Training Bodybuilding

Training Bodybuilding

Exercise Muscles

Bodybuilding exercises

Definition of Bodybuilding:

It is one of the International World Games also called the construction of objects, but the game is not recognized by the Commission Alalombeh International such as billiards, bowling, hockey, karate, rugby, sumo and squash and water skiing. This sport is based on a review of the muscles of the body that have been enlarged to do Baltmarenat which remind later and has certain rules give them points.

This sport began in the late nineteenth century and early twentieth century by the German Eugen Sandow, from and born in 1925 has been known that he was reviewing the muscles of his body in front of the public and in the festivals was the Eugene organized a contest in London in 1901 to display the muscles and that of the highly acclaimed and popular is It was unprecedented and is among the referees in this competition.

And in 1904 it was organized another tournament in the US city of New York and the infamous Bernard McFadden and Charles Atlas and Alois Swoboda.


And then it became famous in the thirties of the pioneers of the number of builders objects of them:

- Earl Lederman - and Zisc Brightbart - and George Hakinsmidt - and Amy Numeina - George Jewett - art Hatiral - Monte Saldo - Sage Klein

- Alan Mead was a hero and that he was breaking with one of his legs in the First World War. Film won the Academy Award tells the history of "Eugen Sandow" in 1936 was produced, which was titled (The Great Ziegfeld).

With the end of World War II this game began to spread and began encouraging young people out especially at the hands of "Charles Atlas", which published advertisements in the books of fantastic charges may apply and magazines specializing in the field of bodybuilding popping them in 1964 DEVELOPMENT muscle magazine strength and health and muscle and fitness and a Lebanese magazine on behalf of sports stars, as championships and national and international for the sport was founded establishing an international consortium of builders objects in 1946 at the hands of Canadian "Ben Eder."

Guide for beginners in bodybuilding:

Exercise begins to build muscle of exercise for each muscle part once a week, and when the program put training must keep in mind that the player does not start intense exercises because it will cause a weakness in the muscles after days and will not return as the previously unknown strength. Before starting the exercises as objects must be aware that the main objective in the game is to build a solid base of muscle to achieve the goal and the beginning must start to burn fat and get to the good health

The most important elements that will help in the development of the training program are:

- Training Meh total of builders objects experienced in bodybuilding, which is based workout beginning to focus on the total muscle of one or two or more groups. For example, allocate quota for training on the neck and abdomen and then later on the chest and back, and so on and therefore focus on the total of each class does not feel bored Debutante

- Be sure to do exercises that move the group of muscles at once.

- In the first share was Train weights lightly and once they have mastered this exercise has become the father of heavier weights.

- And we should pay attention that everyone starts even professional aerobic warm-up on the bike or carpet or mobile use machines bodybuilding but without weights. It is necessary to stimulate circulation and thus blood flow to the muscles in order to avoid the risk of muscle tear.

- To increase the weights should start racing imposed on the weight of 10 kg when estimates of a repeat of the exercise comfortably for 12 times increase the weight and when they become unable to sequel stop and will know at the time that the geese, which must be used for this exercise and when estimated to reach No. 12, increase again and so on .

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Strengthening the hand muscles

Strengthening the hand muscles

body Exercise Help Muscles

Strengthen the hand muscles

We know that everything we do needs to force the hands movement from driving and even lace, all you need to power and flexibility of the hands and wrists, Alzendan, and keep in mind that all of these members are exposed always to the physical effort that can damage the nerves and tendons, muscles and tissues soft, and can lead to infection or recurring pain in the wrist injuries.

That muscle movement serve to mitigate the risk of Baltebs, and strengthen public and skill finger movement, and can do some exercises or all of the exercises at least three times each week.

1 -lab intensity (Card Gaming Community): -

Sit relaxed on the floor and delivered a handful of playing cards in front of you, and every time receiving therein any paper taken by your right hand, repeat training so that they can pick up all the cards with one hand, and through it you attention to the breathing system and to rate the effort while trying to paper capture.

The usefulness of this exercise:
Training improves coordination between eyes, hands and fingers skill use process.

2. D training fingers:

A. Stretch out your hand and the simplest to the annexation of the fingers of your hands forward to making some of them with the thumb toward the big toe.

B. extend your fingers and your thumb as far away as possible after the annexation of your fingers to each other, repeat the process of conquest and annexation of 15 to 20 times.

The usefulness of this exercise:
Improve finger dexterity and range of motion.

3. bend the wrist and duration:

A. Put your hands in front of you and extend your arms and wrists straight ups and face Rahta hands down. He commended wrists and fingers towards the face of the earth. Keep this position even count to five. D now wrists and training Repeat five times.

B. Reverse the trend Wolf wrists until your fingers moving to the top. Keep this position until the end of the count to five. D wrists and repeat training five times.

The usefulness of this exercise:
Strengthen the wrists and Alzendan and help you get rid of the distress caused by carpal tunnel syndrome.

4. strengthening the hand and ulna:

A. Hold the towel wrapped after the level of your chest and extend your arms and face Rahta your hands down and your hands on the level of distance between your shoulders. Now drag the ends of the towel opposite directions for the construction of a state of tension.

B. Keep your arms Mstqimitan also maintained on the degree of tension and you are constipated Toweling. Wrap the towel forward and then back. Repeat the training of 10 to 15 times.

The usefulness of this exercise:
Double hand strength and ulna and increase the flexibility of movement in the wrist.

5 - pressing the palms of the hand:

A. Press the palms of your hands to some in front of your chest and let your fingers moving to the top. Keep the palms of your hands and lift conjoined Kuaak until you feel traction in Zndik, now kept in this position for a period ranging between 10 to 15 seconds.

B. Reverse the situation: Place your hands surface are becoming close proximity with directing fingers down. Keep this position for a period ranging between 10 to 15 minutes.

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Strengthening the thigh muscles

Strengthening the thigh muscles

body Exercise Muscles

Strengthen thigh muscles

Before beginning the exercises work prefer warm compresses to warm the muscles and flexibility and after completion of the exercise, massage and knee muscle with ice to reduce pain and swelling as a result of the exercises ...

Thigh muscle is one of the larger muscles of the body size and length, and the emergence of the thigh muscles give the beautiful to the man in the eyes of women, and the benefits of the thigh muscles is delayed disability walking in old age into old age and the preservation of knee injuries, so try to Train in the front thigh and back muscle through this exercises.

First Exercise:
This exercise is divided into four groups, each group 10 iterations Stand straight with making the distance between the feet is a big ups and downs, and is supported on the knees and back should remain straight.

Exercise II:
Sleeping taking into account the land to be back straight and lift one foot to the top and then the second switch and repeat this exercise feet consists of three groups and each group by 15 repeat.

Third Exercise:
This exercise depends to sit on the seat and then make the back straight with your feet and bend your knees and feet down to the ground and then lifted and so repeat this exercise three times each Mrart and 10 iterations.

Exercise Four:
Running in the garden or in the house for a period of 10 minutes and be slow speed before running at full speed 30 seconds

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Strengthening muscles herbs

Strengthening muscles herbs

Help Helpful Muscles

Strengthen muscles herbal

1. The exercise and the continuation of the movement, especially pulling a muscle exercises that work to strengthen the muscles.

2. improve the quality of eating and maintain a healthy diet and healthy and that contain proteins.

3. Bertqalten daily intake greatly help to strengthen the muscles.

4. Stay away from foods that contain fat and cholesterol significantly.

5. Drink water quantity and abundant so that men drink 13 cups and 8 cups for women.

6. eating vegetables and fruits between meals and focus on the crushed oats, which in turn works to stimulate the muscles.

7. eating two tablespoons of molasses per day because it contains iron.

8. eat durian dates and preferred dates 7 3 times a day, especially before meals.

9. egg whites daily intake of protein food item considered important and integrated.

10. to build muscle tissue eating fish, especially salmon and tuna, they are full of protein and omega-3 nutrients.

11. Eat nuts such as almonds, called drug muscle and is the best source of alpha-tock Ferrol vitamin E, which is absorbed by the body and helps to reduce the demolition of muscle tissue

12. drinking milk and milk "a little fat" because they are protein carbohydrate mixture help to fast-track construction.

13. prevent muscle breakdown by the most important food item which is olive oil, which is considered unsaturated fatty meal.

14. eating pineapple fruit characterized by its proximity to the enzyme helps to speed up the digestion and extraction of protein foods and called this enzyme Balbroo two miles and has an important role in the treatment of inflammation and muscle pain caused by exercise and have an important role in stimulating the metabolism and burn fat.

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Up muscles quickly

Up muscles quickly

body BodyBuilding Exercise Muscles Quickly

Amplify muscle

All men love to have their muscles; where some of them boast some of whom use them to defend themselves, others to attract the attention of the world to them, muscles are a beautiful thing, a symbol of masculinity eyes of many.

Tips to amplify muscle

Lifting heavy weight
There are several ways to get the muscles that you want in a short time, and these methods that use heavy weight through bodybuilding exercises.

Some people use a lightweight in the exercise, and therefore pray to the number ranges between 10-15 several, but have access to trucks more during exercise, they already give them a bit of muscle, but in extremely slow, then it way take years until you reach them to a prestigious result in build their bodies.

But exercise heavy weights ranging number iddah it through the group of 6-8-fighting; so that they are unable to perform any number of other, is the right to exercise muscle which will earns a bit of muscle is very large.

Methods and means of exercise

There are several ways certain methods of working to amplify muscle in quick time, and these methods are no preference among themselves, all of them well and ideally lead to muscle building, but when you continue to just one method that will lead to stability in the size and strength of muscle as a result of returning your body the same muscular pressure.

The importance of diversification in exercise factors

Common problem among practitioners of bodybuilding is the stability of body size at a certain point after a certain indefinite period, is up muscle to a certain size, and then no matter how practiced and continued to practice bodybuilding remain their bodies fixed at a certain point, and this is due to adapt the body to the same activity and the same factors; so we must change in these factors.

There is an old experiments say when the stability of your body, add more weights in the coming times, but this will help very difficult; because this alone is not enough, to put your body beyond the scope of routine, under the scope of the change, you must change in exercise factors on an ongoing basis, and you can change your schedule in a period ranging between 4-6 weeks.

There are several different exercises you can practice to exercise the same muscle; where you can choose some exercise, and when your body adapt to these exercises you can form other types of exercises.


Chest muscle exercises

1. Punch and Low (bar).
2. High-assemble.
3. Lighten and Low.
4. Dnabul inverted.
5. Ofer

The second time

1. Bunche High (bar).
2. Collection and Low.
3. Butterfly.
4. Inverted bar.
5. Laufer.

Exercise per muscle every 7 days

Of things are very important for the lost people's minds, and do not know their importance or their damage when you do not do is exercise every muscle in the body only once a week in the sense once every 7 days. Muscle referred to are always (chest muscle or shoulder, or back, or legs, or Albaaseibes, or Turaaseibes, or abdomen).

In this single muscle group that could be twice Tmarenhma in the week is (Albaaseibes, and Turaaseibes, and abdomen, and Alosmanh), and this is due to that these muscles consist of small portions of muscles, therefore it can rebuild itself in a short time for the muscles that consists of parts large muscle, such as the shoulder, back, and legs.

Ranging from the rebuilding of the large muscles of the 3-5 day period, but the small muscles of the day-to-day, and if you want to exercise the muscle twice in the same week, such as the shoulder muscle, for example, it will work to lose weight more than it will lead to increased, the end result is slimming, So if you want to gain muscle in quick time exercise the muscle does not apply twice a week.

Adequate rest and exercise to reduce days

Despite the importance of food without which you can not rebuild muscle, but comfort is more important than food; as it is the most important factor to rebuild muscle factors, conditions shall be met you full comfort in the days that do not rehearse it; it works to rebuild the muscle cells faster. There are some muscles need to be rebuilt to a period ranging between 3-5 days, if you fatigue the muscle during this period so doing, you are affecting the rebuilding, which will lose a lot of cells more than it will gain.

It is important to note that the rest also should be through the same exercise, so we recommend you take a break of up to three minutes between each group and the group, as you have to take into account non-chilled muscle, and do not make anyone make fun of you because you do not have a body ideal, and you must carry out prolongation during the rest period, and will always try to make perfectly for your short objects daily exercise as much as possible. Scientific research has shown that the hormone testosterone after about 60 minutes of exercise levels up to the summit, and then begins to decline very quickly.

Always focused on the negative movement

• We can gunning movement is divided into two parts: The first part is the positive movement, and the second part is the negative movement, and an example: When you perform an exercise bench Wati (bar) when you try to resist the bar and raise it to the top of this is the positive part, either when Nzulk the bar down toward your chest, this is the negative part.
• Passive movement of the exercise part is a great deal of muscle growth much more than the positive part of the movement; any Nzulk at the bar toward your chest, and this is the biggest benefit of the exercise.
• Many practitioners of bodybuilding do not care about this part of the movement, it is possible that the reason is the growth of their body towards stability at a certain point.
• You should exercise every several during a workout at a certain speed. Example: In an exercise bench Wati (bar) when the bar will Dawning is one, then do not leave forever to come down the bar, and when the bar will Nzulk longer (one two three) until the bar is due to basic mode. This method of exercise is usually hard, but recommended a very high degree, then so will put the muscle under high pressure.
• You must also take into account that you can change this later in the tempo so as not to your body adapts to the same muscular pressure, thereby proving your body at a certain point.

Are not affected by the bodies of others

• I know that it is very rare that you go to the gym is not affected by other objects in terms of the magnitude of their bodies, and their ability to carry very heavy weights, but everyone of us has a special ability is different from the others, so it is not important bearing sleeve, but it is important to always keen to Your continued on bodybuilding exercises.
• As there may be someone stronger than you, but that does not mean it is better than you; Yale means that persevered and continued to practice exercise, whether long or short period of time, you do not rehearse in order to be a hero in lifting weights, but only in order to improve the shape and strength of your body.
• Try to get rid of worrying about how much weight you can or you can not carry.
• There are people practicing six or seven exercises only one muscle, but this is mad, because they are harming their bodies in this way dramatically, and therefore must practice five exercises large muscle, and three small muscle exercises.

Pain after exercise

The pain does not mean you are practicing the wrong way, on the contrary, it is a means that you are going in the right direction, and rehearse so well, when your practice exercise any muscle must be followed often pain after you wake up from sleep, Vhaour pain must be continuous with you as long as exercise Sport bodybuilding, if rehearsed one day and found yourself do not feel pain in the muscle, know that your body's refusal to accept for further growth.

Notes to amplify muscle

• Use heavy weights.
• March four groups (the first set 8-9 7-8 second-set several several several third set 6-7, 5-6 fourth set several)
• Must be a two-minute rest between each group and the group.
• Do not forget to practice stretching exercises before and after exercise with exercise and exercise only one of the abdomen (4 sets) in every day of the exercise.

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10 best serves for building muscles

10 best serves for building muscles

body BodyBuilding Exercise Foods Help Muscles

Many people believe that muscle building and maintaining mass depends on training only, but this belief is wrong; In addition to the training must be human deals with healthy foods help him to maintain his fitness and the growth of his muscles, and we'll talk in this article about some of these foods.

Best foods to build muscle

red meat
This meat should be the main element in your diet to get the muscles; where you have to eat a meal containing 3 ounces of red meat, which is equivalent to 154 calories, but it must also eat in addition to meat major food items such as : iron, zinc, vitamin B, and most of the protein; where he is working to promote muscle growth.

Chicken without skin
The chicken such as beef is an excellent source of protein, which is very important to repair muscle, bone health, maintaining weight, but requires concocted a healthy and meaningful way.

White cheese
There are a lot of people who do not know the amount of protein in the cheese; it contains casein protein, which is slow to digest protein, and helps to build muscle, and is very useful white cheese, especially for men, which is an excellent source of vitamin B12, and calcium, and other nutrients.

Eggs
Eggs contain a high content of protein and nine types of essential amino acids, in addition to a fat types, which (choline), and vitamin D, it is necessary to know that no eggs have any harmful effects to health.

Whey protein
This protein is a source of easy and convenient to bodybuilding, and prices affordable for everyone, and is typically used when you wake up from sleep, or mixed with meals and to build a block of muscle.

Tuna and other fish
This fish contains a high proportion of protein, a little fat, and tuna are rich in omega 3, fatty acids, which are essential not only for health reasons; it helps to reduce the fat, and the completion of vital body functions such as metabolism.

Oatmeal
Is an ideal source of carbohydrates; which helps to lower blood sugar, and thus works to reduce fat while maintaining muscle.

Whole grains
These pills facilitate the process of digestion, and provide more nutrients and enhances the energy level in the body; for example, brown rice can help to promote growth hormone and which is critical to promoting growth and build muscle.

Vegetables and fruits
It is a rich source of antioxidants, which are necessary and important for the health of the immune system in the body, and provides a range of nutrients such as vitamin C and vitamin me, and provide important fiber needed by your body, which helps to expel unwanted substances in the body.

Healthy fats
There are some important fat and useful to the body, which plays a key role in the production of testosterone, growth hormones, which is responsible for building muscle, the body needs to unsaturated fats, mono and fats that can be found in salmon and other fish, nuts, leafy vegetables, oils such as flax seed, avocados, which are also rich in omega 3, omega 6, and fatty acids.

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