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Beginners in bodybuilding should focus on performing the exercises

Beginners in bodybuilding should focus on performing the exercises

Bodybuilding is an excellent exercise for beginners as it is a safe activity and we get great results. A beginner should pay attention to some recommendations.

It is recommended for beginners to start the exercises with light and easy workouts, so as not to harm a future performance, nor the body itself. Focus first on the execution of the exercises and not on the end result of the academy. The goals of early workouts are to cause neuromuscular adaptation, to learn and correct exercises, and to get into the habit of regular workouts.

If your goal is to hypertrophy, make your muscles grow, increase your exercise intensity and weights on the devices.

Look for the guidance of a physical education professional, who will help you in performing the exercises, improve your performance, will prevent you from moving errors that could cause injuries, as well as guide in your doubts about the exercises and training programs. The role of the teacher in the beginning of the training is fundamental so that bigger problems do not arise in the future.

Look for a place that has the necessary equipment for your goal and that is close to the place of work, or residence, because it makes all the difference. Set aside a routine schedule to dedicate to training. This will influence the performance of your program.

It is best to start bodybuilding three days a week, every other day. That way, you will not lose the rhythm and also to fit the new routine. It is important to know that rest is very important at the beginning, so you will have better results. You can do aerobic workouts on the days that you rest from bodybuilding.

Initial bodybuilding exercises should range from 40 minutes to one hour. Alternate exercises, between lower limbs, upper limbs and abdomen, what we call alternating trainings by segment.

Try to train the large muscle groups, and balance the stimuli well for all these groups, without overloading one and leaving another aside.

The joint warm up before the workouts is of extreme importance and the stretching at the end of the workouts. Try to sleep well, a good night's sleep will add a lot to your workouts.


10 'Before and after' Instagram

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6 Exercises to strengthen and reduce back fats

6 Exercises to strengthen and reduce back fats

The ease in eliminating or gaining fat in the back has to do with genetic factors and food. But there are some attitudes that can help decrease the buildup of fat in the area. It is important to follow a daily exercise plan (muscle and aerobic). The most indicated aerobic exercises are swimming, rowing, stand up paddle, because they work a lot in the back region, and define these muscles very well.

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