A Case Study On The Training Period Of Men's Bodybuilding Competition In Shanxi Province

In recent years,some excellent bodybuilders in our country have made excellent achievements on the international stage,which to a large extent encourages the Chinese people to love this sport more and more,but the development of competitive bodybuilding in our country is not very long.There is a lack of theoretical knowledge and practical experience in bodybuilding competitions.Shanxi excellent bodybuilders in safety,science,effective competition theory also needs to explore competitive.Based on the case study,this paper conducted semi-structured interviews with seven male bodybuilders who had participated in and achieved the first three outstanding results at or above the provincial level.The interview records and interview recordings are converted into text word for word as research materials,analyzed by qualitative software NVIVO11.0,and the electronic text of the interview is encoded according to the rooted theory.the results show that:(1)The training of male bodybuilders during the competition includes fat reduction period,sprint period,dehydration period,carbon filling period and recovery period.The whole competition period is about 16 weeks,the pre-competition training time is about 12 weeks,and the recovery time after the game is about 4 weeks.(2)Fat loss period 1 definition: refers to the maximum possible to ensure muscle content,as far as possible to avoid muscle loss as a prerequisite.2 cycles: a total of 4 to 8weeks.3 training: through the combination of muscle strength training,muscle endurance training and cardiopulmonary endurance training,the body can reach a low-fat state.4 Diet: 1 g carbohydrate,2 g protein per kg body weight,5 to 10 nuts provide unsaturated fat,saturated fat is strictly prohibited,vitamin intake is not too much requirements.Need to eat according to the amount on time,window period after training to supplement fast carbon,before training to supplement slow carbon.(3)Sprint period 1 definition: muscle shape on the basis of prominent,so that the muscle circumference line to further improve,and make up for the weakness of the bodymuscles.2 cycles: a total of 4 to 5 weeks.(3)training: mainly through cardiopulmonary endurance and muscle endurance training,assisted by muscle strength.4 Diet: 1 g carbohydrate,2 g protein per kg body weight,5 to 10 nuts provide unsaturated fat,saturated fat is strictly prohibited,vitamin intake is not too much requirements.At this stage,care should be taken to avoid deceiving meals in the diet.(4)Dehydration period 1 definition: reduce subcutaneous moisture to make muscles more and more full and fine ideal state.Cycle 2: it takes about a week.Methods: drinking water method was the main method,weight loss clothing method and high temperature and high humidity perspiration hair were auxiliary.(4)training: the body weight is within the controllable range,mainly cardiopulmonary endurance and muscle endurance,supplemented by muscle strength training.If the body weight is too large,cardiopulmonary endurance is the main,muscle endurance and muscle strength training are supplemented.Diet: carbohydrates are low-carbon or carbon-cut,sodium intake is higher than other stages,while potassium supplementation,accelerate dehydration.(5)Carbon filling period 1 definition: so that the muscle has a reserve glycogen,and then absorb subcutaneous water into the muscle,so that the muscle more full.2 cycles: about one to two days,3 to 4 hours of carbon charging.Training: at this time the training can be properly relaxed,many athletes and coaches suggest that the day before the game do not need training.4Diet: must be based on compound carbohydrates,the pre-competition meal is completed 3 to 4 hours before the start of the competition,the final carbon-filled food,from complex carbohydrates to high carbohydrate fast carbon,drinking water intake less than 500 ml,Not even drinking water.(6)Recovery period 1 definition: adjust the body electrolyte,in order to alleviate the body edema,so that the body function to restore to the pre-competition state.2 cycles: about four weeks.(3)training: mainly cardiopulmonary endurance training,supplemented by muscle strength and muscle endurance training,every time the whole body exercises.Diet: low sodium fluid food and help the body to drain the main food,a small number of times,remember not to overeat.Conclusion: the case study method has certain advantages in the theoretical study of bodybuilding sports and other sports special competition training.