Search Results for 'Athletic Fitness'

No minu arust tervislik toitumine kätkeb endas paari buliimia ja anoreksia diagnostilist kriteeriumit

oktoober 15, 2006 at 9:54 e.l. #8554

Topic: Pohjoismaiden mestaruuskisat 2006

in forum Kulturism & Fitness

AnneP

Member

Viikon päästä eli 21.-22.10 järjestetään pohjoismaiden mestaruuskilpailut Karlstadissa, Ruotsissa. Mukana ovat kehonrakennus, Bodyfitness, Classic bodybuilding sekä Athletic fitness sarjat.

Tässä vielä epävirallinen osallistujalista, joista ilmeisesti puuttuu vielä joitakin nimiä:

BB Rullatuoli:

Antoni Khadraoui – S

BB-57kg

Annelie Nilsson – S

Helene Westerlund – S

Madelene Hermansson – S

Åsa Lötbom – S

Lotte Bendix – D

Susanna Mantila – F

Jaana Kohonen – F

Margareth Dybevk – N

BB+57kg

Lena Hedblad – S

Eva Birath – S

Marthe Sundby – N

BB -70kg

Tommi Kaukinen F

BB-75kg

Micke Andersson – S

Sami Maaniemi – F

BB-80kg

Mats Ljung – S

Ali Farouk – S

Mahdi Shahmarvand – D

Juha Hakala – F

Jari Laine – F

Martin Engström – N

Thomas Askeland – N

BB -85kg

Mattias Öhlén – S

Jerry Ossi – F

Markku Ylijoutsijärvi – F

Daniel Stisen – N

BB -90kg

Pierre Chamoun – S

Ott Kiivikas – E

Jacob Hansen – D

Tommi Heinonen – F

Sami Koponen – F

Marko Heikkinen – F

Joel Pascua – N

BB-100kg

Farzad Kazemi – S

Henrik Lingh – S

Kimmo Pätäri – F

Timo Honkala – F

Samuel Helgessen – N

BB +100kg

Kim Kold – D

Christer Norman – S

Csaba Kocsis – S

Janne Käyhty – F

Sami Jääskeläinen – F

Veli-Pekka Niskanen – F

Classic BodyBuilding -178cm

Younes Laroussi – S

Alexander Henden – S

Kenny Håkansson – S

Stiven Schmidt – D

André Thesen – N

Classic BodyBuilding +178cm

Mauricio Toro – S

Mats Egelstig – S

Utti Hietala – F

Voitto Suosaari – F

Ronny Olsen – N

Athletic Fitness -165cm

Helena Forssén – S

Tini Gardebrand – S

Anoma Marasinghe – S

Rita Hedvik – N

Athletic Fitness +165cm

Amelie Wejle – S

Anna Bergli – S

Anna Ambjörnsson – S

Behira Goli – S

Athletic Fitness -180cm

Lucio Pelaez – S

Zackarias Wihrén – S

Rookie Westin – S

Johan Gustafsson – S

Anders Tengvert – S

Pierre Kärfstedt – S

Jörn Pettersen – N

Ken Johansen -N

Glen Waksvik – N

Athletic Fitness +180cm

Mattias Hagelin – S

Fredrik Wettergren – S

Seth Ronland – S

Ako Rahim – S

Peo Bergqvist – S

Per Fisker Rasmussen – D

Sondre Bjerke Mathisen – N

Body Fitness -163cm

Carina Isaksson – S

Linda Fodor Egelstig – S

Åsa Hällstorp – S

Maria Andersson – S

Katrin Skovgaard Petersen – D

Tarja Vähäkuopus – F

Susanna Lampela – F

Pia Jansson – N

Caroline Lam – N

Ann Kristin Bundlie – N

Body Fitness +163cm

Catharina Wettermark – S

Cici Benjaminsson – S

Lina Eklund – S

Marie Gibbon – S

Dorthe Hoffmann – D

Katarina Tunturi – F

Riikka Alasalmi – F

Nina Sandvoll Moe – N

Ann Merethe Gudhus – N

Mona Solli – N

Fitness

Sofie Nordenberg – S

Marjo Krishi – F

Nora Yrjölä – F

Onkos Virosta lähdössä muita kuin Ott?

mai 21, 2006 at 6:57 p.l. #83972

In reply to: Nutrition Outlet Grand Prix International 2006

Arnold

Member

Herrar Classic Bodybuilding -178 cm R 1 R 2 R 3 Total-

Pl: Namn: Förening: Po Pl Po Pl Po Pl poäng

1 Imre Vähi Estland 5 1 8 2 5 1 13

2 Germain Louisa Team Hardcore Alison Maria, Holland 10 2 7 1 10 2 17

3 Martin Alexandersson Team reFORM, Västerås 15 3 16 3 15 3 31

4 Patrik Andersson Team Gymbolaget, Linköping 23 4 19 4 21 4 40

5 Tommy Liekola Team dXb Nutrition, Alingsås 23 5 25 5 24 5 49

6 Heidar Heidarsson Island 30 6 x x x x 30*

7 Tellis Katsogiannis Forshaga AK 35 7 x x x x 35*

Herrar Classic Bodybuilding +178 cm R 1 R 2 R 3 Total-

Pl: Namn: Förening: Po Pl Po Pl Po Pl poäng

1 Kristj?n Sam?elsson Island 5 1 5 1 5 1 10

2 Jack Ronnovius Träningsakademin, Helsingborg 10 2 10 2 10 2 20

3 Seth Ronland Team Gymgrossisten, Trollhättan 20 4 15 3 18 4 33

4 Mats Egelstig Omni Team, Stockholm 15 3 21 4 17 3 38

5 Stefan Alexandersson Carpe Diem, Strängnäs 26 5 23 5 25 5 48

6 Christer Ny Motiva Sportsclub, Karlshamn 34 6 34*

7 Sigmund Olav Lie Team Fitnessplanet 35 8 35*

8 Torbjörn Swedin Team Gymgrossisten, Trollhättan 35 7 35*

Damer Bodyfitness Nybörjare R 1 R 2 R 3 Total-

Pl: Namn: Förening: Po Pl Po Pl Po Pl poäng

1 Anna Lübeck MM Sports, Göteborg 11 2 5 1 8 2 24

2 Malin Östensson Team Umeå Atlet 6 1 12 2 7 1 25

3 Nicole Froidevaux Team HälsaFitness, Solna 18 4 17 3 17 3 52

4 Annika Stark Team Hälsan, Halmstad 16 3 19 4 20 4 55

5 Lina Johansson MM Sports, Göteborg 29 5 23 5 23 5 75

6 Madelene Westbom WARG Body Fitness TEAM, Göteborg 32 7 34 6 66*

7 Josefin Persson Team Umeå Atlet 31 6 36 8 67*

8 Camilla Davour Team Gymbolaget, Linköping 37 8 34 7 71*

9 Amany Afifi Flex Gym, Tyresö 45 9 45 9 90*

Damer Bodyfitness Grand Prix R 1 R 2 R 3 Total-

Pl: Namn: Förening: Po Pl Po Pl Po Pl poäng

1 Åsa Hällstorp Team Recoverysport.se, Ystad 6 1 8 2 6 1 20

2 Ljuba Pantovic-Subotic Extreme Gym, Belgrad, Serbien-Mo 9 2 7 1 9 2 25

3 Heidr?n Sigurdardóttir Island 15 3 15 3 15 3 45

4 Maria Andersson Coach Online, Karlstad 20 4 20 4 20 4 60

5 Kristin Kristj?nsdóttir Island 25 5 25 5 25 5 75

Herrar Nybörjare -80 kg R 1 R 2 R 3

Pl: Namn: Förening: Po Pl Po Pl Po Pl

3 Fetyan Daoud Omni Team, Stockholm 15 3 15 3 15 3 30

1 Thomas Malmborg Team http://www.Byggmuskler.nu, Höllviken 5 1 5 1 5 1 10

2 Mikael Eckard Team Fairing, Järfälla 10 2 10 2 10 2 20

Damer Nybörjare R 1 R 2 R 3

Pl: Namn: Förening: Po Pl Po Pl Po Pl

1 Kerstin Nilsson Athletic & Fitness Club, Torsby 5 1 5 1 5 1 10

Herrar Overall Grand Prix R 1 R 2 R 3 Total-

Pl: Namn: Förening: Po Pl Po Pl Po Pl poäng

1 Darius Karpinski Polen 5 1 5 1 5 1 10

2 Igor Milanovic Extreme Gym, Belgrad 10 2 12 2 13 3 25

3 Jerry Ossi Finland 15 3 20 4 12 2 32

4 Ahmad Ahmad Form & Fitness, Malmö 20 4 15 3 20 4 35

5 Marko Dimitrijevic Extreme Gym, Belgrad, Serbien-Mo 26 5 24 5 25 5 49

6 Sasha Stankovic Extreme Gym, Belgrad, Serbien-Mo 33 6 x x x x 33*

7 Jari Mentula Finland 35 7 x x x x 35*

8 Magnus Bess J?li?sson Island 36 8 x x x x 36*

9 Sakawan Ahmed Team Gymgrossisten, Trollhättan 45 9 x x x x 45*

10 Lasse Andersson Team Nutrition Outlet, Västerås 50 10 x x x x 50*

Darius Karpinski 2006 Euroopa Absoluutne võitis ka NOGP 2006

mai 6, 2006 at 7:09 p.l. #7604

Topic: Oslo GP

in forum Kulturism & Fitness

AnneP

Member

Tänään kilpailtiin Oslossa kehonrakennuksen, Classic Bodybuildingin, Athletic Fitneksen ja naisten Bodyfitneksen amatööri GP kilpailu. Tässä tulokset:

Athletic Fitness Miehet -180 cm:

1. Allan Heitmann – Kaliber Gym FKK Norway

2. Kristian Sewén – Flex Gym Tyresö Sweden

3. Pierre Kärfstedt Kristinehamns – A&BK Sweden

4. Eirik Solen – Team Fitnessplanet Norway

5. Jørn Pettersen – Atletix Norway

Athletic Fitness Miehet +180 cm:

1.& Over All Glenn Agnar Eivindsen – Team Fitnessplanet Norway

2. Bjørn Reiten – Ålesund KFK Norway

3. Torkill Sager – Team Fitnessplanet Norway

4. Glenn Erik Iversen – Partner Gym KFK Norway

5. Ib Andre Brandshaug – Stavanger KFK Norway

Bodyfitness Naiset (-164 cm):

1. & Over all Monica S. Høyer – Kaliber Gym FKK Norway

2. Vibeke Henningsen – Haralds Gym Norway

3. Jeanette Hansen – Geir`s FKK

4. Andrea Eidesmo – Lasses Gym Norway

5. Maria Andersson – Coachonline Norway

Bodyfitness Naiset (+164 cm):

1. Janne Moland Johansen – Team Fitnessplanet Norway

2. Hei?r?n Sigur?ardóttir – Iceland

3. Nina Jeanett Furseth – Partner Gym KFK Norway

4. Johanne Aasbakk – Haralds Gym Norway

5. Hege Mathisen – Team Fitnessplanet Norway

Bodybuilding Naiset (-57 ja +57 samassa)

1. sekä Over all : Marthe Sundby

2. Jorun Steine

3. Catrin Rudling

Classic Bodybuilding -178cm

1. Bjørgulf Hansen

2. Yilmaz Dusunceli

3. Rein Egil Olaussen

4. Patrik Olsson

5. Daniel Thomsen

Classic Bodybuilding +178cm

1. Jack Ronnovius, voitti myös Over All:in

2. Allert Nilsen

3. Håvard Dønnestad

4. Sigmund Olav Lie

5. Tom Adam Antonsen

Bodybuilding -80kg

1. Ståle Sæterbø

2. Marius Graaterud

3. Daniel Myrvold

4. Ali Tabra

5. Kenneth Klasson

Bodybuilding -90 kg

1. Jerry Ossi ,myös OVER ALL VOITTAJA

2. Joel P Pascua

3. Roar Innlagen

4. Lasse Andersson

5. Peter Rudling

BB-100kg:

1. Kim Torgersen

2. Rune Gregersen

3. Kenneth Svensen

4. Kenneth Mandal

5. Magn?s Bess J?l?usson

BB+100kg:

1. Jari “Bull” Mentula + 3. Over All

2. Øyvind Fjeldseth

3. Lasse Edvardsen

4.Jan Vegar Gjerdrum

Paras poseeraaja: Daniel Myrvold

Huomenna illalla on kisoista galleriat Pakkotoisto.comissa. Mika Sirén ja Toni Bergholm olivat kuvaamassa kilpailua. He ovat vielä Oslossa, mutta laittoivat pari kuvaa nähtäville jo nyt. Nämä kuvat löytyy osoitteesta:

http://www.pakkotoisto.com/vbulletin/showt…?t=47708&page=2

aprill 16, 2006 at 8:12 p.l. #80397

In reply to: Ekspandri harjutusi ?

stainless

Member

http://www.ballyfitness.com/rapid_results/…gure8_exerc.asp

http://www.altusathletic.com/exercise_defa…rcisecat_id=18#

trüki googlesse “expander exercise”

märts 29, 2006 at 8:15 e.l. #7212

Topic: paluks hr. arnold tokko abi!

in forum Külastajate Küsimused

Anonüümne

Guest

ma uurisin kunagi fitnessi kohta ja hr. arnold postitas mulle ühe pika inglise keelse teksti fitnessi kohta.sellel tekstil pidi olema ka eestikeelne tõlge kuskil!?

hädasti oleks vaja!

aitäh!

tekst ise on siin:

A BIT OF HISTORY

Women have always been interested in beautiful and shaped physique but muscles and women is a relatively new combination. Women begun to exercise in gyms in the 1970-s, mainly as a girlfriends or wives of experienced men bodybuilders. They quickly noticed that their bodies responded to weight training in the similar way as the bodies of their men’s partners. So, the ladies wanted to compete and to compare their achievements.

The first Women’s World Championships took place in Los Angeles in 1979 and 1980 the first Ms. Olympia was staged in Philadelphia, Pennsylvania. Taking the above into consideration, we can say that women’s competitive bodybuilding has had nearly 25 years of experience. The idea was quickly spread among the IFBB National Federations and at the beginning of 1980-s more and more countries have begun to organize their Women’s National Championships. Nowadays, 30-40 National Teams participate in the World Women’s Bodybuilding and Fitness Championships.

The main goal of FEMALE BODYBUILDING has always been the same – to develop the body in terms of:

•SHAPE

•SYMMETRY

•MUSCULARITY

•MASS

•DEFINITION

However, the practical results were different in different periods of time. In the first phase of female bodybuilding development, let’s say the first 15 years, ladies used to train in the same manner as men and they were judged at the contests in the same manner as men.

As a result female bodybuilders have become heavier and more muscular year by year. Their bodyweight reached the level 60-70 kg at the contests and 80-90 kg off season. Progress in muscularity and definition was so big that the top women bodybuilders in the late 90-ties were so advanced that competitors from the early years didn’t look like true bodybuilders compared to them. It was too much even for the professional women bodybuilders.

In this point we have to realize, that there were no doping control at those times, so the top women bodybuilders could develop muscle mass easier and faster. They could also achieve very sharp definition, similar to that showed by men bodybuilders. IFBB implemented the doping tests at the 1986 World Men’s Bodybuilding Championships and then began to test also the top amateur women bodybuilders. Doping tests have never been applied to professional bodybuilders

(except tests for diuretics), so the development of amateur and professional female bodybuilding has gone its own, different ways. The problem of excessive muscle mass has never been so drastic in female amateur bodybuilding like in professional bodybuilding.

A wide discussion was started out in the IFBB in the middle of 90-s, how to change the trends and how to modify judging rules to stop the muscle mass race among women bodybuilders. Bodybuilding reached the barrier of acceptance by the society and the barrier of acceptance by female competitors. On the other hand, more and more female bodybuilders expressed their feelings that they don’t want to “overdevelop” their bodies. They preferred softer approach to physique competition. They wanted to use weight training to get firm, shapely bodies. As a result of this discussion, a new sport has been created – fitness.

FITNESS is a composition of:

• ATHLETIC DEVELOPMENT and

• ATHLETIC ABILITY

Fitness competitor not only need to have shapely, proportioned body, she need to perform a routine displaying her strength and flexibility. IFBB officially accepted fitness at the 1995 International Congress and the first amateur contests were held in 1996. Fitness has begun its successful carrier, which finally lead to further splitting. There are two types of fitness now:

 GYMNASTIC FITNESS, which includes 1- minute routine and

 BODY FITNESS, without a routine.

The number of competitors at the world and continental championships is still the same BODY FITNESS is a new sport discipline, implemented by the IFBB in 2002 to give a chance to compete for wide group of shapely women working out in gyms but with no gymnastic experience and gymnastic ability. It’s interesting that during the first phase of fitness development a common opinion was that female bodybuilding would die. It hasn’t happened. Women amateur bodybuilding still has its enthusiasts and its fans.

WHAT THE JUDGES ARE LOOKING FOR?

DEFINITIONS

BODY PROPORTIONS

General proportions: horizontal – broad shoulders, narrow waist; vertical – adequately long legs to shorter trunk. Also adequate arms, neck, head, feet.

BALANCE

All muscle groups should be developed to a similar degree. All bodyparts should be in harmony. No so called “weak points” or underdeveloped muscles.

SYMMETRY

Symmetry means that the same muscles, like right and left biceps, are similar in mass and shape.

MUSCLE MASS

How big, thick and full the muscles are? It is also called “the size” of the muscles. Muscle mass should be evaluated depending on the skeletal structure.

MUSCLE SHAPE

The curves of the muscle, from the beginning to the end. It depends greatly on the genetics, but may be corrected by a proper training.

MUSCLE DENSITY

Similar term: muscle maturity. The hardness of the muscle. It depends on the training experience and how much fat is stored inside the muscles.

SEPARATION

It means deep separation lines between the muscle groups, like deep vertical grooves between all thigh muscles.

DEFINITION

Also called striation or cut-up means that a lot of details are visible on the muscle surface. It is necessary to have thin skin, no fat, no water under it. And muscles should be hard. In the case of female competitor there is one more factor:

FEMININITY

We should have in mind that our target is to find out the best, ideal female physique. Muscular but still feminine shape physique..

DEFERENCIES IN PHYSIQUE ASSESSMENT OF FEMALE COMPETITORS

FEMALE BODYBUILDING

There are three bodyweight classes:

 up to 52 kg

 up to 57 kg

 over 57 kg

The competitors are judged in elimination round (if more than 15) and two other rounds: semifinal and final. The competitors shall wear two-piece bikini in all rounds and should be barefoot. The bikini bottom must cover two-third of the buttocks. No glasses, watches and jewelry. Skin creams and body oil may be used. The competitors perform:

SEMIFINAL:

– four compulsory poses in groups of five, in numerical order

– five compulsory poses in comparisons

FINAL:

– free posing routine (60 seconds)

– five compulsory poses as one group

– posedown (60 seconds)

Overall shape and harmonious, classical physique should be taken into consideration.

Good posture, correct anatomical structure, broad shoulders, high chest, straight legs, good overall proportions are key points. Good skin tone, no scars or tattoos. Muscular development must not be so big like in the case of male physique. Definition of a woman’s muscles must not be so sharp like men’s.

Competitors shall move in a graceful manner while being on stage. In the posing routine competitors should display their physique to the music. It should be smooth, well-choreographed routine. Compulsory poses and other poses may be included. Coordination and overall performance should be taken into consideration.

GYMNASTIC FITNESS

There are three height classes in women’s gymnastic fitness:

 160 cm

 167 cm

 over 167 cm

The competitors are judged in elimination round (if more than 15) and three other rounds:

SEMIFINAL:

Round 1: Two-piece bikini and high-heels. One-half of the buttocks must be covered.

G-strings are strictly prohibited in all rounds. The hair may be styled and jewelry may be worn.

First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: Routine (1 minute). Attire of her choice, props are permitted to some extend (can’t leave any substance or oil on the surface of the stage) body oil is prohibited. Competitors may be barefoot or in athletic shoes.

FINAL:

Round 3: Two-piece bikini and high-heels, like in Round 1. They perform four turns as one group. Additionally, competitors perform their routines, but this part is not judged.

The competitors perform four quarter-turns in rounds 1 and 3, also in comparisons. Judges should remember that they are judging female fitness, not female bodybuilding, so the muscularity, vascularity and definition of bodybuilding style are not acceptable in fitness. The athletes should be judged as “total package”.

Judges should take into consideration general impression of the physique, the overall athletic appearance and bearing, the overall image, the poise and self-confidence of the competitors. Additionally, the hair and facial beauty also is to be considered. The physique should be symmetrically developed, with balanced muscularity and good overall proportions. The muscle groups should have round and firm appearance with small amount of body fat. Physique should not be too muscular or too lean.

In round 2 only the fitness routine are judged, not the physique. This should be creative, unique routine performed at high speed. The overall impression is once again an important factor in judges evaluation. The routine should include strength elements (like straddles, leg extensions, push-ups) and flexibility movements (like splits, high kicks). The additional factor is showmanship, based on stage presence, charm and charisma of the competitors. The routine should be well-choreographed, performed with elegance and to the music.

BODY FITNESS

There are three height classes in women’s body fitness:

 158 cm

 164 cm

 over 164 cm

There are three rounds in body fitness but there are no routine, so all rounds are physique-assessment rounds. The competitors perform four quarter-turns in all rounds. This time the attires are different in each round and become an important factor.

SEMIFINAL:

Round 1: Two-piece bikini

The bikini should be plain, black in color, matt in texture. No ornamentation. It should cover minimum of ½ of the gluteus maximus. High-heels will be worn during this round. Black, classic stiletto pump, with a closed toe and heel should be worn. Platform high-heels will be strictly prohibited. The hair may be styled, jewelry is not permitted (except of wedding ring and/or small earrings). First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: One-piece swimsuit

This time color, material, texture at the discretion of the competitor. The swimsuit must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels must be classic stiletto pump, with a closed toe and heel, color at the competitor’s discretion. Platform high-heels will be strictly prohibited. The hair may be styled and jewelry may be worn. First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

FINAL:

Round 3: Two-piece bikini

Color, material, texture at the discretion of the competitor. The bikini must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels is worn in this round but the style and color is for choice of the competitor. Competitors perform only four turns as one group.

Platform high-heels will be strictly prohibited. The hair may be styled, jewelry may be worn. In all rounds the judge should first assess the overall athletic appearance of the physique.

The assessment, beginning with a general impression of the physique, should take into consideration the hair and facial beauty; the overall athletic development of the musculature; the presentation of a balanced, symmetrically developed physique; the condition of the skin and the skin tone and the athlete’s ability to present herself with confidence, poise and grace.

The muscle groups should have a round and firm appearance with a small amount of body fat. The physique should be free from deep muscle separation and/or striations. The skin tone should be smooth and healthy in appearance, and without cellulite. The face, hair and makeup should complement the “Total Package” presented by the athlete. It seems that all rounds are equal and may be judged in the same manner nut the judges must take into consideration that a competitor may present a different general impression while wearing a swimsuit with high-heels as opposed to a bikini with high-heels. Therefore, judges must ensure that this round is judged from a “fresh” perspective. The same is with the round 3. The competitors may present a different general impression while wearing a two-piece bikini of their own choosing.

.

TRAINING BASICS

BODYBUILDING GYMNASTIC FITNESS BODYFITNESS

Weight training Weight training Weight training

Aerobics Aerobics Aerobics

Dieting Dieting Dieting

Routine Flexibility (gymnastics)

Stretching

Routine

So, the basement of all three physique sports are: weight training, aerobics and dieting. Then, each sport has its own specific components.

Bodybuilder needs to practice 5 compulsory poses and free posing routine to the music of her choice. Several weeks are needed to prepare all these posing and routine.

In fitness, several months is needed to prepare the routine.

This include:

• The choice of music and composition of special sound effects

• Design and making of the special, attractive attire

• Selection of the strength and flexibility movements, design of the choreography

of the entire routine

• Training of the separate elements as well as entire routine

There is no problem with the routine in body fitness, so this type of fitness is widely available for women. Weight training is necessary in all three sports, however with different intensity and range.

The main target of female bodybuilders is to develop muscle mass to the champion level. They usually train 5-6 days in a week, no more than 1-2 bodyparts on a single workout. They do 3-4 exercises per bodypart and 3-4 sets per exercise. Repetitions are within the range of 8 to 12. They do a lot of exercises with free weights and use a special Weider Training Principles to increase the intensity: Progressive Overload, Pyramiding, Forced Reps, etc.

Usually they use training cycles during the year .The main cycles are:

• strength cycle

• mass building cycle

• definition cycle

Additionally, they train aerobics but no more than 3 times a week for 30-40 minutes during a year and in the precontest cycle (the last 12-14 weeks).

They increase the number of aerobic workouts to 5-6 per week and make them longer – about 60 minutes.

There are different targets in fitness and body fitness training.

There is no necessary to develop muscle mass over accepted limits, except the situation some bodypart is weaker and the competitor wants to develop it to achieve better symmetry and harmony of her physique. But generally the main target of fitness girl is to keep the lean, firm muscles with smaller bodyweight differences within a year. Most of fitness competitor use only two cycles:

• body quality cycle

• precontest cycle

In reference to fitness, there are additional targets: the girl needs to have enough strength and energy to perform the 1-minute very dynamic routine. This problem doesn’t exists in body fitness.

This involves not only the training techniques but also dieting with a bit higher consumption of carbohydrates to cover the higher demands for energy.

The fitness competitors usually train four days in a week, using the simple split training system: two days on – one day off – two days on. Sometimes they use the system: three days on – one day off – one day on. They do 4-5 exercises and 3-4 sets per exercise. The rage of repetition is a bit higher:12-15 per sets with the loads of about 70% of that used by bodybuilders. They train faster, more dynamic than bodybuilders and used shorter brakes between sets. Regarding the aerobics they train 5-6 times per week for 60 minutes during the year and increase it to 2 times per day for 7 days per week, if necessary.

märts 24, 2006 at 6:53 p.l. #77260

In reply to: FITNESS

Arnold

Member

Teks on olemas ka Eesti keeles , kuid väga vigases tõleks.

Lugege hoolega, siit peaks välja kooruma, mis vahe on kulturismil ja fitnessil.

EUROPEAN BODYBUILDING & FITNESS FEDERATION

INTERNATIONAL COACHES, TRAINERS & JUDGES COURSE

BUDAPEST, HUNGARY, MAY 2004

FEMALE BODYBUILDING, FITNESS

& BODY FITNESS

by Andrew Michalak, M.Sc.

EBFF Judges Committee

Member

A BIT OF HISTORY

Women have always been interested in beautiful and shaped physique but muscles and women is a relatively new combination. Women begun to exercise in gyms in the 1970-s, mainly as a girlfriends or wives of experienced men bodybuilders. They quickly noticed that their bodies responded to weight training in the similar way as the bodies of their men’s partners. So, the ladies wanted to compete and to compare their achievements.

The first Women’s World Championships took place in Los Angeles in 1979 and 1980 the first Ms. Olympia was staged in Philadelphia, Pennsylvania. Taking the above into consideration, we can say that women’s competitive bodybuilding has had nearly 25 years of experience. The idea was quickly spread among the IFBB National Federations and at the beginning of 1980-s more and more countries have begun to organize their Women’s National Championships. Nowadays, 30-40 National Teams participate in the World Women’s Bodybuilding and Fitness Championships.

The main goal of FEMALE BODYBUILDING has always been the same – to develop the body in terms of:

•SHAPE

•SYMMETRY

•MUSCULARITY

•MASS

•DEFINITION

However, the practical results were different in different periods of time. In the first phase of female bodybuilding development, let’s say the first 15 years, ladies used to train in the same manner as men and they were judged at the contests in the same manner as men.

As a result female bodybuilders have become heavier and more muscular year by year. Their bodyweight reached the level 60-70 kg at the contests and 80-90 kg off season. Progress in muscularity and definition was so big that the top women bodybuilders in the late 90-ties were so advanced that competitors from the early years didn’t look like true bodybuilders compared to them. It was too much even for the professional women bodybuilders.

In this point we have to realize, that there were no doping control at those times, so the top women bodybuilders could develop muscle mass easier and faster. They could also achieve very sharp definition, similar to that showed by men bodybuilders. IFBB implemented the doping tests at the 1986 World Men’s Bodybuilding Championships and then began to test also the top amateur women bodybuilders. Doping tests have never been applied to professional bodybuilders

(except tests for diuretics), so the development of amateur and professional female bodybuilding has gone its own, different ways. The problem of excessive muscle mass has never been so drastic in female amateur bodybuilding like in professional bodybuilding.

A wide discussion was started out in the IFBB in the middle of 90-s, how to change the trends and how to modify judging rules to stop the muscle mass race among women bodybuilders. Bodybuilding reached the barrier of acceptance by the society and the barrier of acceptance by female competitors. On the other hand, more and more female bodybuilders expressed their feelings that they don’t want to “overdevelop” their bodies. They preferred softer approach to physique competition. They wanted to use weight training to get firm, shapely bodies. As a result of this discussion, a new sport has been created – fitness.

FITNESS is a composition of:

• ATHLETIC DEVELOPMENT and

• ATHLETIC ABILITY

Fitness competitor not only need to have shapely, proportioned body, she need to perform a routine displaying her strength and flexibility. IFBB officially accepted fitness at the 1995 International Congress and the first amateur contests were held in 1996. Fitness has begun its successful carrier, which finally lead to further splitting. There are two types of fitness now:

 GYMNASTIC FITNESS, which includes 1- minute routine and

 BODY FITNESS, without a routine.

The number of competitors at the world and continental championships is still the same BODY FITNESS is a new sport discipline, implemented by the IFBB in 2002 to give a chance to compete for wide group of shapely women working out in gyms but with no gymnastic experience and gymnastic ability. It’s interesting that during the first phase of fitness development a common opinion was that female bodybuilding would die. It hasn’t happened. Women amateur bodybuilding still has its enthusiasts and its fans.

WHAT THE JUDGES ARE LOOKING FOR?

DEFINITIONS

BODY PROPORTIONS

General proportions: horizontal – broad shoulders, narrow waist; vertical – adequately long legs to shorter trunk. Also adequate arms, neck, head, feet.

BALANCE

All muscle groups should be developed to a similar degree. All bodyparts should be in harmony. No so called “weak points” or underdeveloped muscles.

SYMMETRY

Symmetry means that the same muscles, like right and left biceps, are similar in mass and shape.

MUSCLE MASS

How big, thick and full the muscles are? It is also called “the size” of the muscles. Muscle mass should be evaluated depending on the skeletal structure.

MUSCLE SHAPE

The curves of the muscle, from the beginning to the end. It depends greatly on the genetics, but may be corrected by a proper training.

MUSCLE DENSITY

Similar term: muscle maturity. The hardness of the muscle. It depends on the training experience and how much fat is stored inside the muscles.

SEPARATION

It means deep separation lines between the muscle groups, like deep vertical grooves between all thigh muscles.

DEFINITION

Also called striation or cut-up means that a lot of details are visible on the muscle surface. It is necessary to have thin skin, no fat, no water under it. And muscles should be hard. In the case of female competitor there is one more factor:

FEMININITY

We should have in mind that our target is to find out the best, ideal female physique. Muscular but still feminine shape physique..

DEFERENCIES IN PHYSIQUE ASSESSMENT OF FEMALE COMPETITORS

FEMALE BODYBUILDING

There are three bodyweight classes:

 up to 52 kg

 up to 57 kg

 over 57 kg

The competitors are judged in elimination round (if more than 15) and two other rounds: semifinal and final. The competitors shall wear two-piece bikini in all rounds and should be barefoot. The bikini bottom must cover two-third of the buttocks. No glasses, watches and jewelry. Skin creams and body oil may be used. The competitors perform:

SEMIFINAL:

– four compulsory poses in groups of five, in numerical order

– five compulsory poses in comparisons

FINAL:

– free posing routine (60 seconds)

– five compulsory poses as one group

– posedown (60 seconds)

Overall shape and harmonious, classical physique should be taken into consideration.

Good posture, correct anatomical structure, broad shoulders, high chest, straight legs, good overall proportions are key points. Good skin tone, no scars or tattoos. Muscular development must not be so big like in the case of male physique. Definition of a woman’s muscles must not be so sharp like men’s.

Competitors shall move in a graceful manner while being on stage. In the posing routine competitors should display their physique to the music. It should be smooth, well-choreographed routine. Compulsory poses and other poses may be included. Coordination and overall performance should be taken into consideration.

GYMNASTIC FITNESS

There are three height classes in women’s gymnastic fitness:

 160 cm

 167 cm

 over 167 cm

The competitors are judged in elimination round (if more than 15) and three other rounds:

SEMIFINAL:

Round 1: Two-piece bikini and high-heels. One-half of the buttocks must be covered.

G-strings are strictly prohibited in all rounds. The hair may be styled and jewelry may be worn.

First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: Routine (1 minute). Attire of her choice, props are permitted to some extend (can’t leave any substance or oil on the surface of the stage) body oil is prohibited. Competitors may be barefoot or in athletic shoes.

FINAL:

Round 3: Two-piece bikini and high-heels, like in Round 1. They perform four turns as one group. Additionally, competitors perform their routines, but this part is not judged.

The competitors perform four quarter-turns in rounds 1 and 3, also in comparisons. Judges should remember that they are judging female fitness, not female bodybuilding, so the muscularity, vascularity and definition of bodybuilding style are not acceptable in fitness. The athletes should be judged as “total package”.

Judges should take into consideration general impression of the physique, the overall athletic appearance and bearing, the overall image, the poise and self-confidence of the competitors. Additionally, the hair and facial beauty also is to be considered. The physique should be symmetrically developed, with balanced muscularity and good overall proportions. The muscle groups should have round and firm appearance with small amount of body fat. Physique should not be too muscular or too lean.

In round 2 only the fitness routine are judged, not the physique. This should be creative, unique routine performed at high speed. The overall impression is once again an important factor in judges evaluation. The routine should include strength elements (like straddles, leg extensions, push-ups) and flexibility movements (like splits, high kicks). The additional factor is showmanship, based on stage presence, charm and charisma of the competitors. The routine should be well-choreographed, performed with elegance and to the music.

BODY FITNESS

There are three height classes in women’s body fitness:

 158 cm

 164 cm

 over 164 cm

There are three rounds in body fitness but there are no routine, so all rounds are physique-assessment rounds. The competitors perform four quarter-turns in all rounds. This time the attires are different in each round and become an important factor.

SEMIFINAL:

Round 1: Two-piece bikini

The bikini should be plain, black in color, matt in texture. No ornamentation. It should cover minimum of ½ of the gluteus maximus. High-heels will be worn during this round. Black, classic stiletto pump, with a closed toe and heel should be worn. Platform high-heels will be strictly prohibited. The hair may be styled, jewelry is not permitted (except of wedding ring and/or small earrings). First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: One-piece swimsuit

This time color, material, texture at the discretion of the competitor. The swimsuit must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels must be classic stiletto pump, with a closed toe and heel, color at the competitor’s discretion. Platform high-heels will be strictly prohibited. The hair may be styled and jewelry may be worn. First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

FINAL:

Round 3: Two-piece bikini

Color, material, texture at the discretion of the competitor. The bikini must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels is worn in this round but the style and color is for choice of the competitor. Competitors perform only four turns as one group.

Platform high-heels will be strictly prohibited. The hair may be styled, jewelry may be worn. In all rounds the judge should first assess the overall athletic appearance of the physique.

The assessment, beginning with a general impression of the physique, should take into consideration the hair and facial beauty; the overall athletic development of the musculature; the presentation of a balanced, symmetrically developed physique; the condition of the skin and the skin tone and the athlete’s ability to present herself with confidence, poise and grace.

The muscle groups should have a round and firm appearance with a small amount of body fat. The physique should be free from deep muscle separation and/or striations. The skin tone should be smooth and healthy in appearance, and without cellulite. The face, hair and makeup should complement the “Total Package” presented by the athlete. It seems that all rounds are equal and may be judged in the same manner nut the judges must take into consideration that a competitor may present a different general impression while wearing a swimsuit with high-heels as opposed to a bikini with high-heels. Therefore, judges must ensure that this round is judged from a “fresh” perspective. The same is with the round 3. The competitors may present a different general impression while wearing a two-piece bikini of their own choosing.

.

TRAINING BASICS

BODYBUILDING GYMNASTIC FITNESS BODYFITNESS

Weight training Weight training Weight training

Aerobics Aerobics Aerobics

Dieting Dieting Dieting

Routine Flexibility (gymnastics)

Stretching

Routine

So, the basement of all three physique sports are: weight training, aerobics and dieting. Then, each sport has its own specific components.

Bodybuilder needs to practice 5 compulsory poses and free posing routine to the music of her choice. Several weeks are needed to prepare all these posing and routine.

In fitness, several months is needed to prepare the routine.

This include:

• The choice of music and composition of special sound effects

• Design and making of the special, attractive attire

• Selection of the strength and flexibility movements, design of the choreography

of the entire routine

• Training of the separate elements as well as entire routine

There is no problem with the routine in body fitness, so this type of fitness is widely available for women. Weight training is necessary in all three sports, however with different intensity and range.

The main target of female bodybuilders is to develop muscle mass to the champion level. They usually train 5-6 days in a week, no more than 1-2 bodyparts on a single workout. They do 3-4 exercises per bodypart and 3-4 sets per exercise. Repetitions are within the range of 8 to 12. They do a lot of exercises with free weights and use a special Weider Training Principles to increase the intensity: Progressive Overload, Pyramiding, Forced Reps, etc.

Usually they use training cycles during the year .The main cycles are:

• strength cycle

• mass building cycle

• definition cycle

Additionally, they train aerobics but no more than 3 times a week for 30-40 minutes during a year and in the precontest cycle (the last 12-14 weeks).

They increase the number of aerobic workouts to 5-6 per week and make them longer – about 60 minutes.

There are different targets in fitness and body fitness training.

There is no necessary to develop muscle mass over accepted limits, except the situation some bodypart is weaker and the competitor wants to develop it to achieve better symmetry and harmony of her physique. But generally the main target of fitness girl is to keep the lean, firm muscles with smaller bodyweight differences within a year. Most of fitness competitor use only two cycles:

• body quality cycle

• precontest cycle

In reference to fitness, there are additional targets: the girl needs to have enough strength and energy to perform the 1-minute very dynamic routine. This problem doesn’t exists in body fitness.

This involves not only the training techniques but also dieting with a bit higher consumption of carbohydrates to cover the higher demands for energy.

The fitness competitors usually train four days in a week, using the simple split training system: two days on – one day off – two days on. Sometimes they use the system: three days on – one day off – one day on. They do 4-5 exercises and 3-4 sets per exercise. The rage of repetition is a bit higher:12-15 per sets with the loads of about 70% of that used by bodybuilders. They train faster, more dynamic than bodybuilders and used shorter brakes between sets. Regarding the aerobics they train 5-6 times per week for 60 minutes during the year and increase it to 2 times per day for 7 days per week, if necessary.

märts 19, 2006 at 8:00 p.l. #76363

In reply to: õlaprobleem

Arnold

Member

Soovitan põhjalikult tudeerida teksti :

KINESIOLOGY AND BIOMECHANICS OF SHOULDER JOINT MOVEMENTS ON RESISTANCE TRAINING EXERCISES

By Professor Maur?cio de Arruda Campos, Ph.Ed.

Anatomy of the Shoulder Joint

The shoulder girdle is made up of the clavicle and the scapula. The articulations within the shoulder girdle are the sternoclavicular, acromioclavicular and the coracoclavicular joints. The shoulder girdle articulates with the trunk at the sternum in a joint called sternoclavicular, with the thorax at the scapulothoracic joint and with the upper extremity with the humerus at the glenoumeral joint.

The anatomical landmarks of the scapula that are of great importance for a good analysis and comprehension of shoulder movements are: the anterior and superior surfaces, the supraspinous, infraspinous, subscapular and glenoid fossa, the coracoid and acromion processes and the coracoacromial arch. The head, neck, greater and lesser tuberosities of the humerus are also very important anatomical landmarks for this bone.

The sternoclavicular joint is very unstable because there is no bony prominence that helps to hold the two bones together. This joint is the site for most of the movements of the scapula (elevation, depression, upward rotation, downward rotation, abduction and adduction) and is also were the axis of rotation is located for the movements of the shoulder girdle. It absorbs sideward impacts of the shoulder and has four ligaments that provide the stability for the articulation of the two bones.

The acromioclavicular joint functions to absorb the stress of impacts on the shoulder and also have weak bony arrangements, thus poor stability.

The coracoclavicular joint has a ligament arrangement that reinforce the weak acromioclavicular articulation by transferring the force applied to the acromion process of the scapula to the clavicle.

Although there is no real bone-to-bone articulation between the acromion process and the coracoid process, there is the very important coracoacromial ligament that binds these two bony prominences. This ligament is of great importance as a buffer for the rotator cuff muscles (supraespinatus, infraespinatus, subscapular and teres minor) that run superior, posterior and anterior to the humeral head and can be subjected to pressure and impact from the acromion process during the performance of over arm movements.

The shoulder joint is designed to provide great mobility and because of this its stability is reduced. The muscular arrangement of the shoulder girdle and the shoulder joint is designed to provide the stability that lacks as a result of weak bony and ligamentous arrangements. The muscles are strong enough to provide necessary stability, but the lack of upper body strength accounts for a great deal of injuries at the shoulder region.

The shoulder joint is made up of the articulation of the scapula (glenoid fossa) and the head of the humerus. Less than half of the head of the humerus is in the socket at any one time and because of this the bony arrangement of the shoulder joint is weak. To help stabilize the joint there is a labrum or lip of cartilage that encircles the outer fossa to increase its depth to assist in keeping the head of humerus in place. The shoulder is a multi-axial joint (produces movements in three planes and axis). The glenoid fossa is directed slightly anteriorly providing a little more stability to backward movements of the humerus, but on the other side leaves the forward position more vulnerable to dislocations. As any other joint in the human body the stability of the shoulder depends on the bony, ligamentous and muscular arrangement and a joint that is designed for mobility like the shoulder joint have weak bony and ligamentous arrangements depending much more on its muscular strength and arrangement for stability. This is why it’s so important to have a good knowledge of shoulder mechanics and good technique to prevent injuries at this joint during resistance exercises.

Muscles of the Shoulder Joint

The intrinsic musculature that surrounds the shoulder joint is arranged to produce a very good stability. Part of these intrinsic muscles (four) is called the rotator cuff and has large stabilizing components that are directed medially. Thus, regardless of the humerus position, the rotator cuff is responsible for the maintenance of the head of the humerus close to the glenoid fossa. The contraction of the deltoid muscle, for example, produces an upward translation of the head of the humerus that must be counteracted by the components of depression from the rotator cuff muscles. Further stability is provided via the long head of biceps brachii (anteriorly) and triceps (posteriorly). As these muscles are antagonists the biceps have a greater stabilizing component when the shoulder joint is extended and vice-versa. As with the deltoid muscle, the upward component of these muscles (biceps and triceps) must be counteracted by the depression components of the rotator cuff muscles. Most of the other muscles also have some stabilizing component at the shoulder but their main function is to move the joint so they are not considered stabilizer but movers and they are part of the extrinsic musculature.

The muscles and the movements they produce at the shoulder complex are demonstrated at the table bellow:

SHOULDER JOINT MUSCLES AND THEIR ACTIONS

MOVEMENTS MUSCLES JOINTS THEY CROSS

Flexion

Biceps Brachii

Anterior Deltoid

Coracobrachialis

Pectoralis Major (clavicular) Shoulder/Elbow/Radioulnar

Shoulder

Shoulder

Shoulder

Extension Posterior Deltoid

Tr?ceps

Latissimus Dorsi

Teres Major Shoulder

Shoulder / Elbow

Shoulder

Shoulder

Abduction Middle Deltoid

Supraespinatus Shoulder

Shoulder

Adduction Pectoralis Major

Latissimus Dorsi

Teres Major Shoulder / Sternoclavicular

Shoulder

Shoulder

Medial Rotation Latissimus Dorsi

Teres Major

Subscapularis

Anterior Deltoid

Pectoralis Major Shoulder

Shoulder

Shoulder

Shoulder

Shoulder

Lateral Rotation Infraespinatus

Teres Minor

Posterior Deltoid

Shoulder

Shoulder

Shoulder

Horizontal Adduction Pectoralis Major

Coracobrachialis

Anterior Deltoid Shoulder / Sternoclavicular

Shoulder

Shoulder

Horizontal Abduction Triceps

Posterior Delt Elbow/ Shoulder

Shoulder

Mechanics of Arm Abduction

The nature of arm abduction is interesting and complex. The coordination of the shoulder complex not only allows the mobility necessary for the reaching, grasping and throwing functions of the upper extremity but also provides the structures necessary to stabilize an inherently weak bony and ligamentous arrangement. The motion of the scapula, clavicle and humerus to achieve full elevation of the arm is called Scapulohumeral Rhythm.

The supraespinatus initiates the first few degrees of shoulder abduction because this muscle has a better angle of pull than the deltoid at the beginning of the movement. At initial stages, the stabilizing component is actually a dislocating one, because it is directed in such a way that it pulls the head of the humerus upward into the inferior side of the acromion process. To overcome this problem two thing occur: 1) As the humerus abducts, the scapula upwardly rotates at a ratio of 3:2, that is, the glenoid fossa rotates upward 2 degrees for every 3 degrees of humeral abduction. This action moves the acromion process out of the way as the greater tuberosity of the humerus approaches. 2) The rotator cuff muscles tense to stabilize the humeral head against the glenoid fossa so that the component of the deltoid muscle (that would tend to displace the humerus upward) is neutralized. Three of the rotator cuff muscles (infraespinatus, subscapularis and teres minor) have downward components to perform this stabilization.

Shoulder impingement Syndrome

Shoulder impingement syndrome is a common cause of shoulder and upper extremity pain and dysfunction in both athletic and nonathletic populations. It can occur in any age group and at various activity levels. Typically impingement occurs in athletes or workers who engage in repetitive overhead activities. Repetitive discrete or continuous skills that require the shoulder joint to be abducted of forward flexed and medially rotated cause shoulder pain in a significant number of athletes. Some people call this syndrome, the rotator cuff impingement syndrome, although only one rotator cuff muscle is impinged. The long head of the biceps brachii muscle (which is not part of rotator cuff muscle) also becomes impinged. The inflammation occurs from the squeezing of the supraespinatus tendon, which passes over the head of the humerus and under the coracoacromial ligament. The latter two structures make us what is known as the coracoacromial arch.

The compression of the head of the humerus upward and inward to the glenoid fossa and the coracoacromial arch is a motion that should be prevented by those muscles that have force components downward and that stabilize the humerus against the upwardly directed forces. The stabilizing muscles are those that have a downward force components when the arm is abducted of flexed mainly over the shoulder height.

Most functional glenohumeral motions occur in the same plane as the scapula which is approximately 30 to 45 degrees anterior to the frontal plane of the body. In this position, muscles are aligned optimally and the inferior joint capsule is not twisted.

All four articulations of the shoulder must act together in order for proper shoulder motion to occur. The contribution of each articulation is necessary for full range of motion of the humerus. In the first 30-40 degrees of elevation the scapula moves little if at all. As elevation continues, the scapula rotates upward 1 degree for every two degrees of humeral elevation. The maximum amount of scapular rotation is about 60 degrees and since total elevation typically equals 180 degrees, the glenohumeral joint contributes about 90 to 120 degrees of the total elevation.

Normal Scapulohumeral rhythm insures optimal position of the humeral head in the glenoid fossa thereby ensuring full range of motion and normal muscle (mainly the deltoid) length-tension relationships. During elevation, the humerus also needs to medially rotate to prevent its greater tuberosity from impacting against the acromion.

Proper muscle function is also necessary to achieve full elevation of the arm. As the elevation of the humerus occur, the serratus anterior and the upper and lower trapezius muscles combine to form a force couple that upwardly rotates the scapula. The rotator cuff muscles are also important in normal mechanics of elevation. The supraespinatus helps the deltoid in abduction and is generally considered the most responsible for the initiation of this movement. As well, the supraespinatus is described as a stabilizer, functioning to position the head of the humerus on the glenoid fossa and to compress it against the glenoid. All the other muscles of the rotator cuff contract together to form help depress the head of the humerus. Thus these muscles are responsible for the dynamic stability of the shoulder. This depression of the humeral head is extremely important to prevent the head of the humerus to impact against the coracoacromial arch or acromion.

Any condition that causes a narrowing of the subacromial space or enlargement of subacromial structures (mainly the supraespinatus tendon, the tendon of the long head of biceps and subacromial bursa) can also lead to impingement of these structures. Structural and physiological abnormalities can promote impingement. Structural etiologies include a curved acromion, calcium deposits, osteophytes, a thickened bursa, thickened ligaments or anything that diminishes the subacromial space.

Physiological etiologies include excessive superior dislocation of the humeral head due to weakness of the rotator cuff muscles or impairment of the Scapulohumeral rhythm secondary to poor neuromuscular coordination or weakness of the muscles that promotes scapular upward rotation.

Joint laxity is another cause of secondary impingement due to glenohumeral joint instability. Movements with excessive range of motion that increase joint laxity may lead to instability of the glenohumeral joint. Some examples of movements are excessive horizontal abduction at the bench press exercise or at the pectoral machine with the shoulder joint abducted 90 degrees and laterally rotated.

Glenohumeral joint capsule tightness may also contribute to shoulder impingement. The tightness of the posterior capsule can lead to increased anterior gliding and increased superior migration of the humeral head during elevation.

Tightness of the inferior capsule diminishes the amount of inferior movement of the head of humerus and if the head is not able to depress, the subacromial space is diminished, increasing the likelihood of impingement.

Another area of consideration is called “the critical zone”, an area of hipovascularity in the distal supraespinatus muscle tendon. When the arm is adducted the head of the humerus compresses the supraespinatus tendon leading to lack of blood flow to this region of the muscle. This reduced circulation may indeed hasten the microscopic degenerative changes in the supraespinatus tendon.

Conclusion

Maximizing shoulder function is dependent on identifying and modifying structural, biomechanical or Kinesiological parameters. Many structural problems may need surgical correction in order to promote adequate subacromial space. Most biomechanical and Kinesiological problems may be prevented with a selection of safe exercises and proper form or can be treated conservatively.

Normal strength of the direct humeral head depressors (teres minor, infraespinatus and subscapularis muscles) and normal joint capsule laxity are the key to successful management of shoulder impingement.

Strengthening of the rotator cuff muscles is paramount to improve dynamic inferior glide or humeral depression mainly during overhead exercises.

Strengthening of the scapular muscles is critical to allow for proper upward rotation of the scapula and to create a stable platform for humeral movement and prevent excessive approximation between the head of humerus and the coracoacromial arch, thus enhancing both stability and mobility of the shoulder complex.

Restoration from tightness to normal joint capsule laxity and/or prevention of joint capsule excessive laxity can not be overlooked on the prescription of exercises. Mobilization and stretch techniques to improve posterior capsule flexibility and to improve inferior humeral glide may prevent upward migration of the humeral head during overhead activities. Also, a special care with excessive range of motion on selected exercises and arm positions may prevent excessive joint laxity in one particular side of the joint leading to imbalance and to both static and dynamic instability of it.

With all these safety considerations most athletes could plan a very effective and safe shoulder exercises program that will enhance the stability of this joint and strengthen the muscles that surround it with a very low risk of injuries or chronic degenerative syndromes of the shoulder joint.

Professor Maur?cio de Arruda Campos

Professor of Kinesiology, Biomechanics and Fitness from the Faculty of Physical Education of the University of Franca – UNIFRAN;

Professor of the Specialization Course of Strength training and Conditioning from the Faculty of Physical Education of the University Claretianas –CEUCLAR;

Scientific Director from the Brazilian Federation of Bodybuilding and Fitness and Coach for the Brazilian Male Bodybuilding Team;

Member of the Scientific Committee from the European Federation of Bodybuilding and Fitness;

General Secretary of the Brazilian Association for Studies and Control of Doping;

Owner of a Gym called F?sico & Forma since 1989;

Biomechanics advisor for “NakaGym” Weight Training Equipment Industry;

Author of four books in the area of Kinesiology and Biomechanics of Resistance Exercises

aprill 25, 2005 at 2:57 p.l. #4489

Topic: WFF fitnessi euroopa meistrivõistluste pildid

in forum Kulturism & Fitness

vend vähk

Moderator

Tere! Lisasin aadressile http://pilt.ee/vendv uue kataloogi sellest Riias nädalavahetusel toimunud üritusest. Homme jätkan piltide alla laadimist sellele aadressile. Vabandan piltide kehva kvaliteedi pärast, aga parem ikka kui mitte midagi. Juhin siinkohal tähelepanu Argo Aderi supervormile, mille eest teda ka finaalis athletic kategoorias absoluutselt teiseks tunnistati.