FITNESS / Bodybuilding for beginners

 BodyBuilding

 Since ancient times, man has glorified the integral, muscular human body, and ancient civilizations are rich in statues and images of heroes and gods, who are in the form of tall men with clear muscular strength as a sign of perfection. Or in the stories of the Companions.

Modern bodybuilding

In the late nineteenth century, the game of bodybuilding began to appear in its modern form, and its basic principle is to enlarge and accentuate muscles and to overcome other competitors in reviewing muscles according to certain rules that include: muscle density, clarity, definition, and skin color. The game of bodybuilding moved to the Arab countries and spread in the seventies and eighties of the last century, and it became known as bodybuilding because of the Egyptian press that called it that name, while the name of the game literally translates to bodybuilding.

Bodybuilding for beginners

Entering the world of bodybuilding requires a lot of effort and maintaining a consistent and healthy diet that ensures the health of the body and develops its ability to build muscle, and the following are the most important stages of exercises for beginners: Warm-up is the stage in which muscles are prepared for exercise, and warm-up exercises benefit in: revitalization Blood circulation, lightening blood vessels and delivering oxygen to all parts of the body, so the exerciser does not feel tired and exhausted during exercise. Protecting muscles and tendons from injuries caused by weight-bearing and exercise movements.

Exercises

The first stage: the focus is on exercising all the muscles of the body. The weights used at this stage are light, according to the minimum muscle energy. The only bar and da bees are satisfied at this stage, and appliances are not used. The repetition of the exercises is ten, and the repetition of groups is four times. The goal of exercises at this stage is to prepare muscles and joints to embrace the heavyweights in the following stages.

The duration of the first phase is a full month, during which the exercise is carried out on a day and a rest day, to allow for the formation of muscles during the rest days.

The second stage: you gradually increase the weights used in the exercises at that stage. The trainee performs new exercises using devices and under the supervision of the trainer in the gym. Continue the same number of exercises and the number of sets for each exercise. The goal of the second stage is to begin the work of enlarging the muscles without paying attention to their anatomy.

 Notes for Beginner Exercises

Nutrition: Nutrition in the first stage does not matter much, but in the second stage, more care must be taken by eating carbohydrates.

Legs exercises: Many trainees neglect leg exercises due to its difficulty, especially in the early stages, but on the contrary, it must be taken care of. Because the legs are the basis for carrying the weight of the body, and they are the first to be injured if they neglect their exercise.