Stas Lindover. Wambiri bodybuilder

Zomwe zabwino sportsmen lero - Kodi mutu wa medalist siliva wa Championship European mu awiriawiri ojambula mu 2011 ndipo mutu wa ngwazi mtheradi mu gulu la "ojambula tingachipeze powerenga." Tiyeni tikambirane zambiri za munthu ameneyu otchuka monga Stas Lindover.

yonena

Stanisław anabadwa pa March 21 , 1972 mu Leningrad. Kale mu zaka 13 mnyamata anali zimayesetsa kuponya nthungo, koma tsoka, ndingathe kukwaniritsa mu masewera a zotsatirapo zikuluzikulu. Choncho, zaka 17, anaganiza kusintha malangizo a ntchito masewera ndi kupita yambiri ngakhale pa nthawi mawu kunalibeko. Anyamata kumangopita ku masewero olimbitsa thupi ndi kuchita china.

Ntchito imeneyi yachititsa adakondweretsa Stas, n'zosadabwitsa lasanduka osati potengera anzawo, koma njira ya moyo.

Kumulakalaka masewera sasiya bodybuilder mu 1997 kutsiriza St. Petersburg University Transport. Ndi 2000, mozamirapo Stas ndinayenda kupita ku zowawa zake, ndipo iye analandira specialization ku koleji ojambula dzina lake Vader.

Mu 2008, pamene Stanislav anali mu gulu la ana, naye panali ngozi, chifukwa amene anadabwa kwathunthu ndi mitsempha zozungulira. Zitachitika izi kwa nthawi yaitali bodybuilder atachira, ndipo mlandu iye akupitirizabe kuti ndimalota. Koma ngakhale zimene zinachitikazo, iye anapitiriza ntchito yake mu masewera ndipo tsopano wotsogolera ntchito.

Pano pali cholinga munthu Stas Lindover! Ngozi sizingatiletse iye apitirize kukhala ngati wothamanga ndi munthu wophunzira. Njira imeneyi ndi cholinga chothandiza onse apindule.

Stas Lindover ndi mkazi wake: mgwirizano mangawawo

Bodybuilder anasankha mkazi zikugwirizana. Margarita Kirichuk - limodzi okonda opambana, otumikira nomination "bodifitnes". awiri zambiri amaphunzitsa pamodzi ndi kupindula zosangalatsa zimenezi.

Margarita anayamba kutenga nawo mbali mu mpikisano mu 2009, kuchita pa North-West Russian Cup. Mu gulu la "akazi mkuuka masentimita 163" ndi lili pa nambala yachitatu.

Anthropometric deta wothamanga

Stanislaus Lindovera Msinkhu ndi 183 cm. Kulemera The ranges kuchokera makilogalamu 105 mpaka 110. pa mpikisano, ndi makilogalamu 110 mpaka 118 mu nyengo yopuma. Wothamanga mosamala oyang'anira mawonekedwe thupi ndi mphamvu. Ndicho chimene zimamuthandiza kupambana mphatso pa kupikisana ndi kukhala mphunzitsi wabwino.

Zakudya ndi kudya ndandanda

Stanislav Lindover amakhulupirira kuti mukhalebe mawonekedwe abwino zimathandiza chilimbikitso ndi chilango chilichonse. Nzosadabwitsa kuti anthu amati ndi wothamanga amene ankakhala maso nthawi zonse chithunzi ake. Iye saganizira kalorazh ndi zakudya anatsimikiza ndi kuchuluka kwa mapulotini, chakudya mafuta. Nthawi zambiri Stas kuti zimenezo kusakumvekamveka chakudya zovuta (pafupifupi 150 g) sadzakhala amachititsa minofu phindu. Koma maonekedwe awo bodybuilder zikutsimikizira zosiyana.

Amamwa chakudya ndi zakudya pa maulendo

Monga tanenera kale, Stanislav litsatira chiŵerengero zina zomanga thupi, mafuta ndi chakudya - 80, 300 ndi 150 ga, motero. zakudya izi amalandira kwa mankhwala osiyanasiyana achilengedwe. Mapuloteni akulowa thupi la nsomba, mazira, Turkey, ndi yazifuwa. Stas amakonda tchizi, koma mwatsoka sangathe kudya izo chifukwa insulin index mankhwala ndi mkulu. About 30% ya okwana mapuloteni wothamanga amalandira osakaniza mapuloteni. Mafuta advantageously adzachotsa kwa mafuta nsomba ndi mafuta. Buckwheat, balere, mpunga bulauni - izo zangokhala nkhokwe ya chakudya zovuta bodybuilders.

The bodybuilders tsiku kudya kanayi ndi angapo nthawi zambiri amatenga mapuloteni kusakaniza. Pa ntchito ndi pa ndege wautali kwambiri kuposa Stanislav amadya chakudya muli, lomwe kale wakhala akukonzekeretsa nokha. Ngati zimenezi sizingatheke, ndi wothamanga ali kuti adye mu cafe, kumene iye amaona kuti azipeza chakudya ndi chakudya mankhwala.

Zochita Basic kwa magulu onse minofu

Posachedwapa Stas Lindover si kofunika makamaka kukhazikitsa Zochita. Chinthu chokha chimene chasintha pa banja m'mbuyomu zaka - chikhalidwe cha katundu pa ulusi minofu ndi mtundu. Kuti ndi njira yoyenera anati Stas Lindover.

Mapewa, quadriceps ndi manja ndi kutsegula ntchito mtundu silikula zazikulu maphunziro, zomwe poyamba anafotokozedwa ndi Professor Seluyanov.

Hamstrings, chifuwa ndi kumbuyo bodybuilder ali kuphunzitsa ndi kuchita njira kwa 12-15 reps Zochita. Izi zimathandiza kupereka thupi ndi mphamvu mwa mpweya-free, kotero katundu waukulu imagwera pa minofu kudya minofu.

Njira Kukula kwa wosaphunzitsidwa novice onenepa mpumulo wochita mpikisano

Ambiri, akufuna kuchita ndi chithunzi, choyamba kusankha kuchotsa kulemera muyeso, ndipo kenako kunenepa ndi minofu kutulutsa. Stas Lindover amaona kuti njira imeneyi kukhala zolakwika. Pamene akamakonda zakudya adzakhala zokwanira zokhudza kuchuluka kwa zakudya ndi pang'onopang'ono atchule zonse aerobic thupi. Koma pamene izo zifika m'mbuyo kagayidwe, ndiye funso kudya zakudya zopatsa nthanzi umakhala wofunika kwambiri.

Sikuti kugawanitsa ndondomeko ya akuwaza mafuta ndi minofu misa kudzikundikira. metamorphosis ili la chamoyo ayenera kutenga malo mu kufanana. Koma zokwanira kukhala mtundu wa chakudya zitha anatsimikiza ndi kuyesera, palibe mawerengedwe ofunda sizigwira ntchito pano. Chinthu chachikulu kuti chakudya ntchito sikumachititsa kuti madipoziti zoonekeratu mafuta. The chiŵerengero cha mafuta kudyedwa ndi mapuloteni nthawi akanali yemweyo, zimene ntchitoyo sanali kukhala katswiri. Kuti Ndikofunikira kulamulira chakudya.

Stas Lindovera njira ya "wochenjera" ojambula

Aliyense powerlifter, bodybuilder ndi bodybuilder ali chiphunzitso wake kusunga nokha mu mawonekedwe abwino. Izi ndi zosiyanasiyana zokambirana pamoyo, ndipo ngakhale thandizo pharmacological. Stanislav anakumana ziphunzitso izi onse, koma mmodzi wa iwo sanaone njere zomveka, choncho anaganiza kupanga dongosolo lake kuti apambane magulu minofu silikulabadira.

A zisinthe mu kuganiza bodybuilder wapanga buku lakuti "Ganizani! Kapena "Supertrening" palibe zolakwika ", lomwe linalembedwa ndi Vadim Protasenko. Ndi chifukwa cha wothamanga ake kuti ambiri biochemists, physiologists ndi masewera Amethodisti anali kugwira ntchito pamodzi patsogolo kwambiri, kufufuza mlingo wa chikoka cha katundu mphamvu minofu CHIKWANGWANI hypertrophy.

Stas anazindikira kuti waukulu kukula chinthu - ndi microtrauma myofibrils ndi ayambe thupi wotsatira pambuyo pawo. Ndipo zaka pang'ono pokha mtsogolo anatha kumvetsa mmene njira imeneyi ntchito.

magawo chifungulo cha katundu mu maphunziro

Stas Lindover, moti maphunziro nthawi zonse mu mawonekedwe a, amakamba za magawo chifungulo cha ntchito masewera zimene zimakhudza thupi ndi minofu minofu.

The chofunika - nthawi anakhala pansi katundu, osati chiwerengero cha mau, monga ambiri amakhulupirira. M'pofunikanso kuganizira ndi imeneyi, pamene inu tikupumula pa kubwereza, matalikidwe a masewera projectile poyenda ndi mwamphamvu.

Zonsezi akhoza kutsatira njira ya maphunziro ulusi minofu pang'onopang'ono.

Statodynamic pulogalamu Stas Lindovera

Zochita onse ayenera kuchita, osati kwa wachiwiri kumasula nyama ophunzira. Mu zinthu izi, unakhuthala minofu CHIKWANGWANI perezhmut capillaries, kuchititsa occlusion. Zotsatira zake zidzakhala anaona zochitika monga hypoxia ulusi minofu ndi anaerobic glycolysis mu OMV kuti kudzikundikira lactate.

Taganizirani chitsanzo cha maphunziro statodinamiku manja. Pambuyo zofunika zochangamutsa ndi kukhazikitsa njira ndi matalikidwe zonse ayenera zida masewera ndi kulemera kwa 30% ya 1RM ndi kuyamba kuchita naye. masekondi 40 amadzachita kutopa m'deralo. Pambuyo yoti nthawi yomweyo ya nthawi, m'pofunika Bwerezani kukambiranako atasinthana maudindowo nthawi 4.

Mu njira chachiwiri, ntchito pa triceps chiwembu sasintha, katundu akanali yemweyo. A kutengeka akupsya manja amapezeka mu gulu ntchito minofu.

Atatu mwa bwalo kudzakuthandizani kuti thupi mu mawonekedwe, ndi 6 - kukhala izo zina. Izi ndi kusiyana kwambiri kumachitika chifukwa amawasonyeza mosiyanasiyana wa zotsatira mavuto dongosolo endocrine wa thupi, amene ali pansi pa dongosolo mantha.

Bodybuilders ndi mu nkhokwe zawo Zochita ambiri kuti mukhoza kuchita potsatira chiwembu pamwamba. Ngati mukupita kuphunzitsa wina minofu gulu, musaiwale kupuma pambuyo lililonse thupi. Kutalika yopuma ayenera mphindi 5-6 munthawi, ndipo 8-10 mu chabe. nthawi ino chidzakhala chokwanira kuti minofu gulu yomwe imaphunzitsa utachepa lactic asidi ndende.

zikayenda bodybuilder

• lachiwiri mu Championship la Russia cha 2011 tingachipeze powerenga ojambula.
• Mkuwa mphoto mu East Cup European mu 2011.
• Mtheradi ngwazi pa Yashankina Cup 2011.