健美是指人的健康强壮的身体所显现出审美属性。它是人们追求人体美的一个综合的标准，指人的肌肉、骨骼、血液、肤色充满着生命的活力，无论其外部形式或内部结构都是匀称、协调、充满生机的。任何行动都能显示出全身各部分的协调和谐、自然舒展、生气盎然、神采奕奕。
健美是与人的形体美密切相联的，健美是形体美的基础。人体有对称的造型、均衡的比例，流畅的线条，坚强的骨骼，匀称的四肢，丰满的躯体，弹性的肌肉，健康的肤色，这是形体美不可缺少的条件。健美还要求具有充沛的精神、愉快的情绪，青春的活力。
美的人体应该是健、力、美的结合。美的人体应该是健康的，没有健康的身体，就没有人的形体美。只有健康、匀称的人体形象，才能表现出富有生命力的美，显示出生机勃勃和充沛的精力，才能成为人的本质力量的承载体。要造就健美的体型，应积极参加体育锻炼和适当的体力劳动。因为健美可以通过后天锻炼获得。人的身体结构是十分完善的，具有极大的可塑性，必要的营养和经常参加劳动，坚持体育锻炼，是促进健美的条件，它能使肢体各个部位得到匀称的发展，肌肉会结实而富有弹性，关节灵活，体型完善，面色红润。
早在古希腊时代的运动健将就用举重物来锻炼身体,并得到强壮健美的体型,这些健美的运动员,被雕塑家“记录”下来并留存至今。这是健美运动的早期萌芽。
十九世纪晚期,德国人山道首创了通过各种姿态来展示人体美,而且为现代健美运动的发展奠定了基础,所以他被公认为“国际健美运动的创始人”,和“世界上第一位健美运动员”
在现代，现代的健美运动是以展示人体美为特征。男子的健美标准是：身材高大而强壮，肌肉发达而均衡，肩宽臂圆，体力充沛，体质健康等。女子健美标准是：体型匀称，姿态优雅，胸部丰满，肩圆腰细，肤色光洁润泽等。健美要与心灵美相结合，有了健康美好的心灵，才能有健康美好的情绪，才能有健康美好的姿态动作和健康美好的行为，只有心灵美，才能有真正的健美。
作为体育运动的健美，即竞技健美，是指健美运动员将各自的身材展示予裁判团，由裁判团根据他们外观符合审美的程度进行评分。肌肉的展现是通过减脂、涂油、皮肤晒黑（或晒黑油），并结合现场灯光效果使肌肉群的轮廓更加清晰。知名的健美运动员包括阿诺德·施瓦辛格(Arnold Schwarzenegger)、 多利安·耶茨(Dorian Yates), 罗.佛里格诺(Lou Ferrigno)、弗朗哥·哥伦布(Franco Columbu)、弗兰克·赞恩(Frank Zane)、李·哈尼(Lee Haney)、罗尼·库尔曼(Ronnie Coleman)、杰·卡特(Jay Cutler)和杰克逊·德克斯特(Jackson Dexter)。
历史发展
发源和早期
人们一般认为健美的“早期”是1880年至1930年这段时期。
18世纪末，德国大体育家仙道，在伦敦音乐厅进行了一次轰动社会的表演。他那发达的肌肉和和谐的体型，犹如一座完美的艺术雕像，使数千名观众为之倾倒，从而开创了健美运动的先河。
20世纪20年代《肌肉发达法》、《力的秘诀》等颇具影响的专著从理论上肯定了健美运动的作用。从20世纪30年代起，在一些欧美国家，健美表演逐渐变成一项竞技比赛——健美比赛，并扩展到世界各地，20世纪40年代初，加拿大人本韦德兄弟周游 90多个国家和地区，宣传推广健美运动，于1946年创建了国际健美联合会，并商定和推行国际性健美比赛的组织、规则、裁判、奖励等事项。
现在，已经有许多个国家参加了国际健美联合会。
健美（展示肌肉的艺术）在19世纪之前并没有真正出现过；直到19世纪晚期，普鲁士人尤金·山道(Eugen Sandow)开始推广这项运动。他被称为“现代健美之父”。由于他让观众在“肌肉展示表演”中得以欣赏他的体格，而被誉为该项运动的先驱。尽管观众们在看到一个塑造完美的体型中感到了震撼，但人们一般把身体展示作为力量展示和摔跤比赛的一部分而已。山道通过他的经纪人弗洛伦茨·齐格菲尔德 (Florenz Ziegfeld)在这些展示和赛事周围搭建了可以展示体塑的舞台，并获得极大的成功。之后他借自己的名誉创立了很多的生意，并且是最早以个人名字为为商业品牌的代表之一。随后他的知名度不断提高，发明并大规模销售了首款健身器材（机械化哑铃、弹簧拉力器和张力带）
山道强烈推崇“希腊式审美”（这种审美标准是指一个完美的体格应从数学上符合古代希腊及罗马人体塑像中的尺寸比例）。在早期，人们常通过这种标准衡量体格是否完美，这也是山道塑造他自己形体的标准。山道于1901年9月14日组织了第一次健美比赛，名为“超棒比赛”(译注者：原文Great Competition，“伟大的比赛”这种说法我认为涵盖不全，Great另有宏伟、大、好等意思，我用汉语的“棒”来代替了)，比赛在英国伦敦的皇家阿尔伯特大厅进行。比赛裁判有山道本人、查尔斯·劳斯爵士(Sir Charles Lawes)和阿瑟·柯南·道尔爵士(Sir Arthur Conan Doyle)（译注：此柯南道尔即侦探福尔摩斯的作者），比赛及其成功，入场票售罄，数百名体育狂热爱好者只能在场外望而兴叹。最终颁给胜利者的奖杯是一座由雕塑家弗莱德里克·坡梅洛伊(Frederick Pomeroy)完成的山道本人的铜像。比赛的胜者是来自英格兰诺丁汉的威廉·穆雷(William L. Murray)。当今最顶级的健美比赛是“奥林匹亚先生”(Mr. Olympia)，从1977年开始，获胜者的奖杯就是和历史上第一场健美比赛中完全相同的山道本人的铜像。
1904年1月16日，首届大规模的健美比赛在美国纽约的麦迪逊广场举行。获胜者是阿尔·特雷劳尔(Al Treloar)，因而获得“全世界体格塑造最完美的男人”的头衔，特雷劳尔赢得一千美元奖金。这在当时是一个不菲的金额。两周以后，托马斯·爱迪生将阿尔·特雷劳尔进行身体造型拍成了电影，在这之前的几年爱迪生也曾为山道拍过两部电影，这是最早将健美运动拍成电影的记录。20世纪早期，贝尔纳·麦克菲登 (Bernarr Macfadden)和查尔斯·阿特拉斯(Charles Atlas)继续将健美推广至世界。阿洛伊斯·斯沃波达(Alois P. Swoboda)是美国早期健美运动的先锋，查尔斯·阿特拉斯因他曾说“我所知道的一切全部学自查尔斯·阿特拉斯”而对他称赞有加。
其他一些1930年前历史早期的著名健美运动员包括：伊尔勒·李德曼(Earle Liederman)（是一些最早的健美指导书的作家）、赛格蒙特·布莱巴特(Seigmund Breitbart)（著名犹太健美运动员）、乔格·哈肯施密特(Georg Hackenschmidt)、乔治·卓维特(George F. Jowett)，麦克锡克(Maxick)（身体造型先锋）、蒙特·莎尔多(Monte Saldo)、劳瑟斯通·埃利奥特(Launceston Elliot)、席格·克莱恩(Sig Klein)、阿拉弗雷德·摩斯上士(Sgt. Alfred Moss)、乔·诺德奎斯特(Joe Nordquist)、莱昂耐尔·斯特朗弗特(Lionel Strongfort) (Strongfortism，斯特朗弗特理论，这是一种涵盖了训练、饮食甚至是日常卫生起居的组合理论)、哥斯塔夫·弗里斯登斯基(Gustav Fristensky)（捷克冠军）以及阿兰·米德(Alan C. Mead)（令人印象极深的肌肉冠军，尽管他曾在第一次世界大战中丢到了一条腿）
黄金时期
健美的“黄金时期”一般是指从1940年左右一直到1970年。在这段时期中，早期审美观开始发生变化，人们追求更加庞大的肌肉，对肌肉的对称性和轮廓清晰度提出更高要求。这很大程度上是由于曾经的二战爆发使很多年轻人开始追求更加强壮的体格和更烈的性格，他们通过改善训练技巧、提高营养水平以及使用更有效的器械达到了这些目的。很多有影响力的发行刊物也开始出现，新的比赛也应健美运动的发展而兴起。
加利福尼亚州威尼斯市的“肌肉海滩”是这段时期的健美的标志。这段时期中健美界著名的名字包括史蒂芬?里维斯(Steve Reeves)（因饰演赫拉克勒斯(Hercules，希腊神话著名大力士)以及其他古代力士英雄形象而出名）、雷格?帕克(Reg Park)、约翰?格里梅克(John Grimek)、赖利?斯考特(Larry Scott)、比尔?珀尔(Bill Pearl)以及“小天使”艾文?科泽斯基(Irvin "Zabo" Koszewski)。
随着美国业余竞技联盟(AAU, Amateur Athletic Union)的兴起，AAU于1939年在既有的举重比赛中增加了健美比赛项目，第二年该赛事被命名为“AAU美国先生”(AAU Mr. America)。20世纪40年代前后，大部分健美运动员开始抱怨AAU只允许业余运动员参赛，并且仅仅偏重于奥运会举重项目的做法。这促使韦德兄弟 ——本?韦德和乔?韦德——发起组织了国际健美联合会(IFBB, International Federation of BodyBuilders)。他们组织的比赛“IFBB美国先生”(IFBB Mr. America)对职业选手开放。
1950年，另一个名为国家业余健美协会(NABBA, National Amateur Bodybuilders Association)开始在英国举办“NABBA宇宙先生”(NABBA Mr. Universe)的比赛。1965年，又一个重大赛事“奥林匹亚先生”(Mr. Olympia)开始举办。目前“奥林匹亚先生”是健美界最顶级的赛事。
起初健美比赛仅由男性参加，到后来的1965年NABBA开始加入“宇宙小姐”(Miss Universe)，到1980年“奥林匹亚小姐”(Ms. Olympia)也开始被引入。
现代时期（20世纪70年代后）
20世纪70年代，由于阿诺德?施瓦辛格的影片《铁金刚》(Pumping Iron)，健美吸引了很多公众的眼光。在这之前，IFBB已经在此项运动中占统治地位，AAU占一席后座。
1981年，吉姆?马尼奥恩(Jim Manion)刚从AAU体格委员会主席职位卸任，便成立了国家体格委员会(NPC, National Physique Committee)。NPC开始成为全美最成功的健美组织，它是IFBB的业余组分部。80年代末90年代初，AAU赞助的健美赛事每况愈下；1999 年，AAU通过投票决定停办健美赛事。
在这段时期中，类固醇开始被越来越多地使用在健美及其他运动项目中。为了抵制这一现象，IFBB开始引入针对类固醇和其他禁用物质的药检制度，这也是为了使IFBB能被国际奥委会接纳为会员。尽管有了药检制度，大部分职业健美运动员仍然为了比赛继续使用类固醇。20世纪70年代，人们还能公开讨论类固醇的使用，因为它在当时完全合法；然而1990年美国国会通过的《类固醇管制法案》将类固醇列为《管制物品法案》中的III级管制物品。
1990年，职业摔角团体发起人文斯?麦克马洪(Vince McMahon)宣布成立一个新的健美组织“世界健美联盟”(WBF，World Bodybuilding Federation）。麦克马洪希望把世界摔角联盟(WWF)那种风格的表演和更加丰厚的奖金带入健美界，并与13名参赛的运动员签了劳资丰厚的合同，实际上其中一些人在那时的健美界里只是无名小卒。投身WBF的运动员很快就抛弃了IFBB。作为WBF成立的回应，IFBB主席本?韦德(Ben Weider)将那些与WBF签订合同的健美运动员列入黑名单。IFBB还偷偷停止了对其旗下运动员的类固醇药品检查制度，因为进行药检的IFBB与不进行药检的新成立组织对抗过于困难。1992年，美国联邦调查局(FBI)开始调查文斯?麦克马洪及WBF组织涉嫌类固醇交易一案，麦克马洪被迫为WBF运动员建立药检制度。结果WBF当年的比赛质量非常跌粪(-_-#)。麦克马洪于1992年7月正式解散WBF，原因可能是他对WBF比赛转播的付费观看收入以及WBF刊物《健美生活》(Bodybuilding Lifestyles)（后来此杂志变为《WBF杂志》(WBF Magazine)）销售状况不乐观，加上多份6位数的合同、每月两次的电视转播以及每月一期杂志的发行，WBF的运营入不敷出。然而，WBF的成立对于 IFBB运动员来说有两点好处：其一，它促使IFBB创始人乔?韦德与许多顶级健美明星签订了合同；其二，它促使IFBB提高了签署合同的奖金额度，乔? 韦德最终也让那些曾经与WBF签过合同的运动员缴纳他们在WBF年薪的10%作为罚金，重新回到IFBB。
21世纪伊始，IFBB试图将健美推广为奥运会项目。2000年，IFBB成为国际奥委会正式成员，并试图让健美通过为奥运会展示项目，进而成为常规项目，但是最终未能成功。健美是否符合奥林匹克体育运动的定义这一点尚有争议，有人认为健美比赛的过程中并不涉及到体育性竞争。另外还有人总有一种错觉，认为健美比赛一定会涉及奥运会严格禁用的类固醇。赞成者则认为健美中的造型比赛项目需要技巧和准备，因此健美应当被认为是一项体育。
2003年，乔?韦德将韦德出版社(Weider Publications, Inc.)卖给了发行The National Enquirer的美国媒体集团(AMI, American Media, Inc.)，同时本?韦德连任IFBB主席。2004年，奥林匹亚先生比赛的主办人韦恩?戴米勒突然离开IFBB，比赛转由AMI主办。
健美现状
健美作为大众易于接受的体育项目，随着国内及城域经济的联动作用而异常火暴，市场前景相当看好。健美赛事在我国也发展较快，近几年全国各城市范围已搞过不下数百场，但全国以俱乐部形式直接组织参与的赛事并却不多见。
健美种类
职业健美
现在健美界中“职业”一词一般是指健美运动员在有晋升资格的业余比赛中获胜并取得IFBB的职业认证(IFBB Pro-card)。职业运动员则有资格参加一些更高级别的比赛，包括“阿诺德经典” 健美大赛(Arnold Classic)及“冠军之夜”比赛(Night of the Champions)，并根据这些比赛的名次决定“奥林匹亚先生”的参赛权；“奥林匹亚先生”则是职业健美领域最高头衔。
自然健美
在自然健美比赛中，健美选手例行违禁药品检查，一旦发现违规则取消今后的参赛权。药检可通过尿液样本进行，但很多情况下用成本更加低廉的测谎仪来代替（译者感叹一下……-_-#）。违禁药物指正常人体不应接受的物质，各自然健美组织对此定义都不同，亦并不一定仅包括那些法律禁止的药物。类固醇、激素原、利尿剂等一般都被各自然健美组织所禁止。自然健美组织包括北美自然健美联盟(NANBF, North American Natural Bodybuilding Federation)和自然体格协会(NPA, Natural physique association)。自然健美运动员声称他们的方法相比其他形式的健美运动更注重竞技和良好的生活方式。
青少年健美
健美运动中还有很多门类专门针对年轻参赛者。现在的很多职业选手都是从青少年时期就开始力量训练，例如阿诺德?施瓦辛格、李?普瑞斯特(Lee Priest) 和杰?卡特。现在有很多青少年参加健美比赛。
女子健美
20世纪70年代，女性开始参加健美比赛，并风靡了一段时间。女性开始前所未有地加强力量锻炼以求更好的身材，防止骨质疏松。然而许多女性仍然害怕力量训练会使她们身体膨胀，她们仍认为力量只是针对男性。不过力量训练对女性实际上有很多好处，譬如增加骨密度预防骨质疏松，提高肌肉力度和身体平衡性。最近几年，健身和形体比赛开始兴起。这些比赛并不像健美比赛那样对肌肉的发达水平有严格的要求，为女性提供了另种选择。1980年首届“奥林匹亚小姐”比赛比较像今天的健身形体比赛，当年的获胜者是蕾秋?麦莉什(Rachel McLish)。
健美技巧
以下锻炼方法仅供参考：
增大肌肉块的14大技巧：大重量、低次数、多组数、长位移、慢速度、高密度、念动一致、顶峰收缩、持续紧张、组间放松、多练大肌群、训练后进食蛋白质、休息48小时、宁轻勿假。
1．大重量、低次数：健美理论中用RM表示某个负荷量能连续做的最高重复次数。比如，练习者对一个重量只能连续举起5次，则该重量就是5RM。研究表明：1-5RM的负荷训练能使肌肉增粗，发展力量和速度；6-10RM的负荷训练能使肌肉粗大，力量速度提高，但耐力增长不明显；10-15RM的负荷训练肌纤维增粗不明显，但力量、速度、耐力均有长进；30RM的负荷训练肌肉内毛细血管增多，耐久力提高，但力量、速度提高不明显。可见，5-10RM的负荷重量适用于增大肌肉体积的健美训练。
2．多组数：什么时候想起来要锻炼了，就做上2～3组，这其实是浪费时间，根本不能长肌肉。必须专门抽出60～90分钟的时间集中锻炼某个部位，每个动作都做 8～10组，才能充分刺激肌肉，同时肌肉需要的恢复时间越长。一直做到肌肉饱和为止，"饱和度"要自我感受，其适度的标准是：酸、胀、发麻、坚实、饱满、扩张，以及肌肉外形上的明显粗壮等。
3． 长位移：不管是划船、卧推、推举、弯举，都要首先把哑铃放得尽量低，以充分拉伸肌肉，再举得尽量高。这一条与"持续紧张"有时会矛盾，解决方法是快速地通过"锁定"状态。不过，我并不否认大重量的半程运动的作用。
4． 慢速度：慢慢地举起，在慢慢地放下，对肌肉的刺激更深。特别是，在放下哑铃时，要控制好速度，做退让性练习，能够充分刺激肌肉。很多人忽视了退让性练习，把哑铃举起来就算完成了任务，很快地放下，浪费了增大肌肉的大好时机。
5． 高密度："密度"指的是两组之间的休息时间，只休息1分钟或更少时间称为高密度。要使肌肉块迅速增大，就要少休息，频繁地刺激肌肉。"多组数"也是建立在"高密度"的基础上的。锻炼时，要象打仗一样，全神贯注地投入训练，不去想别的事。
6． 念动一致：肌肉的工作是受神经支配的，注意力密度集中就能动员更多的肌纤维参加工作。练某一动作时，就应有意识地使意念和动作一致起来，即练什么就想什么肌肉工作。例如：练立式弯举，就要低头用双眼注视自己的双臂，看肱二头肌在慢慢地收缩。
7． 顶峰收缩：这是使肌肉线条练得十分明显的一项主要法则。它要求当某个动作做到肌肉收缩最紧张的位置时，保持一下这种收缩最紧张的状态，做静力性练习，然后慢慢回复到动作的开始位置。我的方法是感觉肌肉最紧张时，数1～6，再放下来。
8． 持续紧张：应在整个一组中保持肌肉持续紧张，不论在动作的开头还是结尾，都不要让它松弛（不处于"锁定"状态），总是达到彻底力竭。
9． 组间放松：每做完一组动作都要伸展放松。这样能增加肌肉的血流量，还有助于排除沉积在肌肉里的废物，加快肌肉的恢复，迅速补充营养。
10．多练大肌群：多练胸、背、腰臀、腿部的大肌群，不仅能使身体强壮，还能够促进其他部位肌肉的生长。有的人为了把胳膊练粗，只练胳膊而不练其他部位，反而会使二头肌的生长十分缓慢。建议你安排一些使用大重量的大型复合动作练习，如大重量的深蹲练习，它们能促进所有其他部位肌肉的生长。这一点极其重要，可悲的是至少有90％的人都没有足够重视，以致不能达到期望的效果。因此，在训练计划里要多安排硬拉、深蹲、卧推、推举、引体向上这5个经典复合动作。
11． 训练后进食蛋白质：在训练后的30～90分钟里，蛋白质的需求达高峰期，此时补充蛋白质效果最佳。但不要训练完马上吃东西，至少要隔20分钟。
12．休息48小时：局部肌肉训练一次后需要休息48～72小时才能进行第二次训练。如果进行高强度力量训练，则局部肌肉两次训练的间隔72小时也不够，尤其是大肌肉块。不过腹肌例外，腹肌不同于其他肌群，必须经常对其进行刺激，每星期至少要练4次，每次约15分钟；选三个对你最有效的练习，只做3组，每组20 —25次，均做到力竭；每组间隔时间要短，不能超过1分钟。
13．宁轻勿假：这是一个不是秘诀的秘诀。许多初学健美的人特别重视练习重量和动作次数，不太注意动作是否变形。健美训练的效果不仅仅取决于负重的重量和动作次数，而且还要看所练肌肉是否直接受力和受刺激的程度。如果动作变形或不到位，要练的肌肉没有或只是部分受力，训练效果就不大，甚至出偏差。事实上，在所有的法则中，动作的正确性永远是第一重要的。宁可用正确的动作举起比较轻的重量，也不要用不标准的动作举起更重的重量。不要与人攀比，也不要把健身房的嘲笑挂在心上。
锻炼方法
以下锻炼方法仅供参考，具体方法依个人情况而定。
肱二头肌
上臂前面凸起的就是肱二头肌。基本动作:1、两臂弯举，此动作可站也可坐，正反握哑铃，杠铃多种方法。两上臂必须紧帖两腋，利用肱二头肌收缩的力量使两手向胸前尽力弯起。2、反手窄握引体向上，也是利用肱二头肌收缩的力量达到锻炼的目的。(练六组，每组12-15次)。
肱三头肌
上臂后面凸起的就是肱三头肌。练好肱三头肌能使你的手臂肌肉线条清晰。基本动作:1、有正反握两个动作，脸朝上平躺在宽凳上，双手与肩同宽，紧握杠铃上举，然后以肘关节为支点，慢慢的向后弯曲到头顶，然后用肱三头肌的收缩力把杠铃恢复到原位。(练六组，每组12-15次)。
三角肌
肩膀上的肌肉就是三角肌，分成前束，中束，后束。基本动作:1、前束，手握哑铃或杠铃在身前，握距与肩同宽，用力抬起手臂前平举，使手臂与身体成90度(练六组，每组12-15 次)。2、中束，手握哑铃在身旁，把手臂侧平举从两侧抬起至头顶。(练六组，每组12-15次)。3、后束，两手握杠铃比肩同宽，把杠铃放在颈后，向上伸臂推起杠铃，然后缓缓屈臂，将杠铃置于颈后肩部原位。(练六组，每组12-15次)。
腹肌
腰腹肌是比较难练的肌肉，要下苦功。基本动作:1、斜板仰卧起坐，此动作不再多说。2、仰卧举腿，平躺在长凳上，两手抓住凳头，用腰腹力量的收缩把双脚抬起后把身体弯曲。3、两头起，平躺在长凳上，上臂与双腿都伸直，直臂摆动，以臀部为支点，上体与腿同时折起，用双手去触上举的脚尖。4、颈后负重鞠躬，把杠铃放在颈后，慢慢把身体前俯与腿部成90度，然后用腰部力量恢复原位。(练六组，每组 12-15次)。
大腿肌
基本动作:1、颈后负重深蹲，把杠铃横担在肩上，两脚开立与肩同宽，深蹲并呼吸，再以股四头肌的力量站起。(练六组，每组12-15次)。2、颈前负重深蹲，提取杠铃置于胸前锁骨部位，徐徐屈膝下蹲到大小腿折叠靠紧为止。(练六组，每组12-15次)。为加大负荷，可在脚后跟垫上一块5--6厘米的砖或木头。
小腿肌
小腿肌的健美标准是练成如菱形"钻石"。基本动作:1、提踵，两脚尖站在高出地面5--10厘米的木板或砖上，先将脚跟慢慢下沉到地面，然后用力提脚跟踮起脚尖，提高身体重心位置，收紧臀部和大腿肌肉。(练六组，每组12-15次)
胸大肌
胸大肌是人体比较大的几块肌肉之一，相对来说较好练。基本动作:1、仰卧飞鸟脸朝上平躺在宽凳上，两手各执一只哑铃，双手上举，然后慢慢向身体两侧展开，就好像鸟儿在拍打翅膀飞行一般。(练六组，每组12-15次)2、卧推平躺在宽凳上，双手紧握杠铃上举后，慢慢地放至乳头上方，然后用力上推，此动作应由两人合作，另一人做保护。(练六组，每组12-15次)。3、俯卧撑为提高难度，可把脚部提高成45度角倾斜，在背部或颈部放置重物超负荷训练，使胸大肌完全拉伸。(练六组，每组12-15次)
背阔肌
有了发达的背阔肌后，人的驱干呈现出"V"字形，象一把打开的扇子。基本动作:1、引体向上，宽握颈后引体向上，身体不要摇晃，然后屈臂上拉，此动作最有效。(练六组，每组 12-15次)2、俯立划船，人腰弯成90度，双手下垂握住杠铃，然后把杠铃上拉至腰部，屏住一会儿，使背部用力。(练六组，每组12-15次)。3、在专门的组合器械上练。
饮食营养
健美营养概述
健美运动员需要专门的营养搭配以满足肌肉的高水平修复与增长。一般说来，健美运动员需要比身高相同的平常人更多的热量来维持训练和肌肉增长所需的能量并维持蛋白质的合成。比赛准备期的食物能量水平会略低于正常维持生理需求的能量水平，并结合有氧训练达到减脂的目的。健美运动员所需食物能量来自碳水化合物、蛋白质和脂肪的比例会因人而异。
碳水化合物对于健美运动员来说非常重要，它为机体参与锻炼和恢复提供必需的能量。健美运动员需要低血糖生成率的多醣(Low-Glycemic Polysaccharides)以及其他缓释的碳水化合物，这些物质比那些血糖生成指数高的蔗糖和淀粉相比，其能量释放相对平缓。平稳的能量释放是很重要的，否则高血糖生成的物质会使身体胰岛素水平陡增，这样就会诱导身体将更多的能量转化为脂肪而不是贮存在肌肉中，而且原本应该作用于肌肉生长中的能量也会被浪费。不过健美运动员在训练之后又往往会摄入一些快速消化的糖类（常为纯葡萄糖或者麦芽糖），因为这会促进肌肉中肌糖原的复原，亦有利于肌肉中的蛋白质合成。
蛋白质应该是健美运动员最关心的膳食营养了。功能性蛋白质例如马达蛋白(motor protein)（包括阻凝蛋白(myosin)、驱动蛋白(kinesin)和动力蛋白(dynein)）可产生导致肌肉收缩的力。目前的说法认为，健美运动员总能量的25～30%应来源于蛋白质，这样才能达到维持并改善机体合成能力的目的。有关蛋白质的能量摄入是一个引起广泛争论的话题，很多人认为理想的蛋白质摄入量是每磅（每0.45千克）体重摄入1克，有人则建议更少些，还有人建议1.5～2克甚至更多。蛋白质最好在一天中平均摄入，特别在训练中、训练后和睡前三个时间摄入，这是一个比较能够确信的结论。对于摄入何种蛋白质最佳，人们还尚存争议。鸡肉、牛肉、猪肉、鱼肉、鸡蛋及奶制品都含有较多的蛋白质；坚果、植物种子及豆类的蛋白质含量也很高。酪蛋白和乳清蛋白常用来制成蛋白质补剂。乳清蛋白比较受到健美运动员的青睐，因为它的生物价值 (BV, Biological Value)高，吸收率也高，很多知名品牌的补剂用的就是这种蛋白质。健美运动员需要生物价值高的优质蛋白质；他们往往避免依靠大豆蛋白作为主要蛋白质来源，原因是大豆有类雌激素的成分。当然也有一些营养专家相信大豆、亚麻籽及许多其他植物食品中含有的微量的类雌激素化合物及植物性雌激素是有益的，它们可能会与男性自身的雌激素竞争激素受体，并抑制雌激素的作用。这个作用还包括抑制垂体功能，刺激肝脏中P450系统（此系统可降解人体中的化学物质、激素、药物及代谢废料）积极工作来排除体内过剩的雌激素。
健美运动员经常把一天的食物摄入分成5～7顿餐，每餐的内容基本相同，并且从各顿餐之间间隔相等（一般是2～3小时一餐）。相比常规的一日三餐，改用这种方法的目的有两个：既可防止过饱，亦并可提高基础代谢。然而，通过热量测定法和水的同位素标定法，已经有可靠的研究结果表明频繁进餐对新陈代谢并无促进作用。
营养原则
营养对于每个人都是必不可少的，从事健美训练的人更需要充足的营养。初学者往往将全部精力投入训练而忽视了营养。其实，没有适宜的营养任何训练都是无效的，因此初学健美的人要注意以下五大健美营养原则：
1、补充足够的热能：肌肉生长是要消耗能量的，没有足够的热量，就不可能保证肌肉的正常生长。
2、补充足够的碳水化合物：健美训练时能量主要由糖原提供，摄入的碳水化合物可以补充糖原，供给能量，并防止训练造成的肌肉分解。
3、补充优质蛋白原料：蛋白质是肌肉构成的基石，也是肌肉生长的基础，因此每天必须摄入优质蛋白质以构建肌肉。
4、促进合成、减少分解：当肌肉的合成大于分解时，肌肉增长，反之则缩小。因此健美人群要注意抗肌肉分解，促进蛋白合成。
5、保持适宜激素水平：人体内的生长激素、胰岛素和睾丸酮对肌肉蛋白的合成至关重要。通过饮食与营养补充品可调控激素水平，刺激肌肉的生长。
营养策略
策略一：晚餐高蛋白
发达的肌肉可通过有规律的负重训练，高蛋白饮食，以及睡眠来获得。日本运动营养学家铃木胜茂研究发现，促进肌肉生长的生长激素是在人睡眠过程中分泌的。生长激素能将血液中的氨基酸导向肌肉组织，使其造出新的肌细胞并修复受到损伤的肌细胞。 因此，健美运动员应在晚餐中进食高蛋白食品，或者在睡前服用氨基酸，以使上述肌肉生长过程更有效地进行，从而获得更强大的肌肉块。
策略二：训练后进食高蛋白
科学研究表明，负重训练也能促进生长激素的分泌。因为负重训练的用力对肌纤维所造成的细微损伤能激发体内的修复机能，促使生长激素的分泌和氨基酸的合成。负重训练后，生长激素的分泌大约能维持两小时左右。饭后的一两个小时又是蛋白质吸收的高峰阶段。训练后进食高蛋白食品，就可使由于负重训练而引起的生长激素分泌高峰与蛋白质吸收的高峰一致，因而更有利于肌肉生长。而睡眠时肌肉组织的静止状态又可使上述效果得到进一步的强化，从而收到事半功倍的训练效果。许多健美冠军成功地运用了这一策略，他们一天训练两次，即午饭（含午睡）前一次和晚饭（含晚睡）前一次。这样，他们在一天之内就为生长激素的分泌和肌肉生长提供了两次机会，难怪能获得成功。
健美与健身的区别
一、两者的含意
健美运动（bodybuilding)
通过动作练习，使人体各部位的肌肉发达匀称，体格健壮，且富余雕塑感的艺术美。
健身运动(keep fitness)
通过动作练习，使人身体健康，体质增强，生活内容更加丰富。
二、特点和作用
1、健美。运用各种器械和各种训练方法，达到发达肌肉、健美体型的目的。
2、健身。通过各种方式的体育锻炼，达到提高内脏器官，尤其是心血管系统的机能平衡，最终达到增强体质的目的。
三、锻炼的方式方法
项目 健身 健美
器材使用 徒手为主，器械为辅 器械为主，徒手为辅
锻炼方式 集体为主，个体为辅 个体为主，集体为辅
练习方法 重复次数多，负荷轻 重复次数少，负荷重
锻炼内容 按不同的器官系统 按不同身体部位
健美和健身是是两个不同的概念，两者既有联系，又有区别。
健身不用任何器械都可以健身，健美要有齐全的健身器械否则根本达不到目的，就是业余的效果都达不到。
中国健美协会
国际健美联合会现有168个会员国，亚健联有36个会员国，是最大的国际和亚洲单项体育组织之一，健美运动也是最为普及的运动项目之一。随着人类健康水平的不断提高，健美这一延缓人体肌肉衰老速度最为有效的运动项目越来越受到人们的青睐。随着全民健身计划的实施，中国的健美运动也以日新月异的面貌在各地蓬勃开展。
1986年中国举重协会成立分支机构健美运动委员会，中国于1985年11月加入国际健美联合会(英文缩写IFBB)国内现有三十个省、自治区、直辖市，十二个计划单列市，四个行业体协和国家体委的六所直属体院开展健美运动。健美项目已列入我国大学体育统编教材。自1994年以来，中国健美协会成功举办了多次国际重要健美赛事和会议。目前国内现有国际级健美裁判2人，国家级健美裁判22人。
为推动和发展我国大众健身健美运动水平，中国健美协会每年举办一届全国健美锦标赛、中国健身小姐大赛、全国健美俱乐部排位赛、沙滩健美暨健身风采大赛。根据健身市场发展的需要，协会还定期举办等级健身指导员培训班，健美教练员、裁判员培训班。对具有一定规模的健美组织实行等级评定。
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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