SportPress.kz قازاقستان سپورت جاڭالىقتارى
وڭتۇستىك كورەيانىڭ كانۆون پروۆينتسياسىنىڭ كاننىن قالاسىندا ازيا قۇرلىعىندا العاش رەت وتكەن قىسقى سپورت تۇرلەرىنەن IV جاسوسپىرىمدەر وليمپياداسى اياقتالدى.
كاننىن قالاسىنداعى Youth Olympic Park كەشەنىندەگى جابىلۋ سالتاناتىندا ەلىمىزدىڭ كوك بايراعىن بەرىك بورانباەۆ پەن مەرەي تاستەمىر ۇستاپ شىقتى.
اشىق اسپان استىندا وتكەن كەش كەزىندە سەمسەرلەسۋدەن وليمپيادا چەمپيونى، حالىقارالىق وليمپيادا كوميتەتىنىڭ (حوك) پرەزيدەنتى توماس باح وڭتۇستىك كورەيا مەملەكەتىنە جارىستى ۇيىمداستىرىپ، لايىقتى دەڭگەيدە وتكىزگەنى ءۇشىن ريزاشىلىعىن ءبىلدىردى. ونىڭ ايتۋىنشا، كورەيا رەسپۋبليكاسى ويىنداردى جاقسى وتكىزىپ قانا قويعان جوق، 14 كۇن بويى ءوز مادەنيەتىمەن قىزىقتىرىپ، قوناقتاردىڭ ۋاقىتتى قىزىق وتكىزۋىنە قولايلى جاعداي جاسادى.
وسىدان كەيىن التى ەلدىڭ ولتيمپيادا چەمپيوندارى جارىستا قىزمەت ەتكەن ەرىكتىلەرگە سىيلىقتاردى تابىس ەتتى. ال بويتۇمار «مۋنچو» ويىنداردىڭ الاۋىن ءسوندىردى، — دەلىنگەن حابارلامادا.
2025 جىلى 2028 جىلعى قىسقى ويىنداردى وتكىزەتىن ەل بەلگىلى بولادى. بۇل تۋرالى حوك پرەزيدەنتى توماس باح ايتتى. ال 2026 جىلى سەنەگالىڭ استاناسى – داكار قالاسىندا جازعى سپورت تۇرلەرىنەن جاسوسپىرىمدەر وليمپياداسى وتەدى.
بيىلعى ويىنداردا قازاقستان نامىسىن سپورتتىڭ بەس تۇرىنىنەن 9 باعدارلاما بويىنشا 41 ءجاسوسپىرىم قورعادى. قازاقستان سپورتشىلارى 1 التىن، 2 قولا مەدالمەن جالپى ەسەپتە 20-ورىنعا تابان تىرەدى.
العاشقى جارىس كۇنى شاڭعىمەن تۇعىردان سەكىرۋدە يليا ميزەرنىح چەمپيون اتاندى. ودان كەيىن شورت-ترەكتەن پولينا ومەلچۋك پەن 3×3 حوككەيدەن ەرلەر قۇراماسى قولا جۇلدەنى جەڭىپ الدى.
ازيا قۇرلىعىندا العاش وتكەن ويىنداردا 32 مەملەكەت جۇلدەگە يە بولدى.
جالپى بيىلعى وليمپياداعا 78 ەلدەن 1803 اتلەت جينالدى. تۋنيس پەن ءباا ەلىنىڭ سپورتشىلارى العاش رەت قىسقى جاسوسپىرىمدەر وليمپياداسىندا باق سىنادى. ولار 7 سپورت تۇرىنەن (15 باعدارلامادا) 81 جۇلدە جيىنتىعىن ساراپقا سالدى.
كوش باسىندا 11 التىن جۇلدەسى بار يتاليا تۇرسا، ودان كەيىنگى ورىنعا گەرمانيا سپورتشىلارى جايعاستى.
وليمپيادادا اقش وكىلدەرى ەڭ كوپ جۇلدە الدى. ولار بارلىعى 21 مەدالدى قالتاسىنا باستى. كاننىندا برازيليا، تايلاند، تۇركيا مەن تۋنيس سپورتشىسى العاش رەت ءوز ەلىنە جۇلدە سىيلادى.
كەشەندى جارىس 12 نىساندا بولدى. ونىڭ جەتەۋى 2018 جىلعى پحەنچحان وليمپياداسى كەزىندە سالىنعان.
شامكەن بايىربەك،
كاننىن، وڭتۇستىك كورەيا
Some are helpful for basic well being and may assist your bodybuilding not directly.
Others might directly enhance your efficiency، though most don’t have sufficient analysis for an unreserved recommendation. Three to six mg of
caffeine per kilogram of physique weight an hour earlier
than understanding is a safe and efficient
dose to boost efficiency. Caffeine is essentially the most broadly consumed drug and a staple in lots of people’s every day lives.
Flat barbell or dumbbell pressing + some incline work + some sort of fly motion. This program
is awesome، but you will solely see optimal outcomes in case your vitamin and recovery are on level.
With that said، there’s nothing distinctive about what those should seem like for this program، so that is just a good reminder.
Keep In Mind that this is just an instance of a peak week، not a guaranteed universal
contest prep.
Nevertheless، go too mild or stop every set too early and you won’t enhance.
The secret is to cease one full rep earlier than failure – what’s called
a ‘one rep in reserve’ or 1RIR. In this second pull workout of the week you’ll be
going as heavy as possible for triples and fives.
This methodology can work wonders for building and shaping your muscle tissue، resulting
in extreme definition (as lengthy as your food plan is right!).
That’s as a outcome of you’re stunning your muscles into growth by making them do something
they’re not used to. Coaching each muscle once per
week can and can make that muscle larger.
Nevertheless، for most people at least، it’s
probably the least effective way to train.
If it’s just the sniffles and somewhat little bit of dry cough،
hitting the weights is OK. Also، should you pick up dangerous
habits by getting used to performing an train incorrectly، they are often very difficult to
interrupt. Here are eight suggestions and pieces of recommendation that can guide you on your journey from a newbie to an advanced bodybuilder.
If the calorie calculator suggests you eat 3،000 calories per day for upkeep،
that means cutting again to 2،500 energy. The difficult train of these for the beginner
is the pull-up. Not many have the energy to go a major number
of pull-ups.
Certain، you can construct muscle doing pump training like Serge Nubret
but most of your positive aspects will come from onerous fought reps with heavy weights.
Lifted over and over and time and again and over and time and again and again and again. You may
also discover that power lifting workout routines have been the core
of their program. Powerlifting exercises like bench press،
deadlift، again squat، and flooring cleans are important to build total physique
power and energy.
While you won’t have the ability to maintain constructing more and more
muscle indefinitely as you get older، you have already
got an unbelievable advantage over any same-age peers who
aren’t lifting. Somewhere between 20–35% of your total
calories from fats is probably the best interval.
In abstract، when you really feel able to hit the
weights again after 1–2 minutes of rest، go for it.
All the items – training، food regimen، supplementation، recovery، and
mindset – need to be in place for bodybuilding success، however with
out the training، you’ll never end up with an entire image.
3-day splits are better for bulking because it could shortly add mass with a strict exercise and a correct
food regimen. One cause why it would not be good for slicing
is because in slicing you’re shedding fat، usually by doing cardiovascular exercises.
Typically bodybuilders tend to workout for dimension or power;
this workout will assist both and not just one. This can show to be advantageous to the advanced bodybuilder as it could possibly assist acquire mass or power by taking extra day with no work to rest.
Thirdly and eventually، you may be less likely to be overtraining with a 3-day cut up، whereas
still getting intense workouts when you do prepare.
There are many more nice bodybuilders from this period you
could learn about. SimplyShredded.com has a post with 38 photographs of those bodybuilders and extra.
Chances are you’re familiar with most of these، however there are a pair forgotten exercises under that you would be not see carried out that often. The time period
‘old school’ refers to bodybuilders of the golden era (which I’ll share
a few of the top names on the end of this post). In Accordance
to Bodybuilding.com’s article The Golden Era of
Bodybuilding، this dates all the greatest way again to the 1930s.
This is a workout routine for the hardgainer struggling to build muscle.
You prepare 4 instances weekly، focusing on compound exercises and heavy weights، permitting most
recovery and development. It Is finest to do full physique workout routines about 3 times per week because it allows
for enough relaxation intervals between exercises for the goal of
constructing muscle. Three days per week is the best frequency of workouts
for muscle progress as a result of you might have adequate relaxation time between coaching
to permit for the muscle constructing response.
That stated، those training exclusively for strength positive aspects shouldn’t count on to maximize
muscle growth، and guys lifting to get bigger
won’t necessarily get powerlifting-strong.
You’ll eat into your capability to recover and burn muscle before lengthy.
Many bodybuilders go from no cardio through the bulking phase to
an hour or more when cutting. You wish to do as little cardio as possible initially of your reduce،
then gradually increase the amount as you go. As Soon As you’ve decided your calorie
and protein consumption، you’ll have the ability to distribute your calories from fats
and carbs as you see fit. Bodybuilders have successfully used low-fat and low-carb
cutting diets over the decades، and there’s no evidence that one is superior.
There is no one-size-fits-all macronutrient ratio for cutting for the best results.
Next up is the barbell squat، which hits the quadriceps، glutes and decrease back.
In phrases of squat depth، there’s no have to go all the greatest
way down. Someplace around parallel، even slightly above، is still deep sufficient to
make your quads develop. For a number of of the movements، I’ve additionally
included links to video demonstrations، so you can see how they’re accomplished.
This will put together the joints، the muscles and
the nervous system that controls those muscle tissue for the heavy work to come back.
Like the squat، the leg press targets the thighs and hips، however with much
less involvement from the core muscle tissue، the spinal erectors particularly.
If you’re coaching at residence without a leg press machine،
go along with one of these leg press alternatives. While the squat
is a great decrease physique train، it doesn’t hit the hamstrings very onerous،
which is the place the leg curl comes in. Though the seated leg curl has been shown to
work better than the lying leg curl for building hamstring dimension، both are still very effective، so simply use whatever machine is
out there. Subsequent up is the reverse grip lat pulldown،
which targets your again and biceps.
This will let you hit totally different angles of the muscle.
If you’ve built an excellent amount of muscle but would still like to add a bit extra، attempt shifting right into a 5×5 workout routine.
The 5 rep range will let you develop in dimension and in power.
They discovered that on average، if you stop your units about 5 reps in need of failure،
you’d obtain about 75% of max positive aspects.
A workout that incorporates heavy compound workout routines with a combination of
isolation exercises and total volume (more units and reps).
I’ll explain why under، however first let’s check out what a simple
bodybuilding exercise look like. Strength training builds density and
that is what gives your muscular tissues the exhausting and toned look
— not bodybuilding workout routines. If you would possibly
be happy with the size of your muscle tissue، you must then give attention to doing a muscle definition exercise routine.
Most bodybuilding exercise routines are the same and that’s actually okay.
They’re even shorter if you maximize productiveness and scale back your relaxation instances.
One of the vital thing regulators of muscle mass، strength، virility، and stamina
during your late teenagers and twenties is testosterone.
It can be an ideal program for someone doing another exercise on the aspect، be it biking،
climbing، MMA or no matter.
You should be comfortable swinging these a minimal of to waist height.
If you’re at all uncertain or uncertain about your capability، drop back to swinging one kettlebell.
You can use either the two-handed swing or the one-hand swing.
More essential than which variety you choose is that you give consideration to making
every rep as explosive as attainable.
Since your primary goal is bodybuilding، not just power، I suggest you perform all of
the elective workouts for complete muscular growth. From right here،
you can go many alternative instructions
and try out numerous training packages and splits، however one I extremely recommend and suggest is the four-day-a-week
upper/lower cut up. If you can’t full a set with out bending
your knees to gain momentum، it’s time to lower the burden.
The better part is any proper gym could have all the gear you have to complete this workout.
The best way to do a 3-day full physique workout is to alternate days
and alternate exercises. You should cycle by way of a minimal of two
different full body workouts and do them on alternating days.
At a minimum، an entire physique workout comprising 4 workout
routines (i.e. bench press، squat، leg curl and pull-ups) would do an affordable
job of working your complete physique. Our corrective train choice goes
to be my favourite of the upper physique workouts، the Face
Pull. I add correctives to each total physique workout as a end result of they’re useful
for injury prevention or even healing previous
accidents. Every lifter should be doing the Face Pull a minimum of a couple instances
per week. One of the most conventional bodybuilding workout routines is the 3 day split.
There are many variations of the 3 day split but total they’re all related.
Much of that water will come from beneath the pores and skin، making you look full، tight، and dry.
For bodybuilding functions، anabolic steroids are taken in much greater doses than could be prescribed
by a well being care provider. Bodybuilders
can also take different substances to reinforce their results، corresponding to human growth hormone and insulin. Examples embody branched-chain amino acids (BCAAs)، HMB، glutamine، testosterone boosters،
fat burners، and ecdysterone.
Another can be some kind of isolation extension work، like cable push downs.
And the third can be some sort of compound pressing work.
Regarding your protein consumption، you want to eat 1.6 grams
per kilogram of physique weight (g/kg) at an absolute minimum.
Nevertheless، consuming as much as 2.2g/kg، and even greater، could be beneficial.
For these، you will begin at the decrease finish of the rep range after which add reps weekly.
As Soon As you get to the top vary، add some weight، which will knock you down to the
lower rep range.
If you don’t have entry to a cable machine، the single-arm row، barbell row or considered one of these seated cable row alternate options will
serve as an effective substitute. Don’t attempt to improve a number
of physical qualities on the same time. To make progress
as quick as your genetics will enable، you’ll must focus on one main health objective to the
exclusion of everything else. It takes ferocious consistency، discipline and sustained effort over a interval of several years.
Consuming to build muscle isn’t very completely different after 50،
with a few minor considerations. Start with one set per exercise، and
steadily work your way up to 4 units per workout. You
accomplish this by progressively growing how much weight you
employ. Choose a pair of heavier dumbbells، add a small plate to the bar، or
move the pin on the machine to a heavier setting.
There is little to no proof that these supplements will assist your bodybuilding efforts.
Examples of potentially useful bodybuilding dietary supplements include
vitamin D، omega-3 fatty acids، multivitamins،
and important amino acids. Instead، control your calories together with your food regimen and gradually introduce
cardio. Other supplements like fat burners، BCAAs، and others claiming to «boost» your hormones، are normally a waste of money during a bodybuilding minimize.
Supplements should not be relied upon as a substitute for a balanced food plan during a bodybuilding reduce،
however they are often helpful when you’re making an attempt to get shredded.
If you’re already an skilled bodybuilder، you could have
a headstart over all of your same-age friends. However when you’re eating in a caloric surplus to achieve muscle،
don’t be afraid to treat yourself now and then.
References:
steroids post cycle therapy