Sports and FitnessBody-building

Training Arnold Schwarzenegger. Philosophy of Success

Arnold Schwarzenegger does not need a presentation, and his name has become a household name for a long time. And although he was shining in the distant seventies and eighties, an example of his success still inspires thousands of beginning athletes.

Training Arnold Schwarzenegger - this is a whole philosophy, including, in addition to the lessons in the hall, proper nutrition, recovery and brain work. All this in the aggregate is the formula for the success of the bodybuilder.

Now briefly about the system, which was engaged in Arnold Schwarzenegger. Bodybuilding training involves individual. There are no two identical people, so there can not be two identical paths in athletic gymnastics. It is hardly possible to become the same as Arnold, blindly following his technique. Each person needs their own training and recovery program, which can be worked on only for years, trying and making mistakes. It is necessary to find your exercises and determine your level of workload.

Philosophy of Arnold

The famous bodybuilder owes his magnificent achievements primarily to the correct philosophy with which he approached classes. And its essence lies in the fact that success will come only in one case - if the athlete is looking forward to every hike in the hall. Employment through the force will never bring the desired result. Schwarzenegger trained for his own pleasure, and he understood and knew the main thing - after the improvement of muscles life will improve in all its manifestations.

Food

The right diet is the basis for success in this difficult sport. Without adherence to a special diet, the results should not be expected. Muscles do not grow just like that, but only with a balanced diet that can provide an increase in body weight without fat. If you increase muscle, and not fat, then the food is right. And if you type fat, you need to reduce the calorie content of food.

During the drying period, which takes place before the competition, Arnold switched to a diet with a low carbohydrate content, and their level should be sufficient to have the strength to practice. One day a week was necessarily high-calorie: thus, the metabolism was accelerated.

The Arnold Schwarzenegger Training System

The famous bodybuilder trained 8 times a week (on some days 2 times). Its system consists of four programs designed for several years:

  1. The main training (two-level).
  2. Qualitative body building (two-level).
  3. Alternative quality body building.
  4. Preparation for competitions.

The main training program includes muscle building. This requires working with large weights, which need to be increased weekly. This stage can take several years: everything depends on the constitution, motivation and efficiency. When the muscle mass reaches the right size, you can move on to quality body building.

For beginners, the first level of the main program is designed. Each part of the body should be trained twice a week, and the press daily.

For all muscle groups, you need to pick up two or three exercises, the first of which (one or two) should be basic, or multi-joint. These include, for example, bench presses, sit-ups and others. Performed usually with a barbell and dumbbells. After the base, isolated exercises are done, or single-joint exercises. This is wiring, leg extensions and others. For them, as a rule, simulators are used.

Training Arnold Schwarzenegger took place according to the following program:

  1. Monday . Upper back, abdomen, chest.
  2. Tuesday . Belly, shoulder girdle, forearm, shoulder.
  3. Wednesday . Lower back, thigh, lower leg, foot, abdomen.
  4. Thursday . Upper back, chest, abdomen.
  5. Friday . Belly, shoulder girdle, forearm, shoulder.
  6. Saturday . Lower back, thigh, lower leg, foot, abdomen.

Training Arnold Schwarzenegger consisted of the following exercises for different muscle groups:

  1. Breasts . The bars of the bar sit and lay; pullover.
  2. Upper back . Pulling on the bar (the maximum possible number of repetitions); In the slope of the draft of the shell to the chest (three sets - 10, 6, 4).
  3. Shoulder belt . Bench press stands; Lifting hands above his head to the sides and up (three sets - 10, 6.4).
  4. Shoulder . Sitting and standing lifting on the biceps; Bench press French; Lying bench press (grip narrow).
  5. The forearm . Flexion and extension of the wrists in the wrist-beam joint with the bar (reverse grip).
  6. Hip . Squats and lunges (on the shoulders of the bar); Bending knees with overcoming resistance (lying on the bench).
  7. The drumstick and foot . Rise on the toes with a partner on the shoulders (5 sets of 15).
  8. Lower back . With the bar on the shoulders of straightening and the torso of the trunk (three sets - 10, 6, 4).
  9. Belly . Lifting of bent legs, touching the chest with knees, lying on an inclined board (5 sets of 25).

If you do not specify the number of sets and repetitions, you should perform the exercise 8-12 times in five approaches.

Recovery

We must not forget that muscles do not grow during classes. They increase outside the hall, during the recovery period, so the correct regime of the day is so important . Arnold advises sleeping 8-9 hours a day. If you do not get so much sleep at night, you need to get the missing hours in the daytime.

Work of the brain

Training Arnold Schwarzenegger include another important aspect - the ability to concentrate on the working muscle during the exercise. It is necessary to learn to isolate the load on it and represent its growth. After training, it is important to visualize the goal that you need to achieve with bodybuilding.

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