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Bodybuilding ili samo teretana


Bodybuilding je planski, sustavni i trajni proces definicije muskulaturnog sustava i tjelesne simetrije.

Na treningu u teretani, izvode se vježbe s utezima i na posebno oblikovanim spravama s ciljem stimuliranja rasta mišićne mase. Na natjecanjima, sudci ocijenjuju mišićnu masu, definiciju mišića, simetriju, proporcije i nastup na pozornici.

Svaki dio tijela ima posebne vježbe i trebalo bi se sve dijelove tijela jednako forsirati.

Podjelom mišićnih skupina na dijelove, umjesto odrade kompletnog tijela, pogađate mišiće s mnogo više energije.
Najbolje je podijeliti mišiće na donju i gornju skupinu tijela.

Za početnike je najbolje koristiti bučice i prilagodljivu klupu, a kasnije dodavati ostale sprave. Ne valja forsirati u početku treninga. Prvih tjedan ili dva lagano se zagrijavati i isprobavati vježbe. Kada se malo mišići naviknu na trening onda možete više sprava kombinirati, ali opet svaku spravu lagano i bez pretjerivanja koristiti.

Za početnike se također preporuča trening cijelog tijela, kao i za one koji nemaju puno slobodnog vremena.

Cilj većine žena koje posjećuju fitness centre je lijepo oblikovana guza i noge. Najbitnije je da rade čučnjeve i stepenice, te noge na spravama za noge. Oblikovati guzu nije jednostavno, te treba dosta truda, ali bez dobrog rada nogu ne može se doći do lijepe guze.

U Bodybuildingu Nažalost ozlijede nisu rijetkost, te dok god ne naučite sve vježbe pravilno raditi preporuča se rad s instruktorom. Svaka teretana ima osobu koja se bavi vama. Govori koje vježbe site trebali raditi i kako ih pravilno raditi. Iskoristite to.

Ono što ljudi vrlo često krivo rade prilikom izvođenja čučnja je da ne drže koljena preko nožnih prstiju za vrijeme spuštanja u donji položaj. Koljena se znaju pomaknuti unutra i onda nastaju problemi.

Kada dižete teret nikad nemojte savijati leđa i raditi potisak s njima već samo s mišićima.

Što se prehrane tiče najbolje je bijelo meso, riba, povrće, proteinske pločice i ostalo.

Najbolje je sesti manje količine i češće, otprilike svaka 3 sata, a u niti jednom obroku ne smije manjkati dovoljna količina bjelančevina.

Za piće koristite vodu, a izbacite sokove.

Što se tiče ugljikohidrata, ako ih premalo uzimaš, tada se nećeš razvijati u dovoljnoj mjeri, a ako ih previše konzumiraš, tada ćeš postati debeo. Osnovno je pravilo uzimati svakodnevno 5-6 grama po kilogramu tjelesne težine.

teretana

Većina ljudi koji se bavi ovim sportom uzima proteine, pa čak i neke nedozvoljene supstance, steroide.
Dobar dio Bodybuildera koristi i steroide, neki od najpopularniji su: Testosterone, Anavar, Winstrol, Trenbolone, Equipoise, Clenbuterol…

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