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For more infomation >> [Full HD] Bốc lửa 12a2 trại NGUYỄN TRÃI 2016 2017 THPT An Lạc Thôn , Sóc Trăng - Duration: 29:29. 
Sports documentary "Training Of The Champion"
Starring: Eugeny Ivanov
Vice champion of the Rostov region (Russia) Bodybuilding Championships
I Ivanov Zhenya, I'm 22 years
I started bodybuilding 14 years
I wanted to be a bodybuilder
The first steps I've done under the guidance of an experienced coach
Further, I independently prepared training methods
In bodybuilding competition, I started to participate in the 16 years. And further, increasing their level
at age 20, I took the second place in the Rostov Region Junior Championships
To date, this is my best result
In this film, I wanted to tell you about the preparation for the championship on bodybuilding among men
which will be held in a few months
this will be the area championship, Russia and the world
and depending on the dialed level I can take a worthy place in which any one of them
The basis of my program - training all muscle groups each workout
Training - three times a week
duration of approximately 1.5 hours
The goal - improving muscle relief and the maximum increase in muscle mass
The abrupt changes in diet does not occur
Just need to increase protein diet
Now I go to the gym and fully focused on the work ahead
so I'll be there in a few months to take part in bodybuilding competition
I hope to take the prize place
Today, I have to work out all the muscle groups in one workout
Using the classical number of repetitions
and a small number of approaches
Applying mostly basic exercises
and isolating a lesser extent
Techniques such as the Super Series and tri sets I do not use
and doing it a few weeks before the competition
making it more difficult with time program
training begins
Warm-up is required for stretching the joints and ligaments
and prevent injuries
it is necessary to carry out carefully
For example, a great bodybuilder Arnold Schwarzenegger
She performs one of the warm-up exercises such as twisting of the press
did it at the beginning of training
First I do the exercises - horizontal bench press
strictly followed the technique of movement and feeling to work the pectoral muscles
The second exercise for the chest muscles - dumbbells press
which details the muscles and expands the chest
Next exercise aimed at the development of the upper portion of the chest muscles
Press obliquely upward on a bench barbell
Dumbbell bench press has a full range of infants to reduce
After working the chest muscles, back muscles worked
and one of the first exercises for them is
traction unit for a head
Link horizontal block narrow grip sitting
One of the most important exercises for the development of the back muscles
especially the middle part
The next group of muscles that I train
are the shoulders, deltoids
Here I use two exercises
dumbbell bench press and dumbbell layout
Between the muscle approaches can reduce
which leads to an additional increase
After working shoulder muscles, I train biceps and triceps
carrying rod thrust the biceps and triceps in the standing block
Feet - big enough muscle group
and with good muscle growth, for its study
is only one basic exercises
squat with a barbell on your shoulders
which develops all muscle bundles feet
Front - quadriceps, back - hamstrings
and also gives the total weight of the thigh muscles
Abdominal muscles need to work through a variety of exercises
in a large number of repetitions
to significantly improve their relief
Posing - a smooth movement of the body with the use of special postures bodybuilding
Athlete amateur level, not striving to compete
can not pay a lot of time posing
The athlete, who set a goal of performing at competitions
It should pose from 15 minutes to 1 chasa
from 2 to 7 days a week
not only for the study of positions and drawing up any program
but also to improve the detail and muscle relief
Some classic pose
Toggle application poses
Classic twine, showing good flexibility and entertainment
You can also conduct posing outdoors
or near to the hall, the green park
as the sun's rays are useful for the organism
as well as the skin gets the required tan
On the same way, as I was walking to the gym
I'm coming back home
Next day after training I
And so, day after day, month after month, year after year
there is a long-term continuous training process
And one of the athletes who are the most persistent, purposeful and talented
achieve the highest success in tournaments
local and international
Video documentary about bodybuilding in 2009
With any program acts
Athlete number 1 - Ivanov Evgeny
Bataisk, meet
Thank you, thank you
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