Historical reference
What bodybuilding is has become known since the first competition held in 1880. The first athletic communities were called clubs, where significant effort was directed toward the use of additional weight. There were no special training equipment, so weights and powerlifting predominated, and a carbohydrate diet was used.
Mass shows began to be organized in the 50s of the last century, and colorful events began to spread in the USA and Europe, and who a bodybuilder was became clear to everyone.
Modern bodybuilding
This sport, as in other areas, is usually divided into amateur and professional. Amateur tournaments are organized within the gym, and professionals are allowed to reach the championship level. The bodybuilder needs to invest in his own development, but significant winnings are expected for prizes. Large commercial tournaments have maximum cash prizes.
What a bodybuilder is is easy for the average user to understand from advertisements for sports nutrition, clothing brands, photos in fashion magazines and videos.
What bodybuilding is can be understood from the existing federations of this sport:
- IFBB – international format, holds competitions in Las Vegas;
- WBFF is a less significant international federation, but with developed show programs in the women's category;
- NABBA – classic nominations and categories, but there are no major tournaments;
- NBC is a domestic federation with a separate posing category and large prizes for both beginners and people with disabilities.
No. 4. More Power! (More power!)
“What are thousands of words worth when strength of hand is important?” © Victor Tsoi
Every man, no matter who he is in life, wants to be strong. Even if this is not useful in life and is not an urgent need, the ability to independently carry heavy bags from a wholesale store, move furniture at home without the help of workers, or simply lift a girl in your arms without the characteristic groaning is already worth a lot. Moreover, both in a practical sense and for self-esteem, which generally increases overall vitality.
Existing disciplines
It’s easy to understand what bodybuilding is, since only a few categories have been developed:
- bodybuilding men;
- beach bodybuilding;
- classic powerlifter.
In the sports category for men there is a division by age:
- up to 23 years old juniors;
- 40 years and older – veterans;
- general category for all ages.
The weight breakdowns valid for all participants are as follows:
- in the junior category – up to 80 kg;
- in veterans - over 90 kg;
- in general - from 70 to 100 kg.
The volume of muscle mass, the overall harmony of the athlete, symmetry, aesthetics of proportions, and the executed program are subject to evaluation.
Classic men's version
The greatest interest in bodybuilding is the classic male version of the general category. Competitions of monsters weighing 100 kg are indeed very spectacular, but the participants often have nothing in common with ordinary visitors to the gyms who simply come to cultivate.
Bodybuilding is something that can be understood from the popular image of Olympia, which involves obligatory hair styling and makeup. Men's physicists dress in beach shorts to go on stage, this requires the ability to pose, and there should be no excess bulk. This sporting discipline is ideal for beginners or people of good genetic type.
Women's bodybuilding
Competitions of masculine ladies with a lot of experienced visitors to the rocking chair and hard drying. Such aesthetics of the female body cannot be achieved through the usual sport of bodybuilding, so girls take special medications and a protein diet.
Body fitness
The definition of bodybuilding was formed in 2002, and here it is enough to show a wide back, narrow waist, well-developed shoulders, iron abs and expressive legs. The category is closest to regular fitness, but the program often requires acrobatic skills, so it cannot be called widely accessible.
The most athletic area of bodybuilding is fitness; there is no sports posing here, but it is required to present gymnastic elements in the rhythm of dance. It really is a sport because it requires pretty good physical abilities to perform. In addition, judges have fairly high demands on form.
Those who were fond of gymnastics as children often come to fitness.
Fitness bikini
A spectacular competition that attracts attention not only to viewing, but also to fitness as a sport. It was thanks to this trend that ordinary women came to the gyms, and a fashion for body work appeared. It doesn’t require strong drying and a lot of muscle mass, just a beautiful, toned body. An elusive criterion is beauty, for example, the condition of the skin, hair, nails, style and overall image. The discipline assumes a height division: up to 163, 168 and over 170 cm.
You can’t get into major competitions without preliminary selection, so not all self-confident girls can make it onto the stage.
The “Bikini” Wellness variety is suitable for overly muscular athletes who are not suitable for the previous category. The discipline is just beginning to develop, but it is known that the main selection of candidates is based on dominant buttocks and beautiful legs. In the discipline, you need to demonstrate not only an athletic body and beautiful forms, but also defile skills in a beautiful dress.
Subtleties of different ages
However, with age certain problems arise. One of these problems is that after 25 years of age, metabolism slows down. This means that older athletes must pay even more attention to their diet in order to look their best.
But there is one more point. So to speak, distractions for older athletes. This is family, career, business, etc. A lot of time needs to be devoted to all this, while young athletes may not worry about anything except their training, food and sleep.
With age, muscle growth slows down, fat accumulates faster, it becomes more difficult to concentrate, concentration suffers, and it takes more time to recuperate. Aging and destruction of the body occurs.
It is precisely in such a situation that bodybuilding becomes a means that significantly slows down these unpleasant processes. This sport strengthens the body and develops it. And this restorative effect is most noticeable precisely at an older age than at a young age.
The basic principles of bodybuilding and its training effect remain constant at any age! Just look at Albert Beckles, who in 1984, at the age of 52, won the world championship among professionals, and I think everything will become clear to you.”
Natural bodybuilding
This category of bodybuilding is considered a separate competitive sport, organized by athletes who oppose the use of steroid drugs. There is less entertainment here, but less popularity. Natural federations have all the classic categories of regular bodybuilding; it is impossible to get into competitions without sports training.
Competition standard forms can be built up without drugs, but the path to the stage will be longer.
This sport is most useful in developing a healthy lifestyle. Bodybuilding role models brought a lot of people into the sport. The format is an excellent motivating element for ordinary practicing amateurs.
Benefits of bodybuilding:
- motivation to exercise on a regular basis;
- getting rid of muscle inactivity;
- improvement of vascular function;
- increased joint mobility;
- maintaining muscle tone;
- prevention of many diseases;
- avoiding household injuries by developing joints.
Bodybuilding harm will be present due to unhealthy eating behavior. For example, when cutting and taking anabolic drugs. Women who engage in intense bodybuilding are often infertile. The result is achieved by taking special medications. The effect is undeveloped among amateurs who want to develop and strengthen their body without gaining muscle mass.
The sport is quite varied. All kinds of methods and techniques allow you to achieve different results. In fact, bodybuilding can be considered a system of physical exercises that most effectively strengthen muscle growth.
Teenage years are the best time to play sports
Why is that? As the body grows, a huge amount of hormones is concentrated in the blood. Many people think this is bad. This is partly true because during adolescence, mood very often changes and puberty occurs. However, excess hormones can be channeled in the right direction.
Playing sports during adolescence is especially effective. As you know, growth hormone helps build muscle mass and reduce body fat. Teenagers have a lot of this hormone in their blood. That is why, if you start building your body from now on, you can achieve the highest results.
Recommendations for beginners
In the gym you can achieve different results, and it is not at all necessary to work out, overcoming pain, losing strength and getting injured. If the stage requires really hard training and adherence to a diet, then for ordinary amateur sports, regular training on weight machines is enough. Simple introductory training allows you to achieve the following results:
- toning the body, developing muscles for endurance;
- adaptation to stress, strengthening of joints and ligaments;
- adaptation to regime, nutrition and rest.
For the first training program, a couple of circuit series with one warm-up is enough. The number of series can be increased after three to four weeks of classes. The set of exercises is selected individually, since everything here is related to the physical form of the athlete. Rest between sets is usually standard, not exceeding three minutes.
It is important to choose the right time for training; in the male body, the peak value of testosterone appears in the morning, so it is ideal to train in the first half of the day. At this time, there is less chance of injury, which will reduce the effectiveness of the subsequent training cycle.
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