jiàn měi shì zhǐ rén de jiàn kāng qiáng zhuàng de shēn tǐ suǒ xiǎn xiàn chū shěn měi shǔ xìng。 tā shì rén men zhuī qiú rén tǐ měi de yī gè zōng hé de biāo zhǔn， zhǐ rén de jī ròu、 gǔ gé、 xuè yè、 fū sè chōng mǎn zhe shēng mìng de huó lì， wú lùn qí wài bù xíng shì huò nèi bù jié gòu dōushì yúnchèn、 xié diào、 chōng mǎn shēng jī de。 rèn hé xíng dòng dōunéng xiǎn shì chū quán shēn gè bù fēn de xié diào hé xié、 zì rán shū zhǎn、 shēng qì 'àng rán、 shén cǎi yì yì。
jiàn měi shì yǔ rén de xíng tǐ měi mìqiè xiāng lián de， jiàn měi shì xíng tǐ měi de jī chǔ。 rén tǐ yòu duìchèn de zào xíng、 jūn héng de bǐ lì， liú chàng de xiàn tiáo， jiān qiáng de gǔ gé， yúnchèn de sì zhī， fēng mǎn de qū tǐ， tánxìng de jī ròu， jiàn kāng de fū sè， zhè shì xíng tǐ měi bù kě quē shǎo de tiáo jiàn。 jiàn měi hái yào qiú jù yòu chōng pèi de jīng shén、 yú kuài de qíng xù， qīng chūn de huó lì。
měi de rén tǐ yīnggāi shì jiàn、 lì、 měi de jié hé。 měi de rén tǐ yīnggāi shì jiàn kāng de， méi yòu jiàn kāng de shēn tǐ， jiù méi yòu rén de xíng tǐ měi。 zhǐ yòu jiàn kāng、 yúnchèn de rén tǐ xíng xiàng， cái néng biǎo xiàn chū fù yòu shēng mìng lì de měi， xiǎn shì chū shēng jī bó bó hé chōng pèi de jīng lì， cái néng chéng wéi rén de běn zhì lì liàng de chéng zài tǐ。 yào zào jiù jiàn měi de tǐ xíng， yìng jī jí cān jiā tǐ yù duàn liàn hé shìdàng de tǐ lì láo dòng。 yīn wéi jiàn měi kě yǐ tōng guò hòu tiān duàn liàn huò dé。 rén de shēn tǐ jié gòu shì shí fēn wán shàn de， jù yòu jí dà de kě sù xìng， bì yào de yíng yǎng hé jīng cháng cān jiā láo dòng， jiān chí tǐ yù duàn liàn， shì cù jìn jiàn měi de tiáo jiàn， tā néng shǐ zhī tǐ gè gè bù wèi dé dào yúnchèn de fā zhǎn， jī ròu huì jiēshí 'ér fù yòu tánxìng， guān jié líng huó， tǐ xíng wán shàn， miàn sè hóng rùn。
zǎo zài gǔ xī là shí dài de yùn dòng jiàn jiāng jiù yòng jǔ zhòng wù lái duàn liàn shēn tǐ , bìng dé dào qiáng zhuàng jiàn měi de tǐ xíng , zhè xiē jiàn měi de yùn dòng yuán , bèi diāo sù jiā “ jì lù ” xià lái bìng liú cún zhì jīn。 zhè shì jiàn měi yùn dòng de zǎo qī méng yá。
shí jiǔ shì jì wǎn qī , dé guó rén shān dào shǒu chuàng liǎo tōng guò gè zhǒng zī tài lái zhǎn shì rén tǐ měi , ér qiě wéi xiàn dài jiàn měi yùn dòng de fā zhǎn diàn dìng liǎo jī chǔ , suǒ yǐ tā bèi gōng rèn wéi“ guó jì jiàn měi yùn dòng de chuàng shǐ rén” , hé“ shì jiè shàng dì yī wèi jiàn měi yùn dòng yuán”
zài xiàn dài， xiàn dài de jiàn měi yùn dòng shì yǐ zhǎn shì rén tǐ měi wéi tè zhēng。 nán zǐ de jiàn měi biāo zhǔn shì： shēn cái gāo dà 'ér qiáng zhuàng， jī ròu fā dá 'ér jūn héng， jiān kuān bì yuán， tǐ lì chōng pèi， tǐ zhì jiàn kāng děng。 nǚ zǐ jiàn měi biāo zhǔn shì： tǐ xíng yúnchèn， zī tài yōu yǎ， xiōng bù fēng mǎn， jiān yuán yāo xì， fū sè guāng jié rùn zé děng。 jiàn měi yào yǔ xīn líng měi xiāng jié hé， yòu liǎo jiàn kāng měi hǎo de xīn líng， cái néng yòu jiàn kāng měi hǎo de qíng xù， cái néng yòu jiàn kāng měi hǎo de zī tài dòng zuò hé jiàn kāng měi hǎo de xíng wéi， zhǐ yòu xīn líng měi， cái néng yòu zhēn zhèng de jiàn měi。
zuò wéi tǐ yù yùn dòng de jiàn měi， jí jìng jì jiàn měi， shì zhǐ jiàn měi yùn dòng yuán jiāng gè zì de shēn cái zhǎn shì yú cái pàn tuán， yóu cái pàn tuán gēn jù tā men wài guān fú hé shěn měi de chéng dù jìn xíng píng fēn。 jī ròu de zhǎn xiàn shì tōng guò jiǎn zhī、 tú yóu、 pí fū shài hēi（ huò shài hēi yóu）， bìng jié hé xiàn chǎng dēng guāng xiào guǒ shǐ jī ròu qún de lún kuò gèng jiā qīng xī。 zhī míng de jiàn měi yùn dòng yuán bāo kuò 'ā nuò dé · shī wǎ xīn gé (ArnoldSchwarzenegger)、 duō lì 'ān · yé cí (DorianYates), luó . fó lǐ gé nuò (LouFerrigno)、 fú lǎng gē · gē lún bù (FrancoColumbu)、 fú lán kè · zàn 'ēn (FrankZane)、 lǐ · hā ní (LeeHaney)、 luó ní · kù 'ěr màn (RonnieColeman)、 jié · kǎ tè (JayCutler) hé jié kè xùn · dé kè sī tè (JacksonDexter)。
lì shǐ fā zhǎn
fā yuán hé zǎo qī
rén men yī bān rèn wéi jiàn měi de“ zǎo qī” shì 1880 nián zhì 1930 nián zhè duàn shí qī。
18 shì jì mò， dé guó dà tǐ yù jiā xiān dào， zài lún dūn yīnyuè tīng jìn xíng liǎo yī cì hōng dòng shè huì de biǎo yǎn。 tā nà fā dá de jī ròu hé hé xié de tǐ xíng， yóu rú yī zuò wán měi de yì shù diāo xiàng， shǐ shù qiān míng guān zhòng wéi zhī qīng dǎo， cóng 'ér kāi chuàng liǎo jiàn měi yùn dòng de xiān hé。
20 shì jì 20 nián dài《 jī ròu fā dá fǎ》、《 lì de mì jué》 děng pō jù yǐng xiǎng de zhuān zhù cóng lǐ lùn shàng kěn dìng liǎo jiàn měi yùn dòng de zuò yòng。 cóng 20 shì jì 30 nián dài qǐ， zài yī xiē 'ōu měi guó jiā， jiàn měi biǎo yǎn zhú jiàn biàn chéng yī xiàng jìng jì bǐ sài héng héng jiàn měi bǐ sài， bìng kuò zhǎn dào shì jiè gè dì， 20 shì jì 40 nián dài chū， jiā ná dà rén běn wéi dé xiōng dì zhōu yóu 90 duō gè guó jiā hé dì qū， xuān chuán tuī guǎng jiàn měi yùn dòng， yú 1946 nián chuàng jiàn liǎo guó jì jiàn měi lián hé huì， bìng shāng dìng hé tuī xíng guó jì xìng jiàn měi bǐ sài de zǔ zhì、 guī zé、 cái pàn、 jiǎng lì děng shì xiàng。
xiàn zài， yǐ jīng yòu xǔ duō gè guó jiā cān jiā liǎo guó jì jiàn měi lián hé huì。
jiàn měi（ zhǎn shì jī ròu de yì shù） zài 19 shì jì zhī qián bìng méi yòu zhēn zhèng chū xiàn guò； zhí dào 19 shì jì wǎn qī， pǔ lǔ shì rén yóu jīn · shān dào (EugenSandow) kāi shǐ tuī guǎng zhè xiàng yùn dòng。 tā bèi chēng wéi“ xiàn dài jiàn měi zhī fù”。 yóu yú tā ràng guān zhòng zài“ jī ròu zhǎn shì biǎo yǎn” zhōng dé yǐ xīn shǎng tā de tǐ gé， ér bèi yù wéi gāi xiàng yùn dòng de xiān qū。 jìn guǎn guān zhòng men zài kàn dào yī gè sù zào wán měi de tǐ xíng zhōng gǎn dào liǎo zhèn hàn， dàn rén men yī bān bǎ shēn tǐ zhǎn shì zuò wéi lì liàng zhǎn shì hé shuāi jiāo bǐ sài de yī bù fēn 'ér yǐ。 shān dào tōng guò tā de jīng jì rén fú luò lún cí · qí gé fěi 'ěr dé (FlorenzZiegfeld) zài zhè xiē zhǎn shì hé sài shì zhōu wéi dā jiàn liǎo kě yǐ zhǎn shì tǐ sù de wǔ tái， bìng huò dé jí dà de chéng gōng。 zhī hòu tā jiè zì jǐ de míng yù chuàng lì liǎo hěn duō de shēng yì， bìng qiě shì zuì zǎo yǐ gè rén míng zì wéi wéi shāng yè pǐn pái de dài biǎo zhī yī。 suí hòu tā de zhī míng dù bù duàn tí gāo， fā míng bìng dà guī mó xiāo shòu liǎo shǒu kuǎn jiàn shēn qì cái（ jī xiè huà yǎ líng、 tánhuáng lā lì qì hé zhāng lì dài）
shān dào qiáng liè tuī chóng“ xī là shì shěn měi”（ zhè zhǒng shěn měi biāo zhǔn shì zhǐ yī gè wán měi de tǐ gé yìng cóng shù xué shàng fú hé gǔ dài xī là jí luó mǎ rén tǐ sù xiàng zhōng de chǐ cùn bǐ lì）。 zài zǎo qī， rén men cháng tōng guò zhè zhǒng biāo zhǔn héng liángtǐ gé shì fǒu wán měi， zhè yě shì shān dào sù zào tā zì jǐ xíng tǐ de biāo zhǔn。 shān dào yú 1901 nián 9 yuè 14 rì zǔ zhì liǎo dì yī cì jiàn měi bǐ sài， míng wéi“ chāo bàng bǐ sài” ( yì zhù zhě： yuán wén GreatCompetition，“ wěi dà de bǐ sài” zhè zhǒng shuō fǎ wǒ rèn wéi hán gài bù quán， Great lìng yòu hóng wěi、 dà、 hǎo děng yì sī， wǒ yòng hàn yǔ de“ bàng” lái dài tì liǎo )， bǐ sài zài yīng guó lún dūn de huáng jiā 'ā 'ěr bó tè dà tīng jìn xíng。 bǐ sài cái pàn yòu shān dào běn rén、 chá 'ěr sī · láo sī jué shì (SirCharlesLawes) hé 'ā sè · kē nán · dào 'ěr jué shì (SirArthurConanDoyle)（ yì zhù： cǐ kē nán dào 'ěr jí zhēn tàn fú 'ěr mó sī de zuò zhě）， bǐ sài jí qí chéng gōng， rù chǎng piào shòu qìng， shù bǎi míng tǐ yù kuáng rè 'àihào zhě zhǐ néng zài chǎng wài wàng 'ér xīng tàn。 zuì zhōng bān gěi shèng lì zhě de jiǎng bēi shì yī zuò yóu diāo sù jiā fú lāi dé lǐ kè · pō méi luò yī (FrederickPomeroy) wán chéng de shān dào běn rén de tóng xiàng。 bǐ sài de shèng zhě shì lái zì yīng gé lán nuò dīng hàn de wēi lián · mù léi (WilliamL.Murray)。 dāng jīn zuì dǐng jí de jiàn měi bǐ sài shì“ ào lín pǐ yà xiān shēng” (Mr.Olympia)， cóng 1977 nián kāi shǐ， huò shèng zhě de jiǎng bēi jiù shì hé lì shǐ shàng dì yīcháng jiàn měi bǐ sài zhōng wán quán xiāng tóng de shān dào běn rén de tóng xiàng。
1904 nián 1 yuè 16 rì， shǒu jiè dà guī mó de jiàn měi bǐ sài zài měi guó niǔ yuē de mài dí xùn guǎng chǎng jǔ xíng。 huò shèng zhě shì 'ā 'ěr · tè léi láo 'ěr (AlTreloar)， yīn 'ér huò dé“ quán shì jiè tǐ gé sù zào zuì wán měi de nán rén” de tóu xián， tè léi láo 'ěr yíng dé yī qiān měi yuán jiǎng jīn。 zhè zài dāng shí shì yī gè bù fěi de jīn 'é。 liǎng zhōu yǐ hòu， tuō mǎ sī · ài dí shēng jiāng 'ā 'ěr · tè léi láo 'ěr jìn xíng shēn tǐ zào xíng pāi chéng liǎo diàn yǐng， zài zhè zhī qián de jǐ nián 'ài dí shēng yě céng wéi shān dào pāi guò liǎng bù diàn yǐng， zhè shì zuì zǎo jiāng jiàn měi yùn dòng pāi chéng diàn yǐng de jì lù。 20 shì jì zǎo qī， bèi 'ěr nà · mài kè fěi dēng (BernarrMacfadden) hé chá 'ěr sī · ā tè lā sī (CharlesAtlas) jì xù jiāng jiàn měi tuī guǎng zhì shì jiè。 ā luò yī sī · sī wò bō dá (AloisP.Swoboda) shì měi guó zǎo qī jiàn měi yùn dòng de xiān fēng， chá 'ěr sī · ā tè lā sī yīn tā céng shuō“ wǒ suǒ zhī dào de yī qiē quán bù xué zì chá 'ěr sī · ā tè lā sī” ér duì tā chēng zàn yòu jiā。
qí tā yī xiē 1930 nián qián lì shǐ zǎo qī de zhù míng jiàn měi yùn dòng yuán bāo kuò： yī 'ěr lè · lǐ dé màn (EarleLiederman)（ shì yī xiē zuì zǎo de jiàn měi zhǐ dǎo shū de zuò jiā）、 sài gé méng tè · bù lāi bā tè (SeigmundBreitbart)（ zhù míng yóu tài jiàn měi yùn dòng yuán）、 qiáo gé · hā kěn shī mì tè (GeorgHackenschmidt)、 qiáo zhì · zhuó wéi tè (GeorgeF.Jowett)， mài kè xī kè (Maxick)（ shēn tǐ zào xíng xiān fēng）、 méng tè · suō 'ěr duō (MonteSaldo)、 láo sè sī tōng · āi lì 'ào tè (LauncestonElliot)、 xí gé · kè lāi 'ēn (SigKlein)、 ā lā fú léi dé · mó sī shàng shì (Sgt.AlfredMoss)、 qiáo · nuò dé kuí sī tè (JoeNordquist)、 lāi 'áng nài 'ěr · sī tè lǎng fú tè (LionelStrongfort)(Strongfortism， sī tè lǎng fú tè lǐ lùn， zhè shì yī zhǒng hán gài liǎo xùn liàn、 yǐn shí shèn zhì shì rì cháng wèi shēng qǐ jū de zǔ hé lǐ lùn )、 gē sī tǎ fū · fú lǐ sī dēng sī jī (GustavFristensky)（ jié kè guànjūn） yǐ jí 'ā lán · mǐ dé (AlanC.Mead)（ lìng rén yìn xiàng jí shēn de jī ròu guànjūn， jìn guǎn tā céng zài dì yī cì shì jiè dà zhàn zhōng diū dào liǎo yī tiáo tuǐ）
huáng jīn shí qī
jiàn měi de“ huáng jīn shí qī” yī bān shì zhǐ cóng 1940 nián zuǒ yòu yī zhí dào 1970 nián。 zài zhè duàn shí qī zhōng， zǎo qī shěn měi guān kāi shǐ fā shēng biàn huà， rén men zhuī qiú gèng jiā páng dà de jī ròu， duì jī ròu de duìchèn xìng hé lún kuò qīng xī dù tí chū gèng gāo yào qiú。 zhè hěn dà chéng dù shàng shì yóu yú céng jīng de 'èr zhàn bào fā shǐ hěn duō nián qīng rén kāi shǐ zhuī qiú gèng jiā qiáng zhuàng de tǐ gé hé gèng liè de xìng gé， tā men tōng guò gǎi shàn xùn liàn jì qiǎo、 tí gāo yíng yǎng shuǐ píng yǐ jí shǐ yòng gèng yòu xiào de qì xiè dá dào liǎo zhè xiē mùdì。 hěn duō yòu yǐng xiǎng lì de fā xíng kān wù yě kāi shǐ chū xiàn， xīn de bǐ sài yě yìng jiàn měi yùn dòng de fā zhǎn 'ér xīng qǐ。
jiā lì fú ní yà zhōu wēi ní sī shì de“ jī ròu hǎi tān” shì zhè duàn shí qī de jiàn měi de biāo zhì。 zhè duàn shí qī zhōng jiàn měi jiè zhù míng de míng zì bāo kuò shǐ dì fēn ? lǐ wéi sī (SteveReeves)（ yīn shì yǎn hè lā kè lè sī (Hercules， xī là shén huà zhù míng dà lì shì ) yǐ jí qí tā gǔ dài lì shì yīng xióng xíng xiàng 'ér chū míng）、 léi gé ? pà kè (RegPark)、 yuē hàn ? gé lǐ méi kè (JohnGrimek)、 lài lì ? sī kǎo tè (LarryScott)、 bǐ 'ěr ? pò 'ěr (BillPearl) yǐ jí“ xiǎo tiān shǐ” ài wén ? kē zé sī jī (Irvin"Zabo"Koszewski)。
suí zhe měi guó yè yú jìng jì lián méng (AAU,AmateurAthleticUnion) de xīng qǐ， AAU yú 1939 nián zài jì yòu de jǔ zhòng bǐ sài zhōng zēng jiā liǎo jiàn měi bǐ sài xiàng mù， dì 'èr nián gāi sài shì bèi mìng míng wéi“ AAU měi guó xiān shēng” (AAUMr.America)。 20 shì jì 40 nián dài qián hòu， dà bù fēn jiàn měi yùn dòng yuán kāi shǐ bào yuàn AAU zhǐ yǔn xǔ yè yú yùn dòng yuán cān sài， bìng qiě jǐn jǐn piān zhòng yú 'ào yùn huì jǔ zhòng xiàng mùdì zuò fǎ。 zhè cù shǐ wéi dé xiōng dì héng héng běn ? wéi dé hé qiáo ? wéi dé héng héng fā qǐ zǔ zhì liǎo guó jì jiàn měi lián hé huì (IFBB,InternationalFederationofBodyBuilders)。 tā men zǔ zhì de bǐ sài“ IFBB měi guó xiān shēng” (IFBBMr.America) duì zhí yè xuǎn shǒu kāi fàng。
1950 nián， lìng yī gè míng wéi guó jiā yè yú jiàn měi xié huì (NABBA,NationalAmateurBodybuildersAssociation) kāi shǐ zài yīng guó jǔ bàn“ NABBA yǔ zhòu xiān shēng” (NABBAMr.Universe) de bǐ sài。 1965 nián， yòu yī gè zhòng dà sài shì“ ào lín pǐ yà xiān shēng” (Mr.Olympia) kāi shǐ jǔ bàn。 mù qián“ ào lín pǐ yà xiān shēng” shì jiàn měi jiè zuì dǐng jí de sài shì。
qǐ chū jiàn měi bǐ sài jǐn yóu nán xìng cān jiā， dào hòu lái de 1965 nián NABBA kāi shǐ jiā rù“ yǔ zhòu xiǎo jiě” (MissUniverse)， dào 1980 nián“ ào lín pǐ yà xiǎo jiě” (Ms.Olympia) yě kāi shǐ bèi yǐn rù。
xiàn dài shí qī（ 20 shì jì 70 nián dài hòu）
20 shì jì 70 nián dài， yóu yú 'ā nuò dé ? shī wǎ xīn gé de yǐngpiān《 tiě jīn gāng》 (PumpingIron)， jiàn měi xī yǐn liǎo hěn duō gōng zhòng de yǎn guāng。 zài zhè zhī qián， IFBB yǐ jīng zài cǐ xiàng yùn dòng zhōng zhàn tǒng zhì dì wèi， AAU zhàn yī xí hòu zuò。
1981 nián， jí mǔ ? mǎ ní 'ào 'ēn (JimManion) gāng cóng AAU tǐ gé wěi yuán huì zhù xí zhí wèi xiè rèn， biàn chéng lì liǎo guó jiā tǐ gé wěi yuán huì (NPC,NationalPhysiqueCommittee)。 NPC kāi shǐ chéng wéi quán měi zuì chéng gōng de jiàn měi zǔ zhì， tā shì IFBB de yè yú zǔ fēn bù。 80 nián dài mò 90 nián dài chū， AAU zàn zhù de jiàn měi sài shì měi kuàng yù xià； 1999 nián， AAU tōng guò tóu piào jué dìng tíng bàn jiàn měi sài shì。
zài zhè duàn shí qī zhōng， lèi gù chún kāi shǐ bèi yuè lái yuè duō dì shǐ yòng zài jiàn měi jí qí tā yùn dòng xiàng mù zhōng。 wèile dǐ zhì zhè yī xiàn xiàng， IFBB kāi shǐ yǐn rù zhēn duì lèi gù chún hé qí tā jìn yòng wù zhì de yào jiǎn zhì dù， zhè yě shì wèile shǐ IFBB néng bèi guó jì 'ào wěi huì jiē nà wéi huì yuán。 jìn guǎn yòu liǎo yào jiǎn zhì dù， dà bù fēn zhí yè jiàn měi yùn dòng yuán réng rán wèile bǐ sài jì xù shǐ yòng lèi gù chún。 20 shì jì 70 nián dài， rén men hái néng gōng kāi tǎo lùn lèi gù chún de shǐ yòng， yīn wéi tā zài dāng shí wán quán hé fǎ； rán 'ér 1990 nián měi guó guó huì tōng guò de《 lèi gù chún guǎn zhì fǎ 'àn》 jiāng lèi gù chún liè wéi《 guǎn zhì wù pǐn fǎ 'àn》 zhōng de III jí guǎn zhì wù pǐn。
1990 nián， zhí yè shuāi jiǎo tuán tǐ fā qǐ rén wén sī ? mài kè mǎ hóng (VinceMcMahon) xuān bù chéng lì yī gè xīn de jiàn měi zǔ zhì“ shì jiè jiàn měi lián méng” (WBF， WorldBodybuildingFederation）。 mài kè mǎ hóng xī wàng bǎ shì jiè shuāi jiǎo lián méng (WWF) nà zhǒng fēng gé de biǎo yǎn hé gèng jiā fēng hòu de jiǎng jīn dài rù jiàn měi jiè， bìng yǔ 13 míng cān sài de yùn dòng yuán qiān liǎo láo zī fēng hòu de hé tóng， shí jì shàng qí zhōng yī xiē rén zài nà shí de jiàn měi jiè lǐ zhǐ shì wú míng xiǎo zú。 tóu shēn WBF de yùn dòng yuán hěn kuài jiù pāo qì liǎo IFBB。 zuò wéi WBF chéng lì de huí yìng， IFBB zhù xí běn ? wéi dé (BenWeider) jiāng nà xiē yǔ WBF qiān dìng hé tóng de jiàn měi yùn dòng yuán liè rù hēi míng dān。 IFBB hái tōu tōu tíng zhǐ liǎo duì qí qí xià yùn dòng yuán de lèi gù chún yào pǐn jiǎn chá zhì dù， yīn wéi jìn xíng yào jiǎn de IFBB yǔ bù jìn xíng yào jiǎn de xīn chéng lì zǔ zhì duì kàng guò yú kùn nán。 1992 nián， měi guó lián bāng diào chá jú (FBI) kāi shǐ diào chá wén sī ? mài kè mǎ hóng jí WBF zǔ zhì shè xián lèi gù chún jiāo yì yī 'àn， mài kè mǎ hóng bèi pò wéi WBF yùn dòng yuán jiàn lì yào jiǎn zhì dù。 jiēguǒ WBF dāng nián de bǐ sài zhì liàng fēi cháng diē fèn (-_-#)。 mài kè mǎ hóng yú 1992 nián 7 yuè zhèng shì jiě sàn WBF， yuán yīn kě néng shì tā duì WBF bǐ sài zhuǎn bō de fù fèi guān kàn shōu rù yǐ jí WBF kān wù《 jiàn měi shēng huó》 (BodybuildingLifestyles)（ hòu lái cǐ zá zhì biàn wéi《 WBF zá zhì》 (WBFMagazine)） xiāo shòu zhuàng kuàng bù lè guān， jiā shàng duō fèn 6 wèi shù de hé tóng、 měi yuè liǎng cì de diàn shì zhuǎn bō yǐ jí měi yuè yī qī zá zhì de fā xíng， WBF de yùn yíng rù bù fū chū。 rán 'ér， WBF de chéng lì duì yú IFBB yùn dòng yuán lái shuō yòu liǎng diǎn hǎo chù： qí yī， tā cù shǐ IFBB chuàng shǐ rén qiáo ? wéi dé yǔ xǔ duō dǐng jí jiàn měi míng xīng qiān dìng liǎo hé tóng； qí 'èr， tā cù shǐ IFBB tí gāo liǎo qiān shǔ hé tóng de jiǎng jīn 'é dù， qiáo ? wéi dé zuì zhōng yě ràng nà xiē céng jīng yǔ WBF qiān guò hé tóng de yùn dòng yuán jiǎo nà tā men zài WBF nián xīn de 10% zuò wéi fá jīn， chóngxīn huí dào IFBB。
21 shì jì yī shǐ， IFBB shì tú jiāng jiàn měi tuī guǎng wéi 'ào yùn huì xiàng mù。 2000 nián， IFBB chéng wéi guó jì 'ào wěi huì zhèng shì chéng yuán， bìng shì tú ràng jiàn měi tōng guò wéi 'ào yùn huì zhǎn shì xiàng mù， jìn 'ér chéng wéi cháng guī xiàng mù， dàn shì zuì zhōng wèi néng chéng gōng。 jiàn měi shì fǒu fú hé 'ào lín pǐ kè tǐ yù yùn dòng de dìng yì zhè yī diǎn shàng yòu zhēng yì， yòu rén rèn wéi jiàn měi bǐ sài de guò chéng zhōng bìng bù shè jí dào tǐ yù xìng jìng zhēng。 lìng wài hái yòu rén zǒng yòu yī zhǒng cuò jué， rèn wéi jiàn měi bǐ sài yī dìng huì shè jí 'ào yùn huì yán gé jìn yòng de lèi gù chún。 zàn chéng zhě zé rèn wéi jiàn měi zhōng de zào xíng bǐ sài xiàng mù xū yào jì qiǎo hé zhǔn bèi， yīn cǐ jiàn měi yīngdāng bèi rèn wéi shì yī xiàng tǐ yù。
2003 nián， qiáo ? wéi dé jiāng wéi dé chū bǎn shè (WeiderPublications,Inc.) mài gěi liǎo fā xíng TheNationalEnquirer de měi guó méi tǐ jí tuán (AMI,AmericanMedia,Inc.)， tóng shí běn ? wéi dé lián rèn IFBB zhù xí。 2004 nián， ào lín pǐ yà xiān shēng bǐ sài de zhù bàn rén wéi 'ēn ? dài mǐ lè tū rán lí kāi IFBB， bǐ sài zhuǎn yóu AMI zhù bàn。
jiàn měi xiàn zhuàng
jiàn měi zuò wéi dà zhòng yì yú jiē shòu de tǐ yù xiàng mù， suí zhe guó nèi jí chéng yù jīng jì de lián dòng zuò yòng 'ér yì cháng huǒ bào， shì chǎng qián jǐng xiāng dāng kàn hǎo。 jiàn měi sài shì zài wǒ guó yě fā zhǎn jiào kuài， jìn jǐ nián quán guó gè chéng shì fàn wéi yǐ gǎo guò bù xià shù bǎicháng， dàn quán guó yǐ jù lè bù xíng shì zhí jiē zǔ zhì cānyù de sài shì bìng què bù duō jiàn。
jiàn měi zhǒng lèi
zhí yè jiàn měi
xiàn zài jiàn měi jiè zhōng“ zhí yè” yī cí yī bān shì zhǐ jiàn měi yùn dòng yuán zài yòu jìn shēng zī gé de yè yú bǐ sài zhōng huò shèng bìng qǔ dé IFBB de zhí yè rèn zhèng (IFBBPro-card)。 zhí yè yùn dòng yuán zé yòu zī gé cān jiā yī xiē gèng gāo jí bié de bǐ sài， bāo kuò“ ā nuò dé jīng diǎn” jiàn měi dà sài (ArnoldClassic) jí“ guànjūn zhī yè” bǐ sài (NightoftheChampions)， bìng gēn jù zhè xiē bǐ sài de míng cì jué dìng“ ào lín pǐ yà xiān shēng” de cān sài quán；“ ào lín pǐ yà xiān shēng” zé shì zhí yè jiàn měi lǐng yù zuì gāo tóu xián。
zì rán jiàn měi
zài zì rán jiàn měi bǐ sài zhōng， jiàn měi xuǎn shǒu lì xíng wéi jìn yào pǐn jiǎn chá， yī dàn fā xiàn wéi guī zé qǔ xiāo jīn hòu de cān sài quán。 yào jiǎn kě tōng guò niào yè yàng běn jìn xíng， dàn hěn duō qíng kuàng xià yòng chéng běn gèng jiā dī lián de cè huǎng yí lái dài tì（ yì zhě gǎn tàn yī xià …… -_-#）。 wéi jìn yào wù zhǐ zhèng cháng rén tǐ bù yìng jiē shòu de wù zhì， gè zì rán jiàn měi zǔ zhì duì cǐ dìng yì dōubù tóng， yì bìng bù yī dìng jǐn bāo kuò nà xiē fǎ lǜ jìn zhǐ de yào wù。 lèi gù chún、 jī sù yuán、 lì niào jì děng yī bān dōubèi gè zì rán jiàn měi zǔ zhì suǒ jìn zhǐ。 zì rán jiàn měi zǔ zhì bāo kuò běi měi zì rán jiàn měi lián méng (NANBF,NorthAmericanNaturalBodybuildingFederation) hé zì rán tǐ gé xié huì (NPA,Naturalphysiqueassociation)。 zì rán jiàn měi yùn dòng yuán shēng chēng tā men de fāng fǎ xiāng bǐ qí tā xíng shì de jiàn měi yùn dòng gèng zhù zhòng jìng jì hé liáng hǎo de shēng huó fāng shì。
qīng shàonián jiàn měi
jiàn měi yùn dòng zhōng hái yòu hěn duō mén lèi zhuān mén zhēn duì nián qīng cān sài zhě。 xiàn zài de hěn duō zhí yè xuǎn shǒu dōushì cóng qīng shàonián shí qī jiù kāi shǐ lì liàng xùn liàn， lì rú 'ā nuò dé ? shī wǎ xīn gé、 lǐ ? pǔ ruì sī tè (LeePriest) hé jié ? kǎ tè。 xiàn zài yòu hěn duō qīng shàonián cān jiā jiàn měi bǐ sài。
nǚ zǐ jiàn měi
20 shì jì 70 nián dài， nǚ xìng kāi shǐ cān jiā jiàn měi bǐ sài， bìng fēngmǐ liǎo yī duàn shí jiān。 nǚ xìng kāi shǐ qián suǒ wèi yòu dì jiā qiáng lì liàng duàn liàn yǐ qiú gèng hǎo de shēn cái， fáng zhǐ gǔ zhì shū sōng。 rán 'ér xǔ duō nǚ xìng réng rán hài pà lì liàng xùn liàn huì shǐ tā men shēn tǐ péng zhàng， tā men réng rèn wéi lì liàng zhǐ shì zhēn duì nán xìng。 bù guò lì liàng xùn liàn duì nǚ xìng shí jì shàng yòu hěn duō hǎo chù， pì rú zēng jiā gǔ mì dù yù fáng gǔ zhì shū sōng， tí gāo jī ròu lì dù hé shēn tǐ píng héng xìng。 zuì jìn jǐ nián， jiàn shēn hé xíng tǐ bǐ sài kāi shǐ xīng qǐ。 zhè xiē bǐ sài bìng bù xiàng jiàn měi bǐ sài nà yàng duì jī ròu de fā dá shuǐ píng yòu yán gé de yào qiú， wéi nǚ xìng tí gōng liǎo lìng zhǒng xuǎn zé。 1980 nián shǒu jiè“ ào lín pǐ yà xiǎo jiě” bǐ sài bǐ jiào xiàng jīn tiān de jiàn shēn xíng tǐ bǐ sài， dāng nián de huò shèng zhě shì lěi qiū ? mài lì shí (RachelMcLish)。
jiàn měi jì qiǎo
yǐ xià duàn liàn fāng fǎ jǐn gōng cān kǎo：
zēng dà jī ròu kuài de 14 dà jì qiǎo： dà zhòng liàng、 dī cì shù、 duō zǔ shù、 cháng wèi yí、 màn sù dù、 gāo mì dù、 niàn dòng yī zhì、 dǐng fēng shōu suō、 chí xù jǐn zhāng、 zǔ jiān fàng sōng、 duō liàn dà jī qún、 xùn liàn hòu jìn shí dàn bái zhì、 xiū xī 48 xiǎo shí、 níng qīng wù jiǎ。
1 ． dà zhòng liàng、 dī cì shù： jiàn měi lǐ lùn zhōng yòng RM biǎo shì mǒu gè fùhè liàng néng lián xù zuò de zuì gāo chóngfù cì shù。 bǐ rú， liàn xí zhě duì yī gè zhòng liàng zhǐ néng lián xù jǔ qǐ 5 cì， zé gāi zhòng liàng jiù shì 5RM。 yán jiū biǎo míng： 1-5RM de fùhè xùn liàn néng shǐ jī ròu zēng cū， fā zhǎn lì liàng hé sù dù； 6-10RM de fùhè xùn liàn néng shǐ jī ròu cū dà， lì liàng sù dù tí gāo， dàn nài lì zēngzhǎng bù míng xiǎn； 10-15RM de fùhè xùn liàn jī xiān wéi zēng cū bù míng xiǎn， dàn lì liàng、 sù dù、 nài lì jūn yòu zhǎngjìn； 30RM de fùhè xùn liàn jī ròu nèi máo xì xuè guǎn zēng duō， nài jiǔ lì tí gāo， dàn lì liàng、 sù dù tí gāo bù míng xiǎn。 kě jiàn， 5-10RM de fùhè zhòng liàng shì yòng yú zēng dà jī ròu tǐ jī de jiàn měi xùn liàn。
2． duō zǔ shù： shénme shí hòu xiǎng qǐ lái yào duàn liàn liǎo， jiù zuò shàng 2 ～ 3 zǔ， zhè qí shí shì làng fèi shí jiān， gēn běn bù néng cháng jī ròu。 bì xū zhuān mén chōu chū 60～ 90 fēn zhōng de shí jiān jí zhōng duàn liàn mǒu gè bù wèi， měi gè dòng zuò dū zuò 8～ 10 zǔ， cái néng chōng fēn cì jī jī ròu， tóng shí jī ròu xū yào de huī fù shí jiān yuè cháng。 yī zhí zuò dào jī ròu bǎo hé wéi zhǐ， " bǎo hé dù " yào zì wǒ gǎn shòu， qí shì dù de biāo zhǔn shì： suān、 zhàng、 fā má、 jiān shí、 bǎo mǎn、 kuò zhāng， yǐ jí jī ròu wài xíng shàng de míng xiǎn cū zhuàng děng。
3． cháng wèi yí： bù guǎn shì huá chuán、 wò tuī、 tuī jǔ、 wān jǔ， dōuyào shǒu xiān bǎ yǎ líng fàng dé jìn liàng dī， yǐ chōng fēn lā shēn jī ròu， zài jǔ dé jìn liàng gāo。 zhè yī tiáo yǔ " chí xù jǐn zhāng " yòu shí huì máo dùn， jiě jué fāng fǎ shì kuài sù dì tōng guò " suǒ dìng " zhuàng tài。 bù guò， wǒ bìng bù fǒu rèn dà zhòng liàng de bàn chéng yùn dòng de zuò yòng。
4． màn sù dù： màn màn dì jǔ qǐ， zài màn màn dì fàng xià， duì jī ròu de cì jī gēngshēn。 tè bié shì， zài fàng xià yǎ líng shí， yào kòng zhì hǎo sù dù， zuò tuì ràng xìng liàn xí， néng gòu chōng fēn cì jī jī ròu。 hěn duō rén hū shì liǎo tuì ràng xìng liàn xí， bǎ yǎ líng jǔ qǐ lái jiù suàn wán chéng liǎo rèn wù， hěn kuài dì fàng xià， làng fèi liǎo zēng dà jī ròu de dà hǎo shí jī。
5． gāo mì dù： " mì dù " zhǐ de shì liǎng zǔ zhī jiān de xiū xī shí jiān， zhǐ xiū xī 1 fēn zhōng huò gèng shàoshí jiān chēng wéi gāo mì dù。 yào shǐ jī ròu kuài xùn sù zēng dà， jiù yào shǎo xiū xī， pín fán dì cì jī jī ròu。 " duō zǔ shù " yě shì jiàn lì zài " gāo mì dù " de jī chǔ shàng de。 duàn liàn shí， yào xiàng dǎ zhàng yī yàng， quán shén guàn zhù dì tóu rù xùn liàn， bù qù xiǎng bié de shì。
6． niàn dòng yī zhì： jī ròu de gōng zuò shì shòu shén jīng zhī pèi de， zhù yì lì mì dù jí zhōng jiù néng dòng yuán gèng duō de jī xiān wéi cān jiā gōng zuò。 liàn mǒu yī dòng zuò shí， jiù yīngyǒu yì shí dì shǐ yì niàn hé dòng zuò yī zhì qǐ lái， jí liàn shénme jiù xiǎng shénme jī ròu gōng zuò。 lì rú： liàn lì shì wān jǔ， jiù yào dī tóu yòng shuāng yǎn zhù shì zì jǐ de shuāng bì， kàn gōng 'èr tóu jī zài màn màn dì shōu suō。
7． dǐng fēng shōu suō： zhè shì shǐ jī ròu xiàn tiáo liàn dé shí fēn míng xiǎn de yī xiàng zhù yào fǎ zé。 tā yào qiú dāng mǒu gè dòng zuò zuò dào jī ròu shōu suō zuì jǐn zhāng de wèi zhì shí， bǎo chí yī xià zhè zhǒng shōu suō zuì jǐn zhāng de zhuàng tài， zuò jìng lì xìng liàn xí， rán hòu màn màn huí fù dào dòng zuò de kāi shǐ wèi zhì。 wǒ de fāng fǎ shì gǎn jué jī ròu zuì jǐn zhāng shí， shù 1～ 6， zài fàng xià lái。
8． chí xù jǐn zhāng： yìng zài zhěng gè yī zǔ zhōng bǎo chí jī ròu chí xù jǐn zhāng， bù lùn zài dòng zuò de kāi tóu hái shì jié wěi， dōubù yào ràng tā sōng chí（ bù chù yú " suǒ dìng " zhuàng tài）， zǒng shì dá dào chè dǐ lì jié。
9． zǔ jiān fàng sōng： měi zuò wán yī zǔ dòng zuò dōuyào shēn zhǎn fàng sōng。 zhè yàng néng zēng jiā jī ròu de xuè liú liàng， hái yòu zhù yú pái chú chén jī zài jī ròu lǐ de fèi wù， jiā kuài jī ròu de huī fù， xùn sù bǔ chōng yíng yǎng。
10． duō liàn dà jī qún： duō liàn xiōng、 bèi、 yāo tún、 tuǐ bù de dà jī qún， bù jǐn néng shǐ shēn tǐ qiáng zhuàng， hái néng gòu cù jìn qí tā bù wèi jī ròu de shēngzhǎng。 yòu de rén wèile bǎ gēbo liàn cū， zhǐ liàn gēbo 'ér bù liàn qí tā bù wèi， fǎn 'ér huì shǐ 'èr tóu jī de shēngzhǎng shí fēn huǎn màn。 jiàn yì nǐ 'ān pái yī xiē shǐ yòng dà zhòng liàng de dà xíng fù hé dòng zuò liàn xí， rú dà zhòng liàng de shēn dūn liàn xí， tā men néng cù jìn suǒ yòu qí tā bù wèi jī ròu de shēngzhǎng。 zhè yī diǎn jí qí zhòng yào， kě bēi de shì zhì shǎo yòu 90 ％ de réndōu méi yòu zú gòu zhòng shì， yǐ zhì bù néng dá dào qī wàng de xiào guǒ。 yīn cǐ， zài xùn liàn jìhuà lǐ yào duō 'ān pái yìng lā、 shēn dūn、 wò tuī、 tuī jǔ、 yǐn tǐ xiàng shàng zhè 5 gè jīng diǎn fù hé dòng zuò。
11． xùn liàn hòu jìn shí dàn bái zhì： zài xùn liàn hòu de 30～ 90 fēn zhōng lǐ， dàn bái zhì de xū qiú dá gāo fēng qī， cǐ shí bǔ chōng dàn bái zhì xiào guǒ zuì jiā。 dàn bù yào xùn liàn wán mǎ shàng chī dōng xī， zhì shǎo yào gé 20 fēn zhōng。
12． xiū xī 48 xiǎo shí： jú bù jī ròu xùn liàn yī cì hòu xū yào xiū xī 48～ 72 xiǎo shí cái néng jìn hángdì 'èr cì xùn liàn。 rú guǒ jìn xíng gāo qiáng dù lì liàng xùn liàn， zé jú bù jī ròu liǎng cì xùn liàn de jiàngé 72 xiǎo shí yě bù gòu， yóu qí shì dà jī ròu kuài。 bù guò fù jī lì wài， fù jī bù tóng yú qí tā jī qún， bì xū jīng cháng duì qí jìn xíng cì jī， měi xīng qī zhì shǎo yào liàn 4 cì， měi cì yuē 15 fēn zhōng； xuǎn sān gè duì nǐ zuì yòu xiào de liàn xí， zhǐ zuò 3 zǔ， měi zǔ 20 héng 25 cì， jūn zuò dào lì jié； měi zǔ jiàngé shí jiān yào duǎn， bù néng chāo guò 1 fēn zhōng。
13． níng qīng wù jiǎ： zhè shì yī gè bù shì mì jué de mì jué。 xǔ duō chū xué jiàn měi de rén tè bié zhòng shì liàn xí zhòng liàng hé dòng zuò cì shù， bù tài zhù yì dòng zuò shì fǒu biàn xíng。 jiàn měi xùn liàn de xiào guǒ bù jǐn jǐn qǔ jué yú fù zhòng de zhòng liàng hé dòng zuò cì shù， ér qiě hái yào kàn suǒ liàn jī ròu shì fǒu zhí jiē shòu lì hé shòu cì jī de chéng dù。 rú guǒ dòng zuò biàn xíng huò bù dào wèi， yào liàn de jī ròu méi yòu huò zhǐ shì bù fēn shòu lì， xùn liàn xiào guǒ jiù bù dà， shèn zhì chū piān chā。 shì shí shàng， zài suǒ yòu de fǎ zé zhōng， dòng zuò de zhèng què xìng yǒng yuǎn shì dì yīchóng yào de。 nìngkě yòng zhèng què de dòng zuò jǔ qǐ bǐ jiào qīng de zhòng liàng， yě bù yào yòng bù biāo zhǔn de dòng zuò jǔ qǐ gèng zhòng de zhòng liàng。 bù yào yǔ rén pān bǐ， yě bù yào bǎ jiàn shēn fáng de cháo xiào guà zài xīn shàng。
duàn liàn fāng fǎ
yǐ xià duàn liàn fāng fǎ jǐn gōng cān kǎo， jù tǐ fāng fǎ yǐ gè rén qíng kuàng 'ér dìng。
gōng 'èr tóu jī
shàng bì qián miàn tū qǐ de jiù shì gōng 'èr tóu jī。 jī běn dòng zuò :1、 liǎng bì wān jǔ， cǐ dòng zuò kě zhàn yě kě zuò， zhèng fǎn wò yǎ líng， gàng líng duō zhǒng fāng fǎ。 liǎng shàng bì bì xū jǐn tiē liǎng yè， lì yòng gōng 'èr tóu jī shōu suō de lì liàng shǐ liǎng shǒu xiàng xiōng qián jìn lì wān qǐ。 2、 fǎn shǒu zhǎi wò yǐn tǐ xiàng shàng， yě shì lì yòng gōng 'èr tóu jī shōu suō de lì liàng dá dào duàn liàn de mùdì。 ( liàn liù zǔ， měi zǔ 12-15 cì )。
gōng sān tóu jī
shàng bì hòu miàn tū qǐ de jiù shì gōng sān tóu jī。 liàn hǎo gōng sān tóu jī néng shǐ nǐ de shǒu bì jī ròu xiàn tiáo qīng xī。 jī běn dòng zuò :1、 yòu zhèng fǎn wò liǎng gè dòng zuò， liǎn zhāoshàng píng tǎng zài kuān dèng shàng， shuāng shǒu yǔ jiān tóng kuān， jǐn wò gàng líng shàng jǔ， rán hòu yǐ zhǒu guān jié wéi zhī diǎn， màn màn de xiàng hòu wān qū dào tóu dǐng， rán hòu yòng gōng sān tóu jī de shōu suō lì bǎ gàng líng huī fù dào yuán wèi。 ( liàn liù zǔ， měi zǔ 12-15 cì )。
sān jiǎo jī
jiān bǎng shàng de jī ròu jiù shì sān jiǎo jī， fēn chéng qián shù， zhōng shù， hòu shù。 jī běn dòng zuò :1、 qián shù， shǒu wò yǎ líng huò gàng líng zài shēn qián， wò jù yǔ jiān tóng kuān， yòng lì tái qǐ shǒu bì qián píng jǔ， shǐ shǒu bì yǔ shēn tǐ chéng 90 dù ( liàn liù zǔ， měi zǔ 12-15 cì )。 2、 zhōng shù， shǒu wò yǎ líng zài shēn bàng， bǎ shǒu bì cè píng jǔ cóng liǎng cè tái qǐ zhì tóu dǐng。 ( liàn liù zǔ， měi zǔ 12-15 cì )。 3、 hòu shù， liǎng shǒu wò gàng líng bǐ jiān tóng kuān， bǎ gàng líng fàng zài jǐng hòu， xiàng shàng shēn bì tuī qǐ gàng líng， rán hòu huǎn huǎn qū bì， jiāng gàng líng zhì yú jǐng hòu jiān bù yuán wèi。 ( liàn liù zǔ， měi zǔ 12-15 cì )。
fù jī
yāo fù jī shì bǐ jiào nán liàn de jī ròu， yào xià kǔ gōng。 jī běn dòng zuò :1、 xié bǎn yǎng wò qǐ zuò， cǐ dòng zuò bù zài duō shuō。 2、 yǎng wò jǔ tuǐ， píng tǎng zài cháng dèng shàng， liǎng shǒu zhuā zhù dèng tóu， yòng yāo fù lì liàng de shōu suō bǎ shuāng jiǎo tái qǐ hòu bǎ shēn tǐ wān qū。 3、 liǎng tóu qǐ， píng tǎng zài cháng dèng shàng， shàng bì yǔ shuāng tuǐ dū shēn zhí， zhí bì bǎi dòng， yǐ tún bù wéi zhī diǎn， shàng tǐ yǔ tuǐ tóng shí zhé qǐ， yòng shuāng shǒu qù chù shàng jǔ de jiǎo jiān。 4、 jǐng hòu fù zhòng jū gōng， bǎ gàng líng fàng zài jǐng hòu， màn màn bǎ shēn tǐ qián fǔ yǔ tuǐ bù chéng 90 dù， rán hòu yòng yāo bù lì liàng huī fù yuán wèi。 ( liàn liù zǔ， měi zǔ 12-15 cì )。
dà tuǐ jī
jī běn dòng zuò :1、 jǐng hòu fù zhòng shēn dūn， bǎ gàng líng héng dān zài jiān shàng， liǎng jiǎo kāi lì yǔ jiān tóng kuān， shēn dūn bìng hū xī， zài yǐ gǔ sì tóu jī de lì liàng zhàn qǐ。 ( liàn liù zǔ， měi zǔ 12-15 cì )。 2、 jǐng qián fù zhòng shēn dūn， tí qǔ gàng líng zhì yú xiōng qián suǒ gǔ bù wèi， xú xú qū xī xià dūn dào dà xiǎo tuǐ zhé dié kào jǐn wéi zhǐ。 ( liàn liù zǔ， měi zǔ 12-15 cì )。 wéi jiā dà fùhè， kě zài jiǎo hòu gēn diàn shàng yī kuài 5--6 lí mǐ de zhuān huò mù tóu。
xiǎo tuǐ jī
xiǎo tuǐ jī de jiàn měi biāo zhǔn shì liàn chéng rú líng xíng " zuàn shí "。 jī běn dòng zuò :1、 tí zhǒng， liǎng jiǎo jiān zhàn zài gāo chū dì miàn 5--10 lí mǐ de mù bǎn huò zhuān shàng， xiān jiāng jiǎo gēn màn màn xià chén dào dì miàn， rán hòu yòng lì tí jiǎo gēn diǎn qǐ jiǎo jiān， tí gāo shēn tǐ zhòng xīn wèi zhì， shōu jǐn tún bù hé dà tuǐ jī ròu。 ( liàn liù zǔ， měi zǔ 12-15 cì )
xiōng dà jī
xiōng dà jī shì rén tǐ bǐ jiào dà de jǐ kuài jī ròu zhī yī， xiāng duì lái shuō jiào hǎo liàn。 jī běn dòng zuò :1、 yǎng wò fēi niǎo liǎn zhāoshàng píng tǎng zài kuān dèng shàng， liǎng shǒu gè zhí yī zhǐ yǎ líng， shuāng shǒu shàng jǔ， rán hòu màn màn xiàng shēn tǐ liǎng cè zhǎn kāi， jiù hǎo xiàng niǎo 'ér zài pāi dǎ chì bǎng fēi xíng yī bān。 ( liàn liù zǔ， měi zǔ 12-15 cì )2、 wò tuī píng tǎng zài kuān dèng shàng， shuāng shǒu jǐn wò gàng líng shàng jǔ hòu， màn màn dì fàng zhì rǔ tóu shàng fāng， rán hòu yòng lì shàng tuī， cǐ dòng zuò yìng yóu liǎng rén hé zuò， lìng yī rén zuò bǎo hù。 ( liàn liù zǔ， měi zǔ 12-15 cì )。 3、 fǔ wò chēng wéi tí gāo nán dù， kě bǎ jiǎo bù tí gāo chéng 45 dù jiǎo qīng xié， zài bèi bù huò jǐng bù fàng zhì zhòng wù chāo fùhè xùn liàn， shǐ xiōng dà jī wán quán lā shēn。 ( liàn liù zǔ， měi zǔ 12-15 cì )
bèi kuò jī
yòu liǎo fā dá de bèi kuò jī hòu， rén de qū gān chéng xiàn chū "V" zì xíng， xiàng yī bǎ dǎ kāi de shàn zǐ。 jī běn dòng zuò :1、 yǐn tǐ xiàng shàng， kuān wò jǐng hòu yǐn tǐ xiàng shàng， shēn tǐ bù yào yáo huàng， rán hòu qū bì shàng lā， cǐ dòng zuò zuì yòu xiào。 ( liàn liù zǔ， měi zǔ 12-15 cì )2、 fǔ lì huá chuán， rén yāo wān chéng 90 dù， shuāng shǒu xià chuí wò zhù gàng líng， rán hòu bǎ gàng líng shàng lā zhì yāo bù， píng zhù yī huì 'ér， shǐ bèi bù yòng lì。 ( liàn liù zǔ， měi zǔ 12-15 cì )。 3、 zài zhuān mén de zǔ hé qì xiè shàng liàn。
yǐn shí yíng yǎng
jiàn měi yíng yǎng gài shù
jiàn měi yùn dòng yuán xū yào zhuān mén de yíng yǎng dā pèi yǐ mǎn zú jī ròu de gāo shuǐ píng xiū fù yǔ zēngzhǎng。 yī bān shuō lái， jiàn měi yùn dòng yuán xū yào bǐ shēn gāo xiāng tóng de píng cháng rén gèng duō de rè liàng lái wéi chí xùn liàn hé jī ròu zēngzhǎng suǒ xū de néng liàng bìng wéi chí dàn bái zhì de hé chéng。 bǐ sài zhǔn bèi qī de shí wù néng liàng shuǐ píng huì lüè dī yú zhèng cháng wéi chí shēng lǐ xū qiú de néng liàng shuǐ píng， bìng jié hé yòu yǎng xùn liàn dá dào jiǎn zhī de mùdì。 jiàn měi yùn dòng yuán suǒ xū shí wù néng liàng lái zì tàn shuǐ huà hé wù、 dàn bái zhì hé zhī fáng de bǐ lì huì yīn rén 'ér yì。
tàn shuǐ huà hé wù duì yú jiàn měi yùn dòng yuán lái shuō fēi cháng zhòng yào， tā wéi jī tǐ cānyù duàn liàn hé huī fù tí gōng bì xū de néng liàng。 jiàn měi yùn dòng yuán xū yào dī xuè táng shēng chéng shuài de duō táng (Low-GlycemicPolysaccharides) yǐ jí qí tā huǎn shì de tàn shuǐ huà hé wù， zhè xiē wù zhì bǐ nà xiē xuè táng shēng chéng zhǐ shù gāo de zhè táng hé diàn fěn xiāng bǐ， qí néng liàng shì fàng xiāng duì píng huǎn。 píng wěn de néng liàng shì fàng shì hěn zhòng yào de， fǒu zé gāo xuè táng shēng chéng de wù zhì huì shǐ shēn tǐ yí dǎo sù shuǐ píng dǒu zēng， zhè yàng jiù huì yòu dǎo shēn tǐ jiāng gèng duō de néng liàng zhuǎn huà wéi zhī fáng 'ér bù shì zhù cún zài jī ròu zhōng， ér qiě yuán běn yīnggāi zuò yòng yú jī ròu shēngzhǎng zhōng de néng liàng yě huì bèi làng fèi。 bù guò jiàn měi yùn dòng yuán zài xùn liàn zhī hòu yòu wǎng wǎng huì shè rù yī xiē kuài sù xiāo huà de táng lèi（ cháng wéi chún pú táo táng huò zhě mài yá táng）， yīn wéi zhè huì cù jìn jī ròu zhōng jī táng yuán de fù yuán， yì yòu lì yú jī ròu zhōng de dàn bái zhì hé chéng。
dàn bái zhì yīnggāi shì jiàn měi yùn dòng yuán zuì guān xīn de shàn shí yíng yǎng liǎo。 gōng néng xìng dàn bái zhì lì rú mǎ dá dàn bái (motorprotein)（ bāo kuò zǔ níng dàn bái (myosin)、 qū dòng dàn bái (kinesin) hé dòng lì dàn bái (dynein)） kě chǎn shēng dǎo zhì jī ròu shōu suō de lì。 mù qián de shuō fǎ rèn wéi， jiàn měi yùn dòng yuán zǒng néng liàng de 25～ 30% yìng lái yuán yú dàn bái zhì， zhè yàng cái néng dá dào wéi chí bìng gǎi shàn jī tǐ hé chéng néng lì de mùdì。 yòu guān dàn bái zhì de néng liàng shè rù shì yī gè yǐn qǐ guǎng fàn zhēng lùn de huà tí， hěn duō rén rèn wéi lǐ xiǎng de dàn bái zhì shè rù liàng shì měi bàng（ měi 0.45 qiān kè） tǐ zhòng shè rù 1 kè， yòu rén zé jiàn yì gèng shǎo xiē， hái yòu rén jiàn yì 1.5～ 2 kè shèn zhì gèng duō。 dàn bái zhì zuì hǎo zài yī tiān zhōng píng jūn shè rù， tè bié zài xùn liàn zhōng、 xùn liàn hòu hé shuì qián sān gè shí jiān shè rù， zhè shì yī gè bǐ jiào néng gòu què xìn de jié lùn。 duì yú shè rù hé zhǒng dàn bái zhì zuì jiā， rén men hái shàng cún zhēng yì。 jī ròu、 niú ròu、 zhū ròu、 yú ròu、 jī dàn jí nǎi zhì pǐn dū hán yòu jiào duō de dàn bái zhì； jiān guǒ、 zhí wù zhǒng zǐ jí dòu lèi de dàn bái zhì hán liàng yě hěn gāo。 lào dàn bái hé rǔ qīng dàn bái cháng yòng lái zhì chéng dàn bái zhì bǔ jì。 rǔ qīng dàn bái bǐ jiào shòu dào jiàn měi yùn dòng yuán de qīng lái， yīn wéi tā de shēng wù jià zhí (BV,BiologicalValue) gāo， xī shōu shuài yě gāo， hěn duō zhī míng pǐn pái de bǔ jì yòng de jiù shì zhè zhǒng dàn bái zhì。 jiàn měi yùn dòng yuán xū yào shēng wù jià zhí gāo de yōu zhì dàn bái zhì； tā men wǎng wǎng bì miǎn yǐ kào dà dòu dàn bái zuò wéi zhù yào dàn bái zhì lái yuán， yuán yīn shì dà dòu yòu lèi cí jī sù de chéngfèn。 dāng rán yě yòu yī xiē yíng yǎng zhuān jiā xiāng xìn dà dòu、 yà má zǐ jí xǔ duō qí tā zhí wù shí pǐn zhōng hán yòu de wēi liàng de lèi cí jī sù huà hé wù jí zhí wù xìng cí jī sù shì yòu yì de， tā men kě néng huì yǔ nán xìng zì shēn de cí jī sù jìng zhēng jī sù shòu tǐ， bìng yì zhì cí jī sù de zuò yòng。 zhè gè zuò yòng hái bāo kuò yì zhì chuí tǐ gōng néng， cì jī gān zàng zhōng P450 xì tǒng（ cǐ xì tǒng kě jiàng jiě rén tǐ zhōng de huà xué wù zhì、 jī sù、 yào wù jí dài xiè fèi liào） jī jí gōng zuò lái pái chú tǐ nèi guò shèng de cí jī sù。
jiàn měi yùn dòng yuán jīng cháng bǎ yī tiān de shí wù shè rù fēn chéng 5～ 7 dùn cān， měi cān de nèi róng jī běn xiāng tóng， bìng qiě cóng gè dùn cān zhī jiān jiàngé xiāng děng（ yī bān shì 2～ 3 xiǎo shí yī cān）。 xiāng bǐ cháng guī de yī rì sān cān， gǎi yòng zhè zhǒng fāng fǎ de mùdì yòu liǎng gè： jì kě fáng zhǐ guò bǎo， yì bìng kě tí gāo jī chǔ dài xiè。 rán 'ér， tōng guò rè liàng cè dìng fǎ hé shuǐ de tóng wèi sù biāo dìng fǎ， yǐ jīng yòu kě kào de yán jiū jiēguǒ biǎo míng pín fán jìn cān duì xīn chén dài xiè bìng wú cù jìn zuò yòng。
yíng yǎng yuán zé
yíng yǎng duì yú měi gè réndōu shì bì bù kě shǎo de， cóng shì jiàn měi xùn liàn de rén gèng xū yào chōng zú de yíng yǎng。 chū xué zhě wǎng wǎng jiāng quán bù jīng lì tóu rù xùn liàn 'ér hū shì liǎo yíng yǎng。 qí shí， méi yòu shì yí de yíng yǎng rèn hé xùn liàn dōushì wú xiào de， yīn cǐ chū xué jiàn měi de rén yào zhù yì yǐ xià wǔ dà jiàn měi yíng yǎng yuán zé：
1、 bǔ chōng zú gòu de rè néng： jī ròu shēngzhǎng shì yào xiāo hào néng liàng de， méi yòu zú gòu de rè liàng， jiù bù kě néng bǎo zhèng jī ròu de zhèng cháng shēngzhǎng。
2、 bǔ chōng zú gòu de tàn shuǐ huà hé wù： jiàn měi xùn liàn shí néng liàng zhù yào yóu táng yuán tí gōng， shè rù de tàn shuǐ huà hé wù kě yǐ bǔ chōng táng yuán， gōngjǐ néng liàng， bìng fáng zhǐ xùn liàn zào chéng de jī ròu fēn jiě。
3、 bǔ chōng yōu zhì dàn bái yuán liào： dàn bái zhì shì jī ròu gòu chéng de jī shí， yě shì jī ròu shēngzhǎng de jī chǔ， yīn cǐ měi tiān bì xū shè rù yōu zhì dàn bái zhì yǐ gòu jiàn jī ròu。
4、 cù jìn hé chéng、 jiǎn shǎo fēn jiě： dāng jī ròu de hé chéng dà yú fēn jiě shí， jī ròu zēngzhǎng， fǎn zhī zé suō xiǎo。 yīn cǐ jiàn měi rén qún yào zhù yì kàng jī ròu fēn jiě， cù jìn dàn bái hé chéng。
5、 bǎo chí shì yí jī sù shuǐ píng： rén tǐ nèi de shēngzhǎng jī sù、 yí dǎo sù hé gāo wán tóng duì jī ròu dàn bái de hé chéng zhì guān zhòng yào。 tōng guò yǐn shí yǔ yíng yǎng bǔ chōng pǐn kě diào kòng jī sù shuǐ píng， cì jī jī ròu de shēngzhǎng。
yíng yǎng cè lüè
cè lüè yī： wǎn cān gāo dàn bái
fā dá de jī ròu kě tōng guò yòu guī lǜ de fù zhòng xùn liàn， gāo dàn bái yǐn shí， yǐ jí shuì mián lái huò dé。 rì běn yùn dòng yíng yǎng xué jiā líng mù shèng mào yán jiū fā xiàn， cù jìn jī ròu shēngzhǎng de shēngzhǎng jī sù shì zài rén shuì mián guò chéng zhōng fēn mì de。 shēngzhǎng jī sù néng jiāng xuè yè zhōng de 'ān jī suān dǎo xiàng jī ròu zǔ zhì， shǐ qí zào chū xīn de jī xì bāo bìng xiū fù shòu dào sǔn shāng de jī xì bāo。 yīn cǐ， jiàn měi yùn dòng yuán yìng zài wǎn cān zhōng jìn shí gāo dàn bái shí pǐn， huò zhě zài shuì qián fú yòng 'ān jī suān， yǐ shǐ shàng shù jī ròu shēngzhǎng guò chéng gèng yòu xiào dì jìn xíng， cóng 'ér huò dé gèng qiáng dà de jī ròu kuài。
cè lüè 'èr： xùn liàn hòu jìn shí gāo dàn bái
kē xué yán jiū biǎo míng， fù zhòng xùn liàn yě néng cù jìn shēngzhǎng jī sù de fēn mì。 yīn wéi fù zhòng xùn liàn de yòng lì duì jī xiān wéi suǒ zào chéng de xì wēi sǔn shāng néng jī fā tǐ nèi de xiū fù jī néng， cù shǐ shēngzhǎng jī sù de fēn mì hé 'ān jī suān de hé chéng。 fù zhòng xùn liàn hòu， shēngzhǎng jī sù de fēn mì dà yuē néng wéi chí liǎng xiǎo shí zuǒ yòu。 fàn hòu de yī liǎng gè xiǎo shí yòu shì dàn bái zhì xī shōu de gāo fēng jiē duàn。 xùn liàn hòu jìn shí gāo dàn bái shí pǐn， jiù kě shǐ yóu yú fù zhòng xùn liàn 'ér yǐn qǐ de shēngzhǎng jī sù fēn mì gāo fēng yǔ dàn bái zhì xī shōu de gāo fēng yī zhì， yīn 'ér gèng yòu lì yú jī ròu shēngzhǎng。 ér shuì mián shí jī ròu zǔ zhì de jìng zhǐ zhuàng tài yòu kě shǐ shàng shù xiào guǒ dé dào jìn yī bù de qiáng huà， cóng 'ér shōu dào shì bàn gōng bèi de xùn liàn xiào guǒ。 xǔ duō jiàn měi guànjūn chéng gōng dì yùn yòng liǎo zhè yī cè lüè， tā men yī tiān xùn liàn liǎng cì， jí wǔ fàn（ hán wǔ shuì） qián yī cì hé wǎn fàn（ hán wǎn shuì） qián yī cì。 zhè yàng， tā men zài yī tiān zhī nèi jiù wéi shēngzhǎng jī sù de fēn mì hé jī ròu shēngzhǎng tí gōng liǎo liǎng cì jī huì， nán guài néng huò dé chéng gōng。
jiàn měi yǔ jiàn shēn de qū bié
yī、 liǎng zhě de hán yì
jiàn měi yùn dòng（ bodybuilding)
tōng guò dòng zuò liàn xí， shǐ rén tǐ gè bù wèi de jī ròu fā dá yúnchèn， tǐ gé jiàn zhuàng， qiě fù yú diāo sù gǎn de yì shù měi。
jiàn shēn yùn dòng (keepfitness)
tōng guò dòng zuò liàn xí， shǐ rén shēn tǐ jiàn kāng， tǐ zhì zēng qiáng， shēng huó nèi róng gèng jiā fēng fù。
èr、 tè diǎn hé zuò yòng
1、 jiàn měi。 yùn yòng gè zhǒng qì xiè hé gè zhǒng xùn liàn fāng fǎ， dá dào fā dá jī ròu、 jiàn měi tǐ xíng de mùdì。
2、 jiàn shēn。 tōng guò gè zhǒng fāng shì de tǐ yù duàn liàn， dá dào tí gāo nèi zàng qì guān， yóu qí shì xīn xuè guǎn xì tǒng de jī néng píng héng， zuì zhōng dá dào zēng qiáng tǐ zhì de mùdì。
sān、 duàn liàn de fāng shì fāng fǎ
xiàng mù jiàn shēn jiàn měi
qì cái shǐ yòng tú shǒu wéi zhù， qì xiè wéi fǔ qì xiè wéi zhù， tú shǒu wéi fǔ
duàn liàn fāng shì jí tǐ wéi zhù， gè tǐ wéi fǔ gè tǐ wéi zhù， jí tǐ wéi fǔ
liàn xí fāng fǎ chóngfù cì shù duō， fùhè qīng zhòng fù cì shù shǎo， fù hé zhòng
duàn liàn nèi róng àn bù tóng de qì guān xì tǒng àn bù tóng shēn tǐ bù wèi
jiàn měi hé jiàn shēn shì shì liǎng gè bù tóng de gài niàn， liǎng zhě jì yòu lián xì， yòu yòu qū bié。
jiàn shēn bù yòng rèn hé qì xiè dōukě yǐ jiàn shēn， jiàn měi yào yòu qí quán de jiàn shēn qì xiè fǒu zé gēn běn dá bù dào mùdì， jiù shì yè yú de xiào guǒ dū dá bù dào。
zhōng guó jiàn měi xié huì
guó jì jiàn měi lián hé huì xiàn yòu 168 gè huì yuán guó， yà jiàn lián yòu 36 gè huì yuán guó， shì zuì dà de guó jì hé yà zhōu dān xiàng tǐ yù zǔ zhì zhī yī， jiàn měi yùn dòng yě shì zuì wéi pǔ jí de yùn dòng xiàng mù zhī yī。 suí zhe rén lèi jiàn kāng shuǐ píng de bù duàn tí gāo， jiàn měi zhè yī yán huǎn rén tǐ jī ròu shuāi lǎo sù dù zuì wéi yòu xiào de yùn dòng xiàng mù yuè lái yuè shòu dào rén men de qīng lái。 suí zhe quán mín jiàn shēn jìhuà de shí shī， zhōng guó de jiàn měi yùn dòng yě yǐ rì xīn yuè yì de miàn mào zài gè dì péng bó kāi zhǎn。
1986 nián zhōng guó jǔ zhòng xié huì chéng lì fēn zhī jī gòu jiàn měi yùn dòng wěi yuán huì， zhōng guó yú 1985 nián 11 yuè jiā rù guó jì jiàn měi lián hé huì ( yīng wén suō xiě IFBB) guó nèi xiàn yòu sān shí gè shěng、 zì zhì qū、 zhí xiá shì， shí 'èr gè jìhuà dān liè shì， sì gè hángyè tǐ xié hé guó jiā tǐ wěi de liù suǒ zhí shǔ tǐ yuàn kāi zhǎn jiàn měi yùn dòng。 jiàn měi xiàng mù yǐ liè rù wǒ guó dà xué tǐ yù tǒng biān jiào cái。 zì 1994 nián yǐ lái， zhōng guó jiàn měi xié huì chéng gōng jǔ bàn liǎo duō cì guó jì zhòng yào jiàn měi sài shì hé huì yì。 mù qián guó nèi xiàn yòu guó jì jí jiàn měi cái pàn 2 rén， guó jiā jí jiàn měi cái pàn 22 rén。
wéi tuī dòng hé fā zhǎn wǒ guó dà zhòng jiàn shēn jiàn měi yùn dòng shuǐ píng， zhōng guó jiàn měi xié huì měi nián jǔ bàn yī jiè quán guó jiàn měi jǐn biāo sài、 zhōng guó jiàn shēn xiǎo jiě dà sài、 quán guó jiàn měi jù lè bù pái wèi sài、 shā tān jiàn měi jì jiàn shēn fēng cǎi dà sài。 gēn jù jiàn shēn shì chǎng fā zhǎn de xū yào， xié huì hái dìng qī jǔ bàn děng jí jiàn shēn zhǐ dǎo yuán péi xùn bān， jiàn měi jiào liàn yuán、 cái pàn yuán péi xùn bān。 duì jù yòu yī dìng guī mó de jiàn měi zǔ zhì shí xíng děng jí píng dìng。
Body is strong and healthy people reveals the aesthetic properties of the body. It is the people to pursue a comprehensive body of beauty standards, that's muscles, bones, blood, skin color full of life and vitality, regardless of their external form and internal structure are symmetrical, harmonious, and full of vitality. Any action can show a harmonious coordination of body parts, natural stretch, vibrant, sparkle.
Human Body is closely linked to physical beauty, physical fitness is the basis for the United States. The human body has a symmetrical shape, to strike a balance, smooth lines, strong bones, symmetry of limbs, full body, flexible muscles, healthy skin, which is an indispensable condition for physical beauty. Bodybuilding also requires abundant spirit, pleasant emotions, youthful vitality.
Back in ancient Greece the athletes on the use of heavy lifting to get fit and get strong, fit body, these fit athlete, was the sculptor of "record" down and keep still. This is an early budding bodybuilding.
The late nineteenth century, Germans pioneered Hill to show the human body through various postures of the United States, but also the development of the modern fitness movement laid the foundation, he was recognized as "the founder of the international bodybuilding", and "the world's first bit bodybuilder "
In the modern, modern bodybuilding show the human body is characterized by the United States. Men's Fitness standards are: a tall and strong, muscular and balanced, Shoulder-arm round, energetic, physical health. Women's fitness standards are: body symmetry, graceful, full chest, shoulder and waist fine round, smooth and moist skin, etc.. Body and soul to the United States combined with a healthy and good heart, can have a healthy and good feelings, good attitude to have a healthy action and healthy and good behavior, only the beauty of the soul, can have a real fit.
As a sports fitness, that is competitive bodybuilding, bodybuilders is exhibited for their respective body panel of judges, by a panel of judges based on their aesthetic appearance of the extent of compliance rate. Muscle demonstrated by reduced fat, oiled, tanning (or tanning oil), combined with on-site lighting so that the outline of muscle groups more clearly. Well-known bodybuilders include Arnold Schwarzenegger (Arnold Schwarzenegger), 多利安耶茨 (Dorian Yates), Romania. Foligenuo (Lou Ferrigno), Franco Columbus (Franco Columbu), Frank Chan En (Frank Zane), Li Hani (Lee Haney), Coleman (Ronnie Coleman), Jie Kate (Jay Cutler) and Dexter Jackson (Jackson Dexter).
History
Origin and early
It is generally believed that fit and "early" is from 1880 to 1930 period.
Of the 18th century, Germany's athletes Sin Road, Hall in London conducted a performance that rocked society. His muscular development and a harmonious body, like a perfect art sculptures, thousands of spectators were charmed, thus creating a precedent for bodybuilding.
20 years of the 20th century "muscular Law," "power tips" and other influential monograph theoretically affirmed the role of bodybuilding. 30 years from the 20th century onwards, in some European countries, has gradually become a competitive bodybuilding competition show - bodybuilding competition, and extended to all over the world, the early 20th century, 40, Canadians of the Wade brothers traveled more than 90 countries and regions marketing and promotion of bodybuilding in 1946, created the International Bodybuilding Federation, and to agree and implement the organization of international bodybuilding competitions, rules, referees, awards and so on.
Now, many countries have participated in the International Bodybuilding Federation.
Hill has strongly advocated the "Greek-style aesthetic" (Such an aesthetic standard is a perfect physique should be mathematically consistent with the ancient Greek and Roman statues in the body size ratio). In the early days, people often measured by such standards is a perfect physique, which is his body shape Hill standards. Hill on September 14, 1901 organized the first bodybuilding contest, called the "great game" (Yi Zhu by: Original Great Competition, "great game" I think that covers the failure of this argument, Great another great, big, and good point, I used the Chinese "stick" instead of) the competition in London's Royal Albert Hall for. Match referee has Hill himself, Sir Charles Rouse (Sir Charles Lawes) and Arthur Conan Doyle (Sir Arthur Conan Doyle) (Yi Zhu: This is Sherlock Holmes author Arthur Conan Doyle), competition and success, tickets sold out, hundreds of sports enthusiasts can only be Despair over the counter. Ultimately awarded to the winner's trophy is a slope by the sculptor Flederick Meloy (Frederick Pomeroy) bronze statue of himself complete the Hill. Competition winner from England, Nottingham Weilianmulei (William L. Murray). Today's top bodybuilding contest is the "Mr. Olympia" (Mr. Olympia), since 1977, the winner's trophy is the first in a bodybuilding competition and history of the Hill in exactly the same bronze statue of himself.
Golden age
Bodybuilding's "golden period" generally refers to from about 1940 until 1970. During this period, the early aesthetic began to change, people seeking more large muscles, muscle symmetry and contour definition put forward higher requirements. To a large extent is because once the outbreak of World War II, many young people began to pursue more robust in physical and more intense nature of their character by improving Xunlian skills, improve the nutrition level of Yiji use of more effective instruments to achieve these aims. Issued many influential publications have appeared, the new competition should be the rise of the development of bodybuilding.
Venice, California, City of "muscle beach" is a fit symbol of this period. During this period fit well-known names, including Stephen? Reeves (Steve Reeves) (played by Heracles (Hercules, the famous Greek myth of Hercules), and other famous heroes of ancient Hercules), Greg? Parker ( Reg Park), John? Grimmeke (John Grimek), Riley? Scott (Larry Scott), Bill? Pearl (Bill Pearl) and "Little Angel" Alvin? Kezesiji (Irvin "Zabo "Koszewski).
As the U.S. Amateur Athletic Union (AAU, Amateur Athletic Union) rise, AAU was established in 1939 added a bodybuilding competition weightlifting events, the second year the event was named "AAU Mr. USA" (AAU Mr. America). 40 years after the 20th century, most bodybuilders started to complain about AAU only allowed amateur athletes, and only emphasis on the practice of Olympic weightlifting. This prompted the Wade brothers - this? Wade and Joe? Wade - the sponsoring organizations of the International Bodybuilding Federation (IFBB, International Federation of BodyBuilders). They organized the competition "IFBB Mr. USA" (IFBB Mr. America) on the pro open.
In 1950, another association called the National Amateur Bodybuilding (NABBA, National Amateur Bodybuilders Association) held in the UK "NABBA Mr. Universe" (NABBA Mr. Universe) game. In 1965, another major event, "Mr. Olympia" (Mr. Olympia) launched. At present, "Mr. Olympia" is the fitness industry's top event.
At first bodybuilding competition participated in by men only, to begin later in 1965 NABBA adding "Miss Universe" (Miss Universe), to 1980, "Ms. Olympia" (Ms. Olympia) began to be introduced.
Modern period (20th century after 70 years)
70 years of the 20th century, due to Arnold? Schwarzenegger's film "Iron King Kong" (Pumping Iron), fit to attract a lot of the public eye. Before that, IFBB has dominated the campaign, AAU one seat back seat.
In 1981, Jim? Maniaoen (Jim Manion) AAU medical committee chairmanship just retired, we _set_ up a national medical committee (NPC, National Physique Committee). NPC started to become the nation's most successful bodybuilding organization, it is IFBB amateur group division. The late 80s early 90s, AAU sponsored bodybuilding event worsening; in 1999, AAU voted to close down by race fitness.
During this period, steroids began to be increasingly used in bodybuilding and other sports items. To counteract this phenomenon, IFBB introduced for steroids and other banned substances in drug testing system, which is supposed to make IFBB be accepted as a member of the International Olympic Committee. Despite drug test system, the majority of professional bodybuilders still to play and continue to use steroids. 70 years of the 20th century, people can openly discuss the use of steroids, because it was perfectly legal; but in 1990 Congress passed the "Steroid Control Act" to steroids as "controlled substances Act" in class III controlled substances.
In 1990, professional wrestling promoter Vince groups? McMahon (Vince McMahon) announced the establishment of a new bodybuilding organization "World Fitness Alliance" (WBF, World Bodybuilding Federation). McMahon hopes to World Wrestling Alliance (WWF) shows that style and more lucrative bonuses fit into the community, and with 13 athletes signed a lucrative contract labor, in fact, some of them at that time bodybuilding circles is unknown. To join the WBF athletes soon abandoned IFBB. WBF was established as a response, IFBB Chairman Ben? Wade (Ben Weider) to those who contracted with the WBF bodybuilders blacklisted. IFBB also secretly suspended its athletes steroid its inspection system, because of testing the IFBB and not to drug test too difficult against the new organization. In 1992, the U.S. Federal Bureau of Investigation (FBI) began investigating Vince? McMahon and WBF organization suspected steroid dealing in the case, McMahon was forced to establish drug-testing system for the WBF athletes. Results WBF quality of play that year or fecal (-_-#)。 McMahon in July 1992 the formal dissolution of the WBF, possibly because his WBF contest broadcast pay-view revenues, and WBF publication "Body life" (Bodybuilding Lifestyles) (later the magazine into a "WBF Magazine" (WBF Magazine) ) sales are not optimistic, with more than six-digit contract, and broadcast twice a month and a monthly magazine issued, WBF's operating deficits. However, WBF's _set_ up for the IFBB athletes have two advantages: First, it encourages IFBB founder Joe? Wade and many of the top bodybuilding stars have signed contracts; Second, it encourages the signing of the contract IFBB increased bonus amount, Joe? Wade eventually let those who have had the contract signed with the WBF athletes pay their annual salary in the WBF 10% of the fines, back IFBB.
The beginning of the 21st century, IFBB Fitness attempt to promote the Olympics. 2000, IFBB become a full member of the International Olympic Committee, and tried to fit through the demonstration projects for the Olympics, and then becomes a regular item, but ultimately failed. Body meets the definition of Olympic sports that are still controversial, some people think that the process of bodybuilding competition is not related to sports competition. There is also always have a misconception that the game will be related to the Olympics fit strictly prohibited steroids. Proponents think that fit in the shape of events requires skill and preparation, so fitness should be considered a sport.
In 2003, Joe? Wade will be Wade Press (Weider Publications, Inc.) Sold to the issue of The National Enquirer in the U.S. media group (AMI, American Media, Inc.), While the? Wade re-elected IFBB President. 2004 Mr. Olympia competition organizer Wayne? Dai Mile abruptly left IFBB, race organizers transferred AMI.
Body Status
Bodybuilding as a sport easily accepted by the public, with the linkage of domestic and economic role of Metro abnormal hot, the market very promising. Bodybuilding competition in China has developed rapidly in recent years, cities across the country have been engaged in a range of no less than hundreds of games, but the national organizations to participate directly in the form to the club's events and is not common.
Body Type
Professional Body
Now fitness profession "occupation" generally refers to the term bodybuilder amateur in a race for promotion to win and get IFBB professional certification (IFBB Pro-card). Professional athletes are eligible to participate in some higher level of competition, including the "Arnold Classic" bodybuilding competition (Arnold Classic) and "Night of Champions" competition (Night of the Champions), and the game ranking based on these decisions, "Mr. Olympia" and Entry right; "Mr. Olympia" bodybuilding career field is the highest title.
Natural Bodybuilding
Youth Fitness
Bodybuilding there are many categories specifically for the young participants. Many professional players are now from a young age started strength training, such as Arnold? Schwarzenegger, Lee? Priestley (Lee Priest) and Jason? Carter. There are so many young people to participate in bodybuilding competitions.
Women's Fitness
Fitness Tips
The following training methods for reference:
Increased muscle mass of 14 major skills: Heavy, low-frequency, multi-group number, long displacement, slow speed, high density, cognitive consistency, peak contraction, continuous tension, group relaxation, and more practice large muscle groups, training consumption of protein, rest for 48 hours, rather light Do not leave.
1. Heavy, low frequency: Fitness Theory using RM that they can continue to do a load and the maximum repetitions. For example, practitioners of a weight lifting only a row 5 times, then the weight is 5RM. The results show that the training load :1-5RM muscle can thicken and develop strength and speed; 6-10RM load of training can make muscles bulky, power speed, but endurance increase is not obvious; 10-15RM load of thickened muscle fiber training not significant, but the power, speed, endurance have grow; 30RM load training muscle capillaries increased durability improved, but strength, speed was not obvious. See ,5-10RM load weight applied to increase muscle size Bodybuilding training.
2. Groups of a few: when you want them to work out, cook 2 to 3 on the group, which is a waste of time, can not long muscles. Aside for 60 to 90 minutes exercise a centralized location, and each move made 8 to 10 groups in order to fully stimulate the muscles, and muscles need recovery time is longer. Muscle saturation has been achieved so far, "saturation" to your feelings and the appropriate standards are: acid, swelling, tingling, solid, full, expansion, and the thick muscles and so shape the obvious.
3. Long Displacement: Whether rowing, bench press, bench press and curl, dumbbell up to be the first to get as low as possible in order to fully stretch the muscles, cite high as possible. This one with the "continuous tension" sometimes contradictory, the solution is passed quickly "lock" state. However, I do not deny the weight of half Movement.
4. Slow speed: slowly raised, slowly down, deeper muscle stimulation. In particular, when the dumbbells down to control your speed, make concessions of practice, to fully stimulate the muscles. Many people fail to give way of exercise, the dumbbell lifting even complete the task, quickly put down, wasted a golden opportunity to increase muscle.
5. High Density: "density" refers to the break between the two groups, only 1 minute or less rest time, known as high density. For rapid muscle mass increases, we should break less frequently stimulated muscle. "Multi-number" is based on the "high density" based on. Exercise, it should be the same as war, engrossed in training and not think about anything else.
6. Cognitive consistency: the work is affected by muscle innervation, the attention focused on the density can mobilize more muscle fibers to work. When practicing a particular action, they should consciously make up ideas and actions consistent, that is what wanted to practice what muscles work. For example: training vertical curl, we must bow with eyes watching his arms, looking biceps slowly shrinking.
7. Peak contraction: This is so obvious muscle lines turn out to be a major rule. It requires muscle contraction when a movement to do the most intense position, to maintain the most nervous about the state of this contract, do the static nature of practice, and then slowly return to the beginning of action. My approach is to feel the most tense muscles, the number of 1 to 6, add down.
8. Continuous tense: to be maintained throughout a sustained muscle tension, whether in action at the beginning or the end, do not let it loose (not in a "locked" state), is always to complete exhaustion.
9. Groups to relax: Every action must be done a stretch to relax. This can increase muscle blood flow, but also help to rule out the possibility of waste deposited in the muscles and speed up muscle recovery, rapid nutrition.
10. More training large muscle groups: more training chest, back, waist, legs, big muscles, not only make the body stronger, but also can promote the growth of other parts of the muscle. Some arms and training to the rough, just not practicing other parts of the arm exercises, but will slow the growth of the biceps. Suggest that you arrange to use a large weight of the large compound action exercises, such as the large weight squat exercise, they can promote the growth of all other parts of the muscle. This is extremely important, sadly, at least 90% of people do not have enough attention, so can not achieve the desired effect. Thus, training schemes and arrangements to be more dead lift, squat, bench press, bench press and chin-up the five classical compound action.
11. Consumption of protein after training: the training of 30 to 90 minutes, the protein peak demand period, then the best protein supplement. But do not eat immediately completed training at least every other 20 minutes.
12. Rest for 48 hours: Local muscle training need a break after the first 48 to 72 hours to conduct a second training. If high-intensity strength training, the training of local muscle two 72-hour interval is not enough, especially the large muscle mass. However, exceptions to the abdominal muscles, abdominal muscles is different from the other, must often be stimulated to its weekly practice at least 4 times, each time for about 15 minutes; _select_ three of your most effective exercise, only do 3 groups, each Groups of 20-25 times, all to do exhaustive; each interval should be short, no more than 1 minute.
Training Method
The following training methods for information purposes only, specific methods are based on individual circumstances.
Biceps
Upper arm is raised in front of biceps. Basic movements: 1, two arms move, this action may stop can take, both positive and negative holding dumbbell, barbell variety of methods. 2 upper arm must bear two axillary posts, using the strength of contraction of the biceps to the chest to try to bend their hands. 2, backhand narrow grip chin-up, also use the power of contraction of the biceps to achieve the purpose of training. (Training six groups, each 12-15 times).
Triceps
Upper arm is raised behind the triceps. Needed to train their triceps muscles can clear your arm. Basic movements: 1, there are positive and negative holding two movements, face down on a flat bench in the wide, hands shoulder width, and grasping the barbell on the move, and then to the elbow as the fulcrum, slowly bend back to the top of the head , then the contraction of the triceps barbell back to the in situ. (Training six groups, each 12-15 times).
Deltoid
Shoulder deltoid muscle is divided into anterior bundle, the bundle after bundle. Basic movements: 1, toe, hand dumbbell or barbell in front, from shoulder width grip, force level held before the arm lift, arm and body to 90 degrees (training six groups, each 12-15 times ). 2, the beam, holding a dumbbell at your side, Lateral Raise the arm up to the top of the head from both sides. (Training six groups, each 12-15 times). 3, after the beam, two holding a barbell shoulder to shoulder width, the barbell on the back of the neck, outriggers pushed up from the bar, and then slowly bent, lift, neck shoulder placed in situ. (Training six groups, each 12-15 times).
Abdominal
Is more difficult to practice waist and abdominal muscles to work harder. Basic movements: 1, ramp sit-ups, this action many times before. 2, supine leg raise, lie flat on the bench, both hands grasp the stool first, the contraction strength with waist up to his feet after the body bends. 3, 2, the lie flat on the bench, upper arms and legs are straight, straight arm swing to the hips as the fulcrum, while the upper body and legs folded, hands to touch the toes on the move. 4, neck bow loading, the barbell on the back of the neck, body Qian Fu and legs slowly to 90 degrees, then lower back strength recovery in situ. (Training six groups, each 12-15 times).
Big leg
Basic movements: 1, neck squat, the barbell cross arm on his shoulders, legs open and shoulder width, squat and breathe, then the strength to stand up the quadriceps. (Training six groups, each 12-15 times). 2, anterior squat, barbell placed on the chest clavicular region extraction, slowly squat knees folded Press closer to big leg up. (Training six groups, each 12-15 times). To increase the load, heel cushions in a 5 - 6 cm brick or wood.
Small leg
Small leg of the fitness standards are Nerishige such as diamond, "Diamond." Basic movements: 1, toes, two toes standing above the ground 5 - 10 cm wood or brick, the first heel slowly sinking to the ground, and then forced to mention the heel stretch on tiptoe, raising the body center of gravity, tightening the buttocks and thigh muscles. (Training six groups, each 12-15 times)
Pectoralis major
Pectoralis major muscle is a muscle the body one of few relatively large, relatively good training. Basic movements: 1, lying supine on the birds face down in the wide bench, hands armed with a dumbbell with both hands on the move, and then slowly start to your sides, like birds flapping their wings in flight general. (Training six groups, each 12-15 times) 2, bench flat bench in the wide, hands clasped on the move after the barbell slowly up to the nipple at the top, then push hard on this action should be two cooperation and protection of another person to do. (Training six groups, each 12-15 times). 3, push-ups to increase the difficulty of the foot can improve the tilt angle of 45 degrees, place heavy objects in the back or neck, overload training, pectoralis major full stretch. (Training six groups, each 12-15 times)
Latissimus dorsi
The latissimus dorsi has been developed, the human trunk shows "V" shape, like an open fan. Basic movements: 1, pull-up, wide-grip chin-up back of the neck, the body will not shake, and then bent arm pull, the most effective action. (Training six groups, each 12-15 times) 2, overlooking the boating legislation, people bent back 90 degrees, hold the barbell with both hands drooping, and then pull the barbell to waist, gasped for a while, so that the back force. (Training six groups, each 12-15 times). 3, in a special combination of instruments on the practice.
Nutrition
Bodybuilding Nutrition Overview
Bodybuilders need to meet the special nutritional with a high level of muscle repair and growth. Generally speaking, bodybuilders require more than ordinary height and the same person more heat to maintain the training and the energy required for muscle growth and maintenance of protein synthesis. Match the level of preparation of food and energy will be slightly lower than the normal physiological needs to maintain energy levels, combined with the purpose of aerobic training to reduce fat. Bodybuilders need food energy from carbohydrates, protein and fat percentage will vary.
Proteins are the body builder should be most concerned about dietary nutrition was. Functional proteins such as motor proteins (motor protein) (including condensate resistance protein (myosin), kinesin (kinesin) and dynein (dynein)) can lead to muscle contraction force generated. The current argument that the total energy of 25 bodybuilders and 30% should come from protein, in order to maintain and improve the body's synthesis purposes. The protein energy intake is a widespread and controversial topic, many people think is the ideal protein intake per pound (0.45 kilograms per) intake of 1 gram of body weight, it was suggested some less, also suggested that 1.5 to 2 grams or more. The best average protein intake in the day, especially in training, three hours after training and before bed intake, this is a conclusion can be sure. Intake of protein for which the best, people still remaining controversial. Chicken, beef, pork, fish, eggs and dairy products contain more protein; nuts, seeds and beans are high protein content. Casein and whey protein supplements are often used to made of protein. Comparison of whey protein favored by bodybuilders because of its biological value (BV, Biological Value) high absorption rate was high, many well-known brands of supplements made using this protein. Bodybuilders need high quality protein biological value; they tend to avoid relying on soy protein as a major source of protein because soy has estrogen-like components. Of course, there are some nutrition experts believe that soy, flax and many other plant foods contain trace amounts of estrogenic compounds, and phytoestrogens are beneficial, they may be with the men's own estrogen hormone receptor competition, and inhibit female The role of hormones. This role also includes the inhibition of pituitary function and stimulating the liver P450 system (the system can degrade the chemical substances in the body, hormones, drugs and metabolic waste) actively work to rid the body of excess estrogen.
Bodybuilders often a day of food intake into 5 to 7 ton meal, the contents of each meal is basically the same, and the intervals between meals from the Dayton equal (typically 2 to 3 hours for a meal). Compared to conventional three meals a day, use this method two purposes: either to prevent the fed, but also can improve the basic metabolism. However, by calorimetry and water isotope labeling method, has been reliable studies that show that frequent meals does not promote the role of the metabolism.
The principles of nutrition
Nutrition are essential for each person engaged in fitness training people need adequate nutrition. Beginners tend to ignore all the effort put into training nutrition. In fact, there is no proper nutrition are null and void any training, so beginners fit and fit people should pay attention to the following five principles of nutrition:
1, add enough heat energy: muscle growth is to consume energy, there is not enough heat, it is impossible to ensure the normal growth of muscle.
2, add enough carbohydrates: bodybuilding training mainly glycogen to provide energy, intake of carbohydrates can add glycogen, the supply of energy, and prevent muscle caused by decomposition of the training.
3, to add quality protein ingredients: Protein is the muscle constitutes the cornerstone of muscle growth is the foundation of the intake of high quality protein every day to build muscle.
4, for synthesis, to reduce decomposition: When the muscle is greater than decomposition synthesis, muscle growth, and vice versa reduced. Therefore, people should pay attention to anti-muscle bodybuilding decomposition, promoting protein synthesis.
5, to maintain appropriate hormone levels: the human body's growth hormone, insulin and testosterone on muscle protein synthesis is essential. Diet and nutritional supplements through the regulation of hormone levels may stimulate muscle growth.
Nutrition Strategy
Strategy 1: high-protein dinner
Muscles can be developed through regular weight training, high-protein diet, and sleep to get. Shigeru Suzuki wins Japanese sports nutritionists found to promote muscle growth in the human growth hormone is secreted during sleep. Growth hormone in the blood amino acids can guide muscle tissue, so creating new ones from the muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high protein foods in the dinner, or bedtime amino acids, so that the muscle growth process more effectively, to gain greater muscle mass.
Strategy 2: Training after eating high-protein
The difference between bodybuilding and fitness
First, the meaning of the two
Bodybuilding (bodybuilding)
Through movement exercises, the body symmetry of all parts of the muscular, able-bodied, and a sense of artistic beauty of surplus sculpture.
Fitness (keep fitness)
Through movement exercises, makes good health, physical enhancement, life enriched.
Second, characteristics and functions
1, fit. Use of various equipment and various training methods to achieve developed muscle, bodybuilding body type.
2, Fitness. Through various forms of physical exercise, to improve the internal organs, especially the cardiovascular system function of balance, and ultimately achieving the purpose of improving physical fitness.
Third, ways and means to exercise
Project bodybuilding
Equipment using hand-based, supplemented by equipment-based instruments, supplemented by hand
Exercise group-based, supplemented by individual-based individual, collective, supplemented
Exercise method Repeat more times, fewer repeat light load, heavy load
Training content according to different organ systems in different parts of the body
Bodybuilding and Fitness is are two different concepts, both existing contacts, and differences between them.
Fitness without any equipment can exercise, have a full range of fitness equipment fitness or impossible to achieve the purpose, which is the effect of both amateur reach.
China Bodybuilding Association
International Bodybuilding Federation now 168 Member States, Asia, Health Alliance has 36 Member States, is the largest international and individual sports organizations in Asia, one of bodybuilding is one of the most popular sport. With the continuous improvement of human health, fitness this slow rate of human muscle aging is most effective sport more and more people of all ages. With the implementation of the national health plan, China's bodybuilding also changing the face flourished everywhere.
Chinese Weightlifting Association, founded in 1986, branches of Fitness Campaign Committee, China in November 1985 joined the International Bodybuilding Federation (English abbreviation IFBB) existing domestic 30 provinces, autonomous regions and municipalities, 12 cities with independent planning, the four industry body Union State Sports Commission of the 6 to carry out the institute directly under the body building. Bodybuilding project has been included in textbooks for my college sports. Since 1994, the Chinese Bodybuilding Association successfully held many international major bodybuilding events and meetings. Currently the existing international bodybuilding judge 2, national bodybuilding judge 22.
To promote and develop the level of public Aerobics, Bodybuilding Association annual session of China's National Bodybuilding Championships, the Chinese Miss Fitness Competition, Fitness Club, qualifying the country, beach bodybuilding cum fitness Talent Competition. According to fitness needs of market development, the association also holds regular grade fitness instructor training, fitness coaches, referees course. Fit on a certain scale has adopted a rating organization.
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