What is Bodybuilding?
If you are wondering how to swing, then probably you are still a beginner in bodybuilding, so this article will be calculated exactly for you. Although experienced athletes to read it does not hurt.
Bodybuilding – is not just a mindless lifting weights, itFirst of all, the whole system consisting of the so-called parts, including the competent exercise, proper nutrition, sufficient time for muscle recovery, a variety of training programs, sports supplements, etc. etc.
Therefore, to understand how to swing, you need at least briefly, to get acquainted with each of the above items. This, in fact, we will deal with in this article.
First theory, then practice!
It is important, first of all, to get acquainted with the structure of the human body. Especially with the way arranged musculoskeletal system. It is necessary to understand how certain muscles are called, are responsible for what, what are attached, which provide motion and so on.
Such knowledge will be very useful to you in the future, they will help to make certain training programs, as well as avoid injury.
A very good source of such knowledge will be the book “Anatomy of strength training“, download or view that you can here.
Also, use and other literature, try to learn more about bodybuilding before you start to engage them. Do not listen to the advice of other bodybuilders, the results of which are far from ideal, it is a very poor source of information, especially for newcomers.
Getting lessons
Having dealt with the theory and learn some basics of bodybuilding can go directly to employment. Arriving at the gym, try the maximum to consult with the local coach. Ask what gives this or that exercise and how to use one or another trainer.
Experienced athletes (such as will be seen at once) do not hesitate to ask how they achieved such results, and ask for advice. This will be a very useful and important information for you, as it has already been tested practice.
In the gym, it is desirable to go with a partner, to help each other in performing a variety of exercises, namely hedging or correct implementation of the technique, since the exercise is much better from the mistakes. If the partner is not there, then do not worry – you can ask for help from anyone out there involved.
How to swing – competent training
On the issue of the correct muscle training, building literacy training is critical. Desire to swing – it’s good, but it takes too long or often no good you will not.
Many athletes in the United States mistakenly believe that if they go to the gym every day and spend there 3-4 hours of time, it will be right and will bring them the best result. But, as shows, practice suffices such sportsmen not for long and nothing else, except as overtraining and disappointment they do not get.
After receiving loads, muscles need rest and so the best option is to spend 2-3 workouts per week, and their duration should be 1-1.5 hours, well, a maximum of 2. This will ensure the best results and will protect you from such things as overtraining.
Grouping muscles in training
An important addition to the construction of training, will be the right group of muscles during training. This means that each workout you swing, not all muscles at once and group them, say two. For a better understanding, let’s look at an example.
- Workout 2: swing back and shoulders.
- Workout 3: swing leg muscles and triceps.
With this group, for one training we are working less than the amount of muscle, but with much better quality. And we spend on this is just an hour and a half.
There is a more detailed justification for this type of muscle groups, but to describe it, it is necessary to devote a separate article. But as long as you do not need it, in the process of training, and you will understand why it is important to group muscles.
Give your muscles enough time to recover
Muscles do not grow during exercise, and during the holidays! It must understand every bodybuilder. In training, we only expose our muscle stress and give some sort of “push” for further growth, not more.
The very same muscle growth occurs after a workout, during the holidays. This is facilitated by proper diet and sufficient sleep time, namely 8-9 hours a day.
To reconstruct the muscles must be 48-72 hours. This means that after the next workout, the next need to start after this time, not before.
If you feel that your muscles still ache or feel tired, it is better to postpone the trip to the gym the next day and give your muscles more time to recover.
Proper nutrition and supplements in the USA
How do not practice, but the results will be very poor without proper nutrition. Therefore, if you start bodybuilding, the proper diet for you should be as mandatory to implement the rule.
It is very important to provide your body with proteins, because they are muscle fibers. Excellent protein suppliers will be eggs, meat, fish, and dairy products such as cheese, cottage cheese, yogurt, milk, etc.
It is equally important to provide the body with carbohydrates. To perform the exercise, the body needs energy, and carbohydrates just who are the “fuel” for our body.
Fats are the worst enemies of bodybuilders, therefore, it is advisable to try to eliminate from your diet. However, these kinds of fats like fish oil or fat contained in peanut, olive or sunflower oil will be used for the benefit of even a bodybuilder.
One should not forget about sports nutrition, notably the use of proteins. For those who do not know what it is and why you need to recommend that you read the article, ” What is sports nutrition? “.
Follow a specific training program!
In bodybuilding, there are quite a large number of training programs, each of which has a specific purpose. This may be a training program on the weight , the program on the relief , training program for beginners , the program for fat burning and so on.
Decide on the purpose and ask the coach for you to make the program, and then refer to it in their classes. You can also find training programs in books on bodybuilding, or on the Internet .
Conclusion
That such advice should be used in order to swing properly. However, this is not all. This question is not possible to describe in one article or even a book!
So read more articles, each of which you will find for yourself something new and useful. This will help to more fully reveal the answer to the question of how to swing. The main thing – the desire and commitment to the objectives and beautiful inflated body is not long to wait!
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