Menene ginin jiki - duk abin da kuke so ku sani game da wannan wasan

Ginin jiki wasa ne wanda 'yan wasa basa gasa a cikin ƙarfi, kuzari da sauri, amma a cikin kyan gani na jiki. An wasan yana haɓaka tsokoki, ya ƙona kitse gwargwadon iko, ya sha ruwa idan rukunin ya buƙaci shi, ya shafa kayan shafawa kuma ya nuna jikinsa a kan mataki. Wasu mutane suna ganin wannan gasar sarauniyar kyau ce, ba wasa ba. Koyaya, ana ba masu ginin jiki taken wasanni da darajoji.

A cikin USSR, ginin jiki yana da suna daban - gina jiki. An kira shi "tsere-tsalle", amma hakan bai samo asali ba. Da farko, ya yi aiki don fadada salon rayuwa mai kyau, amma a yau babbar masana'anta ce, ɓangarenta an haɗa shi cikin dacewa, ɗayan ɓangaren kuma ba shi da alaƙa da shi.

Babban bayani da asalin ginin jiki

Duk wanda ya je dakin motsa jiki yana cikin aikin gina jiki, wanda hakan shine asalin gina jikin mutum. Ko da kuwa ba ya yin wasan kwaikwayo, ba ya koyon yadda ake yin sa kuma ba ya neman yin gasa a cikin kyan gani na jiki, shi mai son gina jiki ne idan ya yi amfani da ingantattun hanyoyin wannan wasan:

1. Ka'idodin Weider don Gina Muscle.
2. Haɗa ƙarfin horo, abinci, da bugun zuciya don tsara takamaiman kallo.
3. Kafa-buri a cikin ruhin gyaran jiki, ba sanya ma kanku buri dangane da karfi, gudun ko kuzari.

A lokaci guda, masana hanyoyin motsa jiki suna kokarin kowace hanya don nisanta kansu daga gina jiki saboda mutuncinsa "mara lafiya". Haka ne, don gina babban kundin, masu ginin jiki suna amfani da magungunan ƙwayoyi, waɗanda a cikin wasanni ana ɗaukar su a matsayin ƙura. Kusan babu tarayyar da ke gina jiki wacce ke da ingantaccen tsarin gwajin kwayoyi masu kara kuzari. Rashin hankali ne a lura da wannan kuma a hana 'yan wasa "marasa dabi'a", saboda wannan zai haifar da raguwar nishadantar da gasar da kuma kudin shiga daga kungiyar su. Kuma har ma waɗanda suke magana game da horo na "halitta" sau da yawa suna amfani da steroid kuma ƙarya kawai suke yi.

Tarihin gina jiki

Ginin jiki an san shi tun 1880. Gasar kyau ta farko don motsa jiki an gudanar da ita a Ingila a 1901 ta Eugene Sandov.

A cikin ƙasarmu, ya samo asali ne daga al'ummomin wasannin motsa jiki - waɗanda ake kira kulake don maza masu sha'awa, inda aka mai da hankali sosai ga inganta kiwon lafiya da horar da nauyi. Wasannin farko sun kasance kamar ɗaga nauyi, ɗaga kettle da ɗaga iko. Babu masu kwaikwaya, kuma 'yan wasa sun sanya kansu burin zama masu ƙarfi maimakon kyawawa.

A tsakiyar 50s na karnin da ya gabata, gina jiki "ya tafi wurin talakawa." An fara shirya gasa, kulab don azuzuwan sun riga sun kusan kusan kowane babban birni a Turai da Amurka. Wasanni sun rabu da daga nauyi, kuma nunin masu zaman kansu sun bayyana.

Wasannin ya sami karbuwa sosai a Amurka da zaran mai ginin Steve Reeves ya fara yin fim. Yawancin mujallu masu ginin jiki, Mr. Olympia da Mista Universe gasa sun bayyana. Zuwa shekarun 70 na karnin da ya gabata, gasa sun samu wani zamani mai kama da shi - 'yan wasa sun hau kan mataki kuma ba sa yin motsa jiki ko motsa jiki.

© Augustas Cetkauskas - stock.adobe.com

Iri na gina jiki

Yau ginin jiki ya kasu kashi biyu cikin duniya:

• mai son;
• sana'a

Amateurs suna gasa a gasa tun daga zakaran kulaflikan har zuwa na duniya, suna saka jarin su don shiryawa. A ƙa'ida, ba sa karɓar wasu kyaututtukan kyaututtuka don nasarorin da suka samu, kodayake kwanan nan kuɗin da ake bayarwa a wasannin gasar ƙwallon ƙafa ta ƙasa yana ta ƙaruwa.

Kuna iya zama ƙwararren mai ginin jiki ta hanyar lashe gasar cancanta da karɓar abin da ake kira Pro Card. Masu sana'a suna da 'yancin shiga manyan gasa ta kasuwanci tare da kyaututtukan kuɗi (gami da Arnold Classic da Mista Olympia), amma babban tushen samun kuɗin su shine kwangila tare da kamfanonin abinci mai gina jiki, kayan sawa, biyan kuɗi don harbi a cikin mujallu.

Tarayya

A halin yanzu, ƙungiyoyi masu zaman kansu masu zuwa suna da mashahuri:

1. IFBB - tarayyar duniya ce da ke daukar nauyin gasa, ciki har da Olympia a Las Vegas, Amurka. A cikin Rasha, herungiyar Gina Jiki ta Rasha (FBBR) ce ta wakilta abubuwan da take muradin.
2. WBFF - Har ila yau, ƙungiya tare da matsayi na duniya, amma ƙarami. Amma abubuwan nunawa sun fi haɓakawa a can. A cikin nau'ikan mata, alal misali, ana ba da izinin suttura daban-daban, akwai bayyanar dole a cikin riguna.
3. NABBA (NABBA) - kamar IFBB a cikin gabatarwa da rukuni, amma ba shi da irin wannan babbar sananniyar gasa kamar “Mista Olympia”.
4. Nbc - sabuwar Tarayyar Rasha ta Ginin Jiki da Fitness. NBC ta bambanta da kasancewar gabatar da takara daban don gabatarwa, yanke hukunci a fili, babban kyauta da kuma biyan diyya don zuwa wasannin kasa da kasa, gasa tsakanin masu farawa da Paralympia.

Abu na gaba, yi la’akari da fannoni daban-daban dangane da waɗancan gasa da ake ginawa. Kowace tarayyar na iya samun ƙarin rukuninta, saboda haka za mu mai da hankali ne kawai ga shahararrun.

© Augustas Cetkauskas - stock.adobe.com

Horon maza

Wannan ya hada da:

• masu gina jiki;
• Jikin Maza, ko ginin rairayin bakin teku;
• gyaran jiki.

Maza masu gyaran jiki

Maza suna gasa a cikin rukunin shekaru:

1. Samari 'yan kasa da shekaru 23 na iya yin gasa a cikin yara.
2. Ga ‘yan wasa sama da shekaru 40, akwai rukuni na tsoffin sojoji: shekaru 40-49, 50-59, sama da shekaru 60 (kawai don gasar kasa da kasa, a matakin kasa da kasa ga tsoffin sojoji, rukuni na daya ya haura 40).
3. 'Yan wasa na kowane zamani na iya yin gasa a cikin babban rukuni.

Don ƙarin lalacewar dukkan mahalarta, ana amfani da nau'ikan nauyi:

1. Ga yara yana sama da sama da kilogiram 80 (a wasannin duniya - 75 kg).
2. Ga tsofaffi a gasa ta duniya a cikin rukunin 40-49 - har zuwa 70, 80, 90 kuma sama da kilogiram 90. Don shekaru 50-59 - har zuwa sama da 80 kg. Fiye da 60 a cikin ƙasa da sama da 40 a ƙananan gasa - ɗayan cikakke.
3. A cikin janar gaba ɗaya: har zuwa 70, 75 kuma a cikin ƙari 5 na ƙari har zuwa 100, da kuma sama da 100 kg.

Alƙalai suna kimanta girman ƙwayar tsoka, jituwa ta jiki, daidaituwa, ƙimar bushewa, halaye na gari da yanayin jikinsu, da shirin kyauta.

Tsarin jiki na gargajiya

Ginin maza sama da kilogiram 100 - waɗannan "dodanni ne na taro", galibi ba su da alaƙa da baƙi na yau da kullun zuwa dakunan taruwa da masu kallon gasa. Koyaya, gasarsu ce ta fi birgewa (zaku iya tuna irin wannan "Olympia"). Horon masana kimiyyar lissafi ya zama sananne tsakanin mahalarta kwanan nan. Amma magoya bayan wannan wasan ba sa son wannan rukunin saboda rashin yin aiki daga jijiyoyin ƙafa da hoton gaba ɗaya. Mutane da yawa ba sa son samarin da ke yin gashin kansu da kuma yin launi da idanunsu a gaban filin.

Tsarin jiki na yau da kullun yana daidaita tsakanin manyan dodanni da masu zuwa bakin teku. A nan 'yan wasa masu dacewa za su fafata, wanda ya fi kusa da matsayin "Zinare na Zinare" na ginin jiki. Sau da yawa "tsofaffi" tsofaffin masu rairayin bakin rairayin bakin teku ne waɗanda suka sanya ƙarin taro kuma suka yi aiki da ƙafafunsu.

Kayan na IFBB suna amfani da nau'ikan tsayi, kuma bisa dogaro, ana lissafin matsakaicin nauyin mahalarta:

• a cikin rukunin har zuwa 170 cm (ya hada da) matsakaicin nauyi = tsayi - an ba da 100 (+ an wuce gona da iri 2);
• har zuwa 175 cm, nauyi = tsayi - 100 (+4 kg);
• har zuwa 180 cm, nauyi = tsawo - 100 (+6 kg);
• har zuwa 190 cm, nauyi = tsawo - 100 (+8 kilogiram);
• har zuwa 198 cm, nauyi = tsayi - 100 (+9 kilogiram);
• sama da 198 cm, nauyi = tsayi - 100 (+ kg 10).

Hakanan akwai rukuni na ƙarami da na tsofaffi.

Jikin Maza

Masanin kimiyyar lissafi na mutane, ko kuma ginin rairayin bakin teku, kamar yadda ake kira a Rasha, asalinsa an ƙirƙira shi ne don yalwata girman jiki. Yayin da lokaci ya ci gaba, matasa sun bar yin CrossFit, babu wanda ya so ya zama kamar dodannin taro. Matsakaicin mai kula da dakin motsa jiki ya so ya ɗan kalli murfin samari fiye da samfurin maza "tufafi". Saboda haka, IFBB ya ɗauki tsauraran matakai - a cikin 2012, sun ba da dama ga matakin ga waɗanda suke kallon ɗan muscular fiye da manyan sifofin zamani.

Masanan kimiyyar lissafi sun hau fage a guntun wando a bakin ruwa, ba lallai bane suyi aiki da kafafunsu. Nadin ya tantance gwargwadon "kwankwason wuyanka", da ikon tsayuwa kan mataki da kuma gabatarwa. Ba a maraba da wuce gona da iri. Wannan shine dalilin da ya sa za a iya ɗaukar wannan nau'in ginin da ya fi dacewa da masu farawa, sannan kawai za ku iya gina taro, ku shiga cikin ɗalibai ko cikin manyan nau'ikan.

Yawancin masu ginin jiki sun saba wa wannan horo saboda gajeren wando. Duk da haka, gina ƙafafun da za a iya fahimta gaba ɗaya fasaha ce, kuma yanzu duk wanda ya kasance cikin “kujera mai girgiza” na wasu shekaru kuma an ba shi kyakkyawar kwayar halitta na iya aiwatarwa.

Ka'idar rarrabuwa zuwa Kategorien yayi kama da na gargajiya - masu tsayi da kuma lissafin matsakaicin nauyi.

Horon mata

Mata masu gina jiki (Mata masu jiki)

Menene gyaran jikin mace? Wadannan suma dodannin talakawa ne, yan mata ne kawai. A cikin "Zamanin Zinare", 'yan mata sun bayyana a kan fage, mai yiwuwa su tuna da bikini masu motsa jiki na yau da kullun ko' yan wasan motsa jiki da koshin lafiya. Amma daga baya ya bayyana mata na maza, suna yin abubuwa tare, wanda zai zama hassada ga gogaggen baƙo na kujerun girgiza, mai tsananin "rashin ruwa" da rabuwa.

A bayyane yake cewa ba shi yiwuwa a matse duk wannan daga jikin mace na yau da kullun, kuma 'yan mata suna amfani da steroid. Karba ko rashin karban zabi ne na kowa, amma ra'ayin jama'a ya tashi tsaye kan 'yan matan, ba wai samarin ba. Halin shaharar da aka samu na gina jikin mata a cikin sifa ta gargajiya ya zo ne a cikin shekarun 80. Sannan IFBB sannu a hankali ya fara gabatar da sabbin fannoni don ba da damar yin magana ga waɗanda ba sa son ɗaukar nauyin ilimin kimiyyar magani.

Ainihin jinsin mata masu gina jiki a shekara ta 2013 an sake masa suna zuwa Mata ta jiki kuma sun fara mai da hankali akan ƙananan ƙwayar tsoka, amma, a wurina, wannan horo har yanzu shine "muscular" na duk mata. Akwai rabo ta tsayi - har zuwa fiye da 163 cm.

Gyaran jiki

Kwarewa ta jiki ita ce amsa ta farko ga 'yan mata da suka fi karfin tsoka da maza a fage. An kafa a 2002. Da farko, wannan horo ya buƙaci faffadan baya, kunkuntar kugu, kafadu masu kyau, bushewar ciki, da ƙafafu masu bayyana gaskiya.

Amma daga shekara zuwa shekara abubuwan da ake buƙata suna canzawa, kuma 'yan matan wani lokacin suna zama "babba", a kan gab da zama masanin ilimin lissafi, sannan siriri, ba tare da juzu'i ba kuma "ya bushe." A cikin wannan rukunin, ƙa'idodin sun fi kusa da dacewa, amma ba a buƙatar shirin kyauta na acrobatic. Kafin zuwan bikini, shine mafi kyawun tsarin horo na mata.

Dokokin a nan kuma suna ba da nau'ikan tsayi - har zuwa 158, 163, 168 da sama da 168 cm.

Fitness

Samun lafiya shine ainihin hanyar motsa jiki wacce wasanni ke sha'awar waɗanda basa ɗaukar matsayin su a matsayin wasanni. Dole ne a gabatar da shirin motsa jiki ko rawa anan. Abubuwan wasan motsa jiki na 'yan wasan motsa jiki mata suna da rikitarwa, suna buƙatar wasan motsa jiki, kuma bukatun fom ɗin suna da yawa. Wannan wasan ya fi dacewa da waɗanda suka yi wasan motsa jiki na yara lokacin yaro. Amma da yawa suna samun matsayi a ciki, kuma sun zo ba tare da irin wannan shiri ba.

Alƙalai suna tantance duka nau'ikan 'yan wasan daban, a cikin tsarin gabatarwa, da ƙwarewa da kyawun tsarin kyauta. Fitaccen dan wasan mu a bangaren motsa jiki shine Oksana Grishina, wata ‘yar kasar Rasha da ke zaune a Amurka.

Fitness bikini

Fitness bikinis da Koshin lafiya da Fit-Model, "suka zage daga" daga gare ta, ya zama "ceton ɗan adam daga masu ginin jiki." Bikini ne ya jawo hankalin mata na gari zuwa dakunan taruwa kuma hakan ya haifar da yanayin yin famfo gindi da kuma karancin karatun sauran sassan jiki.

A cikin bikini, ba kwa buƙatar bushe da yawa, ba a buƙatar ɗimbin tsokoki, kuma gabaɗaya, wata alama kaɗan ta kasancewarsu da cikakkiyar bayyanarsu ta isa. Amma a nan ana iya tantance irin wannan ma'aunin "kyakkyawa". Yanayin fata, gashi, ƙusoshi, hoto gabaɗaya, salo - duk waɗannan batutuwa ne don mashahurin gabatarwa a yau. Yankunan suna kama da - tsayi (har zuwa 163, 168 da sama da 168 cm).

Bikini ya haifar da mummunan abin kunya. Yammata masu dogaro da kai sun fara hawa kan mataki kusan daga azuzuwan motsa jiki. Sannan manyan gasa sun tilasta gabatar da zaɓi na farko.

Koshin lafiya sune waɗancan 'yan wasa waɗanda suka kasance "masu muscular" don bikini, amma suna da ƙafafun da ke sama da rinjaye da gindi. Rukunin ya shahara a cikin Brazil, amma muna fara ci gaba. Fit-Model (fitmodel) - girlsan matan da suka fi kusanci da baƙon talaka na ɗakunan, amma suna nuna ba wai kawai siffar su ba, har ma da ƙwarewar wasan kwaikwayon kayan ado a cikin rigunan yamma.

Tsarin jiki

Waɗannan gasa ce daban da tarayya. Gasar tana daukar bakuncin gasar ne daga kungiyar kasashen duniya ta Australiya ta Australian, da British Federation bodybuilding Federation, da Athlete Anti-Steroid Coalition da wasu da dama.

Ba abin birgewa bane, amma sananne ne a cikin Amurka. A cikin federations na al'ada, duka bikinis da lafiyar jiki, nau'ikan kayan gargajiya na maza, aiki, wanda ke sa mutane masu zato suyi tunanin cewa sunan kawai daga na halitta ne.

Koyaya, baƙon motsa jiki tare da ƙwarewa da ƙwarewar kyawawan dabi'u na iya ƙirƙirar fom ɗin gasa ba tare da kwayar cutar kwayar cutar ba, kawai dai wannan hanyar zata fi tsayi fiye da wacce aka saba. Kuma har ma a wannan lokacin, yana da kyau a yi fatan kawai ga rukunoni masu ƙarancin nauyi ko masanan kimiyyar lissafi, amma ba masu nauyi ba.

Sabili da haka, ginin jikin mutum ya fi dacewa da duk waɗancan athletesan wasan da basa ƙoƙarin yin wasanni, amma suna tsunduma kansu ko kuma lafiyar su.

Amfana da cutarwa

Babu wani wasa da ya ba da ci gaba sosai ga ci gaban rayuwa mai kyau. Kuna iya gaya wa mutum sau ɗari cewa ƙarfi yana da amfani, kuma cardio zai sa shi siriri, amma har sai ya ga abin koyi, duk wannan ba shi da amfani. Masu ginin jiki ne suka jagoranci mutane da yawa zuwa azuzuwan motsa jiki kuma suna ci gaba da zuga talakawa.

Ginin jiki yana da amfani a wannan:

• motsa motsa jiki don yin aiki a cikin dakin motsa jiki akai-akai;
• yana taimakawa wajen kawar da damuwa da rashin motsa jiki;
• inganta aikin zuciya da jijiyoyin jini (dangane da kasancewar nauyin cardio);
• ƙara motsi na haɗin gwiwa;
• ba ka damar kiyaye tsokoki a cikin girma;
• yaki da osteoporosis a cikin mata;
• yana aiki a matsayin rigakafin cututtuka na gabobin gabobi a cikin jinsi biyu;
• guje wa raunin da ya shafi gida;
• yana kariya daga ciwon baya wanda ke tare da aiki a ofis tare da rauni na jijiyoyin jiki (wanda aka ba da ingantacciyar dabara da kuma rashin manyan nauyi a cikin matattun gawa da squats).

Lalacin ya ta'allaka ne ga faɗakarwar rashin ingantaccen halin cin abinci (bushewa) da magungunan asrogen. 70s ana kiransu "steroid steroid", amma ba a tsakanin talakawa ba akwai bayanai da yawa game da magungunan anabolic kamar na zamaninmu. Akwai dukkanin albarkatun watsa labaru waɗanda ke koyar da amfani da steroid don yin tsalle jiki.

Hakanan, kar a manta da raunin da ya faru - wannan lamari ne gama gari. Kusan kowane ɗan wasan da ya kasance a cikin gidan motsa jiki tsawon shekaru yana da aƙalla wani irin rauni.

Contraindications

An hana wasanni gasa:

• mutanen da ke fama da cututtukan koda, hanta, zuciya;
• tare da munanan raunuka na ODA;
• cututtuka na rayuwa wanda cututtukan cututtukan cututtukan fata, hypothalamus, thyroid gland, pancreas.

Koyaya, atisaye ya nuna cewa masu ciwon suga da waɗanda suka tsira daga wankin koda dukansu biyu ne. A kowane yanayi, kuna buƙatar tattauna contraindications tare da likitanku.

Amateur bodybuilding ba tare da steroid da masu busassun busassun ba za a iya ɗaukar su azaman yanayin dacewa kuma suna da ƙoshin lafiya. Ba za ku iya yin horo ba yayin da ake tsananta cututtukan yau da kullun kuma a lokacin sanyi na yau da kullun, ku ma kuna buƙatar ɗaukar aikin gyara sosai bayan raunin da ya faru.

Kalli bidiyon: BABBAR MAGANA: Tonon Asirin Da Kukayi Mana Da Zubar Da mutunci mansura isa kece baki da gaskiya (Nuwamba 2024).