Stas Lindover. I-Biography yomqambi womzimba

Impumelelo yeyona mdlali isiphumo sa namhlanje ngumxholo weengqungquthela zesilivere ze-European Championship kwi-body building yokwakha ngo-2011 kunye nesihloko seqhawe elipheleleyo kwisigaba "sokwakha umzimba." Makhe sithethe ngokubanzi malunga nalo mntu ovelele, njengoStas Lindover.

Biography

UStanislav wazalwa ngoMatshi 21, 1972 eLeningrad. Xa wayeseneminyaka eyi-13 le nkwenkwe yayibandakanyeka ngokuphangaleleyo kwi-javelin ukuphosa, kodwa ke, ayikwazanga ukufumana iziphumo ezibalulekileyo kulo mdlalo. Ngoko ke, xa eneminyaka eyi-17 ubudala, wagqiba ekubeni atshintshe umgaqo wezemidlalo kwaye ahambe ekwakheni umzimba, nangona ngaloo mihla bekungekho nelo xesha. Abafana baqokelele kwiholo kwaye benza ngokwabo.

Lo msebenzi wukuthi uthanda uStas, kuba kungeyonto into ayizange ibe yinto yokuzilibazisa, kodwa yindlela yokuphila.

Ukunyuka kwezemidlalo akuzange kuthintele umakhi womzimba ukuba aphumelele kwi-University of St. Petersburg ye-Communications ngo-1997. Ngo-2000, i-Stas yayisondela ngokuphandle kwixesha lakhe lokuzonwabisa kwaye yamkela ingcali kwiikholeji yokwakha umzimba egama linguVader.

Ngo-2008, xa uStanislav wayekho nkampani yala madoda, ingozi yenzeke naye, eyonakalisa umonakalo we- radial. Emva kwesi siganeko, umakhi womzimba ufumane ixesha elide, kwaye uyaqhubeka ephupha eso siganeko. Kodwa, naphezu kwesiganeko, waqhubeka nomsebenzi wakhe kwimidlalo kwaye ngoku uqhuba uqeqesho.

Nantsi indoda engumntu omnye uStas Lindover! Ingozi leyo ayimthinteli ukuba aqhubeke nokuphuhlisa njengomdlali kunye nobuntu obufundisayo. Yile ndlela yokufezekisa injongo ekunceda ukufezekisa yonke into.

U-Stas Lindover nomkakhe: intsebenziswano encedisayo

Umqambi womzimba wakhetha umlingane wakhe. UMargarita Kirichuk unomdla wezemidlalo onenjongo owenzayo ekutyunjweni kwe "bodyfitness". Isiqabane sihlala siqeqesha kunye kwaye sithokozisa ngokwenene kuyo.

UMargarita waqala ukuthatha inxaxheba kwimincintiswano ngo-2009, ethetha kwiNdebe yeNyakatho-ntshona yeRussia Federation. Kwinqanaba "abafazi ukuya ku-163 cm" wathatha indawo yesithathu.

Idatha ye-Anthropometric yomdlali

Ukukhula kukaStanislaus Lindover ngu-183 cm. Ubunzima balo bubungama-105 ukuya kwi-110 kg ngexesha lokhuphiswano kwaye ukusuka kwi-110 ukuya kwi-118 kg ngexesha elide. Umgijimi uqaphele ngokufanelekileyo isimo sakhe somzimba kunye nesondlo. Oku kuyamnceda ukuba anqobe amaxabiso kumncintiswano kwaye abe ngumqeqeshi omhle.

Isondlo kunye neshedyuli yokutya

U-Stanislav Lindover ukholelwa ukuba ukukhuthazwa nokuqeqeshwa ngokukhawuleza kumnceda ukuba azigcine ebonakalayo. Akusiyo into yokuba uthathwa njengomgijimi, ogcina iliso kumfanekiso walo lonke ixesha. Akayicingi ngekhalori, kwaye ukutya kudinga inani leeprotheni, i-carbohydrates kunye namafutha. Ngokuqhelekileyo, u-Stas uxelelwa ukuba isiqhelo esincinane se-carbohydrates (malunga ne-150 g) asiyi kuba negalelo kwisistim semisipha. Kodwa ukubonakala kwakhe umakhi womzimba ubonisa ukuba ulwahlukileyo.

Ukutya okuzenzela kunye nokuhamba kwindlela yokuhamba

Njengoko sele kuthethwe ngaso, uStananis uhambelana nomlinganiselo othile weeprotheni, amafutha kunye ne-carbohydrates - 80, 300 kunye ne-150 g ngokulandelanayo. Ezi zondlo ezifumanayo kwimveliso eyahlukeneyo yemvelo. Iprotheni ingena emzimbeni kwiintlanzi, amaqanda, i-turkey kunye namabele amabhokhwe. I-Stas iyayithanda kakhulu i-cottage cheese, kodwa ngelanga, ayikwazi ukuyidla, kuba i-insulin ye-insulin yale mveliso iphezulu kakhulu. Phantse i-30% yeeprotheyini zeprotheyini efumana i-protein mix mixtures. Amafutha amaninzi athabatha kwioli yeentlanzi kunye neoli. I-Buckwheat, i-pearl yebarley kunye nelayisi ebomvu kuphela yendawo yokugcina i-carbohydrates edibeneyo yombumbi womzimba.

Ngomhla umakhi womzimba udla amaxesha amane kwaye amaxesha ambalwa athabatha umxube weprotheni. Ekusebenzeni kunye neenqwelo ezindiza ezininzi uStananis udla ukutya kwiingxowa, ezizilungiselela ngaphambili. Ukuba oku akunakwenzeka, umdlali kufuneka adle kwi-cafe apho ufumana izitya kunye nokutya akufunayo.

Ukusetyenziswa okuyisiseko kuwo onke amaqela omzimba

Kungekudala, iStas Lindover ayinamathele kubaluleke kakhulu kwisicwangciso semisebenzi esenziwa. Into eye yatshintshile kwiminyaka emibini edlulileyo yimihlobo yomthwalo kwiimfucu zamascle ngohlobo lwabo. Le ndlela yindlela uStas Lindover ayicinga ngayo.

Amagxa, ii-quadriceps kunye nezandla kufuneka zilayishwe ngokusebenzisa uhlobo loqeqesho lwemvelo, oluchazwe ngaphambili nguNjingalwazi Seluyanov.

Imisipha, isifuba kunye nomva we-bodybuilder kufuneka uqeqeshe, emva kokuphindaphinda kwama-12-15 omsebenzi. Oku kukuvumela ukuba unikeze umzimba ngamandla kwi-oxygen-free-way, ngoko umthwalo oyintloko ulandelwa ngamathambo esheshayo.

Isicwangciso soPhuhliso oluvela kumntu ongeqeshwanga ongenamfundi obunzima obunzima kumqhubi wencedo

Abaninzi, abanenjongo yokwenza umlinganiselo wabo, baqale bathathe isigqibo sokususa ubunzima obuninzi, kwaye ke bafumane isisindo baze baphakamise imisipha. U-Stas Lindover ubona le ndlela ingalunganga. Ngokutya okunokulinganisela, kuya kubakho ukuhlaziya ipesenteji yezondlo kwaye ngokukhawuleza uvelise umthwalo oqhelekileyo we-aerobic. Kodwa ukuba ixhamla ngokukhawuleza kweemetabolism, ngoko umbuzo wesondlo esifanelekileyo ubaluleke kakhulu.

Musa ukwabelana ngenkqubo yokuqhekeka kwamafutha kunye nokuqokelela ubunzima besisu. Ezi zidibanisa kunye nomzimba kufuneka zenziwe ngokufanayo. Kodwa inani lama-carbohydrates elaneleyo ukugcina ifom ingaqalwa kuphela ngokulinga, akukho zibalo eziqhelekileyo apha. Into ephambili kukuba ukusebenzisa i-carbohydrates akukhokeli kwiifomethi ezicacileyo zeetayiti ze-adipose. Umlinganiselo wexabiso lamafutha kunye nama-proteins asetyenziswayo rhoqo ahlala engatshintshiyo, nayiphi na umsebenzi umdlali oya kuhlangabezana nayo. Oko kukuthi, kufuneka kuphela i-carbohydrates kuphela.

Indlela ye-Stas Lindover eya ku-"smart" ukwakha umzimba

Yonke i-powerlifter, i-bodybuilder kunye nomzimba womzimba unemfundiso yakhe yokuzigcina ebonakalayo. Oku kunye nemisebenzi eyahlukeneyo, kunye nenkxaso yezolimo. UStanislav wavavanya zonke ezi ngcamango kuye, kodwa akakho nakubona kubo obona okusanhlamvu okusengqiqweni, ngoko ke wagqiba ekubeni enze inkqubo yakhe ukuze anqobe amaqela angama-muscle.

Inguqulelo ekucingeni umenzi womzimba wenziwa yincwadi ethi "Cinga! Okanye "Uqeqesho oluphezulu" ngaphandle kokukhohlisa ", obhali balo nguVadim Protasenko. Kwakuvela kuye ukuba umdlali wafunda ukuba abaninzi bezinto zezinto eziphilayo, abadlali bezemidlalo kunye nabafundi bezemvelo bekwazi ukwenza inkqubela phambili ndawonye ngokufunda ubunzima obunamandla obangela ukuxhatshazwa kwamathambo.

I-Stas yagqiba ukuba ukukhula okuphambili kwimiba emininzi ye-myofibril kunye nokubuyiswa komzimba emva koko. Kwaye kwiminyaka embalwa emva koko wakwazi ukubona indlela le teknoloji isebenza ngayo.

Iiparameters eziphambili zemithwalo ekuqeqesheni

U-Stas Lindover, oqeqesho lwakhe olukuvumela ukuba uhlale ulo hlobo, uthethe ngeempawu eziphambili zemisebenzi yezemidlalo ezichaphazela umzimba kunye nezicubu ze-muscle.

Into ebalulekileyo yithuba elichithwe phantsi komthwalo, kunokuba inani lokuphindaphinda, abaninzi bakholelwa. Kwakhona kubalulekile ukuqwalasela i-gap xa uphumla phakathi kokuphindaphinda, ubukhulu bomsebenzi we-projectile kunye nobukhulu bomthwalo.

Kuzo zonke ezi zinto, umntu unokusebenzisa indlela yokuqeqesha iisisu ezinciphayo.

Inkqubo ye-Stas dynamical ye-Stas Lindover

Zonke iimvavanyo kufuneka zenziwe, kungekhona okwesibini ukuphumla izihlunu eziqeqeshwe. Kwimeko enjalo, iimbumba ezixubileyo ziza kunqoba ama-capillaries, okuya kubangela ukunyuka. Ngenxa yoko, izinto ezifana ne-hypoxia ye-muscle fibers kunye ne-anaerobic glycolysis kwi-OMV kunye nokuqokelela i-lactate kuya kubonwa.

Cinga i-staticodynamics kumzekelo woqeqesho lwezandla. Emva kokufudumala okusisiseko kunye nokusetyenziswa kwendlela enye nge-amplitude epheleleyo, kuyafaneleka ukuthatha i-projectile yezemidlalo enobunzima be-30% ye-1PM kwaye uqala ukusebenzisana nayo. Imizuzwana engama-40 kuphela iya kubangela ukukhathala kwendawo. Emva kokuphumla kwangexesha elifanayo lexesha, kuyafaneleka ukuphinda usebenzise amaxesha amane.

Ngendlela yesibini, iphethini ye-triceps ayitshintshi nonke, umthwalo uhlala ufana. Kwaye ezandleni kukho ukuvutha komlilo kwiqela elisebenza kakuhle.

Ezi zintathu zijikeleza ziza kunceda ukugcina umzimba ube yimilo, kunye no-6 - ukuphuhlisa ngakumbi. Uhlobo olunjalo oluphawulekayo luvela ngenxa yezinga elingafaniyo leempembelelo kwimithwalo ye-endocrine yomzimba, ephantsi kwesakhiwo se-nervous.

Abaqulunqwa ngamagumbi banesigqeba sabo sezenzo ezininzi, ezinokuthi zenziwe, zilandelayo zilandelayo zicwangciso. Ukuba uya kuqeqesha iqela elithile lesisiphako, ungalibali ukuphumla emva komsebenzi ngamnye. Ubungakanani bekhefu kufuneka kube yimaminithi emi-5-6 kunye nokuphumla okusebenzayo, kunye no-8-10 kunye ne-passive. Eli xesha liyakwanela ukunciphisa uxinzelelo lwe-lactic acid kwiqela le-muscle eliqeqeshayo.

Ukuphucula izakhiwo

• Indawo yesibini kwinkokheli yaseRussia ngo-2011 kwi- classical bodybuilding.
• Umvuzo webhedu kwi-Eastern Europe Cup 2011.
• I-Absolute iqhawe kwiNdebe Yashankin ka-2011.