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Autor Tema: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2000)  (Pročitano 5628 puta)

Van mreže natasa

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Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2000)
« poslato: Jul 04, 2006, 11:03:15 posle podne »
U ranoj mladosti radio sam kao gradjevinski radnik, tako da je do vremena kada sam usao u teretanu, sa 18 godina, celo moje telo bilo veoma jako.

Moj gornji deo tela bio je narocito velik i razvijen, ali moje noge, iako snazne, bile su nekako male. Mozda sam imao srece sto mi je taj nesklad bio na pameti od samog pocetka moje bilderske karijere, pa sam zbog toga resio da istrazim taj problem. To nije bilo tesko. Jedan pogled po teretani je bio dovoljan. Svaki tinejdzer koji je tamo bio provodio je svo vreme na bench-u, zapostavljajuci svoje noge.

Zbog toga, otisao sam prvo na spravu za cucnjeve. Kada sam zavrsio sa njom, isao sam na svaku spravu u teretani, i na svakoj sam vezbao ludacki do maksimuma. Radio sam cucnjeve, vertikalnu noznu presu, kosu noznu presu, hack cucnjeve, noznu extenziju, ma sve moguce vezbe.

Po danasnjim standardima, preforsirao sam, ali na srecu moje noge su genetski predodredjene da izdrze veliki napor, pa su s vremenom dobile ludu velicinu. Znaci, malo sam preterao, ali sam naucio zlatno pravilo bodibildniga: moras raditi cucnjeve.

Od pocetka sam postovao taj zakon. A kada sam postao profesionalac, mislio sam da su mi noge prevelike, pa sam jedno vreme prestao sa cucnjevima kako bi razvio i gornji deo tela. Nastavio sam na ravoju nogu koristeci hack cucnjeve i nozne prese, ali sam primetio da sam izgubio nesto od velicine do pocetka takmicenja za Mr. Olympia 1999. godine. Moje noge su bile velike, ali vise nisu imale onaj ludi izgled koji je bio jedan od mojih obelezja.

Poruka je jasna: prekrsio sam zlatno pravilo. Morao sam da vratim moje cucnjeve i rad na nogama kako bi povratio noge na predjasnju velicinu i nivo intenziteta.

Cutler-ov trening kvadricepsa
Moj trening za noge je izdeljen jer radim kvadricepse ujutro, a zadnju lozu uvece - oba u istom danu. Neki bilderi pretreniraju koristeci ovakav razdvojeni sistem. Iako priznajem da sam osecao nedostatak energije tokom prva 2 meseca, poboljsao sam moju kondiciju tako sto sam bio uporan. Sada su moja energija i snaga bolji nego ikad. Najvaznije, kada se rade kvadricepsi i zadnja loza istog dana, vise krvi se sacuva u obe ove misicne grupe na duze vreme, i tako se ubrzava sveukupan rast.

Zagrevanje

Moj rad na nogama uvek pocinje sa 2 ili 3 vrlo lake serije nozne extenzije. Ne brojim ponavljanja. Samo opruzam i savijam kvadricepse do njihovog maksimalno moguceg polozaja da bi se upoznao sa njihovom napetoscu i da bi ih napunio krvlju.

Saveti za pocetnike:

    * Naucite pravilnu tehniku cucnja. Cucnjevi su osnovna vezba za odlicne noge. Morate ih raditi, pa ih radite pravilno.
    * Pola ponavljanja je gubitak vremena. Uvek koristite punu kontrakciju.
    * Tokom vezbanja nogu, idite skroz do dna, ali ne idite do samog vrha.
    * Da bi radili ciljne misice, uzmite tezine sa kojima mozete raditi pravilno.
    * Eksperimentisite sa raznim vezbama, i koristite one koje su vam najbolje.
    * Prvo naucite pravilne tehnike za prosecne bildere, kao sto su cucnjevi, hack cucnjevi i nozne prese. Kada vasa masa bude na mestu, dodajte nozne extenzije da bi ih izgradili jos vise.

Zategnite sve

Izmedju svake serije

Nikada me necete vidti da zurim kroz vezbanje, jer verujem da je vreme koje provedem izmedju serija zadrzavajuci krv u misicima jednako vazno kao i same serije. Maksimalna snaga tokom serije zavisi od maksimalne kolicine krvi u misicu pre pocetka serije.

Tako, cim zavrsim seriju, provodim dosta vremena istezuci sve- ne samo moje kvadricepse, vec i zadnju lozu, listove, bokove, cak i ledja, jer cucnjevi traze snagu svih ovih podrucja.

Noge

Cak i kada radim samo kvadricepse, kompletno istezem obe noge. Sagnem se nadole i istezem se skroz nazad, napred i na obe strane. Stavim svaku nogu na sipku i istezem se u svim pravcima, pokusavajuci da iskoristim svaki moguci ugao.

Ledja i ramena

Tokom godina, imao sam bolove u donjem delu ledja, ali nikako nisam mogao da otkrijem zasto, sve dok nisam shvatio da puno slobodnih pokreta – kao sto je presa za ramena, i cucnjevi – takodje uticu i na donji deo ledja. Debljina mog ramenog kaisa uticala je na savitljivost mojih ledja i ramena. Zauzvrat, to je dodatni pritisak na donji deo ledja kada poziram ili drzim sipku sa tegovima iza mog vrata. U jednom trenutku sam postao toliko zbijen i nepokretan da nisam mogao ni da udjem pod sipku za cucnjeve. Moja ramena nisu mogla ici dovoljno daleko iza ledja kako bi je uhvatio.

Istezanje je znacajno olaksalo taj problem. Sada, sa 176 cm i 127 kg van sezone, osecam se vrlo prijatno ispod sipke za cucnjeve. To je zbog toga sto se istezem pre, tokom i nakon svakog vezbanja. Kada dodjem kuci, legnem na pod i moja zena me isteze i masira 15-20 minuta. Cesto visim sa horizontalne sipke i istezem celo telo.

Bokovi

Snaga cucnja vise dolazi od vasih bokova nego od butina i kolena, pa je zato vazno da istezete i bokove. Ja to radim tako sto rasirim noge i savijam gornji deo tela u svim pravcima. Takodje, stavim stopalo na sipku iza mene na visini bokova, i istezem telo napred-nazad od kolena ka boku.

Ovakav razvoj nogu je vec uradio ogromnu razliku u mojim proporcijama i u izgledu moje mase, ali jos uvek niste videli sve. Kada sledeci put izadjem na pozornicu, videcete izbrazdane slojeve na mojim kvadricepsima za koje niste ni znali da su moguci. To ce biti ludo.
Work like you don't need the money ...

Dance like there's no one watching ...

Live like there's no tomorrow ...

Love like you've never been hurt ...

Van mreže Vladar

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #1 poslato: Jul 04, 2006, 11:09:31 posle podne »
Fino bas! Svaka cast na trudu, dobar text!

Nadam se da ce biti jos toga od tebe... :wink:

Pozdrav!
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Van mreže t1000

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #2 poslato: Jul 04, 2006, 11:17:27 posle podne »
ODLICAN CLANAK!!!
Moram da te pohvalim,super tekstove objavljujes poslednjih 10-ak dana. :wink:

Evo jedna prica o Jay-u...
Ko razume engleski shvatice... :arrow:
                                     
                                  JAY CULTER

 I was born August 3, 1973 in Worcester, Massachusetts. Worcester is centrally located in Massachusetts. About 50 miles west of Boston. I grew up in a small town called Sterling, which is a suburb of Worcester County. I was born the youngest of seven, 3 brothers and 3 sisters. My dad was a superintendent of the highway department and my mother worked in finance at a military base.

My childhood was an active one. I enjoyed riding my bike and playing neighborhood games such as kick the can and hide and seek. I rode ATV's and worked on my family's farm which consisted of pigs, goats, chickens, and cows. I worked in my brother's concrete business from early on and developed quite a physique for myself. This physique was the foundation for my bodybuilding career.

In high school I played football. I had a vast group of friends and was popular with everyone. I did the usual high school party routine and really enjoyed my years at Wachusett Regional High School. My high school consisted of 5 towns: Paxton (Wachusett), Rutland, Holden, Sterling and Princeton.

When I graduated high school in 1991, I went to college at Quinsigamond Community College. I completed my Associate Degree in Criminal Justice from Quinsigamond Community College in 1993. This is where I discovered bodybuilding. I began training actually on my 18th birthday in 1991.

In the beginning, I trained only to look better, but my training quickly led to competition. I competed at the age of 19. My first show was the Teen Nationals in Raleigh, NC. I placed first. This was the start of my bodybuilding career and love for competing.

My girlfriend Kerry and I moved in together in Worcester. I began training for pro status. The years went by quickly. I worked at different jobs, while Kerry was pursuing her nursing degree. In 1994, I met a person who gave me the guidance and support I needed to become the best bodybuilder and business man.

Bruce Vartanian was a local bodybuilder and business owner. Bruce took me under his wing and taught me the ins and outs of the business. He taught me what I needed to do to be the best. We trained together along with my diet mentor, Chris Aceto. We built a physique that would sweep the Nationals in 1996 to gain professional status. I was bombarded with contract offers and eventually signed on with Joe Weider.

I took 1997 off from competition and came back to debut in 1998 at the Night of Champions in NYC. I placed 11th- a little off from my best. I went back to old school dieting and training for the 1999 season. I placed 3rd at the Pro Ironman Invitational and 4th at the Arnold Classic. Later that year, I placed 15th at the Olympia.

On July 9, 1998, I married my girlfriend of seven years, Kerry. We got married in a small private ceremony at the Rio Hotel in Las Vegas.

In 1999, Kerry and I moved to Aliso Viejo, CA. This was a great business move for both of us. Kerry began a job in nursing at Hoag Hospital in Newport Beach. I continued to train with the hunger to move up in the bodybuilding ranks.

In May of 2000, I became the Night of Champions Winner, putting myself further ahead in the rankings. Kerry and I purchased our first home in CA in June of 2000. This was a great step for us, as we always wanted to live in CA.

I competed next at the 2000 Olympia placing 8th. The week following the contest, I was runner up to Ronnie Coleman (three time Mr. Olympia) at the English Grand Prix and the Italian Grand Prix.

In November 2000, I made a crucial business decision and began a new relationship with ISS Research. ISS is based out of Charlotte, North Carolina. They approached me with an offer that I could not refuse. ISS Research gave me the opportunity to take a whole year to prepare for the 2001 Mr. Olympia. I did many appearances through 2001 and really focused on preparing to do my best in October 2001. I went on to place a controversial 2nd place to Ronnie Coleman. The publicity launched my career even further and catapulted me to the next level.

After the "O" in 2001, I began preparing for the 2002 Arnold Classic, which I won unanimously over Chris Cormier.

Many journalists have thus far declared 2003 as "The Year of Cutler". It was at the beginning of the year that I won three consecutive contests - the IronMan Pro Invitational, the Arnold Schwarzenegger Classic and the San Francisco Pro Invitational. I finished off the year with two more victories, the English and Dutch Grand Prix while landing runner up on three occasions: Mr. Olympia, Russian Grand Prix and the GNC Show of Strength. 2003 was a very busy year for me; eight contests, five victories, three seconds...not bad!!!

I also began a new relationship with MuscleTech Research and Development in December 2003. I will now endorse the largest sports supplement line in the fitness industry. MuscleTech has many future plans for the release of the most breakthrough supplements on the market.

I took about two weeks off to rest and then I resumed my training towards the upcoming contest year. My game plan, as of January 2004, is to compete in the 2004 Arnold Classic and capture my third consecutive title in Columbus and then focus on the 2004 Mr. Olympia. I feel that I can still prove I am the best bodybuilder on the planet and I am estatic about the upcoming Arnold Classic!

Kerry and I now live in Las Vegas, after spending many great years in California. I will continue to train here in Vegas and do all I can do to solidify my position as the #1 bodybuilder in the world.


Train Hard!
Jay

P.S CICA MICA I GOTOVA PRICA... :D
"Šampioni su oni koji ustanu svaki put kada su bačeni na pod."

Van mreže natasa

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #3 poslato: Jul 04, 2006, 11:18:48 posle podne »
Hvala.Vidim na forumu sta se trazi pa postavim i drago mi je da"ubadam"sta vam treba.Bice jos,naravno. :wink:
Work like you don't need the money ...

Dance like there's no one watching ...

Live like there's no tomorrow ...

Love like you've never been hurt ...

Van mreže t1000

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #4 poslato: Jul 04, 2006, 11:46:08 posle podne »
Jos samo da ti ukrasim malo topic...
Da stvar bude zanimljivija. 8)
"Šampioni su oni koji ustanu svaki put kada su bačeni na pod."

Van mreže t1000

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #5 poslato: Jul 04, 2006, 11:50:03 posle podne »
Ovakvu separaciju nisam davno primetio... 8O
"Šampioni su oni koji ustanu svaki put kada su bačeni na pod."

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #6 poslato: Jul 05, 2006, 12:32:35 pre podne »
Uf,uf,uf..  :)

Van mreže Bojan

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #7 poslato: Jul 05, 2006, 09:51:00 pre podne »
Brazde na spoljašnjoj glavi kvadricepsa, koje idu celom dužinom mišića su nešto što se ne viđa danas.
''Take no limitation as a limitation'' - Bruce Lee

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Re: Ludacke noge by Jay Cutler(pobednik IFBB Noci Sampiona 2
« Odgovor #8 poslato: Jul 05, 2006, 10:43:43 pre podne »
thnx natasa