Through this beginner's guide, you'll be able to get the most out of your workouts and rest, and the first steps you'll take in the gym to get good results.
Starting Bodybuilding is a chore for a few; after all, getting into a gym requires commitment, dedication and effort to achieve the ideal body with the gym equipment. If you are a beginner, follow some tips to successfully keep the venture going.
Experts advise beginners of bodybuilding to start the exercises with light and easy workouts, not to harm a future performance, or the body itself. The important thing is to focus first on the execution of the exercises and not on the final result in the academy. So if the goal of the workouts is to increase the muscles (muscular hypertrophy), gradually increase the intensity of the exercises and the weights in the devices.
At the beginning of the academy, seek the help of a teacher who is always at your disposal. Aside from doubts, a professional accompaniment during bodybuilding helps to better achieve results, perform better exercises, avoid wrong movements that can cause injuries and also see the limits of the body.
Looking for the gym seems to be one of the least important points for beginners of bodybuilding, but it just seems. Searching for a location that has the necessary equipment for your purpose and that has a proximity to the workplace, or residence also makes a difference. Separating a schedule from the routine to dedicate it to the workout also influences the performance in the trainings.
It is worth remembering that the gym and laziness do not match. So if you are going to go head-to-head with bodybuilding, take time off your exercise day and make it part of your routine. Enter the gym just to create courage, it will not have effects, let alone do one hour per week. If you want to see results, you will have to get heavy on the devices.
Training for beginners
According to experts in the subject, the ideal for the beginner is to train three times a week. The time is ideal not to lose the rhythm of the bodybuilding and also to fit the new routine. In addition, it is important to stress that going to the gym is important, but far from overdoing it. Before pulling iron every day, understand that muscles only increase when the body is at rest, that is, after the workouts and not the other way around.
The initial training should range from 40 minutes to one hour. Another tip is to toggle the exercises. Diversify the devices not to overload the body and also to switch between the devices and free weights. Training suggested for beginners are the Alternate, where the practitioner trains alternately joints of the upper limbs, lower limbs, abdomen and spine. In this article we will not pass series or "best practices" as a "cake recipe" because we have already explained about this subject in another article and can be read here: better workouts for hypertrophy – Bodybuilding.
Care to start training at the gym
The physical assessment is also the key point for those who want to enter the weight. From the survey of a doctor and instructor, the student can know their percentage of fat, strength level, flexibility, heart problems, spine, among other physical factors that will change performance in the gym.
Remember that your muscles are not accustomed to the load of weight and strength they will receive in the coming days. So keep an eye on your breathing, posture, and muscle adaptation, this means doing a self-analysis during the workouts of what is harder and easier to perform at the gym.
The role of the teacher in the beginning of the training is fundamental so that bigger problems do not arise in the future. The professional should be aware of muscular, ligament and tendon adaptations. The student, in turn, always (always) should prioritize stretching to avoid a series of bodily injuries.
Another essential ritual to perform the exercises in the gym is warming up . The ideal is to bet on general and localized heating. Normally, the body takes four to six weeks to get to a more advanced stage.
According to professionals, bodybuilding exercises use strongly of movements that involve the joints, requiring greater flexibility of the student. This adaptation was only achieved with stretching (after training) and warming up before training.
Remembering that, the adaptation and individual results are to be respected to avoid bodily fatalities. As training is to be graded intensively, the student who first starts the gym initially trains with one exercise for each muscle group. In this way, the body does not become disproportionate and also adapts more easily.
First, train the large muscle groups (back, thighs and chest), followed by exercises for smaller muscle groups (biceps, triceps, shoulder and calves). According to experts, large muscle groups tend to get tired more easily than smaller ones. In addition, the second group of muscles strengthens the former. In this way your training will be better used.
Developing the trunk first is a good choice to maintain correct posture and stability of the body. Professionals indicate starting a workout of 20 reps in every exercise, and every two months, intensifying and modifying bodybuilding.
Over time, the body will become accustomed to the exercises and it is at this time that the student should intensify the training. Experts suggest diversifying the exercises so that the body does not completely get accustomed to, so the results will be easier to achieve. Be gradual, but not comfortable with the exercises.
Posted on June 29, 2018 at 05:30 PM