Know your body type - asthenic, normosthenic, hypersthenic

At the beginning of the 19th century, it became clear that weight training not always ensure the formation of beautiful sculpted muscles. This discovery determined the emergence of two different directions:

1. weightlifting, in which a search for development methods was subsequently carried out mainly strength qualities,
2. bodybuilding - here, along with the development of strength endurance and strength, attention was focused on beautiful physique.

Recently, the most effective systems have been found with the help of which the desired result is achieved in weightlifting and bodybuilding. Weightlifters mainly use best effort method - work with maximum and near-limit weights, in two or three repetitions. In bodybuilding it prevails repetition method with infinite loads.

So, when you start bodybuilding, first of all, think about your daily regime, and in general your entire lifestyle, since the success or failure of your training will largely depend on this. It is also important to take into account your well-being, psychological and emotional state, and performance. And finally, it is necessary regularly pass medical checkup.

In addition to the purely physical aspects of preparation, the decisive component is also considered psychological training. Learning to control your desires, strengthen your will, and achieve inner peace - all this means no less for an athlete than strength or anthropometric indicators.

Must be strategic goal - without it, a person resembles a blind man who does not see the path and wanders at random - but the immediate, realistic task that must be completed, no matter what, is also important. Choose for yourself idol and try to be at least a little like him - this is a simple method that often brings wonderful results.

Asthenic normosthenic hypersthenic

Before you start training, it is advisable to establish your constitutional characteristics of your own physique. Among the great variety types of addition sports medicine specialists distinguish 3 main ones: I) normosthenic, II) hypersthenic, III) asthenic. So, let's look at it in detail main body types for men:

Normosthenik

Let's start with the first: Normosthenic type, otherwise known as athletic, implies a proportional, harmonious, symmetrical build. It is believed that this is the type of human constitution most predisposed to bodybuilding. Such an organism, as a rule, perfectly perceives physical activity. The muscles are of high quality and actively respond to strength and volume (increasing mass) physical work. Almost all recommendations available in printed publications are focused on the physiological feature of the normosthenic body type.

Hypersthenic

The second type is hypersthenic, which can be characterized by squatness, massive, wide bones, as well as a tendency to be overweight. The training of such a group has its own specifics: the number of repetitions on average often increases by 2-3 times, and the classes themselves are much more intense, usually due to a reduction (by half a minute) in the rest time between sets. It is recommended to exclude the entire range of confectionery products, all kinds of sweets, and completely sugar and fatty foods from the general diet. Also reduce your salt intake to a minimum.

Asthenic

The third type is the asthenic type. People with “thin” bones and the absence of significant fat deposits are usually classified as this type of build. Often such individuals are called slender. The training process for such people also has its own characteristic features. This group is characterized by a significantly slower increase in strength and muscle volume. However, you should not force the natural course of muscle development, since, as a rule, this is fraught with injury and overtraining.

The duration of training for men of asthenic build, after selecting the necessary load, should be about half an hour shorter than for athletes belonging to the normosthenic type. The number of repetitions is reduced by half on average, but the pause time between sets increases by about 30-50 seconds. The diet is higher in calories and is characterized by a wide variety of foods.

Immediately after eating, a rest period of up to 20 minutes is recommended. There are also no restrictions on fluid intake. Also, in between meals, which must be taken 5-6 times a day, experts recommend drinking a glass of milk or alternative drinks (protein shakes), and also try to extend the duration of sleep to 10 hours.

You can train at almost any time of the day, but it is advisable to take into account that functional performance people throughout the day not the same. Scientific research by chronobiologists has confirmed the fact that three times a day there is an ebb and flow of physical strength, and the maximum increase in muscle performance occurs at the time: 13:30.

Sportswear for training it should be light, comfortable, promote body breathing and retain heat for a long time. Cotton or wool are best because they absorb sweat well. Many people train in sweaters made of artificial fiber, which is unacceptable according to hygienic standards. On this occasion, one of the most titled bodybuilders in the world A. Schwarzenegger said:

“If you start to care about how your clothes look during training, then you are doing who knows what. When training, you should only notice your exhausted, sweaty face. As for me, I personally love to train in as light clothing as possible. It helps me notice imperfections in my physique."

It is important that clothes are always clean. It is better not to wear clothes that have been dried without washing, as they are not able to absorb sweat and are also a breeding ground for various pathogens of skin diseases.

In order to properly organize training sessions, you must definitely monitor how the body responds to the load, carry out analysis training methods, observe regularly for his state of health. It is recommended to keep self-control diary.

It is known that the brain is subject to training to the same extent as the muscles. There are many ways to improve the athletic condition of the brain. Analysis of training sessions, interesting observations and recording in a diary of the most important moments of life is one of the most excellent exercises for improving reaction and perception, for developing logic and memory.

Self-control should be carried out during all periods of training, and even during rest. Self-control is carried out using simple forms of observation and recording, accessible to everyone. a number of indicators: well-being, load, body weight, pulse, sleep, anthropometric data.

Well-being depends on the condition of the whole organism and mainly the central nervous system. It can be good, satisfactory and bad.

With regular and well-structured training, athletes often feel good. In cases where you feel tired, irritable, or unwilling to train, it is necessary to analyze and identify the causes of this condition, and possibly seek advice from a doctor.

Experienced athletes often use the principle developed by the founder of bodybuilding, Joe Weider, which is that the athlete monitors his well-being, as if listens to your body, catching the first signs of fatigue, overstrain of the nervous system, and makes timely adjustments to the training regimen.

The load is characterized by the volume and intensity of classes. After each lesson, in addition to the volume, intensity, duration, its tolerability is noted, changes made during the implementation of the training plan, and personal comments are recorded.

A man’s body weight drops during the first three to four weeks of training due to a decrease in subcutaneous fat. As the body adapts to resistance exercise, muscle mass begins to increase. It is known that body mass changes both during the day and during the course of training. Therefore, its value before and after classes is an important indicator of self-control.

Pulse rate is an essential characteristic of the functioning of the circulatory system. The normal heart rate at rest is 60-80 beats per minute. The heart rate is also influenced by: 1) body position - a) standing, b) sitting or c) lying down, 2) the nature of the exercises performed, 3) nervous excitement, 4) food intake, etc. If the training process is organized correctly, then this indicator should have a certain downward trend. The time it takes for the heart rate to return to its original state after exercise should also decrease.

With the help of the so-called orthostatic test You can check the degree of recovery of the body! after training load. The next morning after training, you need to count your pulse while lying down, then sitting and standing. The transition from one state to another should be slow. The difference between the control measurements in all three tests of no more than 12 beats indicates normal recovery of the body, and a difference of more than 12 beats is a signal of incomplete recovery after exercise.

Based on the results of measuring your pulse after a short-term load, for example, 15 seconds of jogging in place at a maximum pace, you can draw conclusions about the state of your body after training. The norm is an increase in heart rate by approximately 50% of the original, an increase in systolic pressure by approximately 30%, and a corresponding decrease in diastolic pressure by 10%. Other indicators during such work indicate a deviation - perhaps an overestimated load, overwork, etc.

Dream - the main means of recovery for an athlete. The duration of sleep must be at least 8 hours.

Anthropometric measurements necessary to monitor muscle development, identify and eliminate physique deficiencies. Body girth measurements should be taken at least once a month.

Many years of experience allows us to assert that it is much easier for athletes who systematically fill out and analyze their self-control diary to promptly establish and identify all sorts of deviations from standard indicators, and, accordingly, to properly adjust the training process, which, without a doubt, is reflected in the results. Many years of experience clearly demonstrate that in the early stages of training, athletes often overestimate their potential and available strength. And this inevitably leads to overload, and then causes insomnia, increased fatigue, and reluctance to train. Therefore, striving to achieve the goal, it is necessary to take into account individual characteristics, initial level of physical development and plan the training load in accordance with your capabilities. At the same time, one should be wary of excessively forcing results and using maximum loads for this purpose.

Studies have been conducted in which athletes included weights equal to 75%, 50%, 25% of the maximum possible in training sessions. As a result, after three months of training, there were no significant differences in strength indicators and endurance in all three groups. Thus, at the initial stage of training, the body reacts equally to loads of the widest range. Therefore, you should not increase the risk of injury or expose yourself to the danger of overload.

In the first year of training, it is advisable to start with three training sessions in a weekly cycle. It is not advisable to include more than 12 or less than 3 exercises in one workout. The latter leads to an insignificant effect from training.

Importance warm-ups in the athlete’s training process is well known. Warm-up should correspond to the athlete’s special preparedness, as well as the level of his general endurance.

If there is not enough time, it is better to warm up without training than to train without warming up.

Exist general And special warm-up. General warm-up needed to prepare for loading the whole body. During the warm-up, as a result of an increase in body temperature and warming up of the muscles, increased metabolism is activated, the indicators of the cardiovascular, respiratory and other systems change, and the overall performance of the student increases. Warm-up is one of the most important conditions for the prevention and prevention of injuries, as well as colds. The duration of the warm-up depends not only on the athlete’s level of preparedness, but also on the air temperature, training clothing and other important factors. Approximately 15 minutes are allotted for warming up and warming up.

It is recommended to include in the warm-up: a) running, b) jumping rope, c) bicycle ergometer (until sweat appears), d) various exercises for the muscles of the arms, e) torso, f) legs, 😉 exercises to increase the flexibility of various parts of the body (neck , arms, legs, spine). Particular attention should be paid to warming up the neck muscles. Perform all kinds of head tilts back and forth, left and right, and various head rotations 30-50 times. This not only warms up the muscles, but also stimulates an increase in the network of capillaries, and a well-developed network of capillaries will help prevent sore throat. The higher the qualification of the athlete, the more thorough the warm-up should be.

Special warm-up performed immediately before the next target exercise. All movements should be similar in structure and content to the target training exercises. A warm-up is performed with light weights (30-40% of the maximum weight), approximately 12-15 repetitions.

During exercises, movements must be consistent with proper breathing. At the moment of tension, you need to exhale, trying not to hold your breath, and when relaxing, inhale. Be sure to breathe through your nose. The nasal cavity contains a large number of receptors, irritation of which by air currents has a positive effect on the functioning of internal organs. In addition, the nasal cavity purifies the inhaled air and can retain up to 90% of mechanical particles.

After training, it is extremely useful to take a warm shower, alternating between warm and cold water at the end of the entire procedure until you begin to shiver.

Your workout should always end no later than 2 hours before going to bed. Immediately after classes, massage can be used as one of the most effective means of recovery.

To this day, the question of what age restrictions bodybuilding. At what age can you start training with weights? The results of work with children who have been lifting weights since the age of 8 indicate that a gradual increase in load with strict control of the child’s individual characteristics does not in any way negatively affect his health and well-being. On the contrary, children and adolescents who are keen on weight training experience an intensification of metabolism, and they often outstrip their peers in growth and development who preferred other sports, in particular swimming.

There are specific methodological norms and rules for physical exercises with children.

Bodybuilding classes can be started with weights that the baby can lift 12-15 times in a set. Exercises should be selected for all muscle groups, which guarantees the harmonious physical development of the child’s body. Exercises with weights must be combined with exercises aimed at developing motor skills characteristic of a wide variety of sports. These exercises are often performed in a lying or hanging position.

It is recommended to start strength training at the age of 10. The maximum weight of the load should be determined according to the following diagram:

from 13 years old - 100% (lifting 1 time in 2 weeks), 60% of the maximum result - working training weight.

The following basic rules sum it all up:

1. Bodybuilding classes are available to people any age and gender. However, it is better to start mastering the basics of bodybuilding under the guidance of an experienced specialist, as well as after consulting in detail with a doctor.
2. Conducting fitness or bodybuilding classes is available in any convenient for you time. In summer, the best option is outdoors, in winter - in a ventilated, dry room. A positive result is possible only with regular, systematic training with a gradual, smooth increase in load. It must be adjusted taking into account individual abilities and capabilities - physical, mental, intellectual. It is very important to consider recovery time. After a heavy load, more rest is required as muscle development occurs during recovery.
3. Strictly to plan the entire training process. Set goals for yourself and strive to accomplish specific tasks in each training session.
4. Do not try to achieve results by copying the training methods of experienced athletes. Persistently search for methods in relation to opportunities and characteristics of your body.
5. While doing the exercises, you need to learn focus on individual muscle groups, feel your body.
6. Need to train all year round, breaks lead to stagnation and worsening results.
7. Before every workout you must do warm-up, in order to prepare the main muscle groups for work. Warming up also helps prevent injury.
8. Needed regularly analyze their capabilities, to carry out control measurements.