Who is a bodybuilder? Bodybuilding in Chernivtsi. Films about bodybuilding

If you want to know what bodybuilding is, then this article is for you. From its contents you can learn its history, categories, training rules, the age at which you can start bodybuilding, its difference from powerlifting, and basic standards.

Bodybuilding, also known as bodybuilding, is the process of building and developing muscle mass through physical exercise and consuming increased amounts of protein. People who do this are called bodybuilders or bodybuilders.

The first competition in this sport took place in 1940. It became widespread after the publication of the book “Men Pumping Iron” (Pumping Iron - video below), which was filmed.

If we consider the development of domestic bodybuilding, it occurred unevenly. Bodybuilding in the USSR was allowed, prohibited and allowed again. Its active propaganda was carried out by prisoners of Stalin's camps and circus performers. And champions in permitted sports and party leaders declared bodybuilding a shameful activity for a Soviet citizen. Therefore, training rooms were set up in basements.

Main types of bodybuilding

There are three main types of bodybuilding:

• Beach;
• Natural bodybuilding;
• Classic bodybuilding.

Natural bodybuilding gets its name due to the fact that this sport completely denies the use of chemicals to build muscles. Currently, natural bodybuilding is not widespread. However, in the USSR, natural bodybuilding was the only possible type of bodybuilding, because it was impossible to get anabolic steroids and steroids then.

Arnold Schwarzenegger practiced classic bodybuilding. Photos and videos can be found on the Internet.

Bodybuilding categories

• up to 70 kilograms;
• up to 75 kilograms;
• up to 80 kilograms;
• up to 85 kilograms inclusive;
• up to 90 kilograms inclusive;
• up to 95 kilograms inclusive;
• up to 100 kilograms inclusive;
• more than 100 kilograms.

However, among women in this sport there are not weight categories, but height categories.

What should a bodybuilding workout be like?

Bodybuilding workouts should be short. Some athletes spend several hours in the gym, driving themselves to complete exhaustion. However, muscle mass does not increase from this. So maybe it makes sense to reduce your training time? Ideally, training in this sport should not exceed 45 minutes, then after this the amount of testosterone in the body begins to decrease, and the level of cortisol, on the contrary, increases. This is very harmful for the athlete’s body, because testosterone helps build muscle tissue, and cortisol destroys it, turning it into fat.

In addition, training in this sport must be structured in accordance with the following rules:

• Matching the bodybuilder’s training frequency;
• Complete muscle contraction during exercise;
• Minimal amount ;
• Varying rest between sets. Compliance with this rule can give rapid muscle growth;
• Alternating high and low weights.

Of course, there are certain harms to this sport. However, knowing how to do bodybuilding correctly, you can easily turn all its disadvantages into advantages.

What is the difference between powerlifting and bodybuilding?

Many people confuse bodybuilding with. Some people believe that powerlifting and bodybuilding are the same thing. However, there is a significant difference between them, which lies in the goals pursued by powerlifters and bodybuilders. A novice powerlifter strives to lift as much weight as possible, while a novice bodybuilder prioritizes the beauty of his biceps. Accordingly, the principles of constructing a training program may differ.

Powerlifting compares favorably with bodybuilding in the time spent on training. Compared to a bodybuilder, a powerlifter can train the maximum amount of muscle in a minimum period of time. Which is of great importance in triathlon.

How should you start bodybuilding?

Many people who choose bodybuilding do not know, as a result of which they make a lot of mistakes. However, before answering the question of how to engage in bodybuilding, it is necessary to say at what age you can engage in bodybuilding.

Of course, everyone decides for themselves at what age they can start training. However, medical experts do not recommend engaging in this type of sport before the age of 18, because it can significantly disrupt the process of growth and development of internal organs, which precisely occurs at the age of 14-18 years.

You should start practicing this type of sport by studying the technique of performing exercises, because an incorrectly performed exercise cannot produce the desired effect.

What are the standards in bodybuilding?

Bodybuilding standards for men and women are different. It is clear that the standards for a woman will be significantly lower compared to the standards for a man. It is depending on the standards met that bodybuilders are assigned categories (first, second, third) and titles (master of sports, candidate master of sports, master of sports of international class).

Is bodybuilding good or bad for your health?

There can be both benefits and harm from practicing this type of sport. The benefit lies in the fact that bodybuilding most actively contributes to the process of burning excess fat in the athlete’s body. Harm from practicing this type of sport can only occur if the bodybuilder uses various types of chemicals or overtrains.

History of bodybuilding

early years

The early stage of the existence of bodybuilding is usually considered to be the period from 1880 to 1953.

1950-1960s

Bodybuilding gained great popularity in the 1950s and 1960s. The biggest booster came from Charles Atlas, whose advertisements in comic books and other publications based on muscular superheroes caused many young people to begin exploring ways to develop their bodies. It was then that the most famous contests and competitions appeared, such as “Mr. Universe” and “Mr. America”. It was these competitions that paved the way for other modern competitions. At the same time, many magazines popularizing bodybuilding appeared - “Strength & Health” and “Muscular Development”. Filming of some bodybuilders also only added to the popularity of the sport. The most popular in films was Steve Reeves, who played the roles of Hercules, Samson and other legendary heroes.

1970s - present

Use of anabolic steroids

In 1988, athletes from the USSR took part in the World Bodybuilding Championships in Australia for the first time: Valery Bogdanovich (Minsk), Stanislav Polyakov (Riga) and Alexander Vasin (Leningrad), taking fourth place in the team competition. During these competitions, the Soviet Union was admitted to the International Federation of Bodybuilding IFBB. In June 1988, IFBB President Ben Wider visited the USSR, who noted during the visit: “I believe that, due to special national traditions, bodybuilding will become the dominant sport in the USSR. When this happens, Soviet bodybuilding will become the main driving force of this sport throughout the world."

In 1989, international success came to domestic bodybuilding: Belarusian Nikolai Shilo became the European champion in the category up to 65 kg, and our Stanislav Polyakov was fifth in the category up to 70 kg, and the Soviet team debuted first place in team posing. In the same year, the first international tournament “Grand Prix Tyumen-89” was held in Tyumen.

On April 26-29, 1990, the European Bodybuilding Championships were held in Leningrad. Ain Paavo became the European champion in the up to 90 kg category. The Soviet team received first place in team posing.

Now only two Russian professionals, Sergey Shelestov and Evgeniy Mishin, take part in international tournaments of the highest category. In 2008, Sergei Shelestov took 17th place at the Mr. Olympia competition. His result was repeated by Evgeny Mishin in 2010.

Types of bodybuilding

Professional bodybuilding

In the modern bodybuilding industry, a professional is usually defined as a bodybuilder who has won qualifying competitions as an amateur and earned a "Pro Card" from the IFBB. Holders of this card receive the right to compete in professional tournaments, for example, “Arnold Classic” and “Night of Champions”. In turn, the high results shown in such competitions give them the opportunity to participate in the Mr. Olympia competition. The Mr. Olympia title is the highest award in professional bodybuilding.

Bodybuilding “without chemicals”

There are also organizations that promote so-called “natural” bodybuilding. These include NANBF (North American Natural Bodybuilding Federation) and NPD (Natural Physique Association). These associations promote bodybuilding without the use of anabolic steroids and other pharmacological agents. Adherents of “chemical-free” bodybuilding believe that their method is more focused on a healthy lifestyle and natural competition.

Female bodybuilding

The first American Women's National Phisique Championship was held in Canton, Ohio in 1978 thanks to Henry McGee. This was the world's first women's competition where participants were judged solely on their muscles. Since then, many women's competitions have been held, the most prestigious of which is Miss Olympia. The first winner of the competition, held in 1980, was Rachel McLeish.

Muscle growth

Training

Medicine recognizes that all people are the same in anatomical and physiological sense. With regard to bodybuilding, people's physiology does not change. The principles of effective training techniques are constant and scientifically accurate for everyone. Pluralism regarding the multiple methods of muscle building is not always justified and can be harmful to health.

Although humans are physiologically and anatomically the same, it is known that muscles are composed of “red” and “white” muscle fibers (muscle cells). The former are responsible for the possibility of long-term work (stayers), the latter - for short-term powerful work (sprinters). Since muscles contain both fibers, the muscles of different people differ in the ratio of these fibers. At the same time, the total number of fibers in one muscle varies from person to person. Muscles. Magazine “Health” No. 11, 1984. Constitutional types are also known: Endomorph (from birth a lot of fat and a lot of muscle), Ectomorph (from birth little muscle), Mesomorph (optimal ratio).

Therefore, training methods can and should be different, because a person who wants to become a bodybuilding star does not know how many particular muscle fibers he has. It is through trial, error and self-observation that he identifies suitable load options for muscle growth. And it doesn’t matter whether white or red fibers predominate, the main thing is that these predominant fibers are loaded and grow. Although, of course, it is easier and faster to increase mass with white fibers, because the efficiency of their work depends on their thickness (the number of contractile proteins), and for red fibers - on other, more subtle factors (for example, the number of mitochondria in the cell).

Nutrition

High rates of muscle recovery and growth require bodybuilders to follow a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide protein and energy for training, recovery, and actual muscle growth. Reducing the level of dietary energy received in combination with cardiovascular exercise allows bodybuilders to lose excess fat, which is important in preparation for various competitions. The ratio of dietary energy obtained from carbohydrates, proteins and fats can vary depending on the bodybuilder's goals.

Meals

On average, the average person eats three meals a day. Bodybuilders try to eat 5-7 times a day (every 2-3 hours). This method has two goals: increasing metabolic rate, as well as preventing excessive insulin secretion caused by eating too much food at once. Many bodybuilders always carry a plastic container of food with them to minimize disruption to their eating habits.

Squirrels

Protein is the main building material of the body, which is necessary for the growth of muscle fibers and their restoration, and therefore bodybuilders pay special attention to its intake. A bodybuilder needs more protein than the average person. According to various estimates, he needs to consume 1.5-2 or more grams of protein per kilogram of weight, while protein should account for up to 25-30% of the total calorie intake. The main sources of protein for bodybuilders are chicken, turkey, beef, pork, fish, eggs and high protein dairy products, as well as some nuts and legumes. In addition, many bodybuilders supplement their diet with various protein supplements, such as casein or whey protein. (English) Russian .

Carbohydrates

The total energy value of the diet is calculated by adding together the energy components of proteins, carbohydrates and fats. However, the energy content of proteins is incomparably poorer than that of fats and carbohydrates. The difference is so great that our body practically “does not pay attention” to proteins as a source of biological energy. The main sources of energy for him remain carbohydrates and fats. Moreover, depending on the type of physical activity, the body gives greater preference to either fats or carbohydrates. As for bodybuilding, carbohydrates are an uncompetitive source of energy. It is they who predetermine the general physiological tone of the bodybuilder and, ultimately, the success of his training.

Rest

Although stimulation of muscle growth occurs in the gym due to weight training, the growth itself occurs during rest. Without adequate rest and sleep, muscles do not have the opportunity to repair and grow. For full muscle growth, a bodybuilder needs about eight hours of sleep a night, although this figure is different for each person. In addition, many athletes take time to nap during the day, which further stimulates further muscle growth.

Overtraining

Too much load or too little rest between workouts leads to overtraining. If you start your next workout without sufficient rest, fatigue will accumulate and your progress in training will disappear. It is important to find the right rest period between workouts. On average, with three workouts per week there are 1-2 days of rest, with two - 2-3 days. Sometimes people need up to 9 days of rest between workouts.

Bodybuilding in popular culture

Many bodybuilders, during and after their career, begin to engage in various activities. Among the most popular professions among bodybuilders are actors, models, trainers, and strippers. Often the choice is made in favor of professions for which it is necessary to have beautiful external data or significant physical training. Today, many bodybuilders have achieved success outside of the competitive podium. In recent years, due to the spread of healthy lifestyle ideas, an amateur form of bodybuilding - fitness - has become popular. Bodybuilding is not only popular among young people; Today, competitions are held in different countries among various age categories, up to 80 years old. One of the most famous retired bodybuilders is the Japanese Tsutomu Tosaka.

Films about bodybuilding

• Pumping Iron - 1977 film starring Arnold Schwarzenegger
• "Bodybuilders 2: The Women" - 1985 film about female bodybuilders

see also

Notes

Literature

• A complete bodybuilding course from beginners to professionals. - M.: AST; Mn.: Harvest, 2002. - ISBN 5-17-000406-0, 985-13-0863-3.

Links

• IANB - International Association of Natural Bodybuilding

body building- body building) - the process of building and developing muscles through physical exercise with weights, high-energy nutrition with a high protein content and sufficient for hypertrophy of muscle fibers. A person who lifts weights to increase the size or quality of muscles is called bodybuilder(or bodybuilder).

Competitive bodybuilding is a sport where judges, based on the aesthetics, volume and quality of physical development of bodybuilders, demonstrating them by posing, determine the best bodybuilder.

In bodybuilding, weights, barbells, dumbbells, expanders, various types of exercise equipment, as well as your own body weight (for example, in pull-ups) are used as weights.

A relatively small percentage of bodybuilders, mostly professional athletes, engage in competition and posing. Amateur, non-professional or semi-professional tournaments are also organized.

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Science and bodybuilding

Training

However, accuracy, like some other qualities of science, tends to be ignored in bodybuilding. The most common, almost “classical” approach: “Since everyone is different, each bodybuilder needs his own training method, which he needs to find through a lot of trial and error.”

Bodybuilding and anabolics

In professional bodybuilding, various legal and illegal pharmaceuticals are actively used, including anabolic hormones. In the language of bodybuilders, steroids and androgens (various groups of male sex hormones), which increase protein synthesis, the strength of ligaments, tendons and muscle strength, allowing you to lift significantly greater weights and train with much greater performance, are called “chemistry”. At the end of the twentieth century, when the massive use of anabolic steroids in large doses came to weightlifting and then to bodybuilding, a split occurred among bodybuilders into “chemists” - people who use anabolic steroids, and “naturals” - bodybuilders who do not use prohibited pharmaceuticals, in particularly anabolic hormones.

Bodybuilding in the USSR and Russia

see also

Literature

• A complete bodybuilding course from beginners to professionals. Publishing house "AST" (Moscow) and "Harvest" (Minsk), 2002. ISBN 5-17-000406-0 (AST), ISBN 985-13-0863-3 (Harvest)

Notes

Wikimedia Foundation. 2010.

Synonyms:

See what “Bodybuilder” is in other dictionaries:

Jock, bodybuilder Dictionary of Russian synonyms. bodybuilder noun, number of synonyms: 12 strongmen (29) athlete ... Synonym dictionary

body-builder-BODYBUILDER, bodybuilder, slang. jock... Dictionary-thesaurus of synonyms of Russian speech

BODY TOURIST, huh, husband. A person involved in bodybuilding. Ozhegov's explanatory dictionary. S.I. Ozhegov, N.Yu. Shvedova. 1949 1992 … Ozhegov's Explanatory Dictionary

In dried form (dried). Jarg. they say Neglected About a thin, emaciated man. Maksimov, 213 ... Large dictionary of Russian sayings

body-builder- kultūristas statusas T sritis Kūno kultūra ir sportas apibrėžtis Kultūrizmo sportininkas, nuolat dalyvaujantis varžybose. atitikmenys: engl. body builder vok. Kraftsportler, m; Kulturist, m rus. bodybuilder … Sporto terminų žodynas

M. One who engages in bodybuilding. Ephraim's explanatory dictionary. T. F. Efremova. 2000... Modern explanatory dictionary of the Russian language by Efremova

body-builder- culture ist, and... Russian spelling dictionary

© Mike Orlov - stock.adobe.com

Bodybuilding is a sport in which athletes compete not in strength, agility and speed, but in the aesthetics of the body. The athlete builds muscle, burns fat as much as possible, dehydrates if the category requires it, applies makeup and shows off his body on stage. Some people believe that this is a beauty contest, not a sport. However, bodybuilders are awarded sports titles and categories.

In the USSR, bodybuilding had a different name - bodybuilding. It was called “athleticism,” but it didn’t catch on. Initially, it served to popularize, but today it is a huge industry, part of which has been integrated into fitness, and the other part has nothing to do with it.

General information and the essence of bodybuilding

Any gym goer is engaged in building a body, which is the essence of bodybuilding. Even if he does not perform on stage, does not learn to pose and does not strive to compete in the aesthetics of the body, he is a lover of bodybuilding if he uses the classic techniques of this sport:

1. Weider's Principles for Building Muscle.
2. A combination of strength training, diet and cardio to achieve a specific appearance.
3. Goal setting in the spirit of body correction, rather than setting goals for strength, speed or agility.

At the same time, fitness methodologists are trying in every possible way to distance themselves from bodybuilding due to its “unhealthy” reputation. Yes, to increase super volumes, bodybuilders use pharmacological drugs, which in sports are regarded as doping. Almost no bodybuilding federation has a sufficiently high-quality doping testing system. And somehow monitoring this and not allowing “unnatural” athletes is irrational, since this will lead to a decrease in the entertainment value of the competitions and the income from their organization. And even those who talk about “natural” training often use steroids and are simply lying.

History of bodybuilding

Bodybuilding has been known since 1880. The first athletic beauty contest was held in England in 1901 by Evgeniy Sandov.

In our country, it originated in athletic societies - the so-called clubs for men with similar interests, where significant attention was paid to health improvement and weight training. The first workouts were more like weightlifting, kettlebell lifting, etc. There were no exercise machines, and the athletes set themselves more the goal of becoming strong than beautiful.

In the mid-50s of the last century, bodybuilding “went to the masses.” Competitions began to be organized, clubs for training were already in almost every major city in Europe and the USA. The sport separated from weightlifting, and independent bodybuilder shows appeared.

The sport gained popularity in the United States as soon as bodybuilder Steve Reeves began acting in films. Numerous bodybuilding magazines, Mr. Olympia and Mr. Universe competitions appeared. By the 70s of the last century, tournaments had acquired a completely modern look - athletes pose on stage and do not perform any gymnastic or strength exercises.

Types of bodybuilding

Today bodybuilding is divided globally into:

• amateur;
• professional.

Amateurs compete in tournaments ranging from the club championship to the world championship, investing their own money in preparation. As a rule, they do not receive any significant bonuses for winning, although recently the prize money at tournaments at the national championship level has become larger.

You can become a bodybuilding professional by winning a qualifying tournament and receiving the so-called Pro Card. Professionals receive the right to compete in large commercial tournaments with cash prizes (including the Arnold Classic and Mr. Olympia), but their main source of income is contracts with sports nutrition companies, clothing brands, and payments for filming in magazines.

Federation

Currently, the most popular bodybuilding federations are:

1. IFBB is an international federation that holds tournaments, including the Olympia in Las Vegas, USA. In Russia, her interests are represented by the Russian Bodybuilding Federation (RFB).
2. WBFF– also an organization with international status, but smaller. But the show element is more developed there. In women's categories, for example, various fantasy costumes are allowed, and it is mandatory to wear dresses.
3. NABBA- is more similar to the IFBB in nominations and categories, but does not have such a large and famous tournament as Mr. Olympia.
4. NBC- the new Russian Federation of Modern Bodybuilding and Fitness. NBC is distinguished by the presence of a separate category for posing, open judging, large prize money and compensation for trips to international tournaments, competitions among beginners and Paralympians.

© Augustas Cetkauskas - stock.adobe.com

Men's disciplines

These include:

• bodybuilding men;
• Men's Physique, or beach bodybuilding;
• classic bodybuilding.

Bodybuilding men

1. Guys under 23 years old can compete as juniors.
2. For athletes over 40 years old, there are categories for veterans: 40-49 years old, 50-59 years old, over 60 years old (only for international competitions, at the national level and below for veterans there is only one category - over 40).
3. Athletes of all ages can compete in the general category.

To further break down all participants, weight categories are applied:

1. For juniors this is up to and over 80 kg (at international competitions - 75 kg).
2. For veterans at international competitions in the 40-49 year old category - up to 70, 80, 90 and over 90 kg. For 50-59 years old - up to and over 80 kg. Over 60 in international competitions and over 40 in smaller competitions - one absolute category.
3. In the general category: up to 70, 75 and in increments of 5 kg up to 100, as well as over 100 kg.

The judges evaluate the volume of muscle mass, harmonious physique, symmetry, degree of dryness, general aesthetics and body proportions, and free program.

Male bodybuilding over 100 kg are “mass monsters”, often having nothing in common with ordinary gym-goers and tournament spectators. However, it is their competitions that are the most spectacular (you can remember the same Olympia). The discipline of mens physics has recently become more popular among participants. But fans of this sport do not like this category for the lack of working out the leg muscles and the general image. A lot of people don't like guys who do their hair and put on eye makeup before going on stage.

Classic male bodybuilding is a compromise between mass monsters and beachgoers. Proportional athletes who are closer to the standards of the “Golden Era” of bodybuilding compete here. Often the “classics” are former beach bodybuilders who have gained more mass and worked their legs.

IFBB classics use height categories, and based on height, the maximum weight of participants is calculated:

• in the category up to 170 cm (inclusive) maximum weight = height - 100 (+ an excess of 2 kg is allowed);
• up to 175 cm, weight = height - 100 (+4 kg);
• up to 180 cm, weight = height - 100 (+6 kg);
• up to 190 cm, weight = height - 100 (+8 kg);
• up to 198 cm, weight = height - 100 (+9 kg);
• over 198 cm, weight = height - 100 (+10 kg).

There are also junior and veteran categories.

Men's Physique

Mens physics, or beach bodybuilding, as it is called in Russia, was originally invented to popularize bodybuilding. Time passed, young people left to do CrossFit, no one wanted to be like the monsters of the masses. The average gym goer wanted to look a little more toned than the male underwear model. Therefore, the IFBB took drastic measures - in 2012 they gave access to the stage to those who look a little more muscular than high fashion models.

Mens physicists go on stage in beach shorts; they are not required to work their legs. The nomination evaluates “shoulder-waist” proportions, ability to stand on stage and pose. Excessive massiveness is not welcome. That is why this type of bodybuilding can be considered the most suitable for beginners, and only then you can build up mass, move on to the classics or heavy categories.

Many bodybuilders were against this discipline precisely because of the shorts. Still, building distinct legs is an entire art, and now anyone who has just been in the “rocking chair” for a couple of years and is gifted with good genetics can perform.

Women's disciplines

Bodybuilding women (Women Physique)

What is women's bodybuilding? These are also monsters of the masses, only girls. During the “Golden Era,” girls appeared on stage who were more reminiscent of modern fitness bikinis or body fitness and wellness athletes. But later, masculine ladies appeared, performing with a mass that would be the envy of an experienced visitor to a rocking chair, tough “dryness” and separation.

It is clear that it is impossible to squeeze all this out of an ordinary female body, and girls use steroids. To accept or not is everyone’s choice, but public opinion is against girls, not boys. The peak of popularity of women's bodybuilding in the classic form occurred in the 80s. Then the IFBB gradually began to introduce new disciplines to give the opportunity to perform for those who do not want to get too involved in pharmacology.

The category of women’s bodybuilding itself was renamed Women Physique in 2013 and they began to focus on less muscle mass, however, to me, this discipline is still the most “muscular” of all women’s disciplines. There is a division according to height - up to and over 163 cm.

Bodyfitness

Body fitness is the first answer to the overly muscular and masculine girls on stage. Formed in 2002. Initially, this discipline required a wide back, a narrow waist, well-developed shoulders, dry abs and fairly expressive legs.

But from year to year the requirements change, and girls either become “large”, on the verge of a woman physicist, or thin, without volume and “dried out”. In this category, the standards are closest to fitness, but do not require an acrobatic free program. Before the advent of the bikini, this was the most accessible female discipline.

The rules here also provide for height categories - up to 158, 163, 168 and over 168 cm.

Fitness

Fitness is precisely the same athletic direction for which those who do not consider posing on stage to be sporting are interested in sports. Here you need to present a gymnastics program or dance. The acrobatic elements of fitness athletes are complex, they require gymnastic training, and the requirements for form are quite high. This sport is best suited for those who did rhythmic gymnastics as a child. But many achieve heights in it, even without such preparation.

The judges evaluate both the form of the athletes separately, within the framework of posing, and the complexity and beauty of the free program. Our most famous athlete in the fitness category is a Russian woman living in the USA, Oksana Grishina.

Fitness bikini and its spin-offs, Wellness and Fit-Model, have become “the salvation of the average person from female bodybuilders.” It was the bikini that attracted ordinary women to the gyms and gave rise to the fashion for pumping up the buttocks and minimally working out the rest of the body.

In a bikini you don’t need to be too dry, you don’t need a lot of muscle mass, and in general, a minimal hint of their presence and a general toned appearance are enough. But here such an elusive criterion as “beauty” is assessed. The condition of the skin, hair, nails, general image, style - all this matters for the most popular nomination today. The categories are similar - height (up to 163, 168 and over 168 cm).

Bikinis have also given rise to a decent number of scandals. Self-confident girls began to climb onto the stage almost from group fitness classes. Then major competitions were forced to introduce pre-selection.

Wellness are those athletes who are too “muscular” for a bikini, but have a lagging top and dominant legs and buttocks. The category is popular in Brazil, but here it is just beginning to develop. Fit-Model (fit model) are girls who are closest to ordinary visitors to the halls, but they show not only their shape, but also their fashion show skills in evening dresses.

Natural bodybuilding

These are separate competitions and federations. The competition is held by the Australian International Natural Bodybuilding Association, the British Federation of Natural Bodybuilding, the Athletes' Coalition Against Steroids and several others.

It is not so spectacular, but it is extremely popular in the USA. Natural federations feature both bikini and body fitness, men's classical categories, which leads cynical people to think that natural is only a name.

However, a gym goer with experience and good genetics can create a competitive form without steroids, it’s just that this path will be much longer than usual. And even then, you should only hope for the light weight category or mens physicist, but not for the heavy ones.

Therefore, natural bodybuilding is more suitable for all those athletes who do not strive for performances, but exercise for themselves or their health.

Benefits and harms

No other sport has contributed so much to the development of healthy lifestyle. You can tell a person a hundred times that strength training is useful, and cardio will make him slim, but until he sees role models, all this is useless. It was bodybuilders who brought a lot of people to fitness classes and continue to motivate ordinary practitioners.

Bodybuilding is useful because:

• motivates you to exercise in the gym on a regular basis;
• helps get rid of stress and;
• improves the functioning of the heart and blood vessels (subject to cardio load);
• increases joint mobility;
• allows you to preserve muscles in adulthood;
• fights osteoporosis in women;
• serves as a prevention of diseases of the pelvic organs in both sexes;
• allows you to avoid household injuries;
• protects against back pain that accompanies office work with a weak muscle corset (provided the correct technique is used and there are no huge weights in deadlifts and squats).

The harm lies in the popularization of unhealthy eating behavior () and anabolic steroids. The 70s are called the “steroid era,” but never before has there been as much information about anabolic steroids among ordinary people as in our time. There are entire media resources that teach how to take steroids to pump up your body.

Also, do not forget about injuries - this is a fairly common occurrence. Almost every athlete who has been training in the gym for several years has had at least some kind of injury.

Contraindications

Competitive sports are contraindicated:

• people with chronic diseases of the kidneys, liver, heart;
• with serious musculoskeletal injuries;
• metabolic disorders caused by diseases of the pituitary gland, hypothalamus, thyroid gland, pancreas.

However, practice shows that both diabetics and those who have experienced dialysis speak out. In each specific case, you need to discuss contraindications with your doctor.

Amateur bodybuilding without steroids and hard cutting can be regarded as a form of fitness and is a completely healthy activity. You cannot train during periods of exacerbation of chronic diseases and during common colds; you also need to take rehabilitation after injuries seriously.

Hello, dear friends. My name is Nikita Volkov. Most people who know nothing about the physiological processes of the body, sports nutrition, physical exercise, and who are far from sports in general, can foam at the mouth to prove their assumptions about the dangers of this wonderful and difficult sport, as well as come up with absurd myths about bodybuilding. Today I want to go through all the main tales about this sport in order to figure out what to believe and what to ignore.

First I want to apologize for not writing for so long! Been very busy developing my video course! I think it will turn out very good! Naturally, I will improve it over time, but for now I will give you the very basics so that you can already start preparing for the winter season! Now let's get to the topic of the article.

What makes me smile is people who tell me that I will soon die from my proteins, that I won’t have potency at 30, and another woman I know told me that she had a man she knew who had pumped before, but didn’t pump his legs, and they were like matches, and then when he quit, he immediately gained incredible weight! Moreover, this is usually said by people who are not even athletes, but people who have nothing to do with chess. In short, “bullshit.”

The most interesting thing is that it is useless to prove something to such people, because they are confident that they are right and believe that being fat (let’s call a spade a spade) is normal!

Excuses like: “I have such a constitution” or “I eat once a day, but still gain weight” are simply ridiculous! And I’m generally surprised by such life positions: “The main thing is what kind of person is inside, and external beauty is only temporary, love me for who I am!”

You can talk about this topic endlessly, but I don’t see the point in wasting time on people who don’t want to work on themselves and the “Timon or Pumbaa constitution” suits them. Let's start figuring out what to believe and what not to believe.

What is bodybuilding?

Bodybuilding (from the English body - body, building - to build). Aka bodybuilding (French culturisme – body culture). This is an incredibly popular sport because... focuses its attention precisely on appearance, and not on the development of endurance or maximum strength.

Bodybuilders look much more attractive than powerlifters (athletes focused on developing strength) and track and field athletes (focused on developing endurance and explosive acceleration).

The goal of bodybuilding is to build muscle mass while maintaining maximum aesthetics of the body as a whole.

Myths about bodybuilding

Now we will go over the main myths about bodybuilding, which are the most common, in my opinion.

MYTH No. 1: “Jocks’ muscles are artificial and don’t work. That’s just broiler weight!”

Quite a common opinion among people. The most interesting thing is that a person working out in the gym will never say such a thing. Accordingly, I can conclude that this is just banal envy of a beautiful, athletic body. Okay, let's not get too philosophical.

In short, it is still unknown how exactly training affects protein synthesis, but it has been absolutely proven in practice that muscle growth is promoted by weight training. From here we conclude that if you want to build a beautiful body, then you must become stronger.

No bodybuilder can just chill in the gym, lift small weights and be big! Accordingly, the term “non-working muscles”, which is incomprehensible to me, is simply a sign of a not entirely educated person.

MYTH No. 2: “Why lift if a skinny boxer can easily knock out a jock?”

As I said before, there are different muscle qualities. Bodybuilding trains muscle performance, i.e. involves maximum development of muscle mass while maximizing the aesthetics of the physique.

Boxing trains the endurance of muscle tissue and the maximum speed of muscle movement. Both of these athletes train completely different muscle qualities! This is the same as comparing a cheetah to a rhinoceros and asking the rhinoceros why it doesn’t run fast?

I completely agree that it is imperative to be able to defend yourself, because we men are defenders of our family and loved ones. But nothing stops you from looking amazing like a bodybuilder and hitting like a boxer. To do this, you just need to be able to combine these workouts.

We will talk about combining these two sports in subsequent articles, so if you are interested in this, then I suggest you

MYTH #3: “Bodybuilding will turn a girl into a man!”

Many girls asked me to write an article about this fairy tale, but in the future I’d rather write about the features of training for women, but now I’ll try to dispel your doubts.

So. I would like to say about some features of the female body:

• There are few male hormones in the female body.
• There are fewer muscles in the upper body than in the lower body.

To build a large amount of muscle mass, a girl needs to take male hormonal drugs to increase the level of testosterone in the blood. In the female body, the content of male sex hormones is negligible, so a girl has no chance of becoming like a “man in a skirt”.

This is only possible if you were born with a genetic defect or if you are taking steroid hormones or similar drugs. Therefore, if you are a normal girl who wants a sexy, fit, athletic figure, then do not be afraid to go to the gym and pick up dumbbells and barbells. You have no chance of becoming a pumped-up man.

MYTH No. 4: “Running is better than any other gym!”

Cardio exercise (running, brisk walking, exercise bike), unfortunately, is not capable of changing muscle tissue. Cardio training uses the muscles responsible for endurance, while lifting weights engages speed-strength muscle tissue.

If you are very thin and want to bulk up, then this will help you. Read it, everything is very simple and well written.

At the same time, aerobic exercise wonderfully trains the cardiovascular and respiratory systems, thereby supplying the body with more oxygen and burning fat.

MYTH #5: “Once a jock quits working out, he’ll instantly gain weight!”

By following a diet (6-8 times a day) and training in the gym, the athlete’s metabolism (metabolism) accelerates, and accordingly, he begins to receive more nutrients from food. Muscles, even in a calm state, consume a fairly large amount of energy. They are not beneficial to the body, because... it seeks to reduce energy costs and balance the system as a whole.

When you stop training, your body no longer needs large muscles, so after a while (2-3 weeks) it begins to “burn” them. But at the same time, if you continue to eat as you are used to, and even lean on fast carbohydrates such as rolls, beer and sweets, consuming a fairly large amount of calories, then your body begins to store excess energy in the form of subcutaneous fat.

Metabolism is still accelerated, and the body no longer needs as much energy, because. muscle size is reduced. Our body has been accustomed to storing energy for tens of thousands of years in order to survive, so it stores it in the form of subcutaneous fat (isn’t hunger enough?). I talked about this and much more

In short, if you stop training, but at the same time eat as your energy expenditure requires, adjusting your diet, then no “fatness” will occur. One less excuse. Everyone to the hall!

MYTH #6: “I want to be pumped up, but I don’t want my muscles to stiffen me up!”

Your muscles won't become rigid if you stretch between sets and perform the exercises through a full range of motion. The fact is that if you use various techniques to improve your performance (cheating, partial repetitions), then the body adapts to such methods of lifting weight.

This technique is used mainly by very high-level athletes, so beginners (1-2 years of training) have nothing to fear. Just remember to stretch and don't fool yourself by lifting weights that you can't lift with proper technique.

MYTH No. 7: “To pump up muscles you need to inject different chemicals!”

How often do I hear such statements! When people hear the phrase “sports nutrition,” their eyes pop out of their heads! But this is the next myth. And now I will tell you about chemistry in bodybuilding. Namely, about the use of sports pharmacology.

Steroid hormones, growth hormone, methane, synthol and other scary words, let’s not lie, are used by absolutely all PROFESSIONAL athletes! Currently, the so-called “natural ceiling” is not enough to win high-level competitions. But I have good news for you! This very “natural ceiling” is not close at all! Therefore, impressive sizes can be achieved without the use of “pharmacological assistants”.

Only if you make a living from bodybuilding can you get chemical. Otherwise, there is no point in using steroid hormones and other drugs, because You are putting your health at great risk without proper knowledge in these matters.

Some people simply inject massive doses of steroid hormones and other drugs, risking their health and even their lives. This is real fanaticism. Therefore, you shouldn’t think that it’s impossible to pump up without chemicals. You can see the terrible consequences of using huge doses of pharmacology below:

MYTH No. 8: “Sports nutrition is a chemical and its use is seriously harmful to health!”

When I come home to my hometown and after a workout I mix myself a protein shake, my parents look at me like I’m suicidal)))

Let's figure it out about protein.

Protein (English “protein” - protein) is obtained using special filters from milk whey. Typically, protein production takes place nearby or in the cheese factories themselves.

Whey (a by-product of cheese production), in short, is passed through several filters that adsorb all unnecessary components and only protein molecules remain, then the molecules are dried. After this, flavorings and aromas are added to the dry powder (for example, cocoa is added to get the taste of chocolate). All! By and large, no witchcraft occurs there anymore.

The fact is that a protein molecule consists of a number of amino acids, these are the so-called building blocks that make up protein. If you drink a protein shake, your body does not have to strain its digestive system to first digest and then break down the protein molecule. Amino acids are almost immediately absorbed in the stomach and enter the blood.

There are proteins with different digestion times, here are the main ones:

• (quick, 20-30 min)
• Egg albumin, beef (medium digestible, 1-2 hours)
• Casein (long-digesting proteins, 4-6 hours)

It's more than just food. I believe that it is quite possible to do without sports nutrition if you have the opportunity to eat nutritiously 6 times a day. It’s just that sports nutrition is cheaper than food and more convenient to use. But this is only an addition to the main diet, so I think that the importance of sports nutrition is greatly exaggerated.

MYTH No. 9: “By bodybuilding you can enlarge a woman’s breasts!”

This is true, only partly. To be more precise, bodybuilding will not be able to enlarge your breasts. The female breast is a mammary gland + adipose tissue. Due to the fact that working out in the gym will help burn body fat (after all, as a rule, this is the most important goal for a girl), her breasts may lose a little weight.

But girls shouldn’t rush to get upset! If you pump the pectoral muscles, above which the mammary glands are located, this will lift the breasts upward, and they will look much more beautiful, more aesthetically pleasing and higher.

MYTH No. 10: “If I work out in the gym, I can eat whatever I want, as much as I can!”

Working out at the gym burns about 250-300 calories, depending on how you train. A chocolate bar or a glass of milk will give you the same amount of calories. Now answer yourself the question, is it worth it? All this torment in the gym, so that later in the evenings you can overeat on chocolate.

I am one hundred percent convinced that nothing can be achieved by training alone. Yes, they are very important, but without a properly formulated diet, this means little.

Even if the great Arnie (Schwarzenegger) himself gives you a workout, and you eat a sandwich with tea for breakfast and two sausages and pasta for dinner, then you can forget about your amazing body.

“The path to the body of your dreams is not a matter of a single day and, often, a matter of a single year of hard work.”

Here you need the right diet, training, technique and rest. Remove this one component and the whole system will sooner or later fail.

MYTH #11: “I play a team sport, so I don’t need to train in the gym!”

It's a delusion! All professional and not only athletes train certain muscle qualities in the gym! Football players, hockey players, volleyball players, rowers, etc.

Professional snowboarder Shaun White, whom I talked about, also trains in the gym.

Football and hockey players can train their muscles to develop explosive acceleration. Rowers must have a very powerful back and shoulder girdle in order to be able to operate the oars as productively as possible. Snowboarders train their oblique and rectus abdominal muscles, as well as their legs, so that they can spin as sharply as possible from springboards, and also land easier.

And in general, even if you don’t play sports or play backgammon, then visiting the gym will have a lot of advantages for you too!

• There will be a general improvement in well-being
• Better oxygen supply to the blood,
• The muscles will become more elastic,
• Digestion and metabolism will improve
• You will be more confident in yourself because... you'll look amazing
• Improve all processes in the body, etc.

The list can be almost endless.

There are many more fears and prejudices in this sport, but I believe that I have covered the most basic ones. If you have any other questions, ask them in the comments. I'll be glad to answer.

Friends, I hope that this article was interesting to you.

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With respect and best wishes,!