The world's biggest athlete: Ronnie? Kalman
Ronnie. Kalman was born in Monroe, Louisiana, USA on May 1964. Currently living in Texas, USA. Graduated from the University Accounting Department of grambling State College, Louisiana. Ronnie became a policeman in Arlington, Texas from 65438 to 0989. Ronnie. Kalman entered competitive bodybuilding and became a professional competitive bodybuilder, thanks to Brian Dobson, the owner of Metro Flex Gym Fitness Club in Arlington. The first competition I participated in was Mr. Texas of 1990. He deserves to win the championship in this game. Ronnie took part in the 250-pound heavyweight, while he weighed only 229 pounds in the offseason.
Growing experience
Ronnie. Kalman was born in Monroe, Louisiana, USA on May 1964. Currently living in the United States, Droney? Kalman, Texas. Graduated from the University Accounting Department of grambling State College, Louisiana. Ronnie became a policeman in Arlington, Texas from 65438 to 0989. Ronnie. Kalman entered competitive bodybuilding and became a professional competitive bodybuilder, thanks to Brian Dobson, the owner of Metro Flex Gym Fitness Club in Arlington. The first competition I participated in was Mr. Texas of 1990. He deserves to win the championship in this game. Ronnie took part in the 250-pound heavyweight, while he weighed only 229 pounds in the offseason. Ronnie. Cullmann and his girlfriend Vickie Gates met at 1992. His girlfriend is also a very famous bodybuilder.
Personal training
1, pectoral muscle
Adhere to the most basic training methods and never change (he still uses 10 ~ 15 times until today). Do horizontal or upward oblique push with dumbbells or barbells, cross stretchers and the most classic bird movements. Ronnie does this training twice a week. Although most bodybuilders now think that they should rest for 5-7 days before training a certain body part, Ronnie still thinks that the amount of training is the highest. Interestingly, this training plan was announced when Ronnie beat Flex? A month before Wheeler won his first title of Mr. Olympia. In that article, he said that his goal was to enter the top five.
2. Dorsal muscles
No matter what game, as long as Ronnie turns his back on the audience, it will definitely end-his broad latissimus dorsi is like two wings, which can make all opponents shudder. How did he develop such strong back muscles and trapezius muscles? Using a large load and using it many times at the same time can make the muscles strong without affecting the shape and lines. But Ronnie also warned against excessive exercise. He said. ? Except warm-up, each group shall not exceed 15 times. Otherwise exercise is muscle endurance. On the first day, use pull-down and pull-ups to exercise the upper body. The next day, exercise the lower body by pulling and rowing. Every time you exercise your back, you should exercise your biceps at the same time, because the former is much bigger, so exercise first.
3. trapezius muscle
Unlike his back, Ronnie only exercises once a week. Ronnie insisted on using two movements: shrugging and rowing upright. Ronnie usually shrugs first. He uses dumbbells and barbells once a week. Keep your arms as straight as possible. Don't shake your head up and down. You can think of your hands as two hooks that hang things and pull the load up and down. If you have to shake your body to complete the action, it is probably too heavy. You should lose some weight properly. Both forward and backward movements should be slow and meticulous. After four groups shrugged, Ronnie rowed upright with a straight bar barbell. ? Most people like to do this with a curved rod, but I can hold it more stably with a straight rod. Remember to keep the elbow joint high at all times and the shoulder joint low and relaxed.
4. Personal characteristics
Anyone who has seen Ronnie's training plan knows that he trains six times a week and trains two different muscles every day. Each muscle is stimulated twice a week, and the number of training times and groups is particularly large. It is a veritable high-frequency high-capacity high-intensity training! Many training experts will tell you categorically that the three can't appear at the same time. But Ronnie is definitely an exception! He can withstand extremely intense training and recover quickly. Many bodybuilders use steroids and growth hormone in large quantities in order to increase training intensity and speed up muscle recovery. Nevertheless, their training intensity can't keep up with Ronnie. If bodybuilders are divided into three categories, that is, those who are not easy to gain muscle, those who are easy to gain muscle and those in between, then Ronnie is super? Easy to gain muscle? ! As far as I know, he doesn't have the trouble of high and low training intensity rotation. All his training is intense! So far, his muscles are still growing. Using the same training program, muscles can continue to grow. Ronnie's training plan is very old-fashioned, day after day, year after year. Today is not much different from the training plan he/Kloc-used 0/4 years ago (previously a weightlifter).
? Stick to the rules? Loyal executor
1, strong resistance
Compared with his predecessor Dorian? Yates, Ronnie is definitely a lucky guy. The former is a bit? Easy to get hurt? Almost every year, there are reports of muscle tears from his biceps, quadriceps femoris and triceps brachii. So Dorian's movement speed during training is controlled and slow, because he is really afraid of injury.
Ronnie. I've watched the VCD trained by Karman Ronnie countless times, and I have an obvious feeling that it is indestructible and realistic? Terminator? . Every time he trains, he uses explosive force, and the bottom of the action suddenly exerts force, which has a great impact on the connective tissue. Rowing upright with a barbell of 495 kg only means the growth of latissimus dorsi for Ronnie. If someone else did it, the result would be either a sprained back or a torn biceps brachii! If Ronnie only trains with heavy weights during the offseason, what about his? Lucky? Another reason can be explained, because there is a buffer of fat and water at this time. But this is not the case. He also uses heavy weights in the season when the body fat and water content are extremely low and the diet is controlled, which has to be amazing! Ronnie has very strong muscles and joints! If you have seen his pre-competition training, you must know that he used 800 Jin to pull hard five weeks before Mr. Olympia's competition. It should be admitted that a few years ago, he got a hernia because of this kind of training, but if he were replaced by other bodybuilders, I believe they would definitely face chest muscle tear and joint dislocation!
2, a small amount of sleep
Bodybuilders need more sleep time, usually 8-9 hours, plus afternoon nap, because their physical strength is high and their muscles need to be restored. Is that what Ronnie did? Don't! At the press conference after winning the championship, he told us: in the off-season, the sleep time every day is 6 hours, sometimes only 5 hours; Sleep 7 hours a day during preparation. Isn't it incredible? Fitness enthusiasts will definitely ask this question: is Ronnie born with less sleep time, or is he used to sleeping so little? This question is hard to say. Ronnie's coach believes that under normal circumstances, a person does not need to sleep more than 8 hours a day, and bodybuilders need 10 ~ 12 hours of sleep, which largely depends on their habits. But most people still find it strange: such a big man can survive by training six times a week, doing two hours of aerobic exercise every morning and sleeping only six or seven hours at night! This is really a special person.
3. food
Many bodybuilders will rack their brains to think about what kind of food to buy next after eating all the food they have bought: exotic fish and beef. The latest herbs and spices? There is only one purpose, which is to break the monotonous diet! Compared with them, Ronnie should be the easiest one to shop among all bodybuilders, because he buys the same food every time he goes to the supermarket and doesn't need to pick and choose. During the competition, his menu content is the same: chicken, steak, turkey, rice, potatoes, corn flour, protein powder, that's all! We will definitely find this incredible. Isn't it disgusting to eat for a long time? But Ronnie has a soft spot for these single and boring foods.