When you say the word bodybuilding the name that instantly егэ ответы

When you say the word ‘bodybuilding,’ the name that instantly comes to mind is Arnold Schwarzenegger. Arnold has been crowned the ‘king’ by many in the bodybuilding field, as he really did take the sport to a whole new level.

As such, many involved in bodybuilding today look up to him and try to recreate the programs he used, hoping to sculpt a body that resembles the one he built. In doing so, you’ll fare better if you can recreate the Arnold Schwarzenegger workout routine as outlined in his book ‘ The New Encyclopedia of Modern Bodybuilding’. This program was utilized when he was initially working on developing a good foundation of mass, in his early 20s. At the end of this period, Schwarzenegger weighed in at a solid 240 pounds, due to the fact that he focused on building the greatest proportion of his strength early on with this program.

When it comes to his approach to training, Arnold Schwarzenegger has some key principles that he stresses must be present in any program regardless of who you are. First of all, Schwarzenegger notes that people do have individual needs and, therefore, you must listen to your body to some degree when deciding on the type of program you should utilize. Variations will depend on your body type; how fast or slow you’re able to gain muscle (this is partially genetic); your own individual metabolic rate; what weak points you have in your body; and the level of recuperation you normally experience.

In his early training days, Arnold Schwarzenegger spent a lot of time doing power-lifting movements, trying to gain as much strength and raw muscle mass as possible. As he progressed onward, he realized that, to stay on top of his game, he would need to focus on really working on that definition and separation. This was accomplished by performing a greater amount of high-rep isolation training.

During this time, though, Schwarzenegger didn’t want to sacrifice the thickness, density or hardness he had created in his earlier days, so he would be sure to dedicate at least one day a week as a ‘heavy day,’ and on that day he would use maximum strength moves. This enabled him to get the best of both worlds.

Finally, the last principle that rounds out the basic program requirements of the Arnold Schwarzenegger workout is that there must be sufficient time for rest between lifting. Schwarzenegger notes that different muscle groups will take longer to recover than others, with the biceps being the fastest and the lower back taking the longest. However, a 48-hour window between sessions should work well as guideline.

Often, Schwarzenegger feels that bodybuilders can get past a ‘sticking’ point by taking more rest rather than by working harder, as is commonly done. When you are lifting with such intensity, you are going to require more time to gain strength between sessions, so if the weights are not moving up, this could be a strong signal that you’re not allowing for enough down time between sessions.

Finally, the last thing you must keep in mind is that if you are looking to make extraordinary gains the way Arnold did, you are going to have to make building muscle a priority in all aspects of your life — this includes the way you think, the way you eat, the way you sleep, and the people you socialize with. What you do outside the gym is going to be just as important as what you are doing inside the gym.

Nutrition, in particular, is of great importance and is what Arnold believes is responsible for some of the big improvements we see in the bodybuilding world today. He recommends at least one gram of protein per pound of body weight and found himself eating a diet comprised of about 40% protein, 40% carbohydrates and 20% fat. At 240 pounds and doing intense training, Arnold’s total caloric requirements were phenomenally high, therefore at these values he was getting more than he needed to support basic nutritional requirements.

So, be sure you do not overlook this part of the equation. Even if you follow the Arnold Schwarzenegger workout principles, you still won’t get optimal gains unless you take into account everything else you are doing that can impact your training progress. Arnold took his training very seriously — he made it a way of life. So, if you want to get yourself even close to resembling him, you should aim to do the same.

ВОПРОС 1 People involved in bodybuilding
1) admire Arnold Schwarzenegger.
2) envy Arnold Schwarzenegger.
3) watch his workouts.
4) would like to buy the programs he used.

ВОПРОС 2 According to Schwarzenegger, the key principle of any program is
1) to gain as much strength and raw muscle mass as possible.
2) to choose how fast you would like to gain muscle.
3) to take into account your physiology.
4) to understand how much time you need to recover.

ВОПРОС 3 In paragraph 3 ‘recuperation’ means
1) recovering from an injury.
2) returning to a normal condition after a workout.
3) average workload.
4) intensity of your workouts.

ВОПРОС 4 As Schwarzenegger progressed onward, he
1) would like to perform less high-rep isolation training.
2) realized that he should focus only on definition and separation.
3) he was determined to have more than one day a week as a ‘heavy day,’
4) didn’t give up strength moves.

ВОПРОС 5 If the weights are not moving up, Schwarzenegger advises
1) not to pay attention to it.
2) to increase the intensity of lifting.
3) to work harder.
4) to take more rest.

ВОПРОС 6 If you want to succeed in bodybuilding, you
1) have to visit an expensive gym.
2) ought to make it a way of life.
3) should socialize with a certain group of people.
4) must get a good trainer.

ВОПРОС 7 According to Schwarzenegger, the amount of protein in your diet
1) has to be more than the amount of carbohydrates.
2) has to be less than the amount of carbohydrates.
3) should depend on your body weight.
4) must be phenomenally high.

When you say the word «bodybuilding,» the name that instantly comes to mind is Arnold Schwarzenegger. Arnold has been crowned the «king» by many in the bodybuilding field, as he really did take the sport to a whole new level.

As such, many involved in bodybuilding today look up to him and try to recreate the programs he used, hoping to sculpt a body that resembles the one he built. In doing so, you’ll fare best if you can recreate the Arnold Schwarzenegger workout routine as outlined in his book, The New Encyclopedia of Modern Bodybuilding. This program was utilized when he was initially working on developing a good foundation of mass, in his early 20s. At the end of this period, Schwarzenegger weighed in at a solid 240 pounds, due to the fact that he focused on building the greatest proportion of his strength early on with this program.

If you haven’t had a chance to pick up his book, we’ve decided to give you the basics of the Arnold Schwarzenegger workout to get you started:

Arnold’s Principles

When it comes to his approach to training, Arnold Schwarzenegger has some key principles that he stresses must be present in any program regardless of who you are. First off, Schwarzenegger notes that people do have individual needs and, therefore, you must listen to your body to some degree when deciding on the type of program you should utilize. Variations will depend on your body type; how fast or slow you’re able to gain muscle (this is partially genetic); your own individual metabolic rate; what weak points you have in your body; and the level of recuperation you normally experience.

After taking into account those variables, the other factors that must be touched upon when you decide to embark on the Arnold Schwarzenegger workout are:

Progressive Resistance

If you want to continue to progress with your workouts and strength levels, you must continually add weight to the bar — it really is that simple.

Correct Rep Range

Arnold advises doing 8-12 reps for the upper-body muscles and 12-16 for the lower-body muscles. This is due to the fact that the lower-body muscles can withstand fatigue slightly better than the upper body, so they can handle the higher rep range.

Training to Failure

Note that this does not mean exhaustion; rather, it means training until the point when you cannot complete another rep without stopping to take a rest beforehand.

Full Range of Motion

Arnold Schwarzenegger believes that the only way to stimulate the entire muscle and every possible muscle fiber is by moving throughout the entire range of motion when doing each exercise.

Good Quality of Contraction

It’s important to realize that weights are just a means to stimulate the muscle, and in order to accomplish this stimulation, you need to isolate the muscle effectively. This is done by only choosing as much weight as the muscles you are targeting can handle to ensure that other muscles do not get called into play.

Also, focusing the mind on contracting the target muscles while keeping the others relaxed will additionally help ensure that they are getting the full workout.

Heavy Days

In his early training days, Arnold Schwarzenegger spent a lot of time doing power-lifting movements, trying to gain as much strength and raw muscle mass as possible. As he progressed onward, he realized that, to stay on top of his game, he would need to focus on really working on that definition and separation. This was accomplished by performing a greater amount of high-rep isolation training.During this time, though, Schwarzenegger didn’t want to sacrifice the thickness, density or hardness he had created in his earlier days, so he would be sure to dedicate at least one day a week as a «heavy day,» and on that day he would use maximum strength moves. This enabled him to get the best of both worlds.

Recuperation

Finally, the last principle that rounds out the basic program requirements of the Arnold Schwarzenegger workout is that there must be sufficient recuperation between lifting. Schwarzenegger notes that different muscle groups will take longer to recover than others, with the biceps being the fastest and the lower back taking the longest. However, a 48-hour window between sessions should work well as guideline.

Often, Schwarzenegger feels that bodybuilders can get past a «sticking» point by taking more rest rather than by working harder, as is commonly done. When you are lifting with such an intensity, you are going to require more time to gain strength between sessions, so if the weights are not moving up, this could be a strong signal that you’re not allowing for enough down time between sessions.

So, by first making sure all of these principles are covered, you are already on the right step to training with the same methodology as Arnold Schwarzenegger used.

Arnold’s Philosophy on Sets

When it comes to how many sets per exercise you should be performing, Arnold most commonly recommends doing four sets, unless there are specific goals you are working toward.

Schwarzenegger feels that this is the best approach because:

1. This is the minimum amount needed to fully stimulate the muscle fiber;

2. If you do more than four sets, you could risk overtraining;

3. Using four sets will allow you to perform a total of three or four exercises per body part (for a total of 12-16 sets per part), which is an ideal range to be in for each lower and upper body part accordingly.

Again, this can vary depending on your own individual recovery ability and the specific muscle, but it’s a good guideline to use.

More from AskMen.com:

— Fast Workout Fixes

— Squat Variations

— Gladiator Workout

— Depletion Workouts

— Weight Lifting for Fat Loss

Arnold Schwarzenegger’s Workout

This brings us to the actual workout. The following has you working out six days a week, and you should be training abdominals on a daily basis. It is going to be best used either by those who are just starting out with weight training or those who have a slightly slower recovery ability.

Since you’ll be working each body part once every three days, this ensures that you are allowing enough time for a full recovery. This is how your week’s layout will look:

Day 1: Chest and Back

Chest

— Bench press

— Incline press

— Pull-overs

Perform four sets of 8-12 reps each.

Back

— Chin-ups, done to fatigue (progressively working up to doing 50 reps at a time)

— Bent-over rows, four sets of 8-12 reps

— Deadlifts, three sets consisting of 10, then 6, then 4 reps

Day 2: Shoulders, Upper Arms and Forearms

Shoulders

— Barbell clean and press, four sets of 8-12 reps

— Dumbbell lateral raises, four sets of 8-12 reps

— Heavy upright rows, three sets of 10, 6, 4 reps to failure

— Push-presses, three sets of 6, 4, 2 reps to failure

Upper Arms

— Standing barbell curls, four sets of 8-12 reps

— Seated dumbbell curls, four sets of 8-12 reps

— Close-grip press, four sets of 8-12 reps

— Standing triceps extensions with barbell, four sets of 8-12 reps

Forearms

— Wrist curls, four sets of 8-12 reps

— Reverse wrist curls, four sets of 8-12 reps

Day 3: Thighs, Calves and Lower Back

Thighs

— Squats, four sets of 8-12 reps

— Lunges, four sets of 8-12 reps

— Leg curls, four sets of 8-12 reps

Calves

— Standing calf raises, five sets of 15 reps each

Lower Back/Hamstrings

— Straight-leg deadlifts, three sets of 10, 6, 4 reps to failure

— Good mornings, three sets of 10, 6, and 4 reps to failure

Note that for abdominal training, you should alternate between crunches and reverse crunches, performing five sets of 25 reps every single day you train.

On the seventh day of the week you are to rest completely and allow your body a chance for full recovery.

Advanced Techniques

After you’ve been doing this Arnold Schwarzenegger workout program for a while, you can focus on starting to incorporate more advanced techniques into your program such as forced reps, partial reps, isolation training, negative reps, forced negatives, and cheating reps.

Arnold recommends that you get a good grasp of the basic program first before even thinking about the more advanced principles. By doing so, you can be sure that you are using the correct training technique and will learn more about how your body responds and recovers from training.

The Lifestyle Approach

Finally, the last thing you must keep in mind is that if you are looking to make extraordinary gains the way Arnold did, you are going to have to make building muscle a priority in all aspects of your life — this includes the way you think, the way you eat, the way you sleep, and the people you socialize with. What you do outside of the gym is going to be just as, if not more, important than what you are doing inside the gym.

Nutrition, in particular, is of great importance and is what Arnold believes is responsible for some of the big improvements we see in the bodybuilding world today.

He recommends at least one gram of protein per pound of body weight and found himself eating a diet comprised of about 40% protein, 40% carbohydrates and 20% fat. At 240 pounds and doing intense training, Arnold’s total caloric requirements were phenomenally high, therefore at these values he was getting more than he needed to support basic nutritional requirements.

So, be sure you do not overlook this part of the equation. Even if you follow the Arnold Schwarzenegger workout principles, you still won’t get optimal gains unless you take into account everything else you are doing that can impact your training progress.

Arnold took his training very seriously — he made it a way of life. So, if you want to get yourself even close to resembling him, you should aim to do the same.

2

Вы услышите диалог. Определите, какие из приведённых утверждений А—G соответствуют содержанию текста (1 — True), какие не соответствуют (2 — False) и о чём в тексте не сказано, то есть на основании текста нельзя дать ни положительного, ни отрицательного ответа (3 — Not stated). Занесите номер выбранного вами варианта ответа в таблицу. Вы услышите запись дважды.

A Mary’s new job takes up a lot of time and energy.

B Mary has no time to go to parties.

C Peter felt his salary in the company was too low.

D Peter left his job because he had no promotion prospects.

E Peter sent out his resume to nearly twenty companies.

F Peter wouldn’t mind working in another city.

G Mary advises Peter to speak to people with the same problems.

Вы услышите рассказ писателя о своём увлечении музыкой. В заданиях 3—9 запишите в поле ответа цифру 1, 2 или 3, соответствующую выбранному Вами варианту ответа. Вы услышите запись дважды.

3

The narrator says that his musical career
1) changed its direction at the age of 11.
2) started roughly 30 years ago.
3) began after he had sung a song with his father.
Ответ: .

4

When the narrator was almost 40,
1) he was already performing in public.
2) he had learned to sing the parts of ‘Bohemian Rhapsody’.
3) he felt a desire to start playing music.
Ответ: .

5

When the narrator got a mandolin, he

Ответ: .

6

The narrator enjoyed playing the mandolin because
1) he was able to master difficult chords.
2) he was composing music.
3) he was able to relax after his everyday work.
Ответ: .

7

The narrator went to the jam camp because
1) he wanted to perform in public.
2) he would like to speak to Dr. Banjo.
3) he was offered the easiest way to improve his skills.
Ответ: .

8

In the camp the narrator learned that
1) to play songs he should know forty basic chords.
2) to grow as a musician he should possess certain qualities and abilities.
3) he could become a perfect mandolin player if he practises a lot.
Ответ: .

9

When the narrator came back home last week, he was pleased because
1) Ruth had started taking music lessons.
2) his friends and relatives showed their interest in music.
3) Los Angeles was a different place.
Ответ: .

Раздел 2. ЧТЕНИЕ

10

Установите соответствие между заголовками 1—8 и текстами A—G. Занесите свои ответы в таблицу. Используйте каждую цифру только один раз. В задании один заголовок лишний.

A. The first thing that a good speaker does is looks at the audience and takes a pause before beginning his speech. This helps to create a good impression on the audience. Throughout the speech, the speaker should maintain eye contact with the listeners, otherwise they will feel that they are being ignored and it is quite likely that they also ignore whatever he is trying to convey.

B. Proper variation in emotion and tempo of the voice improves the quality of performance. Accurate pronunciation of words with due stresses wherever required must be done. One more important thing while communicating is that your voice must be clear and loud enough for the audience to hear it. A loud voice can be a strong point for being an effective speaker.

C. Concentrate on your ideas and do not get distracted by the activities performed by the audience, for example, smiling or whispering. To make your communication successful get the clue about the listeners and their interests. Think over the age, sex and background of the people. See whether the audience is patient enough to handle you for hours. Check out if they are friendly or hostile.

D. Facial expressions reveal what thoughts are running through a person’s mind. So while communicating, make sure that your facial expressions reveal your interest for the subject on which you are communicating. The body movements while speaking must coordinate with your convincing power. They must add to the things which are more effectively caught visually than verbally.

E. If you are trying to improve your own communication, concentrate on ways to make your nonverbal signals match the level of formality necessitated by the situation. Some situations require more formal behaviour that might be interpreted very differently in any other setting. So when you are communicating with others, always take into account the situation in which the communication occurs.

F. Don’t be afraid to pause and breathe. Listeners need time to reflect on what you are saying. Just like we need ‘white space’ and punctuation on the written page, we need pauses when we speak. Talking non-stop is a huge drawback. Having the confidence to pause for a few seconds in between sentences commands attention rather than diverts it.

G. The appearance plays an important role in presenting ourselves to society. The people who wear clothes suitable to their body structure look attractive. A person’s physical appearance creates a definite impact on the communication process. Our clothes should not be too modern for the people whom we are interacting with. However, they should be able to create a positive impression on them.

11

Прочитайте текст и заполните пропуски A—F частями предложений, обозначенными цифрами 1—7. Одна из частей в списке 1—7 лишняя. Занесите цифру, обозначающую соответствующую часть предложения, в таблицу.

Ever wonder A ____________? There’s actually quite a bit of science going on behind the scenes, with several components working together to bring you that digital-quality signal.

Your channel selection begins with the programming sources themselves. Companies like Showtime, HBO or Cinemax create their programming. Channel providers then purchase rights to this programming B ____________. Once a provider has their programming in place, they turn their attention to the broadcast centre to compress and convert the programming for satellite broadcast.

Your Dish Network Programming originally arrives as a digital stream of video, which is then compressed and converted through an encoder, typically using the MPEG2 format. This format reduces the overall size of the video, C ____________.

Once encoded, the video is then encrypted D ____________. After the video has been encrypted, it is sent to the provider’s satellite, strategically positioned in the sky.

The satellite itself uses a dish similar to your own satellite dish, to receive the video and send it back down to Earth. When the satellite sends the signal back down to Earth, it is picked up by your satellite dish, a small round antenna that receives the satellite’s broadcast and sends the video on to your satellite TV receiver.

The satellite TV receiver is that little black box that sits inside your home and allows you to choose E ____________. The receiver actually performs several important functions in the satellite viewing process, including the decryption of the signal itself. If you remember, the satellite signal was scrambled by the provider to protect it from un-paying consumers. Your receiver ‘de-scrambles’ that signal and converts the signal into a format F ____________. Together these amazing components create a vividly clear digital picture for over 200 satellite channels.

1. which channel you want to watch
2. including a power source and a computer system
3. so that the broadcast can only be viewed by paying subscribers
4. so that they can broadcast the shows via satellite
5. how your satellite TV system works
6. making it possible for a satellite to broadcast hundreds of channels at the same time
7. that your television can handle

Jonte faced playtime with mixed feelings. When the bell rang, the others would rush into the open air, laughing and chattering. He felt left out. Yet these were also times he enjoyed. He could daydream about how things might have been.

Sometimes, though, he would watch the play not directly, that would have been impossible but on the big screen in one of the classrooms. Cheering on his friends made him feel part of the action. Even through the screens, however, watching for long often made his eyes hurt. Sunlight reflected strongly off the silvery turf, and even more from the trees around the ground. Players in motion trailed flashes of light which left black spots in his vision.

It was during a tense game that the summons came through. The shelter Principal, no less, wanted him at once in his office. Jonte uttered a mild swearword, though realising that he had already been watching too long — his head was aching. He made his way to the admin sector, signalled his arrival and went in. The Principal was behind his desk directly opposite the door. He was a small man, with metallic black hair cut short, silver-grey hands in constant fidgety motion and an expression of perpetual irritation. He waved in the direction of a chair placed in front of the desk.

But to Jonte’s surprise, there were several other people in the office. It was difficult at first to see them all clearly: not only had the effects of watching the match still to wear off, but the lighting was poor. Perhaps the Principal had only remembered at the last minute to close the heavy shutters and switch on a lamp.

As his vision returned, Jonte’s surprise grew. The six men and two women, who sat in a half circle to one side, judging by their job tags, were senior… very senior. Four were from the administration. The two women and the other two men seemed to be scientists from different research bodies.

Jonte was used to the fact that other people were inscrutable. He would have been able to tell from gazing in a mirror into his own eyes, with their blue irises surrounding dark pupils, how he was feeling, even if he hadn’t known yet. But other people’s eyes were silver discs, giving away nothing. He could sometimes see from the rest of their faces whether they were happy or sad, smiling or frowning; but their skin reflected the light, so that he could never be quite sure. From the way they were sitting, he thought, the visitors seemed anxious.

‘Jonte’, the Principal said, ‘these people have a favour to ask, and I hope you can help them. Please sit down.’ Jonte’s surprise grew. What possible favour could these people want from someone like him? ‘I’ll help if I can’, he said.

‘You know,’ the Principal went on, ‘that you have had to grow up here because going outside would be dangerous. Your body wouldn’t be able to withstand the radiation, even at night-time. Ordinary people are born with protection; but in your case…’

‘So you see’, one of the women interjected quickly, ‘you are really a very interesting young man. We want you to let us get to know you better.’

‘The people here,’ the Principal resumed, ‘are from the government’s science and research council. They would like to take you to one of their centres in the south, where the facilities are supposed to be better than we can provide. ’

‘But I’m quite happy here,’ Jonte felt he should say. ‘My friends…’

‘… and in any case,’ the Principal insisted a trifle sourly, ‘you wouldn’t be able to stay much longer. The shelter is being closed down.’

Jonte took this in. ‘So when do I have to go?’ he asked.

‘If you can pack your things together quickly,’ one of the men replied, ‘we should like to move you this evening … say in an hour. Is that all right?’

An hour! The suddenness of it all puzzled Jonte. His condition had been known from the moment he had been born when his parents so he had been told had handed him over for special care. But it also excited him. Apart from a short journey when he had been much younger to a medical centre, he could not remember ever having left the shelter. He didn’t really have much to pack anyway.

(Adapted from ‘Fear No More’ by George Anthony)

12

When his friends rushed into the open air during playtime, Jonte felt

Ответ: .

13

When the summons came through, Jonte was
1) glad that he was able to have a rest.
2) annoyed that he had to stop watching the game.
3) eager to know what had happened.
4) in a hurry.
Ответ: .

14

The people in the Principal’s office were all

Ответ: .

15

In paragraph 6 the word ‘inscrutable’ means

Ответ: .

16

Jonte had to grow up in the shelter because
1) he was an orphan.
2) the world outside the shelter was dangerous.
3) his body was unable to withstand high temperature.
4) he would not manage to survive in the open air.
Ответ: .

17

The people offered to take Jonte to one of their centres because
1) Jonte was not quite happy here.
2) it was well equipped.
3) the Principal didn’t want Jonte to stay in the shelter.
4) the shelter could not provide good education for Jonte.
Ответ: .

18

Jonte was surprised because

Ответ: .

Раздел 3. ГРАММАТИКА И ЛЕКСИКА

Прочитайте приведённый ниже текст. Преобразуйте, если необходимо, слова, напечатанные заглавными буквами в конце строк, обозначенных номерами 19—25, так, чтобы они грамматически соответствовали содержанию текстов. Заполните пропуски полученными словами. Каждый пропуск соответствует отдельному заданию из группы 19—25.

Обратите внимание, что по правилам ЕГЭ ответы нужно писать без пробелов и других знаков, например, правильный ответ ‘have done’ нужно будет записать как ‘havedone’, иначе ваш ответ не засчитается.

Choosing a Career

Edinburgh

The Archipelago

In the remote southern seas there is a cluster of islands. Each island is inhabited by a different race of people. Although physically they look alike, you can tell them 32____ by their styles of dress and their distinctive dialects. Each island has its own unique form of architecture. The only similarity between them is that each race builds in a manner that is 33____ odds with the environment. On rocky hillsides there are wooden huts and in wooded valleys you can see towns of brick. Arid uplands are irrigated and planted with leafy gardens, whereas, on fertile plains, the parks are paved with stone. 34____ their differences, the islanders coexist peacefully. There is rivalry over certain fishing waters but it rarely 35____ to more than a few heated exchanges.

At the centre of the archipelago, perhaps in the most favoured spot of all, lies an island that has been deserted for many generations. It looks very different from the rest: darker, taller, silent. There is no obvious reason 36____ its abandonment as it has good soil and plenty of freshwater.

Long ago, it was inhabited by farmers and fishermen much like everywhere else in the archipelago, but everything changed when they started building the first wall. As soon as it was finished a second circle of battlements began to rise from the centre, slightly narrower than the one before, so that from faraway the island 37____ an enormous wedding cake.

Nobody can explain why the wall was started but there are many theories as to why it was never finished. Some say that so many had perished during its construction, that no one dared halt the work and thereby admit that it had all been in vain. Others claim that the builders simply 38____ out of materials. But one thing is certain, the predicted threat never arrived and the people at the centre of the archipelago had, quite simply, bricked themselves in.

32

Ответ: .

33

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34

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35

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36

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