Body-building

Body-building (Fr. culturisme - culture of the body), or bodybuilding (born bodybuilding - body construction) - the process of building and development of muscles through physical exercise with weights and high-energy food with a high content of nutrients, particularly protein, sufficient for hypertrophy skeletal muscle.
Person involved in lifting weights to increase the volume or quality of muscle nazyvayutkulturistom or bodybuilder.
Competitive bodybuilding - a sport in which judges evaluate muscle posing participants on the basis of volume, aesthetic proportions, symmetry and balance, and determine the bodybuilder with the most perfect, in their opinion, the body.

History of bodybuilding

Early years

To the early stage of the existence of bodybuilding is usually referred from 1880 to 1953

1950-1960-s

Bodybuilding became more popular in the 1950-1960's. The greatest propaganda had Charles Atlas, whose advertising in comic books and other publications on the basis of muscular superhero forced many young people begin to explore ways to develop the body. Just then the most famous competitions, such as "Mr. Universe" and "Mr. America." It is these events paved the way for other contemporary events. Then there were the many magazines popularizing bodybuilding - «Strength & Health» and «Muscular Development». Shooting some bodybuilders in movies also only added popularity of the sport. The most popular in the movies was Steve Reeves, who played the role of Hercules, Samson and other legendary heroes.

1970 - Present

Using anabolic steroids

Despite the fact that anabolic steroids appeared long ago, it was the 1970s, called "the revolt of anabolic steroids", not only in bodybuilding, but also in other sports. In bodybuilding it is due to a sharp jump in muscle volume, beginning with Arnold Schwarzenegger, Franco Columbu, Louis Ferino, Dorian Yates, Lee Haney and Paul DeMaio and the emergence of athletes such as Rich Gaspari and Andreas Munzer. While in the 1970s started an open discussion of the use of anabolic steroids, before 1990, they were legitimate means. In 1990, the U.S. Congress made anabolic the list of "controlled substances." In Canada as a result of the scandal with Ben Johnson at the Seoul Olympics steroids were made to the Criminal Code of Canada in a specially created for them 6 th grade.

 

World Federation of Bodybuilding

In 1990, wrestling promoter Vince McMahon announced the formation of a new organization World Bodybuilding Federation (WBF). Thus, he wanted to bring in more entertainment and bodybuilding to increase the prize fund of the tournament. However, in July 1992 WBF was formally dissolved. Among the reasons suggested lack of income from paid broadcasts competitions WBF, small selling magazine federation «Bodybuilding Lifestyle» (who later became the magazine WDF), as well as the high cost of producing two TV shows and a monthly magazine.

 

Bodybuilding as an Olympic sport

In early 2000, tried to give the IFBB Bodybuilding status of an Olympic sport, due to the fact that in 2000, it has obtained the full membership of the IOC. Thus, IFBB Bodybuilding sought approval as a full view of the Olympics. But this did not happen, as many do not recognize the bodybuilding sport.

 

Bodybuilding in the USSR AND RUSSIA

 

Traditionally demonstration stature and power in the Soviet Union has been associated with the circus. So, in 1948, in the Concert Hall of the Tchaikovsky in Moscow held a beauty contest physique, won by the famous circus acrobat Alexander Shire.

In the USSR, bodybuilding was not banned, however, and did not feel public support, so basically they were engaged in a so-called "rocking" (amateur gyms, usually in the basement contained enthusiasts). First kulturistsky room in the Soviet Union opened in 1962 in Leningrad, massively "rocking" were opened by the end of 1960 across the country. With the support of local leaders, the administration of sports halls and recreation centers hold amateur tournaments. In 1968 in Tyumen was the first open-Siberian competition of athleticism, and the second competition in 1969 became the first in the USSR with the participation of foreigners.

In February 1971, at Severodvinsk was an unofficial championship, took first place Severodvinsk athlete Alexander Lemekhov, second place - Vladimir Dubinin from Leningrad, the third - Vladimir Homulev of Severodvinsk.

26-28 February 1972 there was the second championship, consisting of the competition in the power disciplines and competitions in bodybuilding. Program security events, which consisted of bench press and squats over the following results:

Category up to 168cm:

1. Victor Yashin - Severodvinsk bench-162, 5-kg squat 190kg

2. Vladimir Lipyanen - Leningrad

3. Boris Zhitkov - Kaliningrad

Category up to 175cm:

1. Sergei Kizin - Leningrad bench-165kg squat, 220kg

2. Valentin Smotryaev - Severodvinsk bench-155kg squat, 185kg

Category over 175cm:

1. Vladimir Dubinin - Leningrad bench-192, 5-kg squat 195kg

2. Alexander Lemekhov - Severodvinsk bench, squat 175 kg, 250 kg

3. Alexander Chernykh - Moscow press-182, 5-kg squat 230kg

Before bodybuilding contest participants had to swim 50 meters freestyle in 45 seconds. Freestyle program and competition for muscle development are conducted in accordance with the rules of the competition IFBB federation. Results are as follows:

Category up to 168cm:

1. Vladimir Lipyanen (Leningrad)

2. Boris Zhitkov (Kaliningrad)

3. Dmitry Chanev (Severodvinsk)

Category up to 175cm:

1. Valdas Alabavichus (Vilnius)

2. Sergei Kizin (Leningrad), was stripped of his gold medal for failing standard of swimming.

3. Alexander Nikiforov (Astrakhan)

Category over 175cm:

1. Vladimir Dubinin (Leningrad)

2. Alexander Lemekhov (Severodvinsk)

3. Vladimir Homulev (Severodvinsk)

In the team competition the first place were hosts of the tournament - the team of Severodvinsk, receiving "Cup of the White Sea", the second - a team of Leningrad, the third - in Moscow. Chairman of the Federation of Bodybuilding Severodvinsk Vladimir Homulev magazine "Sport life of Russia" was awarded a diploma "For the promotion and development of bodybuilding in the USSR."

With the beginning of perestroika bodybuilding has become very popular, rapidly growing sport. August 11, 1987 Athletics Federation was founded USSR. In 1988, in Leningrad under the auspices of the USSR State passed the first USSR Cup floor exercise for men. The first official championship of the USSR was held on May 26-28, the athleticism of the same year, also in Leningrad with the following results: in the weight category up to 65 kg - Alexander Shumlyansky (Ukraine), 70 kg - Valery Bogdanovich (Belarus), up to 80 kg - Vincas Dubickas (Lithuania), up to 90 kg - Georgy Mosalev (Moscow) and over 90 kg - Richard Petrauskas (Lithuania). In the team competition the first place was won by the team of builders of the Ukrainian SSR, the second - and third Lithuanian - Leningrad athletes.

In 1988 at the World Bodybuilding in Australia for the first time brought together athletes from the Soviet Union Valery Bogdanovich (Minsk), Stanislav Polyakov (Riga) and Alexander Vasin (Leningrad), finishing fourth in the team standings. During these competitions the Soviet Union was adopted by the International Federation of Bodybuilding IFBB. In June 1988, the Soviet Union visited the IFBB President Ben Uayder, who said during his visit: "I believe that, in view of the special national traditions bodybuilding will become the dominant sport in the USSR. When this happens, the Soviet bodybuilding has become the main driving force of the sport around the world. "

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

April 26-29, 1990, in Leningrad, was the European Championship on bodybuilding. Ayn Paavo became European champion in the category up to 90 kg. First place in the team was posing the Soviet national team.

Now only two Russian professional Sergey Shelest and Eugene Mishin, take part in international tournaments, the highest category. In 2008, Sergei Shelestov won the contest Mr. Olympia 17th place. His result is repeated Eugene Mishin in 2010.

VARIETY Bodybuilding

 

Professional Bodybuilding

In the modern bodybuilding industry, commonly referred to as a professional bodybuilder, winning the qualifying competitions as an amateur and has earned «Pro Card» from the IFBB. Holders of this card are entitled to speak at professional tournaments, such as "Arnold" and "Night of Champions". In turn, the high results shown in these competitions allow them to participate in the Mr. Olympia contest. Mr. Olympia title is the highest honor in professional bodybuilding.

Bodybuilding "no chemistry"

There are organizations that promote the 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. Proponents of bodybuilding "no chemistry" believe that their method is more focused on healthy living and natural competition.

Female Bodybuilding

The first U.S. Women's National Championship Phisique, was held in Canton Ohio in 1978 by Henry McGee. It was the world's first women's competition, where participants judged solely on muscle. Since women are plenty of competitions, the most prestigious of which is considered "the Ms. Olympia." The first winner of the competition, held in 1980, was Rachel McLeish

Muscle growth

 

Training

 

Medicine recognizes that all people are equal in the anatomical and physiological sense. For bodybuilding physiology people do not change. Principles of effective methods of training are constant and accurate science for all. Pluralism for multiple methods of building muscle is not always justified and can be harmful to health.

Although people are the same in the physiological and anatomical sense, we know that in the muscles are "red" and "white" muscle fibers (muscle cells). The first is responsible for the possibility of continuous operation (stayers), the second - for short-term powerful work (sprinters). Because of the muscles include those and other fibers, the muscles of different people differ in the ratio of these fibers. At the same time and the total number of fibers in a muscle of different people is not the same muscles. Journal "Health» № 11,1984, the famous and constitutional types: endomorph (birth lot of fat and a lot of the muscles), ectomorph (birth little muscles), Mesomorph (optimal ratio).

So training methods can and should be different, because people want to be a star of bodybuilding, does not know what his certain muscle fibers. It is through trial, error and introspection he reveals himself options suitable for loads of muscle growth. And it does not matter, white or red fibers had dominated, as long as those prevailing loaded with fiber and grew. Although, of course, with white fibers increase weight easier and faster, because their effectiveness depends on their thickness (number of contractile proteins), while the red fibers - from other, more subtle factors (eg, the number of mitochondria in the cell).

Food

High rates of recovery and muscle growth by bodybuilders require a specialized diet compliance. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy costs for training, rehabilitation and proper muscle growth. Reducing the level of food energy is obtained in conjunction with cardiovascular exercise allows bodybuilders to lose excess fat, which is important in preparation for various competitions. The ratio of food energy derived from carbohydrates, protein and fat can vary depending on the purpose of a bodybuilder.

 

Meals

On average, the average person receives three meals a day. Bodybuilders also try to eat 5-7 times a day (every 2-3 hours). This method has two goals: increase the metabolic rate and the prevention of excessive insulin secretion caused by too large a one-time meal. Many bodybuilders always carry a plastic container with food to minimize violations of the meal.

Proteins

trees is the main building material of the muscles, and therefore its acceptance bodybuilders should pay particular attention. Bodybuilders need more protein than the average person. According to various estimates, it is necessary to use 1.5-2 or more grams of protein per kilogram of body weight, with the protein should account for 25-30% of total energy supply. The main sources of protein for bodybuilders are chicken, turkey, beef, pork, fish, eggs and dairy products are high in protein, and some nuts and beans. In addition, many bodybuilders supplement their diet with a variety of protein supplements such as protein casein ilisyvorotochny

Carbohydrates

The total dietary energy count by adding together the energy components of proteins, carbohydrates and fats. However, energy protein incomparably poorer than the fats and carbohydrates. The difference is so great that our bodies almost "not paying attention" to the proteins as a source of biological energy. The main sources of energy for it are carbohydrates and fats. Moreover, depending on the type of physical activity, the body most prefers either fats or carbohydrates. As for bodybuilding, it is unbeatable source of energy are carbohydrates. It is they who determine the overall tone of the physiological bodybuilder and ultimately the success of his training.

Rest

Although the stimulation of muscle growth happens at the gym because of training with weights, growth itself is at rest. Without adequate rest and sleep, the muscles are not able to recover and grow. For the proper growth of muscles, bodybuilder needs about eight hours of sleep a night, although this is every man his own. In addition, many athletes find time for naps, which further stimulates further growth of muscle mass.

 

Overtraining

Load is too heavy or too short a period of rest between workouts lead to overtraining. If you start the next exercise, not enough rest, fatigue will accumulate and disappear training progress. It is important to find the right period of rest between workouts. On average, three workouts a week, 1-2 days a holiday for two - 2-3 days. Sometimes people need to 9 days of rest between workouts.

Bodybuilding in Popular Culture

Many bodybuilders during, and after the end of his career begin to engage in different activities. Among the most popular professions among bodybuilders can select actors, models, coaches, and strippers. Often the choice is made in favor of the professions for which you have a beautiful external data or a substantial physical training. To date, many bodybuilders have achieved success outside the competition podium. In recent years, due to the spread of ideas of a healthy lifestyle, popular kind of amateur bodybuilding - fitness. Bodybuilding is popular not only among young people, to date around the competitions among the different age groups, up to 80 years. One of the most famous bodybuilders pensioners - Japanese Tsutomu Tosaka.

 

Films about bodybuilding

 

"Pumping Iron" - a film in 1977 with Arnold Schwarzenegger in the lead role

"Bodybuilders 2: Women" - a film in 1985 about female bodybuilders