Bodybuilding for Beginners athletes face injury! Basic mistakes novice
The main mistake most beginners is the assumption that the more time you spend in the gym, the better the result. However, for a person, only started doing it, will be enough to give the gym for 3 hours a week. This is somewhere in one hour a day, three times a week.
Do not just think that the heavier the weight you take, the more pumped up muscle. Take necessary a weight that you can lift 8-12 times, and make him at least 3 sets. Too heavy weights will lead to injury rather than to a good result. A typical problem of newcomers are muscle injury due to work with the weight too much for them.
The next mistake of beginning bodybuilders in the UK is the wrong technique of doing exercises. Dumbbells, a barbell and any other sports equipment should not just be raised and lowered, it is necessary, above all, to do it correctly and at the right speed. Many newcomers, for example, swinging the biceps, do it by jerks, helping themselves with their backs, which is strictly not recommended. Such movements are very easy for an inexperienced athlete to injure a muscle.
Therefore, to begin with, you need to take a light weight and work out with them the technique of doing any exercise, whether it is lifting dumbbells for biceps or bench press or French press, any exercise. In addition, it will serve as a warm-up the muscles before working with heavier weights. Watch out for speed! No need to do the exercises too quickly or too slowly, until you are new enough to carry them to the average speed.
Rest between workouts
The next thing you need to know is that exercising in the gym is only a 25% success rate. Muscles do not grow during the classes, and during the holidays. During the training you give your muscles "impetus" to growth. Performing exercises, you expose your muscles microcracks that are fused in the recreation and the injury becomes thicker and stronger, and thus grow muscles.
Recreation and power-these are the main components of a good muscle mass. After training it is very important that you eat. If it is oily or very high-calorie food, it was your training down the drain. Lean on proteins, because they are the "building blocks" for the body.
To view the nutritional value of products, use the table calorie foods. It shows the main products and the content of proteins, fats and carbohydrates. To protein is better absorbed and your body was full of energy, it is necessary to increase the amount of carbohydrates in your diet. Especially rich in carbohydrates different types of cereals such as buckwheat, rice, oatmeal, barley, etc.
Do not forget to have a good rest, and it means that you have to sleep at least 8 hours a day. Because it was in a dream muscle recovery process is very fast. If you before the day of training is not enough sleep or feel that not enough rest, it is better to wait for the next day or you will not be able to exercise to give everything 100%, and therefore can not give your muscles "push" for further growth.
Things to do in bodybuilding for beginners
So, dear novices, since you decided to start bodybuilding, you should start to learn about it at least the very basic points.
The first thing you need to know - this is how muscles grow . Not knowing this, bodybuilding exercises are very ineffective. And, most likely, you have a couple of months, throw them.
Having familiarized with how muscle growth occurs, you can start training, however, beginners training differs from training more experienced athletes, so start practicing on the training program for beginners .
Under the heading "Review of the exercise," be sure to review the proper technique execution of each exercise. In addition, it will protect you from a variety of injuries, as it will give a much better result. During the lessons, do not hesitate to ask a trainer or a more experienced athletes, supporting you correctly you perform a particular exercise.
Having a beginner level, proceed to more serious training program. The first of them, we recommend to start training program for a set of muscle mass .
Next, you will already be familiar with the basic concepts of bodybuilding and build your next workout will be able to do. However, it should be remembered that there is no limit to perfection! Read the article and get new knowledge, as an effective bodybuilding is based, first, on the knowledge of all that you do.
We hope that after reading this article, the topic of "bodybuilding for beginners" you have a lot less worries. Follow all the above, and the result will not take long. We wish you success in the classroom and in the development of new knowledge.