According to the international rules of bodybuilding competitions, the players must demonstrate their physical fitness level from the following three categories of postures and movements: First, from "natural standing to the right four times" or "front and rear body two "The second" shows the perfection of its natural skeleton ratio and the body-building posture when standing without natural muscles . Second, from several prescribed movements ( seven men, five women, five mixed men and women) ) to show the level of development of the muscles of the various parts of the body and the degree of symmetry of the development from the whole body ; Third, from a set of optional movements with the selected music, to show their respective physique not fully displayed in the prescribed movements Features and advantages and the expressiveness, artistry and fluency of the chosen body posture movements.
However, from the practice of the competition, the referees have made it necessary to carefully observe and compare the specific posture movements that each athlete must perform to express the muscular state of each part of the whole body, so as to basically determine the participants. The level of physical development is high. These prescribed actions, only when done correctly, can only show the development status of certain parts of the body according to their action design requirements. Then let's hurry to learn these correct postures.
1 , the front exhibition double biceps (male, female)
Facing the referee upright, the two feet are naturally open, lifting the two arms, bending the elbows and shoulders high, hands clenching fists, fists down, shrinking biceps and body muscles.
2 , the front exhibition double latissimus dorsi (male)
Standing upright towards the referee, the feet are naturally open, placed in a low waist with two hands clenched or opened, and then stretched the latissimus dorsi and forced the muscles in front of the body.
3 , side show chest (left and right sides are not limited) (male, female)
The athlete chooses a better arm to stand sideways to the referee, taking the right side as an example: the right hand is bent, the fist is clenched, the left hand is holding the right wrist, the right leg is bent to the ground with the toes, the chest is raised, and the right hand is flexed The arm causes the right arm biceps to contract and swell, while contracting the leg muscles, especially the biceps and calf muscles
4 , after the exhibition of double biceps (male, female)
Standing back to the referee, bend your arms and wrists (the same movement as the front biceps). Then lift the heel back to the back with a foot, and forcefully contract all the arms and shoulder muscles, upper and lower back muscles, thighs, calf muscles
5 , after the exhibition of double latissimus dorsi (male)
Back to the referee, stand up, put your hands on the waist, open your elbows, put your feet on the tip of your toes, lift the heels back, support the latissimus dorsi and stretch the muscles.
6 , side exhibition triceps (unlimited left and right) (male, female)
The lateral referee stands with his hands behind his back, then hooks his fingers with his fingers or holds the wrist of the front hand with his back. The leg that leans against the referee must bend his knee to reach the ground and forcefully contract the front arm. Show the triceps, lift the chest, and force the abdominal muscles and the calf muscles.
7 , front abdomen and legs (male, female)
Facing the referee erect, placing your hands behind your head, one leg extending forward, contracting the abdominal muscles, the body tilting forward like a chest-retracting movement, while contracting the muscles before stretching the legs
Game modeling training points:
Competition training can be carried out in the strength training interval of each part. Styling training can stimulate your muscles that are not currently trained, forcing other muscle groups to contract with the muscle groups you are training at the same time, which helps the body to secrete more anabolic hormones, which will eventually make your muscles bigger. Block, more solid.
Another benefit of performing styling training in the strength training interval is to improve your muscle control and the ability to stimulate your target muscles in training. However, the caveat is that no matter what shape you make, you should stop it, don't let the styling training take the lead, because the intensity of styling training is also very large. If you don't believe it, you may want to tighten a muscle for as long as 10 seconds, and then do 10 training exercises, you will be surprised by the fatigue of the muscles.
Note: In the bodybuilding competition, the player must wear the game briefs of the specified style. At the same time, in general, the player should apply oil on his body, which can make the muscles more prominent and the lines more obvious.
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