Bodybuilding

Bodybuilding ("telostroitelstvo") - process of extension of muscles at the expense of a hypertrophy of a hypodermic fatty tissue by means of a power training: occupations physical exercises with burdenings, high-calorific food with the sufficient content of proteins, and also various anabolic means.

Integral part of this sport is formation of a relief of a body: for this purpose the program of trainings on bodybuilding joins a training on aerobics, exercises on a weight raising, etc.

Evgeny Sandov is considered the ancestor of competitive bodybuilding: he in 1901 organized a beauty contest of an athletic constitution at men. Sandov was one of the strongest people in the world - it could lift one hand a bar on which both ends sat on the adult, and his breast maintained the weight of three horses.

Classical bodybuilding competitions include three rounds:

• Selection round in which the athlete shows obligatory poses (a double biceps in front, back muscles in front and behind, a breast, a double biceps behind, a biceps sideways, a triceps sideways and a press hip);
• The second round - free skating;
• Final round of bodybuilding - an obligatory and free posing.

Programs of trainings on bodybuilding

Exercises on bodybuilding depending on the task set by the athlete assume serial study of separate muscular groups. Distinguish:

• The program of exercises on force. In work on force the bodybuilder trains, generally the central nervous system. TsNS is, as a rule, recovered longer than other systems and, in this regard, demands more time for recovery. The most important aspect of a power training in bodybuilding is the frequency of repetitions: the more often the movement is fulfilled, the more joins in process of muscle fibers and the athlete becomes stronger;
• The program of exercises on weight. The training on weight excludes need for the high frequency of repetitions - to study each muscular group 2-3 times a week enough;
• The program of exercises on relief (for "drying" of muscles). In this sport special attention is paid to the program of trainings on bodybuilding "on a relief": it is the most complex challenge which performance depends on correctly picked up exercises, physiology and metabolism of the athlete.

Exercises on bodybuilding for the purpose of creation of relief of muscles surely include two main aspects:

• Aerobic loadings (bystry walking, run);
• The food and diet directed to process of combustion of fats.

Food in bodybuilding

Professional athletes note that to go in for bodybuilding without observance of a diet all the same that "to pump up a wheel full of holes, without having closed up in it a puncture". Each bodybuilder is obliged to follow the following rules of food for "drying" of muscles:

• Gradual reduction of the consumed number of calories. Approximate proportions of nutrition value of a diet: 50% of carbohydrates, 40% - proteins, 10% - fats. The tendency to decrease in a fatty layer by 1-3 kg a month serves as a norm indicator;
• Observance of the balanced diet. It is necessary to cut down a diet, first of all, at the expense of animal fats and bystry carbohydrates. The carbohydrates entering a food allowance of the athlete have to be difficult (porridges, vegetables, nuts, fruit, products from coarse flour);
• Food in bodybuilding has to be carried out in the small portions, 5-6 times a day. Fractional food will allow to maintain high rate of a metabolism. At the same time it is not recommended to miss meals, especially a breakfast;
• Reception of enough the proteins suppressing catabolic processes in an organism and protecting muscles during the training. A part of proteins (about 40%) can be received from specialized sports food;
• Control of intake of liquid. Total quantity of the clear water drunk by the athlete has to make not less than 2,5 liters a day. The lack of liquid reduces a metabolism that, in turn, slows down weight loss process.

For obtaining the maximum result in bodybuilding by many athletes use drugs-zhiroszhigateli: Klenbuterol, Efedrin, Tiroksin having a number of contraindications.

Anabolic steroids and testosteronovy boosters which use is authorized in small doses and only with the permission of the doctor help to keep the built-up muscle bulk.

Female bodybuilding

The main difference of a female body from men's consists in other hormonal balance. The dominating hormone estrogen introduces the amendments in the development of muscles in women which is shown in the form of more elegant and distinguished shape of a body. And the female bodybuilding sets before itself other purposes, than men's: the size and force of muscles for women have smaller value, than their form.

Thoughtless copying by women of the exercises on bodybuilding developed for men can lead to undesirable effects, for example, inability to take out and give birth to the child. Intensive exercise stresses can promote increase in arterial pressure, increase of pulse (due to smaller endurance of cardiovascular system), hyperexcitability of TsNS, especially, during the menstrual period. Therefore the female bodybuilding, in comparison with men's, has a number of fundamental differences:

• Before regular trainings by bodybuilding - in order to avoid getting injured of joints - women should achieve strengthening of sheaves by means of special exercises from stretching or Pilates;
• General power exercise in bodybuilding and powerlifting - a press lying - can become the reason of injury of a shoulder. Therefore preparation for it at women has to be carried out long time;
• As the patella at women is subject to shift more often than at men, women should carry out more exercises connected with straightening of legs and almost completely to refuse power exercises with squats.

Educational and training process on bodybuilding, as a rule, is based taking into account cyclic changes of a condition of an organism depending on a menstrual cycle which exerts a direct impact on physical effeciency, endurance, high-speed and power opportunities of the woman in sport.

Contraindications

There is a number of diseases at which power exercises on bodybuilding are prohibited. Scoliosis, osteochondrosis, a hypertension, asthma, diseases of a thyroid gland and cardiovascular system concern to them. Occupations bodybuilding are absolutely contraindicated at pregnancy.