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.
