Bodybuilding exercises
Bodybuilding exercises are known as exercises dedicated to increasing muscle growth in the body, and they also have benefits for overall health, and in bodybuilding training, the practice needs to exercise tools resistance exercises from weights and heavy hand weights, and bodybuilders can enter competitive competitions by showing muscle, but before starting bodybuilding exercises, you should see a doctor make sure that there are no health problems that may hinder the practice of these exercises, and you should pay attention to avoid eating amounts Large protein in case of kidney or liver disease.
Arrange exercises in a weekly schedule
There are two forms of exercise, there are exercises that are with a small number of repetitions, which are mostly based on training each muscle group only once a week, in contrast, there are exercises with a high number of repetitions, which aim to exercise each muscle group two or more times a week, and the following is a simple example of a weekly schedule of muscle-building exercises:
First week:
Day One: Exercise the muscles of the chest, shoulders, and triceps muscle (English: TRICEPS).
Day Two: Exercise of the back muscle, the bicephalous (English: BICEPS).
Day Three: Break.
Day Four: Exercise of the muscles of the legs and abdominal muscles (English: ABS).
Day Five: Break.
DAY SIX: EXERCISE THE MUSCLES OF THE CHEST, SHOULDERS, AND TRICEPS MUSCLES.
SEVENTH DAY: EXERCISE OF THE BACK MUSCLE, THE BICEPS MUSCLE (ENGLISH: TRICEPS).
Week Two:
Day One: Break.
Day Two: Exercise of the muscles of the legs and abdominal muscles (English: ABS).
Day Three: Break.
Day Four: Exercise the muscles of the chest, shoulders, and triceps muscle (English: TRICEPS).
Day Five: Exercise of the back muscle, the bicephalous (English: BICEPS).
Day Six: Break.
Day Seven: Exercise of the muscles of the legs and abdominal muscles (English: ABS).
Choosing the right exercises to build muscle
When building muscle exercises should be divided where each exercise targets a special muscle and works on its growth, for example, to help grow the biceps muscle (English: BICEPS), you need to perform exercises targeting the biceps, and the exercise can be targeted at the biceps muscle alone as isolated exercises, such as the exercise of BICEP CURL, or targeted at the biceps and other muscles such as complex exercises, such as: PULLUP, when comparing the two types of exercises in terms of effectiveness, complex exercises and isolated exercises are both equally effective, and it is preferable to include the two types of exercises in the sports table, as for beginners, isolated exercises are safer and easier to learn than compound exercises, and for the choice of weights should be heavy to the point of not being able to perform more than 20 repetitions, and the weight that leads to failure should be chosen when trying to exceed the number of times of performance of the targeted exercise, for example when Choosing a weight that is heavy enough to do a session of 10 repetitions, and when you reach repeat number 10 it will be difficult to continue to perform the exercise, thus failing to exceed 10 repetitions in the session.
General Tips
To achieve as much muscle building as possible, these points mention some tips to follow:
- Muscle-building and bodybuilders are advised to follow an exercise regimen and schedule, as well as a proper diet.
- It is advisable to follow an exercise program that contains complex exercises, and isolated exercises.
- It is advisable to pay attention to exercises, combinations, and repetition for better results.
- It is recommended to properly nourish, and eat adequate amounts of protein, fat, and calories to build muscle mass and avoid weight gain.
- Maintaining stability and patience for better results is advisable, as muscle building takes a period that can reach months or even years.
إرسال تعليق