Training methods for bodybuilding

BodyBuilding

It is a physical sport that originated in the late nineteenth century and the beginning of the twentieth century. It aims to harmonize the elements of the human body, improve physical abilities, increase muscle mass, strengthen the body to enter sports competitions, increase endurance, and show the shape in a more beautiful way, especially in the field of performances. It also aims to lose or gain weight according to the body’s need, treat premature aging, appear youthful and more energetic, remove tension and mental fatigue, and improve mood. However, practicing it requires great effort, working properly and continuously in the gym designated for this, in addition to following A special diet for bodybuilding.

Training methods for bodybuilding

Start from easy to difficult

In order to stabilize the muscle and prepare it to carry heavier weights in the coming stages during the first month, the athlete performs relatively easy exercises, such as stretching and relaxation exercises, using all types of equipment, provided that the weight of the weights is not increased, and repeats about twenty times.

Advanced stage

It aims to increase muscle size, and requires great pressure and effort, by exercising with heavier weights than before, increasing the number of repetitions from 12-15 times, and in the advanced stages, increasing the repetitions from 8-10 times.

Strengthening the antagonist muscles

These are the muscles that perform the opposite process to other muscles, and they need great attention, in order to develop the body properly and achieve strong muscles.

Move from machines to free weights

This method is characterized by the presence of many motor units that give better results and allows freedom of muscle movement, but it has some drawbacks such as the possibility of hand injuries and infections.

Diet

This is done by consulting a nutritionist to determine the appropriate regimen for the body, the times to take it during training and rest periods, and making sure before exercise to eat full meals rich in vitamins, proteins, minerals, carbohydrates, and dietary fiber, with the necessity of drinking plenty of water during exercise and throughout the day.

Exercise at least twice a week

In order to develop the muscles effectively, exercises must be practiced three to four times a week, while paying attention not to put pressure on the muscle with heavy weights or a series of sudden exercises before getting it used to it.

Comforts

Adequate and comfortable sleep, as muscles develop significantly during rest, and rest between each training session for 24 to 72 hours.

Warm-up, stretching and relaxation exercises

Which has a major role in increasing muscle size, as it strengthens the heart, increases blood flow, and contributes to protecting muscles from various injuries and infections.

Common mistakes in bodybuilding

• Beginner trainees lack patience and seriousness, which leads to feelings of frustration.
• Taking hormones, which cause an imbalance in the body’s vital functions.
• Using substances that prevent the release of proteins, causing damage to the liver and kidneys.
• Dependence on stimulants, which leads to the body being unable to reach activity without taking them.