Best famous health fitness persian website

The specialized site of bodybuilding and fitness has been particularly booming in the last 2 years due to staying at home and sports clubs being closed. 

We must exercise to strengthen and develop muscles and achieve a beautiful and fit body. Online consultation with experienced bodybuilding and fitness trainers using a specialized bodybuilding site is one of the ways to achieve a beautiful body with strengthening and bulking of body muscles and organs, even at home. 

Expert bodybuilding and fitness trainers know what kind of nutrition should be included in their training program even for people who have lost weight in order to reach their ideal weight. The weight step for all sports, including bodybuilding , can be used both for weight gain and weight loss.

Fitness is a broad term that has a different meaning for each person, but it refers to optimal and overall physical health. Fitness means not only physical health , but also emotional and mental health. That is, fitness determines all aspects of your health. Because smart eating and active living are essential for fitness.

We will review the types of fitness in this article and describe fitness or bodybuilding in full.

What are bodybuilding and its features?

Bodybuilding is the use of combined aerobic, anaerobic, resistance and strength exercises to build muscle with weight by muscle hypertrophy for aesthetic purposes. Powerlifting and bodybuilding are two sports close to each other but distinct, because powerlifting focuses more on strength, but bodybuilding focuses more on physical appearance instead of strength. The features of bodybuilding are:Increasing bone density and preventing osteoporosis in old age.

More blood supply to all body parts
Regular release of body hormones
Fitness and body beauty
Increase in strength
Increasing agility and speed of action
More flexibility

What are fitness and its features?

Maintaining a good level of physical fitness is important. However , fitness, physical fitness or fitness alone is not decisive and many factors can play a role in this.

Experts define physical fitness as "a person's ability to perform daily activities with optimal performance, endurance, and strength while managing illness, fatigue, stress, and reduced inactivity."

This description goes beyond the ability to run fast or lift heavy weights.

What are the five main components of physical fitness?Physical strength and endurance to perform physical challenges (preventing some problems of having sudden and intense explosive movements with high intensity).

Body composition can change without changing weight. (Proportion of fat, muscle, etc.)

Strengthening the heart and blood vessels and the respiratory system, reducing diseases such as diabetes, osteoporosis, etc.

Increased muscle strength due to muscle fiber hypertrophy and neurological changes More flexibility by stretching.

As a result, when it comes to fitness , it depends on how well a person fulfills each of the components of being healthy. In summary, these components are: Cardiorespiratory fitness.

Muscle strength

Muscular endurance

Body composition (maintaining the desired shape of fit or well-shaped body)

flexibility

The specialized bodybuilding and fitness site must have active trainers to carefully check each of the mentioned items and provide a training program accordingly.

The difference between bodybuilding and fitness

In bodybuilding , we seek to increase the volume of muscles (using heavy weights with barbells, dumbbells, and cable ties, etc.) by performing different movements for the shoulders, chest, underarms, legs, etc., along with aerobic exercises, but in fitness , which is a field of physical fitness It is also known that having the right weight for a muscular and not bulky body is associated with the general health of the body, which is achieved with a good diet, aerobic exercises and working with weights.

It is for this reason that different and mixed disciplines are performed in bodybuilding competitions so that all sports lovers can participate in them.

Body type is something that is asked on the specialized bodybuilding and fitness website to get an online training program, and a person who wants to work in bodybuilding or any other sport should know about it in order to get the best performance according to his physical talent. be In the following, we discuss the types of body types in bodybuilding .

What is the body type?

Different body shapes and sizes are called body types. Lifestyle and genetics are two important factors for every body type in bodybuilding and body type.

Scientifically, there are three types of body types: Ectomorph, Mesomorph and Endomorph. what type are you Which one is best for bodybuilding?

What is an ectomorph?

What is a mesomorph?

What is an endomorph?

To know your body type, you can go to the specialized website of bodybuilding and fitness and get to know your body type by taking pictures of your body type from the sports trainers and receive a training program according to it.

• Ectomorph physical characteristics If you are planning to participate in bodybuilding competitions , we do not recommend this body type (skinny and difficult to gain weight).
• Small shoulder, high metabolism and flat chathi are the characteristics of this type.
• If you're just doing it for fun, you can definitely give it a try.
• Use light weights and slightly higher reps, 5 sets of 18 reps will be fine.
• In this body type, you do not need to use the pyramid training system, nor do you need HIT.
• You need mental focus in training for better training results.
• Protein is recommended for this sleek body type, but you can skip the creatine. Don't forget complex carbohydrates before exercise.
• Having little rest time is recommended.
• Cardiovascular exercises are also useful for this body type.

• Mesomorph physical characteristicsThis body type is scientifically and competitively the best physique ( the best genetics for bodybuilding ) for bodybuilding.
• They have a strong body and broad shoulders and gain weight easily.
• The body shape is formed very quickly in this type.
• In this typology, pyramiding training systems should be chosen to build strong muscles and should be combined with HIT.
• The pyramid training system involves increasing the weight and decreasing the number of repetitions in each successive set of a particular exercise. HIT or high intensity training means to compress and shorten your workouts.
• For this body type, the training weights should be moderate.
• Start with a warm-up set.
• After the warm-up set, first do a set of 12 repetitions and in the next set use a heavier weight to do 10 repetitions and continue in the same way until the fourth set. tuning.
• In all sets, train until complete muscle fatigue.
• Train muscle groups well at least once a week.
• You can exercise every day for abdominal muscles.
• Rest time between sets should be moderate and train for about 60 minutes.
• Exercise 4 times a week.
• On non-training days, do cardio (such as running, cycling, etc.) to strengthen the respiratory and cardiovascular systems.
• For the diet, you should eat six small meals a day.
• Consume a protein shake an hour before your workout and a good protein and carbohydrate meal some time after your workout.
• In terms of body nutrition, you can safely take all body nutrition except testosterone.

To know your body type, you can go to the specialized website of bodybuilding and fitness and get to know your body type by taking pictures of your body type from the sports trainers and receive a training program according to it.

• Endomorph physical characteristicsOne of the most popular body types is for a wrestler and not for a bodybuilder.
• This body type has big bones and a lot of fat.
• Losing weight is difficult for these people.
• A strong lower body and a weak upper body are the characteristics of this type.
• Very heavy weights for low repetitions (about 4-6) with 2 minutes of rest is suitable for this body type.
• Your training time should be about 50 minutes.
• Exercise 3 times a week.
• As for nutrition, eat a meal high in carbohydrates and protein, eat at least 7 times a day to get results.
• Difficult weight loss, fatigue and low metabolism are also characteristics of this body type.

Different body shapes with different body shapes are shown in the figure below.

How to calculate the ideal height and weight of fitness workers and bodybuilders according to body mass index or BMI

How is the height and weight of famous fitness workers or famous bodybuilders calculated?

BMI or body mass index is a measure according to which ideal height and weight are obtained for people. Of course, by searching for your favorite athlete, you can find out the height and weight of famous fitness and body builders, and we will make this article more complete over time.

The formula for determining body mass index or BMI

The formula for determining body mass index or BMI is according to the following relationship.

Body mass index = weight in kilograms/height in meters to the power of 2

BMI=weight (kg) / [height (m)]2

For example to calculate body mass index if

Weight = 68 kg

Height = 1.65 meters

Answer = 24.98

According to the picture below, it is almost in the normal category, and you can calculate it for yourself like this relationship and match the picture below and know the appropriate body mass index for Yourself.

.

Different disciplines of bodybuilding for competitions

Types of bodybuilding sports are different in training system, diets and recovery. The categories of competitions on the specialized site of bodybuilding and fitness https: //www.bodybuilding.com/ for the women's section are in the following 5 general categories.

Bikini

Fig

Women's Physique

Bodybuilding

Fitness

And for men, these categories are as follows.

Men's Physique

Classic Physique

Bodybuilding

But the different categories of IFBB bodybuilding and fitness website called IFBB Elite Pro are as follows.

IFBB Elite Pro Divisions for Men's Bodybuilding

The IFBB Elite Pro categories for men's bodybuilding are: bodybuilding

Classic Physics

Men's Physique

Powerlifting (This category is not one of the main categories and exists in Iran as a whole and is considered as a category of bodybuilding.)

IFBB Elite Pro Divisions for Women's Bodybuilding

The IFBB Elite Pro categories for women's bodybuilding are:

Women Bodyfitness

Women's Bikini-Fitness

Women's Fitness

Women's Physique

In the rest of the article, we will give a brief explanation of each of the competitions.

Bodybuilding and conditions for participating in its competition

Bodybuilding and its competitions are classified based on weight. In this field of bodybuilding, no matter how short you are, you will have the best chance of success due to showing more muscle mass.

Athletes in this sport train to develop all body parts and muscles to the maximum size but in balance and harmony with each other. There should be no weak points or underdeveloped muscles. In addition, in this discipline, they should reduce the body fat level as much as possible and remove the water under the skin to show the quality of the muscles. Whoever can show more muscle cuts will get more points in the competition.

The general view of the body should also be proportionate. This means broad shoulders and a narrow waist, as well as long enough legs and a shorter torso. Most of the athletes who refer to the specialized bodybuilding and fitness website usually like to experience this type of body, and since they are at the beginning of the path, they must first determine their type.

Michal Krizanek (Slovakia)

Classic Physique and conditions for participating in its competition

Classic Body or Classic Physique is one of those bodybuilding sports that, unlike bodybuilders, do not have muscle mass. Tall with long muscles and a beautiful deep cut is perfect for this sport.

Since the muscle mass is limited in this sport, special attention is paid to the general view of the body, body proportions and contours, the shape and condition of the muscles (density, body fat level and details).

Aristide Mbomni (Germany)

Men's Physique and conditions for participating in its competition

Men's Physique competitions are done wearing long shorts (shorts up to the knees). Athletes in this sport are good-looking participants who demonstrate good shape and symmetry along with muscularity and good general condition. Body fat should usually be below 5% in this type of competition.

Dmytro Horobets (Ukraine)

Powerlifting and conditions for participating in its competition

Powerlifting is a strength sport that consists of three attempts for maximum weight in three movements: squat, chest press and deadlift. This sport is a very strong sport and the focus of this discipline is on strength. Heavy weights and record breaking are very important for this sport. Usually these athletes have fat and even a lot of fat.

Women Body fitness and the conditions of participating in its competition

Conditions for participation in women's fitness competitions and in this sport for women, the judges consider the overall appearance of the body, taking into account the symmetrical physique, muscles and their shape, with a small amount of body fat, as well as hair, makeup and personal presentation style, including self-confidence. Personal is evaluated.

Women's Bikini-Fitness and conditions for participating in its competition

Since bikini bodybuilding requires less muscle growth than traditional bodybuilding, this category is for women who keep their bodies in shape and eat healthy. It also appeals to a wider range of women. Body contours, balance and proportions are considered healthy looks. High intensity weight training, tight and lean muscles are not necessary. The emphasis is on a well-shaped, fit, healthy and attractive appearance, similar to models. Beautiful body and attractiveness have the most points in this sport.

A small waist with a balanced and curvaceous structure and long and shapely legs are the ideal genetics for a bikini.

A bikini split requires more of an hourglass shape, says Gigi Amorao, personal trainer and IFBB pro.

Women Fitness and Women's Physique are also other sports disciplines of IFBB Elite Pro categories.

Qualifications and conditions for getting 3rd grade bodybuilding coaching

In order to get a 3rd degree coaching card for various sports fields such as bodybuilding, you must register for the 3rd degree bodybuilding coaching course, complete the theoretical or general 3rd degree sports coaching courses including the list below. Of course, theoretical or general coaching courses are for all sports fields. Principles and basics in physical education.

Skills analysis

Motor growth and development

Human anatomy

Human physiology

Sports coaching ethics

sport psychology

Basics of sports talent search

Principles and basics of physical fitness

Training planning and design

first aid

Pathology and safety

Nutrition

The role of the coach

By passing theory lessons and also three 25-point seminars or any number of seminars that can bring the total points of the seminars to 75 (it may be a 50-point seminar and a 25-point seminar), you can participate in the specialized bodybuilding course and coach Get a third degree in bodybuilding.