workout included, which cover the entire body.To do this well are the exercises for abdominal muscles.in which to varying degrees, involved in the work many muscle groups.Besides the general warm-up before exercise.before the execution of each exercise should be done with an approach 2 / 3 weight to the projectile.It also serves as a warm-up.but not the whole body.and only one group of muscles.which is involved in the work of the performance of specific exercises.
Sets and reps.
The number of sets and reps in an exercise depends on many factors.of.as general physical training stride.tactical and strategic goals of training.training period in which the annual plan is in training and t.Dr..
Scientific research and experiments show.that for muscle growth muscle to get the voltage for 36 seconds.that even with the five approaches is not always possible.If the voltage is shorter.then eventually progresses only force.so often in athletes.with smaller amounts of muscle.but who can better connect their neuro-motor connections.force is sometimes more.for example.in powerlifters.Working on the force, repetition rate of execution is very fast.
It is known.that the joint forces of progress and growth of muscle mass in athlete must execute approach exercises 6-8 reps with 84-88% of maximum weight in the projectile.Average pace of execution of the repetition – the path of the projectile down takes 4 seconds, and up – 2.When the athlete is working on the development of endurance, the path the projectile takes 4 seconds down, and up – up to 10.Performance is extremely slow.This is when the number of repetitions in the approach of 15 to 25, well-developed common aerobic, endurance.In the first year of training novice athletes should not do in the approach of 1 to 3 reps with maximum weights on the equipment.This will save them from injury, which in future could seriously affect the future training.As an exception – once in 6-8 weeks, you can do a trial implementation in a particular exercise, Most bodybuilders are "trying" to exercise its power "bench press" and "squats on his shoulders"
Mp.Olympia F.Zane believes that training is often necessary to change the number of repetitions.For example.He recommends that you do 8-12 reps of the exercises from 80% of the weight on the equipment.then.with the increase approaches.should increase and the weight on the equipment.In short, he recommends a progression of weight up.In the latter approach, good to lose weight to 60% and to 15-25 reps.This approach has a positive effect on the growth of muscle mass in athlete's stride.
Many famous bodybuilders think.that each approach, the most valuable exercises repeat the last two.which are executed with the greatest power and computation.It was they who contribute to the further progress of the growth of muscle mass and strength in stride bodybuilder.In addition, the athlete must not forget those 36 seconds, which we mentioned earlier.
From it we can get the information needed to plan training.compilation of systems of exercises.learn about sets and reps.Between them.
As you can see, all the exercises are divided into basic and insulating.In the basic exercises, tends to be involved one large and several small groups of muscles.It's bulky, heavy exercise, promote the growth of overall muscle mass and strength, t.to.They include the work of a lot of weight on the equipment.For example, the activity "bench press".It includes the effect of the pectoral muscles.which take 70% of the total work.such thinking and the particle.as spin.trapezoid.shoulders.which divide the remaining work.
In the exercise of isolating muscle exercises or part of it with almost no contact, t.e.isolated from other muscles.No doubt.complete isolation can not be.but.comparing with the basic exercises.we can safely say..Typically, performing isolation exercises, bodybuilders do 8-15 reps on, t.to.they are mainly aimed at improving the quality of muscles and are mainly used in the preparation of predsorevnovatelnoy.
uprajneniy_nachinauhix.I will show you 2-3 simple but effective exercises for each body part.
Hands
Let's start with the hands.Hand can be divided into three main parts: the biceps, or biceps.triceps brachii triceps or.and forearm.
Basic, basic exercise for the biceps – curls with weights.There are many variations of this exercise.You can do it with a barbell or dumbbell, standing and sitting.
Triceps.This is the biggest muscle arms, and the least active muscles of the body.I like to work the triceps.When it is well developed, the hand looks great.The best exercise for the triceps – bench press is a narrow grip and extension barbell lying.Dips are also very good exercise.Moreover, it still affects the chest muscles.For the best forearm exercise is the wrist flexion.
Shoulders and trapeze
For me, the deltoid – the most difficult muscles.The best exercises for deltoid – presses, and for the trapezius muscles – Schrage (shrug).Schrage should comply with more weight, just so you can work out well trapezius muscles.
Chest
Pectoral muscles most pliable, and well developed in almost all bodybuilders.Chest muscles are divided into upper and lower.Bench on the bench – the best exercise for their development.However, this exercise has options – on a flat bench presses.on an incline bench presses his head up.and presses on an incline bench upside down.At the top of the pectoral muscles are working on an incline bench presses his head up.at the bottom.respectively.presses on an incline bench upside down.The next most important exercise – raising dumbbell lying on a flat bench.It can also be performed on the simulator.
Back
Back muscles – the biggest muscles in your body.Conventionally, they can be divided into upper, lower and side.For the upper muscles used in thrust angle wide grip.A good exercise is also an m longing for the belt in a sitting position.It runs on the simulator.For the study of the lower back muscles, try the following exercise.It's called "Superman".Lie on the floor, face down, stretch your arms and legs in a straight line.Now cave in the back and raise your arms and torso as far as possible up.Hold this position for a second.Get down.This is one rep … Trainers as well develop lower back muscles.For the development of lateral muscles perform pull-ups until it touches the upper rungs of the chin grip and traction bars in the slope of the average grip.These exercises will give a V – shape your torso.
Feet
Well-developed legs are really impressive.Squats – definitely the best exercise for legs.Any bodybuilder will confirm this.The legs are divided into 3 parts: the extensors (quadriceps), flexors (hamstrings) and calf muscles.For the study of the quadriceps using squat and straighten the legs on the simulator.For the hamstrings the best exercises – flexion of the legs on the simulator and a dead pull on straightened legs.Shin – a raise on your toes while sitting or standing.
The abdominal muscles
Certainly, the development of the abdominal muscles is one of the most difficult tasks for the novice.These muscles require long and thorough training.To manifest in your stomach coveted squares.you need to minimize body fat.To me well are crunches, lifts the body from a prone position and tilts to the side.Climbs the trunk affects mainly the lower part of the abdominal muscles.Side slopes – on obliques.Obliques can be to work in two ways:
A.Standing with a dumbbell in one hand, follow the slope to the sides, while trying not to bend your knees.
2.Take a position in which the executed crunches.Get your hands behind your head.Now raise your torso and touch your elbow contrasting knee.Feel the muscles? Hold this position for a second.Return to starting position.This is one repetition.
So, I showed you a few exercises for each body part.Now I make a few clarifications.
Hands
Biceps
Standing Curls 8-12 reps
Curls with dumbbells while sitting on an incline bench 8-12 reps
Triceps
Bench press 8-12 reps narrow grip
Extension of the hands of lay 8-12 reps
Shoulders
Rod standing presses 8-12 reps
Schrage 8-12 reps
Chest
Rod standing presses 8-12 reps
Bench press (incline bench to head up and head down), 8-12 reps
Breeding Dumbbell Bench 8-12 reps
Back
Upper back
Thrust rod in the slope of 8-12 reps
Thrust belt to sit on the simulator 8-12 reps
Lower back
"Superman" 8-12 reps
Hyperextension of 8-12 reps
The lateral muscles
Pullups 12-15 reps
Traction in the slope of the average grip 10-12 reps
Feet
Flexors
Bending the legs on the simulator 10-12 reps
Deadlift with straight legs 10-12 reps
Quadriceps
Squats 10-15 reps
Leg extensions for 10-12 reps simulator
Calf Raises (standing and sitting), 12-15 reps
The abdominal muscles
Crunches 15-20 reps
Climbs the trunk 15-20 reps
The slopes of the sides 15-20 reps
Well, now you can make your program.I recommend to work out each body part 1 time a week.Here is a 4-day split, you can try:
Day 1: biceps, back and stomach
Day 2: flexor legs, shoulders and stomach
Day 3: quadriceps, forearm and shin
Day 4: triceps, chest and abdomen
Good luck.And one more thing…. Stay away from steroids.
Anton Hutchinson
