FEATURES OF STRENGTH TRAINING OF GIRLS 18-25 YEARS OLD INVOLVED IN BODYBUILDING
Keywords:bodybuilding, strength abilities, training methods, hypertrophy
Objective of the study was to develop and experimentally test the methodology of strength training for girls aged 18-25 who go in for bodybuilding.
Methods and structure of the study. The experiment was conducted on the basis of the Regional Bodybuilding Federation of the Perm Territory, 18 girls aged 18-25 took part in it, divided into the control (CG) and experimental (EG) groups. In the EG, a method of strength training was introduced, based on the inclusion in the split-programs of sets of exercises performed on simulators, with free weights, jerk-braking exercises and exercises with rubber expanders. The strength abilities of the girls were assessed using control tests, assessment of fat and muscle components.
Results and conclusions. Thanks to the developed methodology, it was possible to significantly improve the strength abilities of the subjects of the experimental group in the "bench press" by 92.6%, in the "sitting press" by 58%, in the "squat with a barbell" by 68.6%, in "lifting the body from the position lying in a sitting position” by 42.4%, in “flexion-extension of the arms, in lying position” by 66%, to increase the muscle component and reduce the fat component, which is an indicator of the optimal form for participating in bodybuilding competitions.
Vader B., Vader D. Klassicheskij bodibilding. Sovremennyj podhod [Classical bodybuilding. Modern approach]. Moscow: Eksmo publ., 2003. 432 p.
Lebedikhina T.M., Yerkomaishvili I.V., Filippova V.A. et al. Silovaya podgotovka zhenshchin pervogo zrelogo vozrasta, zanimayushchihsya fitnes-bikini, v predsorevnovatelnyj period [Strength training of women of the first mature age involved in bikini fitness in the pre-competitive period]. Teoriya i praktika fiz. kultury. 2021. No. 1. pp. 53-54.
Nikolaev D.V., Smirnov A.V., Bobrinskaya I.G. et al. Bioimpedansnyj analiz sostava tela cheloveka [Bioimpedance analysis of human body composition]. Moscow: Nauka publ., 2009. 392 p.
Rybakova E.O., Shutova T.N., Bodrov I.M. Bioimpedansnoe issledovanie komponentnogo sostava tela zhenshchin raznyh vozrastnyh grupp [Bioimpedance study of the component composition of the body of women of different age groups]. Fizicheskaya kultura: vospitanie, obrazovanie, trenirovka. 2018. No. 3. pp. 72-75.
Rybakova E., Shutova T., Vysotskaya T. Sports training of ski jumpers from a springboard based on body composition control and physical fitness. Journal of Physical Education and Sport. 2020. Vol. 20. No. 2. pp. 752-758.
How to Cite
This work is licensed under a Creative Commons Attribution 4.0 International License.