Stas Lindover. biography bodybuilder

A mafi kyau nasarorin da wasan na yau - shi ne title na azurfa medalist na Turai gasar a nunka bodybuilding a shekarar 2011 da kuma title of cikakkar zakara a cikin category na "classic bodybuilding." Bari mu magana game da wannan mashahurin mutumin kamar yadda Stas Lindover.

biography

Stanislaw aka haife a kan Maris 21 , 1972 a Birnin Leningrad. Tuni a cikin shekaru 13 na haihuwa yaro ya aka tsunduma a cikin amai da mashi, amma alas, da zan iya ba kai a cikin wasanni na gagarumin sakamako. Saboda haka, a cikin shekaru 17, ya yanke shawarar canza shugabanci na wasanni ayyuka da kuma shiga cikin bodybuilding, ko da yake a lokacin wannan lokaci ba su ma zama. Guys kawai za a dakin motsa jiki da kuma yin wani.

Wannan aiki ya so Stas, ba abin mamaki shi ya zama ba kawai a fad, amma a hanyarsa ta rayuwa.

Passion for wasanni ba ya hana bodybuilder a 1997 gama da St. Petersburg sufuri University. By 2000, mafi sosai Stas tafiya a kan wa ya so, kuma ya samu wani specialization a kwalejin bodybuilding mai suna Vader.

A 2008, lokacin da Stanislav kasance a cikin kamfanin na yara, tare da shi akwai wani hatsari, saboda wanda ya mamaki da da radial jijiya. Bayan wannan taron na dogon lokaci bodybuilder murmurewa, da kuma yanayin da ya har yanzu ci gaba da mafarki. Amma duk da abin da ya faru, ya ci gaba da aiki a cikin wasanni da kuma a yanzu da aka koyawa ayyukan.

Ga wani m mutum Stas Lindover! Rauni zai hana shi ci gaba wajen samar da matsayin dan wasa da kuma ilimi da mutum. Wannan tsarin kula da haƙiƙa na taimaka wa duk cimma.

Stas Lindover da matarsa: juna hadin kai

Bodybuilder ya zaɓi wani matarsa zuwa dace ba. Margarita Kirichuk - guda shiryayye dan wasa, bauta a cikin gabatarwa: "bodifitnes". The biyu sau da yawa basu horo tare da kuma amfana daga wannan yardarSa.

Margarita fara dauki bangare a cikin gasar a shekarar 2009, yin a Arewa-Maso-Yamma na cin Kofin Rasha. A cikin category na "mata murtuke zuwa 163 cm" an ranked uku.

Anthropometric data dan wasa

Stanislaus Lindovera Height ne 183 cm. The nauyi jeri daga 105 zuwa 110 kg a lokacin gasar, da kuma daga 110 zuwa 118 kg a cikin kashe-kakar. Athlete hankali na sa ido ta jiki tsari da kuma iko. Wannan abin da taimake shi ya ci kyaututtuka a gasa da kuma zama mai kyau kocin.

Rage cin abinci da kuma ciyar da jadawalin

Stanislav Lindover yi imanin cewa, a ci gaba da kanka a mai kyau siffar yana taimaka dalili da kuma tsananin horo. Ba abin mamaki shi ne dauke da wani dan wasa wanda aka yaushe kallon ta adadi. Ya ba la'akari kalorazh da kuma rage cin abinci ƙaddara da adadin sunadarai, carbohydrates da fats. Sau da yawa sosai Stas ce cewa irin wannan low kudi na hadaddun carbohydrates (game da 150 g) ba zai inganta tsoka riba. Amma su bayyanar bodybuilder ya tabbatar da haka ba.

Na gida abinci da kuma rage cin abinci a kan tafiye-tafiye

Kamar yadda aka ambata riga, Stanislav bãyukansu zuwa wasu rabo daga sunadarai, fats da kuma carbohydrates - 80, 300 da kuma 150 g, bi da bi. Wadannan na gina jiki yana karɓa daga daban-daban na halitta kayayyakin. The gina jiki shiga jiki na kifi, qwai, turkey, da kuma kaji. Stas son cuku, amma rashin alheri ba zai iya ci shi saboda insulin index wannan samfurin sosai high. Game da 30% na jimlar gina jiki dan wasa samu daga furotin cakuda. Fats advantageously daukan daga kifi mai da mai. Buckwheat, sha'ir da launin ruwan kasa shinkafa - dai kawai wani lura da ɗakunan ajiya na hadaddun carbohydrates for Bodybuilders.

A ranar Bodybuilders ci sau hudu da kuma wani biyu mafi sau daukan gina jiki cakuda. A wurin aiki da kuma a kan dogon zango flights Stanislav ci abinci a cikin kwantena, wanda ya kasance a baya shirya kanka. Idan wannan shi ne ba zai yiwu, da dan wasa yana zuwa cin abinci a cafe, inda ya sami ya bukatar abinci da kuma kayayyakin abinci.

Basic darussan domin duka tsoka kungiyoyin

Kwanan Stas Lindover ba hašawa musamman muhimmancin don saita wurin bada. Abinda ya canza a cikin past biyu na shekaru - da yanayin da kaya a kan tsoka zaruruwa da irin. Wannan shi ne dace dabara ce Stas Lindover.

Kafadu, quadriceps da hannuwanku da load tare da yin amfani da rikicewar-tsauri irin horo, wanda aka a baya aka bayyana da Farfesa Seluyanov.

Hamstrings, kirji da baya bodybuilder yana horar da ta yin fuskanci for 12-15 reps bada. Wannan ya sa ya yiwu don samar da jiki da makamashi ta hanyar oxygen-free, don haka babban nauyin da dama a kan m tsoka nama.

A ci gaba da dabarun da untrained novice kiba taimako ga dan wasa

Mutane da yawa, don ya yi tare da adadi, na farko yanke shawara su rabu da wuce haddi nauyi, sa'an nan daga baya samun nauyi da tsoka Pump. Stas Lindover ya wadãtu da wannan dabarar wajen zama ba daidai ba. Lokacin da unbalanced rage cin abinci zai isasshen a duba yawan gina jiki da kuma hankali gabatar yau da kullum aerobic motsa jiki. Amma a lokacin da ta je rage metabolism, sa'an nan tambaya ta dace abinci mai gina jiki ya zama mafi muhimmanci.

Ba lallai ba ne su raba kan aiwatar da tsagawa kitsen da tsoka taro jari. Wannan metamorphosis da kwayoyin kamata faru a layi daya. Amma isa ya tabbatar da irin carbohydrates za a iya ƙaddara da gwaji, babu m lissafi zai yi aiki ba a nan. Babban abu da carbohydrates ana aiki da ba su kai ga fili mai adibas. A rabo daga cinye fats da kuma sunadarai ko da yaushe ya kasance iri guda, abin da aikin da aka ba su zama wani dan wasa. Wannan shi ne kawai ya cancanta don sarrafa carbohydrates.

Stas Lindovera hanya zuwa "smart" bodybuilding

Kowane powerlifter, bodybuilder da bodybuilder yana da nasa ka'idar kiyaye kanka a mai kyau siffar. Wannan kuma wani iri-iri na asali bada, kuma ko da pharmacological goyon baya. Stanislav samu duk wadannan theories da kansu, amma babu wani daga cikinsu ya ce bai ga wani m hatsi, don haka ya yanke shawarar samar da nasa tsarin domin ya lashe unresponsive tsoka kungiyoyin.

A juyin juya halin a tunanin bodybuilder ya sanya littafin "Shĩn! Ko "Supertrening" babu kurakurai ", ya wallafa Vadim Protasenko. Shi ne saboda ta dan wasa koya cewa da yawa biochemists, physiologists da wasanni Methodists sun iya aiki tare domin gagarumin ci gaba, don gano mataki na tasiri na ikon lodi a kan tsoka fiber hypertrophy.

Stas zo ga ƙarshe cewa babban ci gaban factor - shi ne microtrauma myofibrils da m dawo da na jiki bayan su. Kuma kawai 'yan shekaru baya ya ya iya fahimtar yadda wannan fasahar aiki.

Key sigogi na lodi a horo

Stas Lindover, wanda damar horo ko da yaushe a cikin nau'i na, yi magana game da key sigogi na wasanni ayyukan da shafi jiki da tsoka nama.

A key factor - da lokaci ciyar a karkashin load, maimakon yawan maimaitawar, kamar yadda da yawa suka yi ĩmãni. Yana da muhimmanci a yi la'akari da tazara, idan kana Allaha tsakanin maimaitawar, da mawadãta daga cikin wasanni dako motsi da kuma tsanani.

Dukkan wadannan dalilai na iya amfani da hanya da horo na jinkirin tsoka zaruruwa.

Statodynamic shirin Stas Lindovera

All bada kamata yi, ba don wani biyu shakatawa tsokoki sana'o'in. A wannan halin da ake ciki, da thickened tsoka fiber perezhmut capillaries, haifar da occlusion. A sakamakon haka za a iya lura mamaki kamar hypoxia na tsoka zaruruwa da anaerobic glycolysis a OMV da jari daga lactate.

Yi la'akari da misalin horo statodinamiku hannuwanku. Bayan da asali dumi-up da kuma aiwatar da tsarin kula tare da cikakken amplitude kamata dauki cikin wasanni kayan aiki da wani nauyi na 30% na 1RM da fara gudanar da aiki tare da shi. Kawai 40 seconds kai ga gida gajiya. Bayan Allaha ga wannan lokaci, shi wajibi ne zasu maimaita wannan aiki sau 4.

A karo na biyu m, da aikin a kan triceps makirci bai sauya ba, da kaya kasance iri guda. A kona abin mamaki a cikin hannãyenku bayyana a cikin aiki tsoka kungiyar.

Uku daga cikin da'irar zai taimaka wajen ci gaba da jiki a siffar, da kuma 6 - wajen samar da shi kara. Wannan shi ne wani gagarumin bambancin na faruwa saboda sãɓãwar launukansa digiri na danniya illa da kan endocrine tsarin na jiki, wanda yake ƙarƙashin cikin juyayi tsarin.

Bodybuilders da a arsenal ne da yawa darussan da za ka iya yi ta bin sama makirci. Idan kana za su horar da daya tsoka kungiyar, kada ka manta ka huta bayan kowane motsa jiki. A tsawon lokaci na hutu ya zama 5-6 minti a dama, da kuma 8-10 a cikin m. Wannan lokaci zai zama isa cewa tsoka kungiyar wanda kuma yake horar rage lactic acid taro.

nasarori bodybuilder

• Na biyu wuri a cikin gasar daga Rasha na 2011 classic bodybuilding.
• Bronze Prize a Gabashin Turai Cup 2011.
• Cikakkar Zakaran a kan Yashankina Cup 2011.