Body Building Basics: TipsDecember 6, 2008 at 2:21 pm | Posted in Lifescape | Leave a comment
Tags: Bench press, Bodybuilding, Fitness, Health, Heart rate, Physical exercise, Sport, Warming up
You must have a regimen.
There is no such thing as “one routine fits all.”
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging , or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increse in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets
A good beginner routine might be to start off using a bar that is light enough to handle comfortably.
A beginner’s session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back.
A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms , in contrast to the triceps at the back of the arms exercised earlier.
A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest.
The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the region of the chin, lowered to arms’ length and the movement repeated.
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