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Bodybuilding Figure Training Fitness | Sunshine Coast Bodybuilding & Figure Association Bodybuilding & Figure Information Site |
MEN'S Compulsory Poses
Round 1
1. Front Double Biceps
Standing facing the Judges with HEELS TOGETHER the competitor will raise both arms to shoulder level bending them at the elbows. The hands should be clenched and turned inwards. This will cause the Biceps and Forearm muscles to contract, which are the main muscles to be assessed in this pose. In addition, the competitor should attempt to contract as many muscles as possible, as the judges will be surveying the complete physique.
When assessing the physique, a judge should follow a routine procedure which will allow a comprehensive assessment of the physique as a whole. He/She should in the compulsory poses, first look at the Primary muscle group being displayed. The judge should survey the whole of the physique, starting from the head and looking at every part in a downward sequence, beginning with general impressions, looking for;
A - MUSCULAR BULK
B - BALANCED DEVELOPMENT (SYMMETRY)
C - MUSCLE DENSITY & DEFINITION
The downward survey should take in the head, neck, shoulders, chest, all the arm muscles, the front of trunk for pectorals, pec-delt tie-in, abdominals, waist, thighs, calves & feet.
The same procedure for rear poses will also take in upper and lower trapezius, teres and infraspinatus, erector spinae, the gluteus group, leg biceps group, calves & feet. Detailed assessment of the various muscle groups can be made during the comparisons when it helps the judge to compare muscle shape, density & definition while still bearing in mind overall balanced development.
2. Front Lat Spread
Again standing facing the judges with heels together, the competitor will place the hands, either open or preferably clenched, against the lower waist and will expand the lats. At the same time, the competitor should attempt to contract as many other frontal muscles as possible.
The judge should first see whether the competitor can show a good spread of the lats, thereby creating a V-shaped torso. Then the judge should continue with the head-to-toe survey as in the first pose, noting first the general aspects and then concentrating on the more detailed aspects of the various muscle groups.
3. Side Chest
The competitor will quarter turn to the side as instructed by the Chief Judge. He will stand with his left or right side towards the judges. He will bend the front arm nearest to the judges to a right angle position with the fist clenched, and with the other hand will grasp the wrist. The front leg nearest to the judges will be bent at the knee and will rest on the toes. The competitor will expand the chest and by upward pressure on the front bent arm, contract the biceps as much as possible. He will also contract the thigh muscles, in particular the biceps femoris group, and by downward pressure on his toes will display contracted calves.
The judge will pay particular attention to the pectoral muscles and the arch of the rib cage, the biceps, the leg biceps and the calves and will conclude the survey once again with the head-to-toe examination.
4. Rear Double Biceps
The competitor will stand facing the rear of the stage, back to the judges, he will bend the arms & wrists as in the front double biceps, and will place one foot back resting on the toes.
He will contract the arm muscles, along with the muscles of the shoulders, upper & lower back, thigh & calf muscles.
The judge will first survey the arms, followed by the head-to-toe survey, during which there are more muscles groups to view than in all the other poses. These will include; Neck, Deltoids, Biceps, Triceps, Forearms, Trapezius, Teres, Infraspinatus, Erector Spinae, External Obliques, Lattisimus Dorsi, Gluteus, Leg Biceps and Calves.
This pose, probably more than others, will help to determine the quality of the competitor's muscle density, definition & overall balance.
5. Rear Lat Spread
The competitor will stand facing the rear of the stage, back to the judges, he will place his hands on his waist with the elbows kept wide, one foot back resting on the toes. He will then contract the lats as widely as possible & display a calf contraction by pressing downward on the toes at the rear.
The judge will look for a good spread of the lats, but also for good muscle density & will again conclude with the head-to-toe survey.
6. Side triceps
The competitor will quarter turn to the side, again as instructed by the Chief Judge. He will stand with his left or right side towards the judges & will place both arms behind his back. He can either interlock his fingers or grasp the front arm by the wrist with his rear hand. The front leg nearest the judges will be bent at the knee & will rest on the toes. The competitor will exert pressure against his front arm thereby causing the triceps muscle to contract. He will also raise the chest & contract the abdominals as well as the thighs & calves.
The judge will first survey the triceps display & conclude with the head-to-toe survey. In this pose as in the side chest pose, the judge will be able to survey the thighs & calves in profile, which will help him to grade their comparative development more accurately.
7. Abdominals & Thighs
Standing facing the judges, the competitor will place both arms behind the head and place one leg forward. He will then contract the abdominals by "crunching" the trunk slightly forward. At the same time, he will contract the thigh of the forward leg.
The judge will survey the abdominals & thighs, then conclude with the head-to-toe examination.
Judging Women's Classes
The Judging Criteria for Women is not as simple as you might expect, so read this section carefully!
The judging of the Woman's "Bodybuilding" class should be conducted using the same principles as the Men's classes, although ensuring that the competitors still maintain the sleek Feminine lines expected of the Female athlete. Muscularity, Symmetry & Proportion are all significant attributes * should be regarded in the same manner in a Female physique as in a Males.
The criteria in the Women's "Figure" class differs from the "Bodybuilding" class in that Symmetry & Proportion attract MORE significance than Muscularity.
A firm, toned, "Feminine" physique is called for although there should be some degree of Muscularity & Muscular Separation, it should not approximate that level of muscularity displayed in the "Bodybuilding" classes. Presentation & Development take an increased importance as these qualities enhance the Feminine aspect of the competitors physique.
Compulsory poses for the "Figure" class differ from the "Bodybuilding" classes.
WOMEN'S Compulsory Poses (Bodybuilding)
Round 1.
1.Front Double Biceps
Front view arms overhead at 45 degrees with hands open or clenched, right leg is extended to the side, contraction of the biceps, abdominals, thighs & calves. Judges will assess this pose exactly as for the Men's pose 1.
2. Front Lat Spread
Again facing the Judges, with ONE leg to the side, the competitor will place the hands (preferably clenched) against the lower waist & will expand the lat muscles. At the same time, the competitor will contract as many frontal muscles as possible, including separation of the quads. Judges will assess this pose exactly as for Men's Pose 2.
3. Side Chest
The competitor will quarter turn to the side as instructed by the Chief judge (as in Men's Pose 3). With the front arm bent to 90 degrees with palm upward, rear hand grasping the front wrist, front leg either extended behind on the toes, or leg bent with heel raised onto the toes, contraction of the biceps, pectoral, thigh & calves. Judges will assess this pose as in Men's Pose 3.
4. Rear Double Biceps
Facing the rear, arms overhead at 45 degrees, hands open or clenched, one leg back with the heel raised, contraction of the biceps, upper & lower back, thighs & calves. Judges will assess this pose as for Men's Pose 4.
5. Rear Lat Spread
Again facing the rear, the competitor will stand with one leg to the side, raised onto the toe, & with hands (preferably clenched) on the lower waist, expanding the lats while also contracting other rear muscles, especially the leg biceps & calves. Judges will assess this pose as for Men's Pose 5.
6. Side triceps
The competitor will quarter turn to the side as instructed by the Chief Judge. With both hands behind the back, the rear hand either interlocking fingers or grasping the wrist of the front hand, front leg either to the rear on the toes, or knee bent forward with heel raised, contraction of the triceps, pectorals, abdominals, thighs & calves. Judges will assess this pose as in Men's Pose 6.
7. Abdominals & Thighs
Front view, both hands behind the head, one leg placed forward, contracting the abdominals by "crunching" down, pectorals & thighs. Judges will assess this pose as in Men's Pose 7.
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