Bodybuilding, powerlifting, fitness - sports.portal ATLET.RU

Fitness and bodybuilding for beginners – training at a comfortable pace with moderate loads to improve the health of the body and tone the muscles. Classes:

• stimulate blood circulation and gas exchange;
• tissue trophism;
• weight loss;
• build muscle mass.

Do you want to play sports, but don’t know where to start a fitness training? If you wish, you can go to the gym and train under the supervision of a personal trainer, or buy equipment and work out at home. In any case, you will have to study techniques, review your diet and introduce new habits. Bonuses await you for your hard work and perseverance. Every week you begin to feel better and less tired. Thanks to fitness, you will forget about flabby muscles and model your shape. Isn't it a tempting prospect for girls who count every calorie and dream of a flat stomach? Fitness for men is an opportunity to build a new body and give yourself brutality.

Who are the loads suitable for?

To stay in sports, you don’t need to be biased towards bodybuilding training and do it under duress. With this attitude you won’t even last a month. Only with an informed decision, the ability to get positive from the process, and the correct selection of a program in accordance with physical capabilities, will you achieve good results.

Moderate and gentle fitness training for beginners is suitable for almost everyone. The list of contraindications is short:

• the presence of an endoprosthesis and a pacemaker;
• oncology;
• serious cardiovascular pathologies;
• epilepsy;
• psychical deviations.

Many sports clubs offer a service called fitness testing. You tell the doctor information about your health, and based on objective indications, he allows or prohibits classes.

"Mr. Olympia"

The first annual international competition among professional bodybuilders, Mr. Olympia, was held in 1965 in New York. The first winner in the history of these competitions was Larry Scott (he received the title of Mr. Olympia for the second time in 1966).

Arnold Schwarzenegger won 7 Olympia statuettes from 1970 to 1980, his record was broken by Lee Haney, the “Black King of Bodybuilding,” who became an 8-time Mr. Olympia champion.

Also follows: Dorian Yates - “British Hippo” won 6 Olympia titles (1992-1997).

He was replaced by Roney Coleman, who has now won this international competition eight times, but surpassing Lee Haney's achievement already seems unattainable. In 2022, Shawn Rhoden became the new champion.

Winners of the competition and the number of their victories throughout history:

And the fight for the main prize in bodybuilding is only getting tougher every year.

What do fitness centers offer?

In the clubs you will find strength and cardio equipment, dumbbells, barbells and a trainer. The fitness program for beginners includes 3 types of practices:

1. Aerobic for training the heart - running, jumping, cardio exercises.
2. Strength training for muscle development and relief formation.
3. For girls - flexibility exercises that provide feline plasticity and grace.

With the help of bodybuilding exercises for beginners - bent-over barbell rows, crossover exercises, complex leg training - you will learn to feel the body and master classic techniques.

From the history of bodybuilding

Three key milestones determined the development of this sport in the last and current centuries.

The Beginning - Eugene Sandow

The first person who began to develop serious training programs was Eugene Sandow, he is called the “Father of modern bodybuilding.”
The most honorable award for a professional bodybuilder - the figurine of the winner of the Mr. Olympia competition - depicts precisely the pioneer of modern professional bodybuilding. Eugene Sandow, a native of Germany, began his career by demonstrating power tricks to the public. However, over time, he realized that it was not only the weight he could lift that was important, but also the beauty of his body.

He developed harmonious, powerful muscles and based his performance program on imitating the poses of ancient sculptors, demonstrating his muscles. Eugene took this show all over Europe and America.

In England, he created a network of athletic clubs, published a specialized magazine, produced training manuals, published his training programs, and in 1901 held the first bodybuilding tournament. He was even appointed personal trainer to King George V of England.

Eugene Sandow died in 1920, according to the official version, as a result of a stroke.

New Level - Wider Brothers

At the time when the Wider brothers entered the game, bodybuilding did not stand still, it had already reached a certain level: training manuals appeared, specialized magazines were published, gyms were opened, and competitions were held.

However, the brothers were able to take bodybuilding to a new level. It is with their name that the creation of the International Federation of Bodybuilding (IFBB) in 1946 and the beginning of the most prestigious competition among professional bodybuilders, Mr. Olympia, are associated.

It was thanks to the Weider brothers that Arnold Schwarzenegger, a bodybuilding legend who became Mr. Olympia seven times, came to America from Austria.

The story of Joe Weider, perhaps a key figure in the popularization of modern bodybuilding, a commercially developed industry with millions of fans, can be seen in the following video.

Modernity - World of Professionals

According to unofficial data, today there are about 300 professional bodybuilders in the world (to get a professional card, you need to win an international competition).

Each professional is assigned to a federation, which pays him money for training and competing.

Only professional members of the IFBB can participate in the Mr. Olympia competition. In addition, members of this organization are not allowed to take part in competitions organized by other associations.

The International Bodybuilding Federation holds competitions among professionals in various categories:

• Mr. Olympia (male bodybuilding),
• Miss Olympia (women's bodybuilding),
• Fitness Olympia (women's fitness) and
• Bodyfitness Olympia (women's bodyfitness),

In which the winners of intermediate competitions in the relevant categories participate.

Arnold Schwarzenegger holds competitions every year:

• Arnold Classic (men's bodybuilding),
• Miss International (female bodybuilding),
• Figure International and
• Miss Fitness International.

Also popular are the Mr. Olympia for Veterans competitions (for bodybuilders over 40 years old) and the Night of Champions.

Where to start a fitness girl

If you've never done strength training before, don't believe the stereotypes about post-workout effects. The belief that after lifting weights girls become like female bodybuilders is nothing more than a myth. Even guys, despite the high concentration of testosterone, which stimulates muscle growth, are not always able to gain large mass.

Start your fitness routine by creating a program. It’s difficult for a beginner to do this on his own. This is why there is a personal trainer. Based on the purpose and physical data, he will offer a comprehensive solution. Fitness training for beginner girls usually includes:

1. Exercise "pendulum" for the lateral press.
2. Bulgarian lunges.
3. Side bends with dumbbells.
4. Squats.
5. Bench leg press in the simulator.
6. Exercises for the buttocks.
7. Fitness exercises for the abs.

To practice at home, choose a hoop, calf exercises, and other techniques from the at-home fitness section. Regardless of the type of training, before the main block, never forget about warming up, after training - about stretching and cool-down, vacuum for the abdomen in the morning.

What is bodybuilding?

Bodybuilding - (from the English bodybuilding - bodybuilding) - the process of body transformation, mainly due to muscle hypertrophy and reduction of fat deposits.

As a sport, bodybuilding has its own competitions, during which participants demonstrate their physique to the judges, for which they, in turn, assign a certain number of points.

The main idea of ​​bodybuilding is that every person, by working on himself, can build the body he dreams of.

The origins of bodybuilding lie in weightlifting, but unlike this sport, a bodybuilder does not care how much weight he lifts. But it matters how the working weight affects the appearance and proportions of the body, how much he was able to work large and small muscles, how prominent and voluminous they are, what is the ratio of fat and muscle tissue in the body.

To achieve significant results in bodybuilding, training alone is not enough; the athlete must pay special attention to his regimen: he must get enough sleep (at least 8 hours of sleep at night), maintain a certain diet, take nutritional supplements, and give his muscles enough time to recover.

In modern bodybuilding, the problem of doping is acute. Many athletes, both professionals and amateurs, risk their health and start taking steroid drugs for quick and impressive results.

However, anabolic steroids should not be confused with nutritional supplements, which contain vital nutrients that every athlete needs so that the body can cope with heavy loads and recover effectively.

How to start practicing at home

For independent bodybuilding training, beginners will need sports equipment for work - dumbbells, fitball, hoop, jump rope, expander, towel for back stretching. Gliding discs or paper plates will replace the elliptical trainer; instead of running on a rubber band, use exercises to develop explosive strength - burpees, different versions of jumps.

Men need: a barbell, stools, a crossbar, parallel bars, a gymnastic roller for pumping up the abs. If there are no problems with sports equipment, you will have to master the techniques and create a training complex yourself. If you don’t distinguish basic techniques from isolated ones, or have no idea how to start doing fitness, buy a subscription for at least 1-3 months or study a ready-made training program for girls and a complex for men for a week. Basic training is designed to work the entire body.

How to do fitness in the gym for men

The main rule for guys is to balance their capabilities with their desires. The main thing is not to overdo it during the starting workouts, do not load the muscles to failure. At first, a bodyweight training program will help you. Then beginners’ fitness classes include:

1. Upper block traction.
2. Exercises for brachialis, triceps and biceps for arm volume.
3. Squats with a barbell to pump up the lower body.
4. Techniques on the back, shoulder array.

You can get acquainted with the types of exercises and see the sequence of performing exercises in the section of the site: bodybuilding in the gym.

Where to start bodybuilding at home? Use:

1. A set of exercises with a barbell at home.
2. Pullover with dumbbell lying down.
3. Seated dumbbell press.
4. Deadlift.
5. French press.
6. Pump up your abs and arms on the horizontal bar.

Bodybuilding, powerlifting, fitness - sports.portal ATLET.RU

Every person wants to be in excellent physical shape.

Some people want to gain muscle mass and become stronger, others want to lose excess fat, but everyone wants to have a healthy and beautiful body, which is a general sign of the health of the whole body.

Today being healthy is in fashion! But not everyone can make their dream come true.

This is exactly what our website was created for.

Our site will help you understand and study “iron” sports as a great science that can create miracles with the human body.

On our website you will find: Methodological materials, a collection of tips and articles about bodybuilding, powerlifting, bodybuilding and fitness: collections of exercises and training, descriptions of sports diets. Stories about famous bodybuilders, photographs. Catalog of fitness clubs and gyms. Forum on power sports. And much more.

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