Table Of ContentINTRODUCTION
As you already understood, after reading this book, you can gain or
lose weight and develop muscles, exercising where and when it is
convenient for you. On the topic of gaining and losing ... In the book I
will give some simple tips on diet, adherence to which will have a
positive effect on the rate of muscle building and getting rid of excess
adipose tissue, if any.
The book is directly about the exercises, by performing which you
can achieve the desired
results. Guessing that many have dumbbells somewhere under the
couch or in the closet, I will also describe well-known exercises with
their use, which can diversify activities.
In the third part, as I mentioned earlier, I will tell you about the most
suitable nutrition not only for an athlete, but also for any other person.
In the final, fourth part, I will present some facts and observations
taken from personal experience or ever heard (seen), read by me. I hope
you find them very interesting and useful. In the process of presenting,
I will try not to burden you with unnecessary special terms and
formulas, but on the contrary, I will briefly, clearly and understandably
tell you about how to make yourself and your life better.
Remember: accept themselves as they are, only weak people, unable or
unwilling to do yourself better.
But you're not one of them, are you ?!
PART 1
I do not want to be like other authors writing on this topic, and
therefore I will not tell the history of this sport. I just think it's
superfluous - it won't do you any good. I will only say that athleticism
is one of the oldest methods of physical development, which has
constantly evolved and continues to improve to this day.
The benefits of exercising are enormous: in addition to making you
slimmer and stronger, you will also significantly improve your heart and
lungs, strengthen the nervous system, increase immunity and vitality.
These are not empty words! I tested it myself!
Even if you are already eager to grab the dumbbells, do not rush -
starting with a jerk, you will only harm yourself. It is necessary to start
gradually.
But first, let's draw a line between athleticism. and weightlifting and
find out what we want to do. Athleticism (bodybuilding) aims to build
muscle mass, the acquisition of relief muscles. Weightlifting focuses on
developing strength.
No no, I’m not saying that athleticism will not make you stronger,
and weightlifting will not help you increase muscle size. It's just that
these similar sports are prioritized.
various. From this, the differences in training methods follow.
Weightlifters work with extreme or almost extreme weights, lifting a
certain weight 1-2, sometimes 3 times. This allows the muscles to be
able to withstand heavy loads, but for a short period. But not only.
There has been a general decrease in endurance with prolonged
exertion, whether it be running or any other similar activity. Therefore,
weightlifting is practiced by people participating (or wishing to take
part) in various competitions in biathlon, triathlon and the like.
Interesting fact: athletes who put more effort into developing any
one muscle group (for example, leg muscles) still perform some of the
best results, for example, on the bench press (chest muscles).
Athleticism, on the other hand, develops endurance and resistance to
prolonged stress. Hence the exercise complexes: 10-12 (sometimes 15
or more) exercises (push-ups, pull-ups, etc.) for 10-15 approaches.
With this sort of sorted out.
So, if you have already decided for yourself that this is too good a
chance to make yourself better not to use it, congratulations.
What will be useful to know for a person who has decided
do athleticism?
Do not even hope that in a month or two or even in a year you will
become like Arnold Schwarzenegger. Although this is in principle
possible, if you use buckets of various anabolic drugs. Those who do
not know, I have to upset: the vast majority of them are unsafe and can
cause disturbances in many physiological functions of the body - from
nausea to impotence. Only a few are harmless, but they, as a rule, are
much more expensive than others. I advise you to replace chemicals
with natural ones, but more on that in Part III of the book.
As I have already noted, it is not recommended to start abruptly,
otherwise you risk "rest" for a week and a half - muscles that are not
used to stress can ache. And doing exercises, at the same time feeling
pain - only harm the body.
It's another matter if you feel tired of the muscle group with which
you work on a given day. Personally, I worked out until I wanted to
sleep (I went to the gym in the late afternoon) or my muscles refused to
work. But everyone has their own biorhythms - after a while you will
find a suitable pace.
This is how I started, and therefore I advise you to start, contrary to
the established rules, not with three or four days of classes a week, but
every day, but every day to work out all muscle groups - one or two
approaches
for each group. This will prepare your muscles for exercise much faster.
But this is just my own opinion, it was more convenient for me. After
two to three weeks (if it is difficult, you can increase the period), switch
to day training, i.e., for example, on Monday you train your arms, on
Tuesday - legs, on Wednesday - chest, etc. At first, I did not understand
why everyone trains like this, but every day I did a little of everything.
But later I began to feel that training one thing every day is the best
option.
But this does not mean at all that it is impossible to combine. For
example, when I decided to pump up my legs, which looked, shall we
say, less attractive than everything else, I did exercises for the shoulders
and back on the same day (and this case is not the only one). I freed up
a day - so I was able to do leg exercises twice a week.
About load selection.
For the most part, bodybuilders agree that the optimal weight is one
that you can lift eight to twelve times, although there are exercise
systems that recommend more lifts for all or certain muscle groups
(abdomen (abs), lower legs, neck, etc. ). Also, athletes work with less
weight in favor of the number of athletes during the preparation for the
competition - they "work" exclusively "on the relief". Nutrition during
this period also has its own characteristics -
the consumption of protein and fatty foods is minimized.
The ideal I consider the option when a person lifts the weight seven
to eight times and gradually brings it up to eleven to twelve times. Then
he moves on to the next weight (+3; +5 kg), which he can lift no more
than seven to eight times and gradually comes to ten to twelve lifts,
then adds 3-5 kg, etc.
The pace of exercise is also important. Businessin the fact that at
different rates of performance of this or that exercise (fast or slow),
different muscle fibers (called yellow and red) receive a large load.
When executed slowly, with a maximum range of motion, the muscles
work more to build mass than to create relief. When it is fast, and not
necessarily with a large amplitude, the opposite is true. Using this fact,
you yourself can choose the appropriate tempo or a combination of
them.
I was very surprised to read in one of the books on bodybuilding that
one should not pay attention to breathing, breathing as it will turn out. I
did not agree with this statement then and hold a different opinion now.
If you immediately put your breathing correctly, then this will help
you avoid many difficulties in the future.And you will breathe
erratically - you will simply fall
