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      "body": "![1444950271_koncentrirovannyy-podem-na-biceps.jpg](https://cdn.steemitimages.com/DQmcaB8BckoqSdnU8rEpSwmdRwenTvyaBgBtkSc3EmuKyRS/1444950271_koncentrirovannyy-podem-na-biceps.jpg)\n\nPamping is a legendary methodical device, in it, if you will, contains the whole essence of bodybuilding. It is not easy to describe the feeling of “pumping” in words, but once you feel “pumping”, you immediately, without any prompting, understand: this is it! Yes, the muscle opened up so that the limb completely ceased to bend. The skin is stretched, it does not push a finger. The body of the muscle is hot, dense. But the main thing is the view in the mirror: the picture! Do not even stutter that the “pumping” is an ordinary pumping method, one of many. No and no again! This phenomenon is cerebral, i.e. certainly associated with the work of the brain due to deep intervention in the mechanisms of the nervous regulation of blood flow. Hence, the mental effect of “pumping” - brains “takes away” from joy, satisfaction, simply speaking, a high! But the roots of the phenomenon, of course, in the muscle. So what is a 'pumping'? In theory, everything is simple. By repeated repetitions of the same movement, copying the action of the pump, we fill the muscle with blood. But this is only the beginning of the job. When we feel tangible blood filling, we sharply accelerate the pace! As a result, more blood enters the muscle than it manages to 'pump out'. Not finding a way out, the excess blood more and more saturate every cell of the muscle, and that blood begins to swell up and solidify at the same time. This is the 'pumping'! How much is bodybuilding, so much controversy in it about the usefulness of 'pumping'. No, no one doubts that the 'pumping' grows muscle. The thing is different. They say that there are simply other methods in the world that grow muscle better ... Let's understand. NUMBER OF REPETITIONS OR EXTINGUISHING? First you need to answer the question: what happens in our muscles when performing exercises in sets of different intensity. In the 'short' sets with a small number of repetitions and a large weight, primarily larger, white fibers are involved, which are 'responsible' for speed strength (otherwise they are called 'fast' fibers). The load of this type gives a relatively good increase in strength and hypertrophy (thickening of muscle fibers), but this, as we know, is the main condition for the growth of 'mass'. However, the degree of such hypertrophy is relatively small. Illustrates this example of weightlifters. They selectively train the “fast” fibers, however, as the length of the service grows, they do not become much more. An ordinary lover has another problem. “Fast” fibers in his muscles, in principle, are few. So, enhanced training with “short” sets will give him little, especially since the red, “slow” fibers, which are in his majority in the muscles, this scheme hardly stimulates. In the 60s, bodybuilders practiced the other extreme - 'long' sets (from twenty repetitions and more). Today, sports physicians are firmly convinced that 'long' sets are ineffective if our goal is to increase muscle 'mass.' Why? The fact is that such an approach implies the use of an insignificant weight, well, it practically does not stimulate hypertrophy. And it is proven by dozens of experiments. Does this mean that the 'pumping' method can be safely written off for scrap? Not at all! Just associate the 'pamping' should be with another - the average - the number of repetitions in the set. In other words, a well-balanced training scheme consists of 'medium' sets (8-12 repetitions for the 'upper' muscles and 16-20 repetitions for the legs). It is this scheme that meets the main “growth” condition of bodybuilding - a muscle must be under load for at least one minute. By the way, if you didn’t know before, then stab at the nose: each repetition lasts only a few seconds, which means that the total number of repetitions must correspond to the total duration of a reduction of one minute or more. From all this an important conclusion follows: in bodybuilding there is a minimum threshold of effectiveness. If you, an ordinary amateur, reduce the number of repetitions to 3-6 in the spirit of 'severe' professional training, you are unlikely to get something in return, except for injuries and overtraining. However, even if you have a “correct” pattern in your mind (8-12 repeats in a set), this does not mean that you will immediately start “swinging” correctly. You have already heard a lot about the fact that when you perform a set, you have to be extremely laid out and, if possible, reach the “rejection”. 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      "body": "Audio recording of a song  https://yadi.sk/d/H5ODs8Br3YjsUK\n\n![G3ytOj-xXsA.jpg](https://ipfs.busy.org/ipfs/QmfMyH16ZvuA2EA82uomciuuY1qDrWdZznXBEazjTSKHhc)\n\nOriginal text\nКуплет:\nЕду я на своём коне\nЕду я по родной земле\nЕду я в славный Киев град\nРусь святую от злодея защитить я рад.\n\nПрипев:\nА на небе ясном солнышко радует глаз\nВетер ласковый за собой манит\nПосмотри скорей вокруг – как много нас\nМы сегодня за страну встанем.\n\nКуплет: \nМного матушка ты перенесла\nМного видывала горюшка и много добра\nЭй вы люди православные великий народ\nНаточи свой меч и за отчизну вперёд.\n\nПрипев:\nА на небе ясном солнышко радует глаз\nВетер ласковый за собой манит\nПосмотри скорей вокруг – как много нас\nМы сегодня за страну встанем.\n\nКуплет:   \nДолго ль будем мы обиду глотать\nСопли на кулак наматывать, пинки получать?\nТак давайте ж сбросим гнёт мы с могучих плечей\nВстрепенувшись ото сна , да за семью, за детей.\n\nПрипев:\nА на небе ясном солнышко радует глаз\nВетер ласковый за собой манит\nПосмотри скорей вокруг – как много нас\nМы сегодня за страну встанем.\n\nfree translation\n\nI'm riding on my horse \nI'm driving around my native land \nI'm going to the glorious Kiev city \nI'm glad of the holy Saint from the villain.\n\n And in the sky a clear sun pleases the eye \nThe wind caressing for a beckoning \nLook around - how many of us \nWe are going to stand up for the country today.\n\nYou have suffered a lot of mother \nYou saw a lot of smell and a lot of good \nHey you people are orthodox great people \nCut your sword and go to the homeland forwards.\n\nAnd in the sky a clear sun pleases the eye \nThe wind caressing for a beckoning \nLook around - how many of us \nWe are going to stand up for the country today.\n\nLong lol we will take offense to swallow \nSopli on a fist reel, kicks get? \nSo let's drop the decay we are with mighty shoulders \nStartled from sleep, yes for family, for children.\n\nAnd in the sky a clear sun pleases the eye \nThe wind caressing for a beckoning \nLook around - how many of us \nWe are going to stand up for the country today.",
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