Stas Lindover. Biography bodybuilder

I impumelelo okuhamba phambili bemidlalo namuhla - kuyinto isihloko medalist nezesiliva ubuqhawe European ekhatsi kabili Ukwakha umzimba ngo-2011 futhi isihloko iqhawe ngokuphelele esigabeni "sawo esiningi zakudala." Asikhulume okwengeziwe ngale ndoda evelele njengoba Stas Lindover.

biography

Stanislaw wazalwa ngo-March 21 , 1972 eLeningrad. Kakade engu-13 umfana wayenesifo imatasa ngokuphonsa ukumgwaza ngomkhonto, kodwa-ke ngeshwa, Angikwazanga sifinyelele lo mdlalo of nemiphumela ephawulekayo. Ngakho-ke, eminyakeni eyi-17, wanquma ukushintsha isiqondiso imisebenzi yezemidlalo ungene sawo esiningi, yize ngaleso sikhathi leli gama zazingekho ngisho nokuba khona. Guys nje uya e ejimini nokwenza omunye.

Lo msebenzi kuthandekile Stas, akumangalisi sekuyinto nje into yesikhashana, kodwa indlela yokuphila.

Passion ezemidlalo akagcini bodybuilder ngo-1997 ukuqedela Petersburg Ezokuthutha University. Ngu-2000, ngokuphelele Stas walinyathela uthando lwakhe, futhi wathola lunye ekolishi sawo esiningi okuthiwa Vader.

Ngo-2008, lapho Stanislav kwaba kule nkampani kwezingane, naye kwakukhona ingozi, ngenxa okuyinto wamangala ngokuphelele emsipheni osabalalayo. Ngemva kwalesi senzakalo, okwesikhathi eside bodybuilder isikhathi uyalulama, futhi uma kwenzeka usaqhubeka ukuphupha. Kodwa naphezu okwakwenzekile, waqhubeka nenkonzo yakhe yokuba kuleli mdlalo futhi manje coaching imisebenzi.

Nayi indoda okunenjongo Stas Lindover! Ukulimala ngeke ukuvikele ngaye ukuba aqhubeke ukuthuthukisa njengoba nomsubathi futhi umuntu ofundile. Le ndlela injongo ekusizeni wonke sifinyelele.

Stas Lindover nomkakhe: Ukubambisana mutual

Bodybuilder wakhetha umfazi ukufanisa. UMargarita Kirichuk - umsubathi egxilile, abakhonza ukuqokwa "bodifitnes". Laba bobabili ngokuvamile izitimela ndawonye futhi bazuze le njabulo.

UMargarita waqala iqhaza mncintiswano ngo-2009, kwenziwa ngesikhathi North-West Russian Cup. Emkhakheni we "abesifazane ephakama 163 cm" ibekwe njengezwe lesithathu.

Anthropometric idatha umsubathi

Stanislaus Lindovera Ukuphakama kuyinto 183 cm. Isisindo zokhahlamba kusuka 105 kuya 110 kg ngesikhathi soMqhudelwano, futhi kusukela 110 kuya ku-118 kg off-isizini. Athlete uqaphe ngokucophelela injalo ngokomzimba futhi banamandla. Yilokho kuyamsiza ukuwina imiklomelo at imincintiswano futhi umqeqeshi ezinhle.

Ukudla yokudla isheduli

Stanislav Lindover ukholelwa ukuthi ukuzigcina isesimeni esihle kuyasiza ngokugqugquzela isiyalo esiqinile. Akumangazi-ke ukuthi kubhekwa nomsubathi ngubani njalo ukubukela sibalo sakhe. Akenzi cabanga kalorazh nokudla kunqunywa inani amaprotheni, ama-carbohydrate namafutha. Isikhathi esining impela Stas bathi ngesilinganiso ezifana ongaphakeme kwama-carbohydrate ayinkimbinkimbi (mayelana 150 g) ngeke ukuthuthukisa imisipha inzuzo. Kodwa ukuvela kwazo bodybuilder kufakazela okuphambene.

ukudla okuzenzela nokudla kuyiwe

Njengoba sekushiwo, Stanislav ithobela isilinganiso esithile amaphrotheni, amafutha kanye carbohydrate - 80, 300 kanye 150 g, ngokulandelana. Lezi zakhi elamukelayo lusuka imikhiqizo ehlukahlukene zemvelo. I amaprotheni ingena emzimbeni inhlanzi, amaqanda, Turkey, futhi inkukhu amabele. Stas uthanda ushizi, kodwa ngeshwa ngeke akudle ngoba Inkomba insulini kwalo mkhiqizo kuphezulu kakhulu. Mayelana 30% wezindleko amaprotheni umsubathi uthola kusukela ingxube amaprotheni. Amafutha advantageously kuthatha kusuka inhlanzi amafutha kanye amafutha. Buckwheat, nebhali irayisi elinsundu - kungcono nje inqolobane kwama-carbohydrate ayinkimbinkimbi for bodybuilders.

I bodybuilders usuku udle kane futhi umbhangqwana izikhathi ezingaphezu kuthatha amaprotheni ingxube. Emsebenzini futhi eside hola izindiza Stanislav odla ukudla ezitsheni, okuyinto ayekade ukulungiselela ngokwakho. Uma lokhu kungeke kwenzeke, lo msubathi kumele adle cafe, lapho ethola wayedinga ukudla imikhiqizo.

umzimba Basic wonke amaqembu kwemisipha

Okusanda Stas Lindover Unganameki Okubaluleke kakhulu ukusetha umzimba. Into kuphela ukuthi ziye zashintsha njengoba lo mbhangqwana ezidlule zeminyaka - ubunjalo umthwalo phezu Imicu yotshani imisipha ngohlobo. Lokho iqhinga efanele wathi Stas Lindover.

Emahlombe, quadriceps nezandla kufanele ukulayisha nokusetshenziswa uhlobo static-ashukumisayo ukuqeqeshwa, owawuke kuchazwe ngu Professor Seluyanov.

Hamstrings, esifubeni kanye bodybuilder emuva has ukuqeqesha by izindlela enza for 12-15 rep umzimba. Lokhu kwenza kube nokwenzeka ukunikeza umzimba amandla esebenzisa umoya-mpilo-free, ngakho umthwalo oyinhloko ewela okusheshayo kwemisipha izicubu.

Isu lokuthuthukiswa we ongaqeqeshiwe imfundamakhwela impumuzo ukhuluphele ukuba lo msubathi

Abaningi, Uhlose ukwenzani lesi sibalo, ukhethe ukuthi uyafuna yini ukuqeda isisindo okweqile, bese kamuva ukuze isisindo sakhe sithi ne kwemisipha ukumpompa. Stas Lindover uyazicabangela lendlela ibe okungalungile. Lapho ekudleni kuyodingeka ngokwanele ukuba ubuyekeze iphesenti nomsoco kanye kancane kancane ukwethula njalo ukuzivocavoca. Kodwa uma kuziwa ukubambezela umzimba ke umbuzo umsoco ofanele kuba ezibaluleke kakhudlwana.

Akubalulekile ukuba kwahlukaniswe inqubo eqhekeza amanoni imisipha ekuqongeleleni mass. Lokhu baye bathi sebeshintshe ngokuphelele umzimba okufanele kwenzeke ngokulinganisa. Kodwa anele ukuba silondoloze ifomu carbohydrate kungenziwa kuphela kunqunywa ukuhlolwa, akukho ukubala esisemthethweni ngeke isebenze lapha. Into esemqoka ukuthi carbohydrate baqashwe akuvezi sobala amafutha imali. Isilinganiso kwamafutha idliwe amaprotheni uhlala njalo okufanayo, yini umsebenzi yayingeke ibe nomsubathi. Lokho kuyadingeka kuphela ukulawula carbohydrate.

Stas Lindovera indlela eya "smart" sawo esiningi

Ngamunye powerlifter, wayohlala futhi wayohlala has bayihlaba kakhulu inkolelo yakhe siqu ozigcina isesimeni esihle. Lokhu futhi ezihlukahlukene umzimba eziyisisekelo, ngisho ukwesekwa kwemithi. Stanislav nazo zonke lezi mibono ngokwayo, kodwa akekho kubo akabonanga nohlamvu okunengqondo, ngakho wanquma ukwakha isimiso sakhe siqu, ukuze ngizuze amaqembu kwemisipha ayiphenduli.

A revolution ukucabanga bodybuilder wenze incwadi "Cabanga nje! Noma "Supertrening" awekho amaphutha ", olwasungulwa Vadim Protasenko. Kungenxa yokuthi athlete wakhe ukuthi abaningi biochemists, physiologists kanye nezemidlalo amaMethodisti bakwazi ukusebenza ndawonye ukwenza inqubekela phambili enkulu, ukuhlola degree ithonya namandla imithwalo imisipha fibre hypertrophy.

Stas wafinyelela esiphethweni ukuthi main ukukhula factor - kuyinto microtrauma myofibrils kanye nokululama kwayo yomzimba ngemva kwabo. Futhi eminyakeni embalwa nje kamuva wakwazi ukuqonda lobu buchwepheshe isebenza kanjani.

nemingcele Key imithwalo ekuqeqesheni

Stas Lindover, okukuvumela ukuqeqeshwa ngesimo njalo, wakhuluma imingcele ayisihluthulelo imisebenzi yezemidlalo ezithinta umzimba kanye muscle izicubu.

Isici esiyinhloko - isikhathi wachitha ngaphansi umthwalo, kunokuba inani ezinikezwa, njengoba abaningi becabanga kanjalo. Kubalulekile futhi ukuba acabangele isikhawu, uma uthembela phakathi ezinikezwa, amplitude we ezinyakazayo ezemidlalo projectile futhi ufake umfutho owengeziwe.

Zonke lezi zici angasebenza indlela ukuqeqeshwa of kancane kwemisipha zesivikelo sesifuba.

Uhlelo Statodynamic Stas Lindovera

Zonke umzimba kumele enze, hhayi yesibili eziphumulele imisipha abaqeqeshwayo. Kulesi simo, uqweqwe imisipha fibre perezhmut capillary, abangela occlusion. Umphumela sizoba ezinjengokungcoliswa hypoxia ka kwezintambo zesivikelo sesifuba muscle glycolysis anaerobic e OMV ekuqongeleleni lactate.

Cabanga ngesibonelo sika-izandla ukuqeqeshwa statodinamiku. Ngemva eziyisisekelo gaphambi kanye nokuqaliswa bangasondela amplitude egcwele kufanele imishini ezemidlalo nge isisindo 30% 1RM bese uqale ukuqhuba naye. amasekhondi angu-40 kuphela kuholele ukukhathala wendawo. Ngemva kokuphumula for sikhathi isikhathi, kubalulekile ukuphinda umsebenzi izikhathi 4.

Ngo indlela yesibili, lapho umsebenzi isikimu triceps ayishintshi, umthwalo ayiguquki. A ukuncinza ezandleni ivela nethimba kwemisipha.

Abathathu umbuthano kuzosiza ukugcina umzimba shape, futhi 6 - ukuthuthukisa ke okunye. Lena umehluko okukhulu kwenzeka ngenxa lamadigri imiphumela ukucindezeleka obuhlukahlukene ohlelweni endocrine komzimba, okuyinto ilawulwe isakhiwo sezinzwa.

Bodybuilders babe arsenal yabo umzimba eziningi ongakwazi ukwenza ngokulandela uhlelo ngenhla. Uma uya ukuqeqesha iqembu elilodwa imisipha, ungakhohlwa ukuphumula ngemva umsebenzi ngamunye. Isikhathi sekhefu kufanele kube amaminithi 5-6 at yokuzilibazisa, futhi 8-10 ku yekwentiwa. Kulokhu kuyoba okwanele ukuthi iqembu imisipha esiqeqesha kwehle acidosis acid okuhlushwa.

izimpumelelo bodybuilder

• indawo Lesibili ubuqhawe of Russia ka-2011 zakudala sawo esiningi.
• Bronze umklomelo eMpumalanga European Cup ngo-2011.
• iqhawe Ingabe Ohulumeni Banalo Lonke ku Yashankina Cup 2011.