Bodybuilding

As the word indicate meaning of bodybuilding is a process of developing muscles through the combination of weight training with proper diet & guidance. It  has many great benefits on bones muscles & over all body functioning. it  is not only keep the body  in fit shape   but also help in over all  development.  Now a days it is becoming a very essential part of  daily life routine. These days youngster are more crazy about bodybuilding. it’s a nive way of maintaining good health & motivated with high level of confidence & self teem.

Benefits of bodybuilding

Ø  Improve physical & mental health.

Ø  Improve self-steem.

Ø  Controls cholesterol level.

Ø  Prevent from heart problem.

Ø  Controls blood pressure & Sugar level.

Ø  Promote strong  healthy ligaments,  bones & muscles

Ø  Glow on the face by Batter skin tone.

Ø  Weight lose & body maintenance

Ø  Improves your intellectual capacity.

Ø  Strengthening of immune system.

Ø  Improve sleeping  quality .

Ø  Bust sex power.

Ø  Increase stamina for all work

Ø  Bodybuilding makes your body attractive by enhancing physical appearance.

Ø  Improve metabolism.

Ø  Increase confidence & Positive  attitude.

Ø  Improve respiratory function.

Ø  Enhance Quality of  life.

Ø  Hormonal regulation.

Ø  Enhance power, coordination , timing & balancing

Ø  Increase muscle flexibility.

Ø  Prevent from various disorders.

Ø  Enhances energy level.

Ø  Reduce stress & depression.

Ø  Bodybuilding increase the secretion of following hormones glucagon,  insulin,  testosterone, Estrogen,  endorphins. They all help in overall  development of human body.

Precautions during bodybuilding

Ø  Avoid heat during workout preferably do it either in morning or evening.

Ø  Concentrate the body part which  you are doing.

Ø  Do the warm up  sets to get  start.

Ø  Go for natural plans it reduces chance of injury from machines

Ø  Cover your  head

Ø  Wear light cloths

Ø  Take small amount of water or any other energy drink  during worout.

Ø  Don’t workout  with  empty stomach.

Ø  When needed take  the support from  trainers.

Ø  Listen to your body avoid over trining.

Ø  Workout with right  breathing  combination.

Ø  Avoid workout in hot & humid  wheather.

Ø  Warm up  before doing workout

Ø  Take enough  rest during the workout

Ø  Don’t do workout just after a heavy meal this will slow down your digesion.

Ø  Don’t do workout in following conditions dizziness, asthma, chest pain,  nausea or vomiting, joint pain.

Ø  Consult your doctor before joining the gym.

Ø  Do workout under the supervision of  well trained trainer.

Ø  Stay hydrated during the workout.

Ø  Firstly focus on the major muscles groups like shoulder chest & thighs.

Ø  Take the proper amount of sleep 8-10 hours daily. Muscles only grow while resting condition.

Ø  Avoid over training It leads to:

Ø  Loss of appetite.

Ø  Insomnia.

Ø  Depression.

Ø  Lower sex drive.

Ø  Prone to injury.

Do pumping  workout to supply oxygen rich blood to  every tissue

Increase your calorie intake.

Take enough protein (myotein protein is best).

Drink enough water

Eat regularly rather than having 2-3 large meals during the day time take 5-6 small meals

Take  banana shake

Take proper vitamins  & unsaturated fat (soyabean omega -3 protein)

Warm up before workout :

                                                  For preventing injury

                                                  Never stretch  cold muscles

                                                  Stretching is best before workout

                                                 

Your workout should be harder but shorter

                                                                               Workout  time     45 minutes

                                                                                Warm up time     15 minutes 

Ø  Equally Work on your whole body.

Ø  During bodybuilding  try to lower your stress level . it increases the production of cortisol hormone which burns muscles tissue.

Ø  Take deep breathing during workout.

Ø  Lift  heavy weight for  maximum muscles gain

Ø  Drink small amount of water during workout.

Ø  Eat post workout & avoid junk food

Ø  Nutrients your body needs are :

Protein, Carbohydrates, Fats, Water,  Vitamins,   Minerals                                  

List of bodybuilding proteins:

Ø  Whey protein

Ø  Soya protein

Ø  Hydrolyzed Whey proteins

Ø  Egg protein

Ø  Casein protein

Ø  Plant protein

Ø  Beef protein

Ø  Creatine

Ø  Beta alanine

Ø  Branch chain amino acid (BCAA)

Ø  Glutamine

Ø  Joint support vitamins

Ø  Mineral support & multivitamins

Ø  Omega-3 fatty acids

Ø  Pre workout supplement

Ø  Fat burners

Ø  Essential fatty acids (EFA’s)

Ø  Amino acids formulas

Ø  Green food supplements

Ø  Myotein protein

Workout chart

Weak days	Body part	Repetitions	Timings
Monday	Chest, Biceps	10-12	15+45 minutes
Tuesday	Legs, triceps, Abs	12-16	15+45 minutes
Wednesday	Shoulder back, Neck	12-16	15+45 minute
Thursday	Chest Bicep, Abs	10-12	15+45 minute
Friday	Legs, Triceps, Abs	12-16	15+45 minutes
Saturday	Shoulder, Back, Neck	12-16	15+45 minutes
Sunday	Resting  day	Resting day	Resting day

Exercises  

Triceps,  Chest, Shoulder,  Legs,  Lower back, Traps,   Legs,  thigh

 

Workout for abs : Crunching , Alternative curls,  Push through,  Leg raise,   Arm reaching curl,  Leg up crunch,  Double crunch,  Cross arm crunch,  Barbell workout

Workout for triceps:

Ø  Triceps Dip

Ø  Close grip bench press

Ø  Lying triceps extension(Decline, Incline,  Skull crusher)

Ø  Close grip puss –up

Ø  Triceps Extension  On knees.

Ø  Overhead triceps extension

Ø  Incline triceps extension

Ø  Triceps bench deep

Bicep Workout :

Ø  Dumbbell Alternate biceps curl

Ø  Dumbbell biceps curl.

Ø  Drag  curl

Ø  Cross body hammer curl.

Ø  Concentration curls.

Ø  Close-grip EZ bar curl.

Ø  Barbell curl,

Ø  Hammer curl

Ø  Cable Preacher curl

Chest workout:

Ø  Chest dips

Ø  Pushups

Ø  Cable flyes

Ø  Cable press

Ø  Dumbbell fly

Ø  Peck deck

Ø  Barbell chest press

Ø  Dumbbell chest press