Perfect weight. Sect Kachkov

Drysch - The man barely came to the hall, who saw the barbell literally 2 times, but already showing biceps to the right and left (weight - up to 70 kg).

Dohlik "A man, from about a year who was engaged, finally broke her older brother." Biceps shows no ceasing (weight up to 85 kg). Dohlik with great contempt relates to Dryschy ... Seeing the Dryna in the Hall spitting on the floor and notices that again the dsons will not give it to work out with normal ridges as we are with a big ...

Donor - A man who shook 100 kg and now considers himself a great liftor. He learned to show breasts on the side (weight - up to 95 kg).

Boar (Borov, depending on weight) - weighs over 100 kg over 100 kg, but has a 25% fat layer. Beach is about 45 cm. Pym - up to 140 kg thinks about competitions.

Lock - Above one hundred kg and the press can be seen. Rates around 170 kg. Beach under the Fillingman competes, but flies.

Large - Weight over 115 kg, with presses remnants or with a press, almost 200 (+10 kg) compete and wins.

Pretty boy - Pym and the size of the hand does not matter. All exercises perform near the mirror, has the brightest shirt in the hall.

Vader. - As adding after the name (for example, Vovka - Vader) - knows everything. The animals and the size of the hand does not matter.

Ghoul - Weight arbitrary, but there is no press and never. Mattering hands imitate the widest. Takes advice to the right and left.

Chatterbox - walks around the hall and discusses everyday problems With the same, and when there is no one that is with me. Dimensions are hidden under T-shirts ...

Silovik - Weight for 110, the percentage of fat for 25. It always works with a maximum weight, in 1/4 amplitude, resting minutes to 10 between approaches, breathing noisily and sweats. Rods and simulators for themselves never disassemble!

Tolsto-popik - weight 100 or more. I am striking everyone, including big, with your suty, scares the cries of coming girls. Strengthening that the boar also became a fat youth and did not grow up to a fitnessist. At the same time pulls towards him and the fortress ...

Fitnessist - In the offseason, do not distinguish from a boar or a fortress, but before the competitions managed to flow to the size of the Dryna and immediately begins to mock over big belly T-g and boar. Always exposes the appearance of his beautiful and relief press than a lot like the coming girls, it's a pity that they run away from the hall in horror from the cries of the fat-haeper.

Turtle - Chemist to the bone's brain. Has the appearance of the turtle, because The back and chest are completely covered with a thick layer of acne, like a turtle shell. The weight value does not have, because There may be a turtle-turtle, and maybe a turtle-boar.

Sobelchain - As a rule, a jacket, engaged in a year or two. Weight 80-90, novice chemist. Why is Sobellennin? Because it is extremely hard watching the mass until the point that no longer puts. It believes that it hurts his "huge" mass.

Mutant - weight is far in one hundred, working weights are huge, chemist-pro. In the Hall I do not talk to anyone, works professionally. If you need a machine for handy, and he is busy, not saying anything, it will simply move the melts and begins his monstrous pressures. Causes respect.

Tarzan - There is nothing but the press, which diligently hammer each training session for half an hour. Is it constantly without a t-shirt, looking around the girls with sall eyes, trying to understand whether they appreciated his extraordinary?

Volunteer-inshethuy! - Weight power indicators and dimensions meaning do not have. Between approaches, resting longer than the approaches themselves. During the rest, look around, inspecting girls in the hall. In the most "peak" moment of repetition, it strives to be close and "to inshast" allegedly, catching up for certain body seats.

Most Kachkov magazines are trying to pretend that their readers go to the gym for health and long-life ... But this is not true. In particular, regarding some aspects of bodybuilding associated with a direct increase in the volume and mass of muscles ... Alas and ah, but most of the "real guys" around the world has only one goal in the head - to become the biggest, terrible muscular freak, which A man in general can be! ..

While sports critics and highly professional coaches of gorgeous and expensive sports centers are ranting about aesthetics and accurate lines, monsteroids. Feed the walking mountains of veno-extractive meat.

This, such as, for example, from the star of all times and peoples Ronnie Kolman ... Muscle on the previous photo, too, by the way, his ...

Every day, a little later, no afternoon, he begins with exercises "on the bottom of the back," raises the rod weighing 61, 105 and 140 kg. Next, it performs a set, ten repetitions with a weight of 185 kg, although in comparison with its famous video "incredible", where he raises the rod weighing 370 kg, these are "toys" ...

Next, the flaker proceeds to dumbbells. New dumbbells weighing 150 kg gave him the owner of the hall Brian Dobsan for his birthday. The guy hoped to surprise him, as usually an athlete engages with dumbbells in 90 kg ... For a couple of days, Ronnie mastered them ...

Next, exercises with the T-shaped rod, just a few disks of 50 and 20 kg, and general weight Already reaches 250 kg. 10 repetitions. Three minutes later, Ronnie repeats the set. The incredible journey of the discs on the jiff looks comically, there are already eleven, and the total weight is 290 kg. He wakes up the belt around the V - shaped handle and again raises the bar, reporting to himself "one, two, three, four ..." Next goes to the exercises on the feet, press, hands, shoulders, and each time Ronnie raises an incredible weight, set by a set, Repetition repeat ...

Does anyone else have any questions about why the best flags? ..

Only for what? Reality is far from so beautiful, as it seems ...

Dave Palumbo ...

By the way, the weight of the body that determines the holy gravity of the Monster-likeness, it is 135 kg and the size of the hand is simply not eligible to be at least less than 50 cm and it is only a minimum ...

And these are years for one day not interrupted training and all known humanity known to humanity - up to the amputation of the legs ...

Marcus Steering ...

When you look at this person, you understand very well that a simple person is not conceived to grow to such incredible sizes, but for most people an attempt to achieve this may not be accessible ...

So everyone is well known that the wraps in the world that can grow up to the sizes of commensurate with ugliness without steroids, you can count on the fingers ... But even they look like small children next to the stamped swings ...

Jay Cutler ... Of course, he never used illegal, recognized by someone immoral, steroids ...

He just took and turned out of such a young man ...

Here in such a monster!

And if on official photos Everything looks like somehow decently, then ...

Private photos are sometimes striking! ..

These are two friends, yes ...

Greg Kovaks ... He, like many of the modern pro, which will never compete, never get out of chemistry. They intermitted heavy cycles with softer modes, containing their bodies in the constant state of pharmaceutically accelerated anabolism ...

Without this, there is nothing to dream to take the rear seat of Cadillac alone, they say "professionals" ...

And they have to live in order to swing and eat ...

Swing - three times a day, not looking at the funeral and earthquake ...

And there is from 6 to 8 times a day exactly by the clock ... "The burning will be with you in the cooler, wherever you go, despite this, it is permissible or not. Traveling is required somewhere, So that you take a few dishes with you, despite the fact that in the plane, train or car you. Just be careful with Ketchup and mustard ... They can create a lot of dirt, "here is the advice of professionals ...

But it's all, so to speak, it was about prosperous monsters. This person is Claus Doring. And he has grown not quite successful symmetry "...

He now looks like this, but fix ... funny, right? ..

This man dreamed of being such a muscular monster that wherever he went, cries of shocked passers-by: ".L! Look at the size of this ... ka!"

He succeeded ...

But who knew that sometimes biceps and triceps are rushed, how did the dress rotten? ..

And this is not the worst option. Sometimes the muscle is torn, and then it is already disabilities ...

But his photograph in youth ...

About work ... Specialists are quite serious about the fact that there is no time to work a real hatching ...

Therefore, every second bodybuilder is one day turns into an unfinished circus artist and demonstrates its tricks "in the nearby angle" ...

Also, many of them become personal coaches or chemistry traders, and sometimes both at once. Being personal coachYou're in the hall all the time and you do not need to leave the workplace to practice ... So it's not about some serious education ...

Well, finally, about women ... before you are completely real photos ... this is, for example, Italian Denis Masino ...

And this is Amelia Fernandez ... Isn't it, looking at her remember childhood and motherhood? ..

Deniz Hoshor, Frenchwoman ... A combination of such a person and such musculature give a truly stunning effect! ..

Michelle Marold ... By the way, in this photo she is less than thirty ...

Well, and "for a snack" story about the very famous Estonian athlete Inna Uight. Sometime she was so ...

Then it became such ...

standing, in this happy, she spoke in one of the local night cabarets, exploiting "the image of Tigritz" ... This is what is called, to a conversation about the work ...

Now the charming Inna looks like this ... It remains only to ask: Well, and for what?!.

Hello everyone, fighters!
The author of the article is in many ways, and the guys write fairly literate things, given almost 100% of personal opinions.
Nature is built quite perfectly, and its main motto can be considered "the strongest" wins.
But the discussion is based on a limited understanding of the type "More muscle is more forces "and it will be a funny opinion for a person who knows well physiological features Human body.
Argument 1 (splits the opinion about the muscles in the sinters):
Muscular strength on direct depends on nervous systembecause It is she who is responsible for the quality and strength of the execution of the brain team. There are cases (sufficiently common) when the impulse is static. The energy supplied to a certain muscle group is at times exceeding the "power" of the other organism. Wherein physical strength The first one can exceed this second, having a large muscle mass.
For example: two independent power sources. First light bulb in 300W
The second is three light bulbs.
Light bulbs are larger, but the outgoing radiation of light is less.
Muscles are just the same light bulbs. And the difference between the two guys, which we are discussing is obvious.
One less mass, but the large activity of the nervous system. The second is some chain muscular fiberseating less "voltage". The final activity of the last - very controversial factor.
And though, in this place you remembered the rule "More weightful Blow, "I want to admit: Yes, it is physics, and you will not argue with it. But at the same time, I can easily cast a similar conclusion.
Recall the great Bruce Lee.
With a weight in 50kg +, his blow was able to force teleport pear, weighing 90kg. Or his famous blow in inch!?
The second refutation and proof of the vast significance of the nervous system in the body's power parameters:
Everyone heard that people with strong mental disabilities have problems with an opposite physical force.
In such people, as a rule, strong disorders affecting the excessive activity of the nervous system (CNS). Perhaps this is due to the excess of the "resources" of the brain, which these people are often free from any loads. It is also worth noting the low labor indicator of these people. Just like the training.
But, for some reason, they have a huge physical force. Often beyond even several very strong sanitation.
You can not forget about muscular memorywhich plays an important role in the life of everyone. The pitch's strength is more concentrated on the movements that he performs training.
I do not even mention that most of the clicks are not able to raise their own body weight on the horizontal bar.
These are real arguments that I do not want to offend anyone or humiliate. Swing is a huge will to victory and incredible training that require great power Will. According to this, for our part, I express huge respect The address of real men seeking perfection.
I myself juad (Jiu Jitsu), with an experience in 14 years old, a brown belt (I stopped on it, because in the classes to pursue your own interest) and weighing 62kg. Turnstile, my second me. I really love power trainingand I have certain successes in this direction (bar, dumbbells, etc.). Although I can't boast a huge muscle mass.
In any case: the nature of each awards in their own way and each differs with something special. So in the battle, the outcome of which depends on a lot.
Friends! Remember: physical preparation is only a small share of the pledge of victory. Important and mind that will allow you to get out of the faster situation. After all, any action leads to the consequence and inability to have their emotions can play a cruel joke.
Start with yourself, and do not listen to anyone. People can talk much, but they do very little, unlike you.
So .. I wish all the world and good and .. take care of yourself!

Swing called oscillatory movements near the position

equilibrium performed freely floating on the surface

water by a ship. Distinguish onboard, kille and vertical pitching. Side swing is called oscillatory movements passing in the DP longitudinal axis. Killee swing is called oscillatory movements made by the vessel around the transverse axis. The vertical swing is called vibrational movements made by the vessel in the vertical plane up and down and caused by the change in the power of maintenance during the passage of the wave.

131. Period and amplitude pitching

amplitude - the greatest deviation from the average to the extreme position of the swinging body; a period - the time of the commission of two full profits;

132. Communication of pitching and stable vessel

The smaller the period is the faster the pitching, the larger the battery, the string of the pitch. CB from 0.6 to 0.8 for medium and large ships

133. Pitchchildren pitching.

To prevent unpleasant consequences from the action of pitching on the vessels, pitching calves are used, which are divided into passive - uncontrollable, and active - manageable by nature. The most simple shepherders of pitching used practically on all vessels are zoomy (side) kili. A more significant decrease in the amplitudes of the onboard pitching

you can get by installing active side steering. Soothing of killeep in principle can be achieved by setting controlled horizontal steering wheel (type side) in

extremes of the vessel, but so far such soothers are practically applied.

134. List the steering elements

The steering wheel consists of a pen and a baller. Pen is flat or, more often, a two-layer streamlined shield with internal reinforcing ribs, an area

whose maritime ships is 1/40-11/60 area submersible

parts of dp. B a l l e p - this is a rod, with which

turn the pen steering wheel.

135. Types of rolls

Depending on the location of the steering wheel relative to the axis

rotation distinguish ordinary steering wheels

the pen is completely located in the stern from the axis of rotation; Balancers, in which the pen is separated by the axis of rotation into two unequal parts: large - in stern from the axis, smaller - in the nose; Semi-abandoned steers differ from the balancing in that the balance sheet is not done all over the height of the steering wheel.

136. List the anchor device elements

Anchor device serves to ensure reliable parking

in the sea, on the raid and other places remote from the shore, by

fastening for the soil with an anchor and anchor chain. It consists of: anchors, anchor chains (ropes), anchor cars, anchor keys and stoppers.

137. Types of anchors. Anchor chains

Anchors, depending on their purpose, divided into stale, intended to hold the vessel in a given place, and auxiliary - to hold the vessel in the specified position during the parking lot on the main anchor. To auxiliary belong

feed anchor - Stop anchor, the mass of which is 1/3 of the mass. An anchor chain serves to mount anchor to the vessel body. It consists of links (Fig. 7.11), forming a bowl with a length of 25-27 m, connected one on the other with the help of special detachable links. Bows form an anchor chain with a length of 50 to 300 m. Depending on the location in an anchor circuit, anchor is distinguished (fastening to anchor), intermediate and indigenous bow. Fasten anchor to anchor chain with anchorage brackets. To prevent the chain twisting, it includes swivels of swivels. For fastening and emergency returns for the root end of an anchor chain, special devices with folding nuts are used, the so-called verb nut, which can easily free the ship from the etched anchor chain.

Hello, dear readers and visitors! Well, sit down more comfortably and get ready to listen carefully, for a very responsible topic is waiting for us ahead - anthropometry. Before whom and for what, you ask? Of course, before you and future results. After all, the definition of initial, source data (what is the way to work) Very important task in any business. It is like the parameter "given:", which is defined initially, and we can not do anything with it.

So, I think you have already guessed that we are talking about such issues as: all sorts of measurements, anthropometry, ideal body proportions in bodybuilding and other parameters that will serve us (for you) a certain starting point in the control of achievements (or vice versa) results Training.

In general, we will define all our source physiological, exchange-energy and other parameters of your body, in order to have a complete picture of all changes that happen to us before our eyes. As a result, you not only learn how to produce all measurements correctly, but also recognize about a new tool that will help you achieve your goal - relief body, much faster.

Begin…

Anthropometry: Ideal proportions in bodybuilding

I will say honestly, I know little people who do not want to lose a couple of kilograms or add a couple of centimeters in a biceps circle. We all want to look attractive, and the topic of ideal proportions will always be very relevant, and for bodybuilders is more doubly.

After all, the very concept of bodybuilding means literally "tagged" his body, and not just like the song in the song: "I was blinded from what was, and then ...", and beautiful, athletic, symmetrically and properly folded. Think why for more than a dozen years there are various bodybuilding tournaments (type " Mr. Olympia" or " Arnold Classic”) . Everything is right - this is not so many competitions in the type "Who is more, that and cooler", but rather to whom and how much it was possible to achieve the most ideal proportions and approach the harmoniously correct symmetry of the body.

You can at least three hundred times to be the most massive in gymBut a person comes, who has a lot of less muscles than you, but having the correct proportions of the body, as you already be clearly played on it. After all, bodybuilding is, first of all, the beauty of addition, and only then everything else. To make it clear about what I say, I will give examples of athletes with symmetric proportions of the body ( 1 ) and durable security forces ( 2 ), but with other proportions (see image).

If it goes down from heaven to the ground and plunge into the realities of most gyms, you can see a serious discrepancy in the structure of the addition of the body of many training (and clearly not one year). For example, massive top part Several orders of orders overtake the bottom of the body or huge hands and a thin neck with a complete lack of shoulders. Options There are weight, take a closer look close to those who stand and engaged next to you, and you will see this kind of confused.

Why am I talking about all this, but just the article I will explain something now. Many believe, they say, why should I know all this nonsense about the correct proportions of the body, I'm not a protruding bodybuilder and I am not concerned about. So it is so, but the proportions are also important from the point of view of determining the parameters and the capabilities of your body, which he can reach in the entire body. In addition to the definition of yours genetic potentialYou will also more consciously approach the workout process itself, knowing the most lagging parts of the body, special attention should be paid.

I will give a simple example. Very often, people are suitable for their classes in the gyms "without a king in the head." Those. They are completely lacking an idea of \u200b\u200bthe right proportions of the body and they (let's say) with hands as the screens, try to make incredible rates on biceps by 40-50 kg, or on shoulders with foot matches. So, if you have an idea of \u200b\u200bthe necessary proportions, then you can easily avoid such errors, so let's talk about the technical side (like what and where it should be) Ideal proportions in bodybuilding.

Anthropometry of the body: the whole thing in numbers

So, how attractive one or another person or one or another athlete does not depend on the "taste", but from the "digits". Well, if we are dealing with numbers (as with a mathematical operator)So the proportions should be described by some particular formula. And she is called "Golden section". This is a number that describes the whole body of a person (for example, the length of the hands and legs compared to the body) and determines which proportions are the most correct of nature and look the best. For example, a well-known drawing of a Vitruvian man Leonardo da Vinci (see image) toaC times and is a demonstration of the celebration of the right geometric forms in the proportions of the human body.

In the number "Golden cross section" looks like a ratio " 1:1,618 ", I.e. If your leg (hip) take for 1 , then leg and shin - should be 1,618 . Due to the fact that a person is a rational creature, constantly striving for harmony, balance, symmetry, then we judge the beauty of the body by how the latter is different or does not differ from the perfectly symmetric body, which describes the "golden cross section". With regard to fitness / bodybuilding, you should understand that it is necessary to comprehensively approach your body and develop it harmoniously, paying attention to each. It is worth saying that having changed the most noticeable part - the waist attitude to the shoulders, you immediately make a significant step towards the harmonious body.

Many bodybuilders try primarily to optimize the ratio of "waist-shoulders" to mind 1:1,618 Also called the Adonis Index (Oh, how many people love all sorts of mythical words :-)).

Note:
If you are on the type of physique (thin), then you will be easier to pump up the shoulders first, in otherwise Take a decrease in the waist at first.

To achieve their own ideal parameters, it is necessary, first of all, to determine the personal parameters of the "golden section", and then outline a specific action plan in the form proper program Training. Now let's analyze in more detail what parameters we have at the entrance, what to do with them and how to calculate your ideal proportions. Because People who come to the gym all different in their structure and state physical training, therefore, a universal parameter in determining the ideal proportions (What should be the volume of your muscles) can perform the biggest part of the body and Often it is a pelvis. Therefore, we will be repelled from it.

So, the ideal proportions of your body must satisfy the following ratios:

circle pelvis and chest circumference should be 9:10 . Those. If your pelvis 90 cm (in grumps), then chest girth must match 100 cm;
neck circumference should be 38% Breast girth. If breasts 100 cm, then the neck, respectively, 38 cm;
circle forearm should be 30% chest girth; If breasts 100 cm, then forearms should be 30 cm.
waist Circle - 75% chest girth;
hip Circle - 60% pelvic girth;
slip circle - a circle of a strained biceps or 40% pelvic pickup, or 60% Hips girth.

Also, their ideal proportions on the basis of weight and growth can be found from the following table (see Table.).

Note:
The ratio "Weight / Growth" is the ratio of your weight (in kilograms) to growth (in centimeters). For example, your weight is equal 70 kg, and growth 180 cm, it means the closest to your coefficient ( 0,388 ) Value 0,39 Therefore, we look at the proportion, it is appropriate.

That, fucked statistics on the anthropometry of famous athletes, I think it will seem curious to you (see Table.).

So, we smoothly approached the most interesting (I would even say creative process), namely, how to do the measurements correctly, in order to calculate the ideal proportions of the body?

Anthropometry: how to carry out measurements

The most important thing is that it is necessary to adhere to certain rules that sound as follows:

the measurements are best produced by the usual centimeter tape, but the budget option is also possible - dense thread and the usual line;
the most appropriate time for measurements is morning, i.e. When the muscles are most relaxed and the body as a whole is cold.

Very often, many people say that they jump numbers, it is just due to the fact that measurements are made at different times of the day. Of course, after training, when the blood sticks to the muscles, your results may seem simply impressive, but after some time everything falls into circles their own and tsiferka are far from realities.

santimeter tape should not be saved or being strongly stretched.

Do not teach or try to influence the accuracy of the data. A very common mistake - I want to seem better than you really do. And therefore, there are different tricks in the course - the abdomen is drawn when measuring the waist, a set of air in a diaphragm when measuring breast girth and so on. Of course, I want to reach any means to the right tsiferok, not physically, so at least on paper, but be extremely objective to the accuracy of measurements and do not add / reduce extra centimeters.

do measurements in the same places and several times ( 2-3 ) For a more accurate assessment.

It often happens that it is necessary to produce a series of measurements, so it is better to make sure the finite results accuracy. In addition, if you are afraid that you will forget the place from which the measurement was made, then we take a closer look at your body and remember (better write) the characteristic "identifier" of this part of the body. For example, zone - forearm, identifier - Mountain on inner side Hands in the desired location. In general, select the characteristic parts for each specific measured zone, so that it is easier to remember where to apply meter the next time.

drive the diary of measurements and your personal photo archive portfolio.

In the last, put pictures made by the camera at the mirror in three angles (FAS, FAAS, Profile) through each 2-3 month. So you can not only with dry numbers of statistics track your progress, but also the most important thing, visually appreciate your result, which will allow you to move forward faster and faster.

Thus, on the basis of all collected data, you can manage your workout process and adjust the program directly on the go. Yes, at first this process will seem to the vigorous, however, when you draw and see the first results in the mirror, it will begin to motivate you unleasising for further move forward to your goal. Now a few words about how what and where to measure. For a visual demonstration I will bring the following illustration (see image).

The main velocity sites (see table).

The remaining dots of the measurement look like this.

Note:
From the point of view of the correct / uniform proportions - the volume of the biceps, neck and ICR should be the same, then they say that a person is athletically folded.

Actually, with anthropometry, we finished, but there are still a number of indicators that also need to be borne in mind when monitoring achievements. Now we will consider them.

Anthropometry: body mass index, pulse and energy consumption

BMI

The simplest and at the same time the most "speaking" indicator is the weight of his own body. We all know how to measure it and how it should be ideally. So, the weight or weight of the body is a certain measure of all the amount of matter and substance (liquids, fats, muscular and bone mass)which is contained in man. The most popular formula, which in all hearing to determine the required mass of the body, is:

optimal body weight \u003d growth (cm) - 100 (units)

In addition, there is a concept as the concept of Body Mass Index or a body mass index that allows us to estimate the degree of compliance of human growth and its mass in order to identify possible deviations in the latter.

Formula of calculation:

Body mass index (BMI) \u003d M / H 2,
where: m - human body mass (kilograms);
H is a human growth (in meters).

The optimal BMI for men is considered an index in the range 25-27 Units, however, for representatives of the fine floor, this is the so-called threshold of the resource.

Note:
Tables to evaluate the value of the CMT is not difficult to find on the Internet (as they say, Google To help you).

Because We are important to the right proportions and symmetry of all muscle groups, so this indicator is not suitable for assessing the optimal body weight, because the bodybuilder athlete's physique differs from the average person, and the high NMT value can be explained by only more developed muscles. Those. BMI does not appreciate the composition of the body.

Note:
To make a calculation for this formula, the CMT is more accurate, it is necessary to consider the waist attitude and hips. To do this, measure the volume of the latter, then subtracted the first value to the second. In men, the resulting attitude in the norm should be 1 , and in women - 0,85 . If the volume of the waist goes beyond the specified values, it means that it makes sense to think to remove the tummy.

I would like to say that the most famous and affordable way to measure body weight - outdoor scales, but athletes (especially bodybuilders) And here not everything is so simple, for it is necessary to clearly follow the proportions of the body, in particular, for such parameters as: levels of fats, water and muscle / bone mass. This can be done thanks to special electronic scales with body composition analyzers. In general, the composition of bodybuilder body is more correct to evaluate on the basis of the skinny and fat weight of the body.

Skinny mass is the sum of the weight of bones, muscles, internal organs and liquids, the rest is a fatty tissue. Needless to say for different species Sports optimal values \u200b\u200bof skinny and fat mass are different. In the middle, the percentage of adipose tissue is ranging from 7 before 15% And it is possible to estimate it with the help of a special method - bioimpeantometry, however, for this it is worth visiting the clinic of sports medicine.

If there is no fundamental facility at hand, it is quite suitable for a budget option, Caliper is an individual leather fold thickness meter from a simple pharmacy. Total fat folds in the human body 6 :

shoulder;
chest;
subclosure;
abdominal;
iliac;
femoral.

We measure everything 6 Fat folds (how to do it right, I will tell in a separate article), fold them the values \u200b\u200band apply the formula:

Formula for calculating the percent of fat
Age (less 30 years):

(Sum of folds, mm) x 0.097 + 3,64
Age (more than 30 years):

(The amount of folds, mm) x 0.1066 + 4,975

Pulsa frequency

It would seem that Nevaznetsky indicator, however, the effectiveness of the training depends largely on the pulse rate during occupation. That, for example, when set muscular mass and force training The high frequency of the pulse has a negative effect on the heart and before launching catabolic processes (destruction) in the muscles. Low Pulse Frequency (when working on the exercise bike or treadmill) when discharged weight - not the most effective method Burning fat stratum, even regardless of the time spent. Therefore, it is important to know and work in your target zone Pulse for a certain physical exertion.

So, to estimate the intensity of training, the Formula of Carwonen is used :

The frequency of heartbreaks (heart rate) during training \u003d (maximum heart rate - heart rate at rest) x intensity (%) + heart rate at rest.

For example, you 20 years and hearths alone is equal 60 . You want to find out which frequency of the pulse you need to train so that the load intensity is 80% ?

The calculations are as follows:

220 – 20 = 200 (Maximum Pulse Frequency);
200 – 60 = 140;
140 x 80% \u003d 112;
112+60 = 172.

It turns out that the heart rate during training with intensity 80% From the maximum, will be approximately 172 shots per minute. You can change the formula and calculate the intensity:

Intensity (%) \u003d (heart rate during training - heart rate at rest) / (maximum heart rate CSS in peace);

It is worth noting that you can gradually increase the intensity of aerobic loads, starting with 50% and moving gradually before the target zone of work in 70-80% (with time duration 40 minutes) If your goal is to reset overboard overboard.

Thus, summing up all of the above, we can say that changing the intensity of the training (including by reducing or increasing) and the duration of rest, you can adjust the heart rate, remaining in the target pulse area, which will allow to achieve maximum result In each training session.

Everybody is here. And last for today.

Energy costs

The most common mistake in weight loss or (or just stop in the results of workouts) - This is the wrong calorie content. On energy consumption in general, we talked in the article "", now it's time to talk about how to count on them.

So, the following numbers are used to assess the basic exchange (OB).

Men: 1 x m, kcal / hour, where m - body weight (kg)
Women: 0.9 x m, kcal / hour, where m - body weight (kg)

For example, the magnitude of the Men's middle, weighing 70 kg, amounts 1680 kcal.

For calculations, there is a formula of Harris-Benedict.

Men (over 10 years old): 66,47 + 13.75 x m + 5 x p - 6.74 x g, where m - body weight (kg), p - growth (cm) g - age (years);
Women (any age): 655,1 + 9.6 x m + 1.85 x p - 4,68 x g, where m - body weight (kg), p - growth (cm) G - age (years);

Energy costs physical activity

During the day, a person is engaged in different species Activity: then the garbage will take out, then the underwear will extend, then shopping will stretch, and maybe in the gym wash :). So, for all this activity he spends miscellaneous number Energy, so for some general Evaluation Human activities There is a special physical activity coefficient (CFA). He shows how many times a person spends more energy per unit of time than when spent, if he did nothing at all (i.e. more than the magnitude of the main exchange).

If you disassemble on specific figures, then medium-intensive training in the gym, equal to the CFO equal 7 . This means that a person for 1 I will spend an hour 7 Once more energy than if he is "not conntoving." Again, we will analyze on the numbers. Athlete weighing 80 kg, for 1 Hour work in the hall will spend 560 kcal.

Thus, knowing the magnitude of the main exchange, we can calculate the number of kilocalories that spend the athlete on the training session. It follows that we can calculate the amount of energy that spends through the day. Then you can calculate the number of calories that we use with food.

Total if our goal is to reduce weight, it means the balance of calories must be negative, i.e. must have a negative caloric balance (consumed less than those who spend). If the target is the opposite, it means that the calories need to consume more than spending.

There is a CFO table for various activities. According to her data, you can calculate: your main exchange, the number of calories, which spend during the day (based on its type of activity) And how many calories you spend in the gym.

Note:
The CFO table for various activities exists in free access, so you will easily find it.

A little summing up all of the above, it should be noted that the most complete picture of the right balance of energy gives us body weight. It is its constancy that speaks of the compliance of the consumed and consumed energy. However, if we need (and we need) to improve the form of the body (its structure), then it is necessary to engage in an increase in skinny mass and a decrease in fat, which means that training in the hall and proper nutrition To help us!

That, to and with this dealt with it, well, it seems to have missed anything, it remains only to draw conclusions.

Afterword

Today we work well again (and I'm right) And much learned not only about the ideal proportions of the body in Bodybuilding, they learned what anthropometry and something were learned regarding the control of the results. I am sure that the article will be useful to you, and you draw a lot for yourself. On the sim all, one more step towards the goal is made. Glad you were with the project ""!

To new meetings.

PS. If there are questions about body measurements or something incomprehensible in general, comments to help you, write!