Gym World

Program of bodybuilding exercises for beginners

- Number of days of practice this training schedule is 6 days and every day specialist training one muscle group is divided as follows

The first day: chest muscles
Day Two: the muscles of hands
Third day: shoulder muscles
Fourth day: comfort
Fifth day: the muscles of the legs and Alvkhadd
Sixth day: back muscles
Seventh day: abdominal muscles

* Shown above exercises practiced by only repeating Jultien 12-10 or 10-10

* Is changing the order of exercises every week

* Training system described is a suitable system and non-fatigued muscles Despite there being a rest day, but only one train that muscle group in one day the number of exercises and a few rounds of iterative few limits and prevents the overheating of muscle and depletion

* Aerobic exercise may be a day devoted to training the abdominal muscles

* Please follow the proper technique performance and load weights appropriate to the carrying capacity of the muscle Almamrna and not to prolong the periods of rest between exercise and the other and the need to perform warm-up exercises and stretching for at least 5 minutes before exercise and cooling exercises for 5 minutes after exercise

By: Unknown On 16:48

Mistakes that bodybuilders do and tips necessary !!

Attendance daily training perish muscle nor built by:

The relief of muscle pillars of the main construction process of building muscle reaches its peak in the days to Atemars the exercises During the performance of muscular exertion is the demolition of muscle fiber and not taken to build and therefore the continued attendance at daily training Ehllk and bears and burn muscle so the practitioners of this sport to take a daily rest per week to Aamarson where any effort High was intramuscularly or physically.

Carry heavy weights, even more than the carrying capacity of the muscle:

Either to draw attention or thinking them to increase the size of the muscle not only be that they did not know that this technique may be exposed to injuries muscular or articular easily and learned the process of building muscular sound while performing the exercise depends mainly on the included weights and technique and proper performance of a fixed number of rounds and duplicates are placed under the supervision of Trainer and most likely three rounds at a rate of iterative
12 - 10-8 or 10 - 10-10 increase in the number of exercises or practice rounds for each muscle and follow the instructions of the coach without serious error is when many Almtdrbeyen

Loss of balance element when performing exercises:

Believes Almtdrbeyen at them weights, especially heavy ones shimmying and swaying sometimes after the other when standing or sitting or even when Adjallm and affect negatively on the most important element of balance in the body which is the backbone Mmaked lead to Tdharrh and being injured and that possible that Taal future to the disc, so it is important Here the stability and integrity of the back in various situations while performing any kind of exercise

Avoid performing warm-up exercises and stretching:

Where some notes away from the principles of trainees warm-up exercises and stretching and cooling and the trend toward direct muscle building exercises either to buy time or to their sense of laziness or lack of knowledge of the benefits of these exercises
Vtmarin warm-up and stretching constitute the basic foundation for creating muscle and prepared for muscular exertion and physical commitment to the next Performed helps to stimulate the movement of blood circulation in the body and increases flexibility and fitness and the carrying capacity of the muscle are considerably less chances of muscle injuries and increase muscle strength

The length of time necessary to end the performance of the training schedule does not exceed an hour and a half:

System training sound any trainee include exercises stretching and warming up, cooling and building muscle is divided as follows warm-up exercises performed for a time period of not less than 10 minutes, exercises stretching performed for a time period of not less than 10 minutes exercises build muscle for a period of time not exceeding 45 minutes and exercises cooling muscle and relieve the effects of effort, which involved a period of time not less than 5 minutes

Staying the training system and one for a period of time Zawalh:

You see some of the trainees are performing the same exercises and the same tours and the same Altkart and remain in this position for a long time and this creates a so-called red tape and adversely affect the process of building muscle Valrottien lead to boredom and the feeling of not benefit from the exercise and also may sometimes causes atrophy of the muscles. Must at all Almtdrpiean that Aksro of Alrottien usual training at least every two months by replacing the usual exercises Other exercises have the same effect on the local muscle Almamrth or change the order of exercises rendered

Recklessness and avoid performing exercises the muscles of the legs

This is a widespread phenomenon strangely believes trainee Imrn muscles of the body upper fully Isttnie the bottom half of it, which is muscled legs, which hurt the weight of the weight it, especially with the increase in muscle mass of the upper part of the body and result in weakness of the muscles and Mqasalha and also an imbalance aesthetics of the body

General tips:

For beginners prefer to spare taking any dietary supplements for a minimum period of 3 months to accustom the body to build himself and not adopted from the outset on these supplements and relied entirely on natural foods rich in carbohydrates and Balbrrutiat Alviamyat

Companionship exercise a significant positive benefit and give the exerciser energy and enthusiasm of the biggest
Psychological comfort and adequate and healthy food and proper sleep at least 8 hours a day, accounting for more than 60% of the process of building muscle

Drink water and juice heavily during training may lead to inactivity Awantfaj abdominal Awaltbak intestinal To guard against that prefer to drink sips sporadic between now and then
Not in favor of taking supplements during exercise, especially protein, because the body will turn its constituent elements, which is of interest to the energy burned during training

Organize the inhalation and exhalation during the lifting weights and leave the very important and gives focus and slow muscle strength and usefulness Almamrna much bigger than the quick play and full attention to keeping positions bars

Stay away from the performance of the muscle or physical effort of high-voltage and you handled on an empty stomach at least 3 full meals before training necessities important for the success of the training system

The most important muscles of the body is the stomach muscles are clearly indicative of the aesthetic harmony of the body and its performance BACK

By: Unknown On 15:50