Á¦2Àå º¸µðºôµùÀÇ ABC THE ABCs OF BODYBUILDING ½ºÆ÷Ã÷ ´ë ¿îµ¿½Ã½ºÅÛ Sport vs. Exercise System Á¡ÁøÀû ÀúÇ×ÈÆ·Ã Progressive-Resistance Training ¿þÀÌÆ®¸®ÇÁÆÃ, ÀúÇ×ÈÆ·Ã, ±×¸®°í º¸µðºôµù Weightlifting, Resistance Training, and Bodybuilding À¯»ê¼Ò ¿îµ¿°ú ±ÙÀ° µ¥ÇÇ´Ï¼Ç Aerobics and Muscular Definition ´Ù¸¥ ¿îµ¿¼±¼öµéÀÌ ÇÏ´Â º¸µðºôµù Bodybuilding for Athletes
Á¦1Àå ±âº» ÈÆ·Ã ¼öÄ¢ BASIC TRAINING PRINCIPLES °³ÀÎÀû ÇÊ¿ä»çÇ× Individual Needs Á¡ÁøÀûÀÎ ÀúÇ× Progressive Resistance ¹Ýº¹¼ö Reps ½ÇÆÐÁöÁ¡±îÁö ÈÆ·ÃÇϱâ Training to Failure ¼¼Æ®¼ö Sets Àüü°¡µ¿¹üÀ§ Full Range of Motion ¼öÃàÀÇ Áú The Quality of Contraction ¿ö¹Ö¾÷ Warming Up ÆÄ¿öÆ®·¹ÀÌ´× Power Training Çìºñ µ¥ÀÌ Heavy Days ¿À¹öÆ®·¹ÀÌ´×°ú ȸº¹ Overtraining and Recuperation ¼¼Æ® »çÀÌÀÇ ÈÞ½Ä Resting Between Sets È£Èí Breathing ½ºÆ®·¹Äª Stretching ½ºÆ®·¹Äª ¿îµ¿ STRETCHING EXERCISES »çÀÌµå º¥µå Side Bends Æ÷¿öµå º¥µå Forward Bends ÇܽºÆ®¸µ ½ºÆ®·¹Ä¡ Hamstring Stretches ·±Áö Lunges ÇÇÆ® ¾îÆÄÆ® ½ÃƼµå Æ÷¿öµå º¥µå Feet Apart Seated Forward Bends ÀÌ³Ê ½ÎÀÌ ½ºÆ®·¹Ä¡ Inner Thigh Stretches Äõµå¸®¼Á½º ½ºÆ®·¹Ä¡ Quadriceps Stretches Çãµé·¯½º ½ºÆ®·¹Ä¡ Hurdler's Stretches ½ºÆÄÀ̳ΠƮÀ§½ºÆ® Spinal Twists ÇàÀ× ½ºÆ®·¹Ä¡ Hanging Stretches
Á¦2Àå üÇü ¹Ù·Î ¾Ë±â LEARNING YOUR BODY TYPE üÇü¿¡ ´ëÇÑ ÀÌÇØ Understanding Your Body Type ´ë»ç¿Í ¸Ó½½ºôµù Metabolism and Muscle-Building ¿Ü¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Ectomorph Training Á߹迱Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Mesomorph Training ³»¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Endomorph Training ü¼ººÐ °Ë»ç Body Composition Testing
Á¦3Àå ±âº»ÈÆ·ÃÇÁ·Î±×·¥ THE BASIC TRAINING PROGRAM ºÐÇÒ ½Ã½ºÅÛ ÈÆ·Ã Split System Training ±âº» ±ÙÀ°±º The Basic Muscle Groups ÀÚ½ÅÀÇ ÈÆ·ÃÇÁ·Î±×·¥ ±¸¼ºÇϱâ Organizing Your Training È޽İú ȸº¹ Rest and Recuperation ¾ðÁ¦ ÈÆ·ÃÇÒ °ÍÀΰ¡ When to Train ·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ Level I Exercise Program ·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ Level II Exercise Program
Á¦5Àå Áú ³ôÀº À°Ã¼ Å°¿ì±â- »ó±ÞÈÆ·ÃÇÁ·Î±×·¥ BUILDING QUALITY PHYSIQUE- THE ADVANCED TRAINING PRINCIPLES ¾ðÁ¦ »ó±ÞÈÆ·Ã ÂÊÀ¸·Î ³ª¾Æ°¥ °ÍÀΰ¡ When to Move on to Advanced Training "°í¼¼Æ®¼ö"ÈÆ·Ã "High-Set" Training ÀÌÁߺÐÇÒÈÆ·Ã Double-Split Training »ó±ÞÈÆ·ÃÇÁ·Î±×·¥ ADVANCED TRAINING PROGRAM µÎ ·¹º§ »ó±ÞÇÁ·Î±×·¥ The Two-Level Advanced Program ·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ LEVEL I EXERCISE PROGRAM ·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ LEVEL II EXERCISE PROGRAM ÇÑ°è±îÁö °¡±â Going to the Limit ÇÁ·Î±×·¥¿¡ º¯È ÁÖ±â Varying Your Program ¾àÁ¡ÈÆ·Ã Weak Point Training ¾àÁ¡ºÎÀ§ ÈÆ·Ã Training Weak Areas
Á¦6Àå ½ÃÇÕÈÆ·ÃÇÁ·Î±×·¥ COMPETITION TRAINING PROGRAM ½ÃÇÕ À°Ã¼ Å°¿ì±â Building a Competition Physique ÀÛ¾ÆÁö´Â °Í¿¡ ´ëÇÑ µÎ·Á¿ò The Fear of Smallness ½ÃÇÕÈÆ·ÃÀÇ ¿ä¼Òµé The Elements of Competition Training ÈÆ·ÃÆÄÆ®³Ê¿¡ ÀÇÇØ Á¿ìµÈ´Ù Depending on Your Training Partner ÈƷ÷® Training Volume °³º°¿îµ¿ ¼±Åà Choosing Exercises ÈƷúÐÇÒ The Training Split ½ÃÇտÇÁ·Î±×·¥ Competition Exercise Program °³Àο¡°Ô ¸Â°Ô ÈÆ·ÃÇÁ·Î±×·¥ Â¥±â Individualizing the Training Program ±ÙÀ° ¼¼ÆÛ·¹ÀÌ¼Ç Muscle Separation ±ÙÀ°Áú°ú µ¥ÇǴϼÇ- ÀÚ½ÅÀÇ Áøô ºÐ¼®Çϱâ Muscularity and Definition- Analyzing Your Progress ¾ß¿Ü ÈÆ·Ã Outdoor Training
Á¦7Àå ¹°Áúº¸´Ù °ÇÑ Á¤½Å·Â- ¸¶Àεå, °¡Àå °·ÂÇÑ µµ±¸ MIND OVER MATTER- MIND, THE MOST POWERFUL TOOL Å« ¸ñÇ¥¿Í ÀÛÀº ¸ñÇ¥ Big Goals and Little Goals ½ÇÆзκÎÅÍ ¹è¿ì±â Learning from Failure ±ÙÀ°¾ïÁ¦ Muscular Inhibition µ¿±âÀ¯¹ßÀÇ ±Ø´ëÈ Maximizing Your Motivation Àå¾Ö¹° ŸÆÄ Breaking Barriers º¸µðºôµùÀÌ ¸¶Àε忡 ¾î¶»°Ô ¿µÇâÀ» ¹ÌÄ¡´Â°¡ How Bodybuilding Affects the Mind
Á¦1Àå ±âº» ÈÆ·Ã ¼öÄ¢ BASIC TRAINING PRINCIPLES 135
°³ÀÎÀû ÇÊ¿ä»çÇ× Individual Needs 136
Á¡ÁøÀûÀÎ ÀúÇ× Progressive Resistance 136
¹Ýº¹¼ö Reps 137
½ÇÆÐÁöÁ¡±îÁö ÈÆ·ÃÇϱâ Training to Failure 137
¼¼Æ®¼ö Sets 139
Àüü°¡µ¿¹üÀ§ Full Range of Motion 140
¼öÃàÀÇ Áú The Quality of Contraction 140
¿ö¹Ö¾÷ Warming Up 141
ÆÄ¿öÆ®·¹ÀÌ´× Power Training 142
Çìºñ µ¥ÀÌ Heavy Days 146
¿À¹öÆ®·¹ÀÌ´×°ú ȸº¹ Overtraining and Recuperation 147
¼¼Æ® »çÀÌÀÇ ÈÞ½Ä Resting Between Sets 148
È£Èí Breathing 148
½ºÆ®·¹Äª Stretching 149
½ºÆ®·¹Äª ¿îµ¿ STRETCHING EXERCISES 151
»çÀÌµå º¥µå Side Bends 151 / Æ÷¿öµå º¥µå Forward Bends 152
ÇܽºÆ®¸µ ½ºÆ®·¹Ä¡ Hamstring Stretches 153 / ·±Áö Lunges 154
ÇÇÆ® ¾îÆÄÆ® ½ÃƼµå Æ÷¿öµå º¥µå Feet Apart Seated Forward Bends 156
ÀÌ³Ê ½ÎÀÌ ½ºÆ®·¹Ä¡ Inner Thigh Stretches 157
Äõµå¸®¼Á½º ½ºÆ®·¹Ä¡ Quadriceps Stretches 158 / Çãµé·¯½º ½ºÆ®·¹Ä¡ Hurdler's Stretches 159
½ºÆÄÀ̳ΠƮÀ§½ºÆ® Spinal Twists 160 / ÇàÀ× ½ºÆ®·¹Ä¡ Hanging Stretches 161
Á¦2Àå üÇü ¹Ù·Î ¾Ë±â LEARNING YOUR BODY TYPE 162
üÇü¿¡ ´ëÇÑ ÀÌÇØ Understanding Your Body Type 164
´ë»ç¿Í ¸Ó½½ºôµù Metabolism and Muscle-Building 169
¿Ü¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Ectomorph Training 169
Á߹迱Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Mesomorph Training 170
³»¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Endomorph Training 171
ü¼ººÐ °Ë»ç Body Composition Testing 171
Á¦3Àå ±âº»ÈÆ·ÃÇÁ·Î±×·¥ THE BASIC TRAINING PROGRAM 173
ºÐÇÒ ½Ã½ºÅÛ ÈÆ·Ã Split System Training 174
±âº» ±ÙÀ°±º The Basic Muscle Groups 175
ÀÚ½ÅÀÇ ÈÆ·ÃÇÁ·Î±×·¥ ±¸¼ºÇϱâ Organizing Your Training 176
È޽İú ȸº¹ Rest and Recuperation 176
¾ðÁ¦ ÈÆ·ÃÇÒ °ÍÀΰ¡ When to Train 179
·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ Level I Exercise Program 180
·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ Level II Exercise Program 182
Á¦4Àå »ó±ÞÈƷüöÄ¢ ADVANCED TRAINING PRINCIPLES 187
Á¦6Àå ½ÃÇÕÈÆ·ÃÇÁ·Î±×·¥ COMPETITION TRAINING PROGRAM 215
½ÃÇÕ À°Ã¼ Å°¿ì±â Building a Competition Physique 215
ÀÛ¾ÆÁö´Â °Í¿¡ ´ëÇÑ µÎ·Á¿ò The Fear of Smallness 218
½ÃÇÕÈÆ·ÃÀÇ ¿ä¼Òµé The Elements of Competition Training 219
ÈÆ·ÃÆÄÆ®³Ê¿¡ ÀÇÇØ Á¿ìµÈ´Ù Depending on Your Training Partner 220
ÈƷ÷® Training Volume 220
°³º°¿îµ¿ ¼±Åà Choosing Exercises 221
ÈƷúÐÇÒ The Training Split 221
½ÃÇտÇÁ·Î±×·¥ Competition Exercise Program 222
°³Àο¡°Ô ¸Â°Ô ÈÆ·ÃÇÁ·Î±×·¥ Â¥±â Individualizing the Training Program 224
±ÙÀ° ¼¼ÆÛ·¹ÀÌ¼Ç Muscle Separation 225
±ÙÀ°Áú°ú µ¥ÇǴϼÇ: ÀÚ½ÅÀÇ Áøô ºÐ¼®Çϱâ
Muscularity and Definition: Analyzing Your Progress 226
¾ß¿Ü ÈÆ·Ã Outdoor Training 227
Á¦7Àå ¹°Áúº¸´Ù °ÇÑ Á¤½Å·Â: ¸¶Àεå, °¡Àå °·ÂÇÑ µµ±¸
MIND OVER MATTER: MIND, THE MOST POWERFUL TOOL 229
Å« ¸ñÇ¥¿Í ÀÛÀº ¸ñÇ¥ Big Goals and Little Goals 233
½ÇÆзκÎÅÍ ¹è¿ì±â Learning from Failure 233
±ÙÀ°¾ïÁ¦ Muscular Inhibition 241
µ¿±âÀ¯¹ßÀÇ ±Ø´ëÈ Maximizing Your Motivation 242
Àå¾Ö¹° ŸÆÄ Breaking Barriers 242
º¸µðºôµùÀÌ ¸¶Àε忡 ¾î¶»°Ô ¿µÇâÀ» ¹ÌÄ¡´Â°¡ How Bodybuilding Affects the Mind 243
Á¦3±Ç ½ÅüºÎÀ§º° ¿îµ¿ BODY PART EXERCISES
¾î±ú THE SHOULDERS 250
¾î±ú ±ÙÀ° The Muscles of the Shoulders 250
¾î±ú °üÂû Looking at the Shoulders 251
»ï°¢±Ù ÈÆ·Ã Training the Deltoids 259
±âº»ÈÆ·Ã Basic Training 260
»ó±ÞÈÆ·Ã Advanced Training 260
½ÃÇÕÇÁ·Î±×·¥ The Competition Program 262
½Â¸ð±Ù ÈÆ·Ã Training the Trapezius Muscles 262
¾àÁ¡ÈÆ·Ã Weak Point Training 265
Á¦1Àå Æ÷¡ POSING Æ÷¡ÀÇ ¿ª»ç The History of Posing Æ÷¡ ±â¼ú The Art of Posing °üÂûÀ» ÅëÇØ ¹è¿ì±â Learning by Observing IFBB °æ±â´Â ¾î¶»°Ô Ä¡·¯Áö´Â°¡ How IFBB Contests Are Conducted äÁ¡ Scoring NPC °æ±â NPC Contests Àüü¿ì½ÂÀÚ Overall Winners Áö±¸·Â Endurance Æ÷¡ ¿¬½À Practicing Posing Á¦1ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round One Á¦2ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Two Æ÷ÁîÀÇ °³ÀÎÈ Personalizing Your Poses Á¦3ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Three °ú°ÅÀÇ ½É»ç ¹æ½Ä The Way Judging Used to Be Æ÷¡ À½¾ÇÀÇ ¼±Åà (Á¦3ȸÀüÀ» À§ÇØ) Choosing Posing Music (For Round Three) Áö·çÇÏ°Ô ÇÏ´Â ¿ä¼Ò The Boredom Factor Á¦4ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Four Æ÷¡ÀÇ ÈçÇÑ ½Ç¼ö Common Posing Mistakes °¨Á¤ Á¶Àý Controlling Your Emotions ¿îµ¿À¸·Î¼ÀÇ Æ÷¡ Posing as Exercise »çÁøÃÔ¿µÀ» À§ÇÑ Æ÷¡ Posing for Photographs
Á¦2Àå ÃÑüÀû Áغñ TOTAL PREPARATION ¼±¼öº¹ Posing Trunks ¼±ÅÄ Tanning ¼±ÅĽǰú žçµî Tanning Parlors and Sunlamps Àΰø ÅÄ Artificial Tans Æ÷¡ ¿ÀÀÏ Posing Oil Çì¾î½ºÅ¸ÀÏ Hairstyle ü¸ð Body Hair ¼º°øÀ» À§ÇÑ ¿ÊÂ÷¸² Dressing for Success ¸¶¹«¸® ÀÛ¾÷ Finishing Touches
Á¦3Àå ½ÃÇÕ Àü·«°ú Àü¼ú COMPETITION STRATEGY AND TACTICS °æÇèÀÇ ¿ªÇÒ The Role of Experience ¾ó¸¶³ª ÀÚÁÖ ½ÃÇÕ¿¡ ÃâÀüÇÒ °ÍÀΰ¡ How Often to Compete ½ÃÇÕ ÃâÀüÇϱâ Getting Your Feet Wet »ó±Þ ½ÃÇÕ Advanced Competition ¸í¼º Publicity Á¤Ä¡¿Í È«º¸ Politics and Public Relations ½ÃÇÕ¿¡ ¸ÂÃç ÀýÁ¤¿¡ À̸£±â Learning to Peak for Competition ¹° Water °æ±â ´çÀÏ The Day of the Contest ½É¸®Àü Psychological Warfare º¸µðºôµùÀ» ´ëÇ¥ÇÏ´Â °Í Representing the Sport
Á¦5±Ç °Ç°, ¿µ¾ç, ±×¸®°í ´ÙÀ̾îÆ® HEALTH, NUTRITION, AND DIET
°¡½¿ ±ÙÀ° The Muscles of the Chest 299
°¡½¿ÀÇ ÃÑüÀû ¹ß´Þ Total Chest Development 299
°¡½¿ ÈÆ·Ã Training the Chest 307
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 308
½ÃÇÕÇÁ·Î±×·¥ Competition Program 311
¾àÁ¡ÈÆ·Ã Weak Point Training 318
ÆÄ¿öÆ®·¹ÀÌ´× Power Training 319
Æ÷¡ ¾Ø Ç÷º½Ì Posing and Flexing 322
Àü°Å±Ù The Serratus Muscles 323
Àü°Å±Ù ÈÆ·Ã Training the Serratus 323
µî ±ÙÀ° The Muscles of the Back 345
µî ÈÆ·Ã Training the Back 345
»óºÎ µî The Upper Back 346
±¤¹è±Ù The Lats 347
ÇϺΠµî Lower Lats 35 0
Áß°£ºÎ µî µÎ²² Middle Back Thickness 351
ÇϺΠµî Lower Back 353
µî ±ÙÀ°ÀÇ ±â´É Back Muscle Functions 354
µî ÇÁ·Î±×·¥ µðÀÚÀÎÇϱâ Designing a Back Program 354
¾àÁ¡ÈÆ·Ã Weak Point Training 355
½ºÆ®·¹Äª ¾Ø Ç÷º½Ì Stretching and Flexing 360
ÆÈ ±ÙÀ° The Muscles of the Arms 384
ÆÈ ÈÆ·Ã Training the Arms 385
¿Ïº®ÇÑ ÆÈ ¹ß´Þ½ÃÅ°±â Developing Perfect Arms 392
À̵α٠ÈÆ·Ã BICEPS TRAINING 396
Ä¡Æ® ÄÃ Cheat Curls 399
½ÃÀÛÇÁ·Î±×·¥ Beginning Program 400
»ó±ÞÇÁ·Î±×·¥ Advanced Program 400
½ÃÇÕÇÁ·Î±×·¥ Competition Program 401
¾àÁ¡ÈÆ·Ã Weak Point Training 402
»ïµÎ±Ù ÈÆ·Ã TRICEPS TRAINING 410
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 410
½ÃÇÕÇÁ·Î±×·¥ Competition Program 414
¾àÁ¡ÈÆ·Ã Weak Point Training 415
Àü¿Ï ÈÆ·Ã FOREARM TRAINING 418
½ÃÀÛÇÁ·Î±×·¥ Beginning Program 419
»ó±ÞÇÁ·Î±×·¥ Advanced Program 420
½ÃÇÕÇÁ·Î±×·¥ Competition Program 421
Àü¿Ï Æ÷¡ Posing the Forearms 421
¾àÁ¡ÈÆ·Ã Weak Point Training 424
ÆÈ ¿îµ¿-À̵α٠ARM EXERCISES-Biceps 426
½ºÅĵù ¹Ùº§ Äà Standing Barbell Curls 426 /
¾Ï ºí·¡½ºÅÍ Äà (¼±ÅûçÇ×) Arm Blaster Curls (Optional) 429 / Ä¡Æ® Äà Cheat Curls 430 /
ÇÁ¸®Ã³ Äà Preacher Curls 431 / 3-ÆÄÆ® Äà (21s) 3-Part Curls (21s) 435 /
ÀÎŬ¶óÀÎ ´ýº§ Äà Incline Dumbbell Curls 437 / ½ÃƼµå ´ýº§ Äà Seated Dumbbell Curls 438 /
ÇØ¸Ó Äà (¼±ÅûçÇ×) Hammer Curls (Optional) 439 /
¿ÃÅÍ´ÏÆ® ´ýº§ Äà Alter ¿µ¾ç°ú ´ÙÀ̾îÆ® NUTRITION AND DIET º¸µðºôµùÀÇ Æ¯º° ¿ä±¸»çÇ× The Special Requirements of Bodybuilding ±âº» ¿µ¾ç¼Ò The Basic Nutrients ´Ü¹éÁú Protein ź¼öȹ° Carbohydrates ½ÄÀÌ Áö¹æ Dietary Fats ¹° Water ºñŸ¹Î Vitamins ¹Ì³×¶ö Minerals ½ÄÇ°ÀÇ ¿¡³ÊÁö ÇÔ·® The Energy Content of Food ´ë»çÀ² Metabolic Rate ¿îµ¿°ú ¿¡³ÊÁö ¼Ò¸ð·® Exercise and Energy Expenditure "°¡Â¥" ¿¡³ÊÁö "False" Energy ¿µ¾çÇÐÀû ÃÖ¼ÒÄ¡ Nutritional Minimums ±ÕÇü ÀâÈù ´ÙÀ̾îÆ® Balanced Diet ±Û¸®ÄÚ°ÕÀÇ Á߿伺 The Importance of Glycogen ÄÉÅä½Ã½º Ketosis ½Ä»ç¿Í ÈÆ·Ã Eating and Training ¾ó¸¶³ª ÀÚÁÖ ¸ÔÀ» °ÍÀΰ¡ How Often to Eat
Á¦3Àå ½ÃÇÕ ´ÙÀ̾îÆ® Àü·« CONTEST DIET STRATEGIES ¸ð¾çÀ» °®Ãß±â À§ÇØ ¸ð¾çÀ» °®Ãß°í ÀÖ±â Getting in Shape to Get in Shape ¸ðµç °ÍÀ» ±â·ÏÇϱâ Writing It All Down ¸Ô°í, ¸Ô°í, ¶Ç ¸Ô°í Eating, Eating, and Eating °í°¥ Deprivation ´ë»çÀÇ °¨¼Ó Metabolic Slowdown ½Åü º¯ÈÀÇ ÃøÁ¤ Measuring Body Changes ½ÃÀÛÇϱâ- 12ÁÖ ¿Ï·á Getting Started- 12 Weeks Out ÄÉÅä½Ã½º °Ë»ç Testing for Ketosis À¯»ê¼Ò ¿îµ¿À» ³Ê¹« ¸¹ÀÌ ÇÏ´Â °ÍÀº ÇÇÇϱâ Avoiding Too Much Aerobics ¾à¹° Drugs ¾à¹°°ú ½ºÆ÷Ã÷ Drugs and Sports ½ºÅ×·ÎÀÌµå »ç¿ëÀÇ ºÎÀÛ¿ë Side Effects of Steroid Use ÀÌ´¢Á¦ Diuretics ¼ºÀåÈ£¸£¸ó Growth Hormone ¾à¹°°Ë»ç¿Í º¸µðºôµù Drug Testing and Bodybuilding ½´ÆÛº¸Ãæ Super-Supplementation ¸¶Áö¸· ÁÖ The Last Week "°í°¥" "Depletion" Ä«ºù¾÷ Carbing-Up ¼öºÐ °¨·® Losing Water ÈÆ·Ã, Æ÷¡, ±×¸®°í ´ÙÀ̾îÆ® Training, Posing, and Diet Àü³¯ ¹ã The Night Before °æ±â ´çÀÏ ¾Æħ The Morning of the Contest ¿¹ºñ½É»ç¿Í ³ªÀÌÆ® ¼î »çÀÌ Between Prejudging and the Night Show °æ±â¸¦ ¸¶Ä¡°í After the Contest
´ëÅð ±ÙÀ° The Muscles of the Upper Leg 478
´ëÅð ÈÆ·ÃÀÇ Á߿伺 The Importance of Thigh Training 478
ÇÏü ÈÆ·ÃÀÇ ¿ä±¸»çÇ× The Demands of Leg Training 481
´ëÅð»çµÎ±Ù Å°¿ì±â Building the Quadriceps 483
½½¿Í±ÙÀ°±Ù The Hamstrings 487
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 489
½ÃÇÕÇÁ·Î±×·¥ Competition Program 489
Ç÷º½Ì ¾Ø ½ºÆ®·¹Äª Flexing and Stretching 493
¾àÁ¡ÈÆ·Ã Weak Point Training 494
ÇÏü ¿îµ¿ LEG EXERCISES 497
½ºÄõÆ® Squats 497 / Çìºñ ½ºÄõÆ® Heavy Squats 498 / ÇÏÇÁ ½ºÄõÆ® Half Squats 498 /
¸Ó½Å he Forearms ºÎ»ó ºÎÀ§¸¦ ÇÇÇØ ÈÆ·ÃÇϱâ Training Around Injuries Ãß¿î ³¯¾¾ÀÇ ÈÆ·Ã Cold-Weather Training °£´Ü ¿ä¾à A Quick Summary ±ÙÀ°ÀÇ °æÁ÷, ÅëÁõ, ¶Ç´Â ¼Õ»ó Muscle Stiffness, Soreness, or Injury °üÀý°ú °ü°èµÈ ÅëÁõ ¶Ç´Â ´Ù¸¥ ¹®Á¦µé Pain or Problems with Your Joints ´ÙÀ̾îÆ® ÆßÇÎ-¾÷ Pumping Up Your Diet ¹«¾ùÀ» Á¶½ÉÇØ¾ß Çϴ°¡- Å»¼öÁõ What to Watch Out For- Dehydration ³» ¸é¿ª°è¿¡´Â ¹«½¼ ÀÏÀÌ ÀϾ°í Àִ°¡? What's Going On with My Immune System? ÃÖÁ¾ ÀÛ¾÷ The Final Touch °¡³ª´Ù¼ø ã¾Æº¸±â ABC¼ø ã¾Æº¸±â
Á¾¾Æ¸® ±ÙÀ° The Muscles of the Calf 512
Á¾¾Æ¸® ÈÆ·Ã Training the Calves 513
Á¾¾Æ¸® ½ºÆ®·¹Äª Stretching the Calves 515
½ÃÀÛÇÁ·Î±×·¥ Beginning Programs 515
»ó±ÞÇÁ·Î±×·¥°ú ½ÃÇÕÇÁ·Î±×·¥ Advanced and Competition Programs 516
¾àÁ¡ÈÆ·Ã Weak Point Training 519
Á¾¾Æ¸® Æ÷¡ Posing the Calves 524
Æ÷¡ÀÇ ¿ª»ç The History of Posing 567
Æ÷¡ ±â¼ú The Art of Posing 568
°üÂûÀ» ÅëÇØ ¹è¿ì±â Learning by Observing 569
IFBB °æ±â´Â ¾î¶»°Ô Ä¡·¯Áö´Â°¡ How IFBB Contests Are Conducted 572
äÁ¡ Scoring 582
NPC °æ±â NPC Contests 582
Àüü¿ì½ÂÀÚ Overall Winners 589
Áö±¸·Â Endurance 589
Æ÷¡ ¿¬½À Practicing Posing 589
Á¦1ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round One 597
Á¦2ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Two 598
Æ÷ÁîÀÇ °³ÀÎÈ Personalizing Your Poses 607
Á¦3ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Three 607
°ú°ÅÀÇ ½É»ç ¹æ½Ä The Way Judging Used to Be 633
Æ÷¡ À½¾ÇÀÇ ¼±Åà (Á¦3ȸÀüÀ» À§ÇØ) Choosing Posing Music (For Round Three) 633
Áö·çÇÏ°Ô ÇÏ´Â ¿ä¼Ò The Boredom Factor 636
Á¦4ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Four 636
Æ÷¡ÀÇ ÈçÇÑ ½Ç¼ö Common Posing Mistakes 645
°¨Á¤ Á¶Àý Controlling Your Emotions 647
¿îµ¿À¸·Î¼ÀÇ Æ÷¡ Posing as Exercise 647
»çÁøÃÔ¿µÀ» À§ÇÑ Æ÷¡ Posing for Photographs 647
Á¦3Àå ½ÃÇÕ Àü·«°ú Àü¼ú COMPETITION STRATEGY AND TACTICS 674
°æÇèÀÇ ¿ªÇÒ The Role of Experience 676
¾ó¸¶³ª ÀÚÁÖ ½ÃÇÕ¿¡ ÃâÀüÇÒ °ÍÀΰ¡ How Often to Compete 677
½ÃÇÕ ÃâÀüÇϱâ Getting Your Feet Wet 677
»ó±Þ ½ÃÇÕ Advanced Competition 678
¸í¼º Publicity 681
Á¤Ä¡¿Í È«º¸ Politics and Public Relations 683
½ÃÇÕ¿¡ ¸ÂÃç ÀýÁ¤¿¡ À̸£±â Learning to Peak for Competition 685
¹° Water 688
°æ±â ´çÀÏ The Day of the Contest 690
½É¸®Àü Psychological Warfare 695
º¸µðºôµùÀ» ´ëÇ¥ÇÏ´Â °Í Representing the Sport 699
Á¦5±Ç °Ç°, ¿µ¾ç, ±×¸®°í ´ÙÀ̾îÆ® HEALTH, NUTRITION, AND DIET
Á¦1Àå ¿µ¾ç°ú ´ÙÀ̾îÆ® NUTRITION AND DIET 703
º¸µðºôµùÀÇ Æ¯º° ¿ä±¸»çÇ× The Special Req uirements of Bodybuilding 705
±âº» ¿µ¾ç¼Ò The Basic Nutrients 705
´Ü¹éÁú Protein 706
ź¼öȹ° Carbohydrates 710
½ÄÀÌ Áö¹æ Dietary Fats 712
¹° Water 714
ºñŸ¹Î Vitamins 715
¹Ì³×¶ö Minerals 720
½ÄÇ°ÀÇ ¿¡³ÊÁö ÇÔ·® The Energy Content of Food 722
´ë»çÀ² Metabolic Rate 723
¿îµ¿°ú ¿¡³ÊÁö ¼Ò¸ð·® Exercise and Energy Expenditure 723
"°¡Â¥" ¿¡³ÊÁö "False" Energy 724
¿µ¾çÇÐÀû ÃÖ¼ÒÄ¡ Nutritional Minimums 725
±ÕÇü ÀâÈù ´ÙÀ̾îÆ® Balanced Diet 727
±Û¸®ÄÚ°ÕÀÇ Á߿伺 The Importance of Glycogen 728
ÄÉÅä½Ã½º Ketosis 728
½Ä»ç¿Í ÈÆ·Ã Eating and Training 729
¾ó¸¶³ª ÀÚÁÖ ¸ÔÀ» °ÍÀΰ¡ How Often to Eat 730
¸ð¾çÀ» °®Ãß±â À§ÇØ ¸ð¾çÀ» °®Ãß°í ÀÖ±â Getting in Shape to Get in Shape 749
¸ðµç °ÍÀ» ±â·ÏÇϱâ Writing It All Down 750
¸Ô°í, ¸Ô°í, ¶Ç ¸Ô°í Eating, Eating, and Eating 751
°í°¥ Deprivation 751
´ë»çÀÇ °¨¼Ó Metabolic Slowdown 752
½Åü º¯ÈÀÇ ÃøÁ¤ Measuring Body Changes 752
½ÃÀÛÇϱâ: 12ÁÖ ¿Ï·á Getting Started: 12 Weeks Out 753
ÄÉÅä½Ã½º °Ë»ç Testing for Ketosis 754
À¯»ê¼Ò ¿îµ¿À» ³Ê¹« ¸¹ÀÌ ÇÏ´Â °ÍÀº ÇÇÇϱâ Avoiding Too Much Aerobics 754
¾à¹° Drugs 755
¾à¹°°ú ½ºÆ÷Ã÷ Drugs and Sports 755
½ºÅ×·ÎÀÌµå »ç¿ëÀÇ ºÎÀÛ¿ë Side Effects of Steroid Use 758
ÀÌ´¢Á¦ Diuretics 759
¼ºÀåÈ£¸£¸ó Growth Hormone 760
¾à¹°°Ë»ç¿Í º¸µðºôµù Drug Testing and Bodybuilding 760
½´ÆÛ º¸Ãæ Super-Supplementation 761
¸¶Áö¸· ÁÖ The Last Week 767
"°í°¥" "Depletion" 767
Ä«ºù¾÷ Carbing-Up 768
¼öºÐ °¨·® Losing Water 778
ÈÆ·Ã, Æ÷¡, ±×¸®°í ´ÙÀ̾îÆ® Training, Posing, and Diet 771
Àü³¯ ¹ã The Night Before 771
°æ±â ´çÀÏ ¾Æħ The Morning of the Contest 772
¿¹ºñ½É»ç¿Í ³ªÀÌÆ® ¼î »çÀÌ Between Prejudging and the Night Show 772
°æ±â¸¦ ¸¶Ä¡°í After the Contest 773
Á¦4Àå ºÎ»ó°ú ±×°Í¿¡ ´ëÇÑ Ã³Ä¡¹ý INJURIES AND HOW TO TREAT THEM 774
±â¼úÀû Á¤º¸ TECHNICAL INFORMATION 775
±ÙÀ°°ú ÈûÁÙ Muscle and Tendon 775
- Ãʱâ óġ Initial Treatment 775 / ¿¬Ãà°ú °æ·Ã Spasms and Cramps 776 / °Ç¿° Tendinitis 776 /
ÅëÁõ Pain 777 / ¿ä¹ý Therapy 777 / ºÎ»óÀÇ ¿¹¹æ Injury Prevention 778
°üÀý°ú Àδë Joints and Ligaments 779
- °üÀý³¶°ú ÀδëÀÇ ºÎ»ó Injuries to the Capsule and Ligaments 779 /
Ä¡·á Treatment 780 / °üÀý Å»±¸ Joint Dislocation 781
½Ç¿ëÀû Á¤º¸ Practical Information 781
Á¾¾Æ¸® The Calves 781
¹«¸ The Knee 782
´ëÅð The Upper Leg 783
¼ÇýºÎ The Groin 783
ÇϺ¹ºÎ Lower Abdomen 783
ÇϺΠµî Lower Back 784
»óºÎ µî Upper Back 784
¾î±ú The Shoulders 785
Èä±Ù The Pectorals 785
À̵α٠The Biceps 786
»ïµÎ±Ù The Triceps 786
ÆȲÞÄ¡ The Elbows 786
Àü¿Ï The Forearms 787
ºÎ»ó ºÎÀ§¸¦ ÇÇÇØ ÈÆ·ÃÇϱâ Training Around Injuries 787
Ãß¿î ³¯¾¾ÀÇ ÈÆ·Ã Cold-Weather Training 788
°£´Ü ¿ä¾à A Quick Summary 788
±ÙÀ°ÀÇ °æÁ÷, ÅëÁõ, ¶Ç´Â ¼Õ»ó Muscle Stiffness, Soreness, or Injury 789
°üÀý°ú °ü°èµÈ ÅëÁõ ¶Ç´Â ´Ù¸¥ ¹®Á¦µé Pain or Problems with Your Joints 789
´ÙÀ̾îÆ® ÆßÇÎ-¾÷ Pumping Up Your Diet 790
¹«¾ùÀ» Á¶½ÉÇØ¾ß Çϴ°¡: Å»¼öÁõ What to Watch Out For: Dehydration 790
³» ¸é¿ª°è¿¡´Â ¹«½¼ ÀÏÀÌ ÀϾ°í Àִ°¡? What's Going On with My Immune System? 790
ÃÖÁ¾ ÀÛ¾÷ The Final Touch 790