健美是指人的健康強壯的身體所顯現出審美屬性。它是人們追求人體美的一個綜合的標準，指人的肌肉、骨骼、血液、膚色充滿着生命的活力，無論其外部形式或內部結構都是勻稱、協調、充滿生機的。任何行動都能顯示出全身各部分的協調和諧、自然舒展、生氣盎然、神采奕奕。
健美是與人的形體美密切相聯的，健美是形體美的基礎。人體有對稱的造型、均衡的比例，流暢的綫條，堅強的骨骼，勻稱的四肢，豐滿的軀體，彈性的肌肉，健康的膚色，這是形體美不可缺少的條件。健美還要求具有充沛的精神、愉快的情緒，青春的活力。
美的人體應該是健、力、美的結合。美的人體應該是健康的，沒有健康的身體，就沒有人的形體美。衹有健康、勻稱的人體形象，才能表現出富有生命力的美，顯示出生機勃勃和充沛的精力，才能成為人的本質力量的承載體。要造就健美的體型，應積極參加體育鍛煉和適當的體力勞動。因為健美可以通過後天鍛煉獲得。人的身體結構是十分完善的，具有極大的可塑性，必要的營養和經常參加勞動，堅持體育鍛煉，是促進健美的條件，它能使肢體各個部位得到勻稱的發展，肌肉會結實而富有彈性，關節靈活，體型完善，面色紅潤。
早在古希臘時代的運動健將就用舉重物來鍛煉身體,並得到強壯健美的體型,這些健美的運動員,被雕塑傢“記錄”下來並留存至今。這是健美運動的早期萌芽。
十九世紀晚期,德國人山道首創了通過各種姿態來展示人體美,而且為現代健美運動的發展奠定了基礎,所以他被公認為“國際健美運動的創始人”,和“世界上第一位健美運動員”
在現代，現代的健美運動是以展示人體美為特徵。男子的健美標準是：身材高大而強壯，肌肉發達而均衡，肩寬臂圓，體力充沛，體質健康等。女子健美標準是：體型勻稱，姿態優雅，胸部豐滿，肩圓腰細，膚色光潔潤澤等。健美要與心靈美相結合，有了健康美好的心靈，才能有健康美好的情緒，才能有健康美好的姿態動作和健康美好的行為，衹有心靈美，才能有真正的健美。
作為體育運動的健美，即競技健美，是指健美運動員將各自的身材展示予裁判團，由裁判團根據他們外觀符合審美的程度進行評分。肌肉的展現是通過減脂、塗油、皮膚曬黑（或曬黑油），並結合現場燈光效果使肌肉群的輪廓更加清晰。知名的健美運動員包括阿諾德·施瓦辛格(Arnold Schwarzenegger)、 多利安·耶茨(Dorian Yates), 羅.佛裏格諾(Lou Ferrigno)、弗朗哥·哥倫布(Franco Columbu)、弗蘭剋·贊恩(Frank Zane)、李·哈尼(Lee Haney)、羅尼·庫爾曼(Ronnie Coleman)、傑·卡特(Jay Cutler)和傑剋遜·德剋斯特(Jackson Dexter)。
歷史發展
發源和早期
人們一般認為健美的“早期”是1880年至1930年這段時期。
18世紀末，德國大體育傢仙道，在倫敦音樂廳進行了一次轟動社會的表演。他那發達的肌肉和和諧的體型，猶如一座完美的藝術雕像，使數千名觀衆為之傾倒，從而開創了健美運動的先河。
20世紀20年代《肌肉發達法》、《力的秘訣》等頗具影響的專著從理論上肯定了健美運動的作用。從20世紀30年代起，在一些歐美國傢，健美表演逐漸變成一項競技比賽——健美比賽，並擴展到世界各地，20世紀40年代初，加拿大人本韋德兄弟周遊 90多個國傢和地區，宣傳推廣健美運動，於1946年創建了國際健美聯合會，並商定和推行國際性健美比賽的組織、規則、裁判、奬勵等事項。
現在，已經有許多個國傢參加了國際健美聯合會。
健美（展示肌肉的藝術）在19世紀之前並沒有真正出現過；直到19世紀晚期，普魯士人尤金·山道(Eugen Sandow)開始推廣這項運動。他被稱為“現代健美之父”。由於他讓觀衆在“肌肉展示表演”中得以欣賞他的體格，而被譽為該項運動的先驅。儘管觀衆們在看到一個塑造完美的體型中感到了震撼，但人們一般把身體展示作為力量展示和摔跤比賽的一部分而已。山道通過他的經紀人弗洛倫茨·齊格菲爾德 (Florenz Ziegfeld)在這些展示和賽事周圍搭建了可以展示體塑的舞臺，並獲得極大的成功。之後他藉自己的名譽創立了很多的生意，並且是最早以個人名字為為商業品牌的代表之一。隨後他的知名度不斷提高，發明並大規模銷售了首款健身器材（機械化啞鈴、彈簧拉力器和張力帶）
山道強烈推崇“希臘式審美”（這種審美標準是指一個完美的體格應從數學上符合古代希臘及羅馬人體塑像中的尺寸比例）。在早期，人們常通過這種標準衡量體格是否完美，這也是山道塑造他自己形體的標準。山道於1901年9月14日組織了第一次健美比賽，名為“超棒比賽”(譯註者：原文Great Competition，“偉大的比賽”這種說法我認為涵蓋不全，Great另有宏偉、大、好等意思，我用漢語的“棒”來代替了)，比賽在英國倫敦的皇傢阿爾伯特大廳進行。比賽裁判有山道本人、查爾斯·勞斯爵士(Sir Charles Lawes)和阿瑟·柯南·道爾爵士(Sir Arthur Conan Doyle)（譯註：此柯南道爾即偵探福爾摩斯的作者），比賽及其成功，入場票售罄，數百名體育狂熱愛好者衹能在場外望而興嘆。最終頒給勝利者的奬杯是一座由雕塑傢弗萊德裏剋·坡梅洛伊(Frederick Pomeroy)完成的山道本人的銅像。比賽的勝者是來自英格蘭諾丁漢的威廉·穆雷(William L. Murray)。當今最頂級的健美比賽是“奧林匹亞先生”(Mr. Olympia)，從1977年開始，獲勝者的奬杯就是和歷史上第一場健美比賽中完全相同的山道本人的銅像。
1904年1月16日，首屆大規模的健美比賽在美國紐約的麥迪遜廣場舉行。獲勝者是阿爾·特雷勞爾(Al Treloar)，因而獲得“全世界體格塑造最完美的男人”的頭銜，特雷勞爾贏得一千美元奬金。這在當時是一個不菲的金額。兩周以後，托馬斯·愛迪生將阿爾·特雷勞爾進行身體造型拍成了電影，在這之前的幾年愛迪生也曾為山道拍過兩部電影，這是最早將健美運動拍成電影的記錄。20世紀早期，貝爾納·麥剋菲登 (Bernarr Macfadden)和查爾斯·阿特拉斯(Charles Atlas)繼續將健美推廣至世界。阿洛伊斯·斯沃波達(Alois P. Swoboda)是美國早期健美運動的先鋒，查爾斯·阿特拉斯因他曾說“我所知道的一切全部學自查爾斯·阿特拉斯”而對他稱贊有加。
其他一些1930年前歷史早期的著名健美運動員包括：伊爾勒·李德曼(Earle Liederman)（是一些最早的健美指導書的作傢）、賽格蒙特·布萊巴特(Seigmund Breitbart)（著名猶太健美運動員）、喬格·哈肯施密特(Georg Hackenschmidt)、喬治·卓維特(George F. Jowett)，麥剋錫剋(Maxick)（身體造型先鋒）、蒙特·莎爾多(Monte Saldo)、勞瑟斯通·埃利奧特(Launceston Elliot)、席格·剋萊恩(Sig Klein)、阿拉弗雷德·摩斯上士(Sgt. Alfred Moss)、喬·諾德奎斯特(Joe Nordquist)、萊昂耐爾·斯特朗弗特(Lionel Strongfort) (Strongfortism，斯特朗弗特理論，這是一種涵蓋了訓練、飲食甚至是日常衛生起居的組合理論)、哥斯塔夫·弗裏斯登斯基(Gustav Fristensky)（捷剋冠軍）以及阿蘭·米德(Alan C. Mead)（令人印象極深的肌肉冠軍，儘管他曾在第一次世界大戰中丟到了一條腿）
黃金時期
健美的“黃金時期”一般是指從1940年左右一直到1970年。在這段時期中，早期審美觀開始發生變化，人們追求更加龐大的肌肉，對肌肉的對稱性和輪廓清晰度提出更高要求。這很大程度上是由於曾經的二戰爆發使很多年輕人開始追求更加強壯的體格和更烈的性格，他們通過改善訓練技巧、提高營養水平以及使用更有效的器械達到了這些目的。很多有影響力的發行刊物也開始出現，新的比賽也應健美運動的發展而興起。
加利福尼亞州威尼斯市的“肌肉海灘”是這段時期的健美的標志。這段時期中健美界著名的名字包括史蒂芬?裏維斯(Steve Reeves)（因飾演赫拉剋勒斯(Hercules，希臘神話著名大力士)以及其他古代力士英雄形象而出名）、雷格?帕剋(Reg Park)、約翰?格裏梅剋(John Grimek)、賴利?斯考特(Larry Scott)、比爾?珀爾(Bill Pearl)以及“小天使”艾文?科澤斯基(Irvin "Zabo" Koszewski)。
隨着美國業餘競技聯盟(AAU, Amateur Athletic Union)的興起，AAU於1939年在既有的舉重比賽中增加了健美比賽項目，第二年該賽事被命名為“AAU美國先生”(AAU Mr. America)。20世紀40年代前後，大部分健美運動員開始抱怨AAU衹允許業餘運動員參賽，並且僅僅偏重於奧運會舉重項目的做法。這促使韋德兄弟 ——本?韋德和喬?韋德——發起組織了國際健美聯合會(IFBB, International Federation of BodyBuilders)。他們組織的比賽“IFBB美國先生”(IFBB Mr. America)對職業選手開放。
1950年，另一個名為國傢業餘健美協會(NABBA, National Amateur Bodybuilders Association)開始在英國舉辦“NABBA宇宙先生”(NABBA Mr. Universe)的比賽。1965年，又一個重大賽事“奧林匹亞先生”(Mr. Olympia)開始舉辦。目前“奧林匹亞先生”是健美界最頂級的賽事。
起初健美比賽僅由男性參加，到後來的1965年NABBA開始加入“宇宙小姐”(Miss Universe)，到1980年“奧林匹亞小姐”(Ms. Olympia)也開始被引入。
現代時期（20世紀70年代後）
20世紀70年代，由於阿諾德?施瓦辛格的影片《鐵金剛》(Pumping Iron)，健美吸引了很多公衆的眼光。在這之前，IFBB已經在此項運動中占統治地位，AAU占一席後座。
1981年，吉姆?馬尼奧恩(Jim Manion)剛從AAU體格委員會主席職位卸任，便成立了國傢體格委員會(NPC, National Physique Committee)。NPC開始成為全美最成功的健美組織，它是IFBB的業餘組分部。80年代末90年代初，AAU贊助的健美賽事每況愈下；1999 年，AAU通過投票决定停辦健美賽事。
在這段時期中，類固醇開始被越來越多地使用在健美及其他運動項目中。為了抵製這一現象，IFBB開始引入針對類固醇和其他禁用物質的藥檢制度，這也是為了使IFBB能被國際奧委會接納為會員。儘管有了藥檢制度，大部分職業健美運動員仍然為了比賽繼續使用類固醇。20世紀70年代，人們還能公開討論類固醇的使用，因為它在當時完全合法；然而1990年美國國會通過的《類固醇管製法案》將類固醇列為《管製物品法案》中的III級管製物品。
1990年，職業摔角團體發起人文斯?麥剋馬洪(Vince McMahon)宣佈成立一個新的健美組織“世界健美聯盟”(WBF，World Bodybuilding Federation）。麥剋馬洪希望把世界摔角聯盟(WWF)那種風格的表演和更加豐厚的奬金帶入健美界，並與13名參賽的運動員簽了勞資豐厚的合同，實際上其中一些人在那時的健美界裏衹是無名小卒。投身WBF的運動員很快就拋棄了IFBB。作為WBF成立的回應，IFBB主席本?韋德(Ben Weider)將那些與WBF簽訂合同的健美運動員列入黑名單。IFBB還偷偷停止了對其旗下運動員的類固醇藥品檢查制度，因為進行藥檢的IFBB與不進行藥檢的新成立組織對抗過於睏難。1992年，美國聯邦調查局(FBI)開始調查文斯?麥剋馬洪及WBF組織涉嫌類固醇交易一案，麥剋馬洪被迫為WBF運動員建立藥檢制度。結果WBF當年的比賽質量非常跌糞(-_-#)。麥剋馬洪於1992年7月正式解散WBF，原因可能是他對WBF比賽轉播的付費觀看收入以及WBF刊物《健美生活》(Bodybuilding Lifestyles)（後來此雜志變為《WBF雜志》(WBF Magazine)）銷售狀況不樂觀，加上多份6位數的合同、每月兩次的電視轉播以及每月一期雜志的發行，WBF的運營入不敷出。然而，WBF的成立對於 IFBB運動員來說有兩點好處：其一，它促使IFBB創始人喬?韋德與許多頂級健美明星簽訂了合同；其二，它促使IFBB提高了簽署合同的奬金額度，喬? 韋德最終也讓那些曾經與WBF簽過合同的運動員繳納他們在WBF年薪的10%作為罰金，重新回到IFBB。
21世紀伊始，IFBB試圖將健美推廣為奧運會項目。2000年，IFBB成為國際奧委會正式成員，並試圖讓健美通過為奧運會展示項目，進而成為常規項目，但是最終未能成功。健美是否符合奧林匹剋體育運動的定義這一點尚有爭議，有人認為健美比賽的過程中並不涉及到體育性競爭。另外還有人總有一種錯覺，認為健美比賽一定會涉及奧運會嚴格禁用的類固醇。贊成者則認為健美中的造型比賽項目需要技巧和準備，因此健美應當被認為是一項體育。
2003年，喬?韋德將韋德出版社(Weider Publications, Inc.)賣給了發行The National Enquirer的美國媒體集團(AMI, American Media, Inc.)，同時本?韋德連任IFBB主席。2004年，奧林匹亞先生比賽的主辦人韋恩?戴米勒突然離開IFBB，比賽轉由AMI主辦。
健美現狀
健美作為大衆易於接受的體育項目，隨着國內及城域經濟的聯動作用而異常火暴，市場前景相當看好。健美賽事在我國也發展較快，近幾年全國各城市範圍已搞過不下數百場，但全國以俱樂部形式直接組織參與的賽事並卻不多見。
健美種類
職業健美
現在健美界中“職業”一詞一般是指健美運動員在有晉升資格的業餘比賽中獲勝並取得IFBB的職業認證(IFBB Pro-card)。職業運動員則有資格參加一些更高級別的比賽，包括“阿諾德經典” 健美大賽(Arnold Classic)及“冠軍之夜”比賽(Night of the Champions)，並根據這些比賽的名次决定“奧林匹亞先生”的參賽權；“奧林匹亞先生”則是職業健美領域最高頭銜。
自然健美
在自然健美比賽中，健美選手例行違禁藥品檢查，一旦發現違規則取消今後的參賽權。藥檢可通過尿液樣本進行，但很多情況下用成本更加低廉的測謊儀來代替（譯者感嘆一下……-_-#）。違禁藥物指正常人體不應接受的物質，各自然健美組織對此定義都不同，亦並不一定僅包括那些法律禁止的藥物。類固醇、激素原、利尿劑等一般都被各自然健美組織所禁止。自然健美組織包括北美自然健美聯盟(NANBF, North American Natural Bodybuilding Federation)和自然體格協會(NPA, Natural physique association)。自然健美運動員聲稱他們的方法相比其他形式的健美運動更註重競技和良好的生活方式。
青少年健美
健美運動中還有很多門類專門針對年輕參賽者。現在的很多職業選手都是從青少年時期就開始力量訓練，例如阿諾德?施瓦辛格、李?普瑞斯特(Lee Priest) 和傑?卡特。現在有很多青少年參加健美比賽。
女子健美
20世紀70年代，女性開始參加健美比賽，並風靡了一段時間。女性開始前所未有地加強力量鍛煉以求更好的身材，防止骨質疏鬆。然而許多女性仍然害怕力量訓練會使她們身體膨脹，她們仍認為力量衹是針對男性。不過力量訓練對女性實際上有很多好處，譬如增加骨密度預防骨質疏鬆，提高肌肉力度和身體平衡性。最近幾年，健身和形體比賽開始興起。這些比賽並不像健美比賽那樣對肌肉的發達水平有嚴格的要求，為女性提供了另種選擇。1980年首屆“奧林匹亞小姐”比賽比較像今天的健身形體比賽，當年的獲勝者是蕾秋?麥莉什(Rachel McLish)。
健美技巧
以下鍛煉方法僅供參考：
增大肌肉塊的14大技巧：大重量、低次數、多組數、長位移、慢速度、高密度、念動一致、頂峰收縮、持續緊張、組間放鬆、多練大肌群、訓練後進食蛋白質、休息48小時、寧輕勿假。
1．大重量、低次數：健美理論中用RM表示某個負荷量能連續做的最高重複次數。比如，練習者對一個重量衹能連續舉起5次，則該重量就是5RM。研究表明：1-5RM的負荷訓練能使肌肉增粗，發展力量和速度；6-10RM的負荷訓練能使肌肉粗大，力量速度提高，但耐力增長不明顯；10-15RM的負荷訓練肌纖維增粗不明顯，但力量、速度、耐力均有長進；30RM的負荷訓練肌肉內毛細血管增多，耐久力提高，但力量、速度提高不明顯。可見，5-10RM的負荷重量適用於增大肌肉體積的健美訓練。
2．多組數：什麽時候想起來要鍛煉了，就做上2～3組，這其實是浪費時間，根本不能長肌肉。必須專門抽出60～90分鐘的時間集中鍛煉某個部位，每個動作都做 8～10組，才能充分刺激肌肉，同時肌肉需要的恢復時間越長。一直做到肌肉飽和為止，"飽和度"要自我感受，其適度的標準是：酸、脹、發麻、堅實、飽滿、擴張，以及肌肉外形上的明顯粗壯等。
3． 長位移：不管是划船、臥推、推舉、彎舉，都要首先把啞鈴放得盡量低，以充分拉伸肌肉，再舉得盡量高。這一條與"持續緊張"有時會矛盾，解决方法是快速地通過"鎖定"狀態。不過，我並不否認大重量的半程運動的作用。
4． 慢速度：慢慢地舉起，在慢慢地放下，對肌肉的刺激更深。特別是，在放下啞鈴時，要控製好速度，做退讓性練習，能夠充分刺激肌肉。很多人忽視了退讓性練習，把啞鈴舉起來就算完成了任務，很快地放下，浪費了增大肌肉的大好時機。
5． 高密度："密度"指的是兩組之間的休息時間，衹休息1分鐘或更少時間稱為高密度。要使肌肉塊迅速增大，就要少休息，頻繁地刺激肌肉。"多組數"也是建立在"高密度"的基礎上的。鍛煉時，要象打仗一樣，全神貫註地投入訓練，不去想別的事。
6． 念動一致：肌肉的工作是受神經支配的，註意力密度集中就能動員更多的肌纖維參加工作。練某一動作時，就應有意識地使意念和動作一致起來，即練什麽就想什麽肌肉工作。例如：練立式彎舉，就要低頭用雙眼註視自己的雙臂，看肱二頭肌在慢慢地收縮。
7． 頂峰收縮：這是使肌肉綫條練得十分明顯的一項主要法則。它要求當某個動作做到肌肉收縮最緊張的位置時，保持一下這種收縮最緊張的狀態，做靜力性練習，然後慢慢回覆到動作的開始位置。我的方法是感覺肌肉最緊張時，數1～6，再放下來。
8． 持續緊張：應在整個一組中保持肌肉持續緊張，不論在動作的開頭還是結尾，都不要讓它鬆弛（不處於"鎖定"狀態），總是達到徹底力竭。
9． 組間放鬆：每做完一組動作都要伸展放鬆。這樣能增加肌肉的血流量，還有助於排除沉積在肌肉裏的廢物，加快肌肉的恢復，迅速補充營養。
10．多練大肌群：多練胸、背、腰臀、腿部的大肌群，不僅能使身體強壯，還能夠促進其他部位肌肉的生長。有的人為了把胳膊練粗，衹練胳膊而不練其他部位，反而會使二頭肌的生長十分緩慢。建議你安排一些使用大重量的大型復合動作練習，如大重量的深蹲練習，它們能促進所有其他部位肌肉的生長。這一點極其重要，可悲的是至少有90％的人都沒有足夠重視，以致不能達到期望的效果。因此，在訓練計劃裏要多安排硬拉、深蹲、臥推、推舉、引體嚮上這5個經典復合動作。
11． 訓練後進食蛋白質：在訓練後的30～90分鐘裏，蛋白質的需求達高峰期，此時補充蛋白質效果最佳。但不要訓練完馬上吃東西，至少要隔20分鐘。
12．休息48小時：局部肌肉訓練一次後需要休息48～72小時才能進行第二次訓練。如果進行高強度力量訓練，則局部肌肉兩次訓練的間隔72小時也不夠，尤其是大肌肉塊。不過腹肌例外，腹肌不同於其他肌群，必須經常對其進行刺激，每星期至少要練4次，每次約15分鐘；選三個對你最有效的練習，衹做3組，每組20 —25次，均做到力竭；每組間隔時間要短，不能超過1分鐘。
13．寧輕勿假：這是一個不是秘訣的秘訣。許多初學健美的人特別重視練習重量和動作次數，不太註意動作是否變形。健美訓練的效果不僅僅取决於負重的重量和動作次數，而且還要看所練肌肉是否直接受力和受刺激的程度。如果動作變形或不到位，要練的肌肉沒有或衹是部分受力，訓練效果就不大，甚至出偏差。事實上，在所有的法則中，動作的正確性永遠是第一重要的。寧可用正確的動作舉起比較輕的重量，也不要用不標準的動作舉起更重的重量。不要與人攀比，也不要把健身房的嘲笑挂在心上。
鍛煉方法
以下鍛煉方法僅供參考，具體方法依個人情況而定。
肱二頭肌
上臂前面凸起的就是肱二頭肌。基本動作:1、兩臂彎舉，此動作可站也可坐，正反握啞鈴，杠鈴多種方法。兩上臂必須緊帖兩腋，利用肱二頭肌收縮的力量使兩手嚮胸前盡力彎起。2、反手窄握引體嚮上，也是利用肱二頭肌收縮的力量達到鍛煉的目的。(練六組，每組12-15次)。
肱三頭肌
上臂後面凸起的就是肱三頭肌。練好肱三頭肌能使你的手臂肌肉綫條清晰。基本動作:1、有正反握兩個動作，臉朝上平躺在寬凳上，雙手與肩同寬，緊握杠鈴上舉，然後以肘關節為支點，慢慢的嚮後彎麯到頭頂，然後用肱三頭肌的收縮力把杠鈴恢復到原位。(練六組，每組12-15次)。
三角肌
肩膀上的肌肉就是三角肌，分成前束，中束，後束。基本動作:1、前束，手握啞鈴或杠鈴在身前，握距與肩同寬，用力擡起手臂前平舉，使手臂與身體成90度(練六組，每組12-15 次)。2、中束，手握啞鈴在身旁，把手臂側平舉從兩側擡起至頭頂。(練六組，每組12-15次)。3、後束，兩手握杠鈴比肩同寬，把杠鈴放在頸後，嚮上伸臂推起杠鈴，然後緩緩屈臂，將杠鈴置於頸後肩部原位。(練六組，每組12-15次)。
腹肌
腰腹肌是比較難練的肌肉，要下苦功。基本動作:1、斜板仰臥起坐，此動作不再多說。2、仰臥舉腿，平躺在長凳上，兩手抓住凳頭，用腰腹力量的收縮把雙腳擡起後把身體彎麯。3、兩頭起，平躺在長凳上，上臂與雙腿都伸直，直臂擺動，以臀部為支點，上體與腿同時折起，用雙手去觸上舉的腳尖。4、頸後負重鞠躬，把杠鈴放在頸後，慢慢把身體前俯與腿部成90度，然後用腰部力量恢復原位。(練六組，每組 12-15次)。
大腿肌
基本動作:1、頸後負重深蹲，把杠鈴橫擔在肩上，兩腳開立與肩同寬，深蹲並呼吸，再以股四頭肌的力量站起。(練六組，每組12-15次)。2、頸前負重深蹲，提取杠鈴置於胸前鎖骨部位，徐徐屈膝下蹲到大小腿摺叠靠緊為止。(練六組，每組12-15次)。為加大負荷，可在腳後跟墊上一塊5--6釐米的磚或木頭。
小腿肌
小腿肌的健美標準是練成如菱形"鑽石"。基本動作:1、提踵，兩腳尖站在高出地面5--10釐米的木板或磚上，先將腳跟慢慢下沉到地面，然後用力提腳跟踮起腳尖，提高身體重心位置，收緊臀部和大腿肌肉。(練六組，每組12-15次)
胸大肌
胸大肌是人體比較大的幾塊肌肉之一，相對來說較好練。基本動作:1、仰臥飛鳥臉朝上平躺在寬凳上，兩手各執一隻啞鈴，雙手上舉，然後慢慢嚮身體兩側展開，就好像鳥兒在拍打翅膀飛行一般。(練六組，每組12-15次)2、臥推平躺在寬凳上，雙手緊握杠鈴上舉後，慢慢地放至乳頭上方，然後用力上推，此動作應由兩人合作，另一人做保護。(練六組，每組12-15次)。3、俯臥撐為提高難度，可把腳部提高成45度角傾斜，在背部或頸部放置重物超負荷訓練，使胸大肌完全拉伸。(練六組，每組12-15次)
背闊肌
有了發達的背闊肌後，人的驅幹呈現出"V"字形，象一把打開的扇子。基本動作:1、引體嚮上，寬握頸後引體嚮上，身體不要搖晃，然後屈臂上拉，此動作最有效。(練六組，每組 12-15次)2、俯立划船，人腰彎成90度，雙手下垂握住杠鈴，然後把杠鈴上拉至腰部，屏住一會兒，使背部用力。(練六組，每組12-15次)。3、在專門的組合器械上練。
飲食營養
健美營養概述
健美運動員需要專門的營養搭配以滿足肌肉的高水平修復與增長。一般說來，健美運動員需要比身高相同的平常人更多的熱量來維持訓練和肌肉增長所需的能量並維持蛋白質的合成。比賽準備期的食物能量水平會略低於正常維持生理需求的能量水平，並結合有氧訓練達到減脂的目的。健美運動員所需食物能量來自碳水化合物、蛋白質和脂肪的比例會因人而異。
碳水化合物對於健美運動員來說非常重要，它為機體參與鍛煉和恢復提供必需的能量。健美運動員需要低血糖生成率的多醣(Low-Glycemic Polysaccharides)以及其他緩釋的碳水化合物，這些物質比那些血糖生成指數高的蔗糖和澱粉相比，其能量釋放相對平緩。平穩的能量釋放是很重要的，否則高血糖生成的物質會使身體胰島素水平陡增，這樣就會誘導身體將更多的能量轉化為脂肪而不是貯存在肌肉中，而且原本應該作用於肌肉生長中的能量也會被浪費。不過健美運動員在訓練之後又往往會攝入一些快速消化的糖類（常為純葡萄糖或者麥芽糖），因為這會促進肌肉中肌糖原的復原，亦有利於肌肉中的蛋白質合成。
蛋白質應該是健美運動員最關心的膳食營養了。功能性蛋白質例如馬達蛋白(motor protein)（包括阻凝蛋白(myosin)、驅動蛋白(kinesin)和動力蛋白(dynein)）可産生導致肌肉收縮的力。目前的說法認為，健美運動員總能量的25～30%應來源於蛋白質，這樣才能達到維持並改善機體合成能力的目的。有關蛋白質的能量攝入是一個引起廣泛爭論的話題，很多人認為理想的蛋白質攝入量是每磅（每0.45千克）體重攝入1剋，有人則建議更少些，還有人建議1.5～2剋甚至更多。蛋白質最好在一天中平均攝入，特別在訓練中、訓練後和睡前三個時間攝入，這是一個比較能夠確信的結論。對於攝入何種蛋白質最佳，人們還尚存爭議。雞肉、牛肉、豬肉、魚肉、雞蛋及奶製品都含有較多的蛋白質；堅果、植物種子及豆類的蛋白質含量也很高。酪蛋白和乳清蛋白常用來製成蛋白質補劑。乳清蛋白比較受到健美運動員的青睞，因為它的生物價值 (BV, Biological Value)高，吸收率也高，很多知名品牌的補劑用的就是這種蛋白質。健美運動員需要生物價值高的優質蛋白質；他們往往避免依靠大豆蛋白作為主要蛋白質來源，原因是大豆有類雌激素的成分。當然也有一些營養專傢相信大豆、亞麻籽及許多其他植物食品中含有的微量的類雌激素化合物及植物性雌激素是有益的，它們可能會與男性自身的雌激素競爭激素受體，並抑製雌激素的作用。這個作用還包括抑製垂體功能，刺激肝髒中P450係統（此係統可降解人體中的化學物質、激素、藥物及代謝廢料）積極工作來排除體內過剩的雌激素。
健美運動員經常把一天的食物攝入分成5～7頓餐，每餐的內容基本相同，並且從各頓餐之間間隔相等（一般是2～3小時一餐）。相比常規的一日三餐，改用這種方法的目的有兩個：既可防止過飽，亦並可提高基礎代謝。然而，通過熱量測定法和水的同位素標定法，已經有可靠的研究結果表明頻繁進餐對新陳代謝並無促進作用。
營養原則
營養對於每個人都是必不可少的，從事健美訓練的人更需要充足的營養。初學者往往將全部精力投入訓練而忽視了營養。其實，沒有適宜的營養任何訓練都是無效的，因此初學健美的人要註意以下五大健美營養原則：
1、補充足夠的熱能：肌肉生長是要消耗能量的，沒有足夠的熱量，就不可能保證肌肉的正常生長。
2、補充足夠的碳水化合物：健美訓練時能量主要由糖原提供，攝入的碳水化合物可以補充糖原，供給能量，並防止訓練造成的肌肉分解。
3、補充優質蛋白原料：蛋白質是肌肉構成的基石，也是肌肉生長的基礎，因此每天必須攝入優質蛋白質以構建肌肉。
4、促進合成、減少分解：當肌肉的合成大於分解時，肌肉增長，反之則縮小。因此健美人群要註意抗肌肉分解，促進蛋白合成。
5、保持適宜激素水平：人體內的生長激素、胰島素和睾丸酮對肌肉蛋白的合成至關重要。通過飲食與營養補充品可調控激素水平，刺激肌肉的生長。
營養策略
策略一：晚餐高蛋白
發達的肌肉可通過有規律的負重訓練，高蛋白飲食，以及睡眠來獲得。日本運動營養學家鈴木勝茂研究發現，促進肌肉生長的生長激素是在人睡眠過程中分泌的。生長激素能將血液中的氨基酸導嚮肌肉組織，使其造出新的肌細胞並修復受到損傷的肌細胞。 因此，健美運動員應在晚餐中進食高蛋白食品，或者在睡前服用氨基酸，以使上述肌肉生長過程更有效地進行，從而獲得更強大的肌肉塊。
策略二：訓練後進食高蛋白
科學研究表明，負重訓練也能促進生長激素的分泌。因為負重訓練的用力對肌纖維所造成的細微損傷能激發體內的修復機能，促使生長激素的分泌和氨基酸的合成。負重訓練後，生長激素的分泌大約能維持兩小時左右。飯後的一兩個小時又是蛋白質吸收的高峰階段。訓練後進食高蛋白食品，就可使由於負重訓練而引起的生長激素分泌高峰與蛋白質吸收的高峰一致，因而更有利於肌肉生長。而睡眠時肌肉組織的靜止狀態又可使上述效果得到進一步的強化，從而收到事半功倍的訓練效果。許多健美冠軍成功地運用了這一策略，他們一天訓練兩次，即午飯（含午睡）前一次和晚飯（含晚睡）前一次。這樣，他們在一天之內就為生長激素的分泌和肌肉生長提供了兩次機會，難怪能獲得成功。
健美與健身的區別
一、兩者的含意
健美運動（bodybuilding)
通過動作練習，使人體各部位的肌肉發達勻稱，體格健壯，且富餘雕塑感的藝術美。
健身運動(keep fitness)
通過動作練習，使人身體健康，體質增強，生活內容更加豐富。
二、特點和作用
1、健美。運用各種器械和各種訓練方法，達到發達肌肉、健美體型的目的。
2、健身。通過各種方式的體育鍛煉，達到提高內臟器官，尤其是心血管係統的機能平衡，最終達到增強體質的目的。
三、鍛煉的方式方法
項目 健身 健美
器材使用 徒手為主，器械為輔 器械為主，徒手為輔
鍛煉方式 集體為主，個體為輔 個體為主，集體為輔
練習方法 重複次數多，負荷輕 重複次數少，負荷重
鍛煉內容 按不同的器官係統 按不同身體部位
健美和健身是是兩個不同的概念，兩者既有聯繫，又有區別。
健身不用任何器械都可以健身，健美要有齊全的健身器械否則根本達不到目的，就是業餘的效果都達不到。
中國健美協會
國際健美聯合會現有168個會員國，亞健聯有36個會員國，是最大的國際和亞洲單項體育組織之一，健美運動也是最為普及的運動項目之一。隨着人類健康水平的不斷提高，健美這一延緩人體肌肉衰老速度最為有效的運動項目越來越受到人們的青睞。隨着全民健身計劃的實施，中國的健美運動也以日新月異的面貌在各地蓬勃開展。
1986年中國舉重協會成立分支機構健美運動委員會，中國於1985年11月加入國際健美聯合會(英文縮寫IFBB)國內現有三十個省、自治區、直轄市，十二個計劃單列市，四個行業體協和國傢體委的六所直屬體院開展健美運動。健美項目已列入我國大學體育統編教材。自1994年以來，中國健美協會成功舉辦了多次國際重要健美賽事和會議。目前國內現有國際級健美裁判2人，國傢級健美裁判22人。
為推動和發展我國大衆健身健美運動水平，中國健美協會每年舉辦一屆全國健美錦標賽、中國健身小姐大賽、全國健美俱樂部排位賽、沙灘健美暨健身風采大賽。根據健身市場發展的需要，協會還定期舉辦等級健身指導員培訓班，健美教練員、裁判員培訓班。對具有一定規模的健美組織實行等級評定。
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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