Description of bodybuilding (bodybuilding), weight categories and how to start training

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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 a healthy lifestyle, 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.

What is fitness?

Russian champion in fitness bikini Ekaterina Usmanova

The word fitness is derived from the English verb to fit. In Russian it means to be healthy, in excellent physical shape. However, if we take it more broadly, then this is the general physical preparation (many probably remember general physical training) of a person. The main goal is not results in sports, but a healthy lifestyle. Therefore, classes are organized in such a way as to be the most useful and effective for human health. We can also say that fitness is the accumulated practice of many different specialists over time. Namely, professional athletes, doctors, coaches, psychologists, etc. This is a combination of their long experience in fighting for great mood and well-being. And also, this is a healthy lifestyle.

The main task of fitness is to make life joyful and energetic, to give more strength for further self-improvement. Such a person has the opportunity to constantly improve his health, and also allows him to improve spiritually. Besides all this, it is also a certain aesthetics. That is why this sport encourages you to be active, get involved in creativity, listen to music, play and more.

Golden rules of athleticism after 50 years

Whether you are a seasoned athlete or have come to the gym for almost the first time, remember that all exercise should take into account your current physical condition, health problems, and the principle of moderation.

Carefully calculate the magnitude of the loads. The safety of training is largely determined by the correct execution of the exercises and the optimal selection of weights.

The capabilities of joints and ligaments should be adequately assessed, which is especially important for older beginners. Keep the pace slow and watch your breathing as you exercise.

Ideally, you should seek help from a professional instructor who will plan a training program. It would also be a good idea to visit a doctor, check your health status and inquire about acceptable physical activity.

Alternate loads. Regardless of previous experience in sports, bodybuilding at 50 years old requires drawing up a specific load periodization scheme. Working with heavy weights should be alternated with lighter sets, and the emphasis should be on the latter. A higher number of repetitions of the exercise should be preferred to the impressive weight of iron. So, when working with light weights, the number of repetitions per approach can vary in the range of 12-20 times, and with heavy weights their number decreases to 5-12 times. Pauses between approaches should be 2-3 minutes.

Pay special attention to stretching exercises, since muscles lose flexibility after 50 years, which increases the likelihood of injury. Allow 15-20 minutes to warm up at the beginning and end of your workout.

Taking auxiliary drugs In the sixth decade, the volume of amino acids produced by the body decreases by approximately 55-60%, which clearly does not contribute to particular success in bodybuilding. The fact is that these substances are involved in the healing process of microtraumas of muscle tissue, which is accompanied by muscle growth. In addition, amino acids nourish muscle cells, make bones and joints stronger, and promote recovery after exercise. All kinds of dietary supplements help compensate for the lack of substances such as tyrosine, leucine, carnitine, valine isoleucine. They should be used every other day so that the body does not refuse to produce its own amino acids. By the way, bodybuilding with regular training over time leads to the restoration of the required volume of production of these organic compounds.

Allow your body to recover. It is obvious that the elderly body needs more time to fully recover from physical activity. In order for bodybuilding at 50 to really benefit you, you need to take breaks of at least 2-3 days between workouts, and if you feel worse, return to the gym no earlier than your condition returns to normal.

What is bodybuilding (bodybuilding)?

Professional bodybuilder Kevin Levrone

Bodybuilding (derived from the English words body - body, as well as building - construction). Bodybuilding (derived from the French word culturisme). This is a system of increasing and developing muscles through physical exercise with weights. Therefore, it requires a high-calorie diet, with an increased content of nutrients, especially proteins necessary for hypertrophy of skeletal muscles.

A person who is fond of lifting weights in order to increase the quality or volume of muscles (relief and density) is called a bodybuilder or bodybuilder.

Competitive bodybuilding (bodybuilding) is nothing more than a typical beauty contest. In this regard, the jury evaluates the beauty of the muscles of performing bodybuilders (bodybuilders) based on selection rules for volume, body proportions, as well as balance and symmetry, and selects the best athlete with the best muscle development.

It hurts because it grows

Another, another myth of bodybuilding, which is very common. I once thought so too, to be honest.

Muscle pain has nothing to do with muscle growth. Muscles grow after recovery, and they recover after lactic acid is removed from the muscles. And although scientists have already proven that lactic acid does not directly affect soreness (muscle pain), nevertheless, as long as it is in the muscles, they hurt, and while they hurt, they do not grow.

To cope with this trouble, it is enough to do a cool-down and. Thanks to this, the muscles will grow faster, and there will be no such unpleasant pain and stiffness the next day after training.

History of bodybuilding

The time from 1880 to 1953 is the first (early) period of development and popularization of this sport.

Bodybuilding or bodybuilding became extremely popular in the 50s and 60s of the 20th century. Huge propaganda was done by Charles Atlas, who advertised it in various publications, in particular comic books in which he used muscular superheroes. It was this hidden advertising that became the reason for many guys to start developing their body. At the same time, well-known competitions and contests such as “Mr. America” and “Mr. Universe” arose. It was these competitions that became the basis for other modern competitions. Magazines promoting bodybuilding also appeared - “Muscular Development” and “Strength & Health”. Filming athletes in films also added to the popularity of this sport. Steve Reeves, who played Samson, Hercules and many famous heroes, gained enormous fame in cinema.

Effective workout

The gym in which he will train plays a very important role for his departure. This should be a spacious room. There must be a horizontal bar and parallel bars (for beginners these are basic exercises, and no exercise equipment can replace them, and even for “veterans” exercises on them will allow them to sweat normally), there must be a trainer who commands respect. And most importantly, the atmosphere in which, having come to the gym, you would not want to leave it, and not count the minutes until the end of the workout.

Pro tip: Get yourself a partner right away, or see who might be one. Firstly, you won’t have to ask different people to back you up all the time (for example, bench press, squats, etc.), and secondly, if you create the effect of competition, it will be just great! Or, eventually, you'll just get bored.

Anabolics and bodybuilding

Despite the fact that steroids arose a long time ago, only the seventies of the 20th century are called the “breakthrough of anabolic steroids,” and most importantly, not only in bodybuilding (bodybuilding), but also in other areas of sports. In athleticism, this has been associated with a rapid increase in muscle mass, starting with "Iron Arnie", Dorian Yates, Paul DeMaio, Franco Colombo, Lee Haney and Louis Ferigno, and with the development of athletes such as Andreas Munzer and Rich Gaspari.

At the dawn of the 70s, the use of anabolic steroids was discussed, but they nevertheless remained legal drugs until 1990. In the nineties, the Congress of the United States of America included “anabolic steroids” in the register of “controlled drugs.” In Canada, after a skirmish with Ben Johnson at the Seoul Olympics, anabolic drugs were included in the Criminal Code of Canada in the 6th class, specially organized for anabolic drugs.

Most recognizable

“A talented person is talented in everything” - this phrase perfectly describes the life path of not only one of the most successful bodybuilders in the world, but also an excellent actor and successful politician with a worldwide reputation - Arnold Schwarzenegger. Arnold himself has repeatedly emphasized that he owes everything he has been able to achieve to bodybuilding. He explains that without the qualities he acquired through hard training, nothing would have been possible.

And the hardening of the future star began in early childhood. In the small Austrian village where Arnie lived with his parents, there was no running water. To heat water and heating in winter, it was necessary to carry coal, which was the boy’s responsibility. The first impressive muscles appeared on the biceps of the future star from physical labor. The young man decided not to stop there, but to make himself even stronger. Already at the age of 19, titles began to shower on him, the number of which increased every year: not every bodybuilder in the world can boast of a seven-time Mr. Olympia championship.

In addition to the ideal body and enormous achievements, Arnold Schwarzenegger has one more merit: all famous bodybuilders believe that no other person has been able to popularize this sport like Arnie. This was facilitated by an acting career, thanks to which boys and men all over the world were able to see how hard work and work on one’s body can raise an ordinary guy from an ordinary family to unprecedented heights.

Bodybuilding Federation

In the 90th year of the last century, promoter Vince McMahon announced the organization of the world bodybuilding federation - the World Bodybuilding Federation. By doing this, he tried to add more entertainment, thereby enlarging the tournament prize fund. But in July of 1992, the federation was formally disbanded. Among other reasons, there is a lack of profit from paid broadcasts of WBF competitions, insignificant sales of the WBF magazine “Bodybuilding Lifestyle” (later became WDF), and plus the huge expenses for creating 2 TV shows and printing the magazine every month.

At the very beginning of the 21st century, the International Federation of Bodybuilders & Fitness wanted to give bodybuilding Olympic status. This was due to the fact that in 2000 this corporation acquired full membership of the IOC. It is with this that the IFBB tried to consolidate bodybuilding as a sport at the Olympic Games. But this did not happen because the vast majority do not consider it a sport.

Professional bodybuilding

Nowadays, a professional is usually a person who has won qualifying competitions as an amateur and received a "Pro Card" from the International Federation of Bodybuilders & Fitness. Owners of this card have the opportunity to take part in pro tournaments, for example, “Night of Champions” and “Arnold Classic”. The titles won in these competitions give them the right to take part in the Mr. Olympia competition. This title is the highest award in professional bodybuilding.

“Natural” bodybuilding (“no chemicals”)

There are associations that proclaim and fight for the so-called “chemical-free” athleticism - it is also called “natural” bodybuilding. These organizations include:

1. North American Natural Bodybuilding Federation (NANBF);
2. Australasian Natural Bodybuilding Association (ANBA);
3. Natural Physique Association (NPD);
4. "The International Natural Bodybuilding & Fitness Federation" (INBFF);
5. International Natural Bodybuilding Association (INBA).

Such organizations proclaim bodybuilding without the use of pharmacology and steroid drugs. Fans of “chemical-free” sports say that their activities are more related to a healthy lifestyle and are focused on natural struggle in competitions.

Basic tips for beginners

Experienced and professional bodybuilders need a longer recovery period than beginners, who may train more often. This difference is due to physical aspects. Experienced bodybuilders strain their muscles much more. Beginners can afford to visit the gym more regularly, but it should be noted that the results will become noticeable for some after six months, and for others by the end of the first year of training.

Recovery is also required for those who have recently joined the gym. It helps damaged muscle fibers return to normal. In this context, damage refers to “microtraumas”, which force the body to direct its forces to restore muscles, and, therefore, prepare for the next exercise. In other words, the athlete takes one step back, but at the same time takes two steps forward.

For training to be of great benefit, you need to constantly monitor your exercises. In the diary you should definitely note the number of repetitions performed, working weights and other important nuances. These notes become the basis for drawing up the next program.

Female bodybuilding

Girl bodybuilder Valentina Mishina

The first women's championship "Phisique" took place in America, in the city of Canton, Ohio. This was made by Henry McGee in 1978. This women's competition was the first in the world where competitors were judged only on muscles. Since then, many women's competitions have been organized, the most popular of all being Miss Olympia. The first winner of the competition, which took place in 1980, was Rachel McLeish.

Here we briefly told you what fitness and bodybuilding are.
It's up to you to decide what suits you best. Article: More about fitness Article: More about bodybuilding

Other disciplines[edit | edit code]

Children's fitness (girls)[edit | edit code]

• 8-9 years old;
• 10-11 years old;
• 12-13 years old;
• 14-16 years old.

At IFBB International Competitions there are categories[edit | edit code]

• 8-9 years;
• 10-11 years old;
• 12-14 years old;
• 15-16 years old;
• over 16.

Athletes with disabilities[edit | edit code]

At the IFBB International Competitions, there is also a category for disabled bodybuilding (men in wheelchairs) - one absolute category, and also among veterans over 40 years old - one absolute category.

Mixed couples[edit | edit code]

And also mixed couples (man and woman) - one absolute category.

• At IFBB International Competitions, mixed doubles are included only at the European Men's Championships.