Musculation

The musculation (English bodybuilding) is a sporting Activité aiming at developing the muscular Force by increasing the mass of the muscles by a physical Effort repeated thus that the Endurance. This activity, main motor of the Body-building and discipline related with the Haltérophilie, require a regular drive is using machines or by exercises precise.

Eugen Sandow (1867-1925) is regarded as the father of the bodybuilding, it was the first universally known Athlete for the practice of the musculation at the beginning of the xxe century.

Basic principles of the drive

The basic principles of the musculation are the same ones, that it is practiced to increase the muscular mass (Culturisme), to increase the physical force (like in the case of the power face lift), in reinforcement of others Sports, or with an only aim of improving its general health.

At the base the concept of movement is: it is a question of making work a Muscle or a group of muscles against a resistance, imposed by the weight of the body, a specific machine or free loads (bars and haltères), and this by controlling its gesture precisely. The movement is connected a certain number of times - one speaks about repetitions - to constitute a series. Once the completed series, the body-builder takes a rest period of a few seconds to a few minutes, then starts a new series, if necessary by modifying the load. Typically, a exercise is composed of several series, and several exercises are practiced during the meeting, which begin with a heating and is completed by the stretching of the worked muscles. The experienced sportsmen generally avoid too often working the same muscular group, in order to leave with fabrics time to recover and prevent the wounds. They thus envisage the contents of their drives consequently, this program being called " the split". The detail of the drive varies according to the sought-after goal, in rest periods, load, of many repetitions, etc

The practitioners of the musculation fight against monotony by modifying the multiple parameters of their drive: movements, the number of repetitions, the number of series, times of pause between the series and exercises, loads and the rate/rhythm to which one changes them from one series to another, the speed of execution of the movements, the catches, the working angles, the postures, assistance of a partner of drive… The possibilities infinite, generating muscular feelings are varied, and permanently getting new stimuli with the muscular mass, which is pledge of a fast development and harmonious of morphology.

The drive aims at stimulating the growth of the Muscle and of associated fabrics (Tendons, osseous insertions, Blood-vessels), however, the body-builders optimize this growth by the observance of a hygiene of adapted life, namely:

a Mode strict, rich in proteins, often decorated food complements such as vitamins, amino-acid…
a Sleep of quality, because the muscle is repaired and built during the night
the practice of activities of Endurance (cardio-training) making it possible to eliminate the superfluous greases and to support higher loads of drive.

Requested muscles

The musculation makes it possible to work several muscular groups:

Abdominal
the dorsal supply mains
the
the Biceps
the pectoral Tricepses
the shoulder S
the Trapezius muscle S
the Gluteus S
bungee cords of the arms
bungee cords of the wrists
the flexor ones of the arms and the wrists
fixers of the ischio-leg scapulas
the
lumbar the
the calves
the quadricepses

Examples of exercises by muscular groups

The drive is divided into major muscular groups. Those included not the hips, the neck and the front armlever which are seldom involved in insulation.

Legs: quadricepses, ischio-leg, supply mains, calves

Squat
Press with thighs
Slit

Pectoral

Developed
Isolated
Repulsion (dips)
Pumps

Back: large dorsal, lumbar

Traction
Pulling
Extension back

"Epaule" : deltoïde and trapezoid

Developed
vertical Pulling
Rises

Arm: biceps, triceps

Inflection (curl), biceps
Repulsion (dips), triceps

Abdominal: right, obliques

Crunch
Relevé of bust
Relevé of legs

Various types of efforts

Phase of work in the movement

A repetition breaks up into two phases, concentric work, and eccentric work.

Concentric work corresponds to the movement of shortening of the worked muscle, it is characterized by the bringing together of muscular insertions, or the closing of the angle of the worked segments.

Eccentric work corresponds to the movement of elongation controlled of the worked muscle, it is characterized by the distance of muscular insertions, or the opening of the angle of the worked segments.

The pure force of which a muscle is able is not identical in the concentric phase and the eccentric phase.

Naturally the eccentric force is more important, it corresponds to a function of survival for the body.

The body-builders of a certain level have as a practice to be made help at their meetings. One of the current practices consists in descending a load in a controlled way and being made help at the time of the rise. This type of drive is named eccentric work.

A thorough study of the nature of the fluids rejected after drive shows that the proportions of acid are not the same one at the time of drive with forced eccentric. Another important point is relating to the more important time of recovery after meetings where the eccentric is heavier.

Body-building
Force
Hand with hand
Band of resistance
Method Lafay
isokinetic Exercise

External bonds

''' Site and forum ''' devoted to the musculation
Akelys: Site reference, + of 120 exercises in 3D, programs and nutrition
: Planetemuscle.com site on the musculation, the bodybuilding and forces it with forum of 12500 members and more than 430.000 messages
Easymuscu: Simple site: councils of musculation for the beginners