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Fitness Articles |
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10 Totally Unhealthy Eating Behaviors To Avoid! 10 Totally Unhealthy Eating Behaviors To Avoid! Take Control of Your Metabolism Weight Problems - Facts You May Not Know The Fountain of Youth Within US! Nutrition as an Attention Deficit Disorder How To Get Slim With Healthy Eating Habits Health Spas: Exercise Your Rights Who's Responsible For Your Health? Success with Strength Training Exercise
on Long Flights Essential
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Body
Types and Body Building The
results of body building are partially determined by your body type -
Endomorph, Mesomorph and Ectomorph - a genetic characteristic you
inherited. You may not be totally any one body type. Few people have a
physique that completely matches just one of these types. Determine
to which of these three body types you are closest and set expectations
which you can achieve: Mesomorphs
have large bone and muscular development. You have the best start in body
building. You can train strenuously for longer periods of time. Pay
attention to your body parts as they develop, so you will have a well
sculptured body. Ectomorphs
have long delicate limbs and have difficulty gaining weight. When building
muscles you should have 5 to 6 smaller meals per day, rather than have
three traditional meals, Monday
Wrist Curl for Forearms Rest you forearms on the end of a padded bench and
curl the weight up as far as your wrist can comfortably curl. Do 3 or 4
sets at 12 repetitions. Barbell Curl for Biceps Grip the barbell about shoulder width. Take a breaeh
and lift/curl the weight up to your shoulders without bending your knees.
Do 3 or 4 sets at 10 reps. Bench Press for Chest Grip the barbell so that your forearns are vertical
when the bar is resting on your chest. Inhale as you slowly lower the
weight and exhale as you lift. Do 3 or 4 sets at 10 reps. Wednesday
Lying Triceps Curl Work with a spotter. Lie flat on your back on a bench holding the
barbell with your hands about 5 to 10 inches (13 to 26 cm.) apart and
forearms horizontal on the sides of your head. Inhale, then lift the
barbell straight up while you exhale. Do 3 or 4 sets at 12 reps. Forward Half Bend for Lower Back Firmly hold the barbell across your upper back. With
your neck and your back in a straight line bend forward to about 60
degrees. Inhale as you are bending forward. Exhale as you return to the
vertical position. Do 3 or 4 sets at 15 reps. Seated Calf Raise for Lower Legs While seated on a bench with padding on your knees,
have your partner/spotter place a heavy barbell across your knees. Slowly
lift your heels up and lower for 20 reps. Do 3 or 4 sets. Friday
Bent-Over Rowing for Upper Back Bend forward to 90 degrees with your back flat and
your knees slightly bent. Inhale before lifting and exhale as you lower
the weight. Hold the barbell on the floor with your hands a little wider
than shoulder width apart. Lift the barbell to your waist. Do 3 or 4 sets
at 12 reps. Press Behind the Neck for Shoulders Grip the barbell so that your forearms are
vertical when the bar is resting on your shoulders. Inhale, then push the
weight up and exhale when the weight reaches the top. Do 3 or 4 sets at 10
reps. Lying Raise Legs for Abdominals Lie flat on the floor holding onto an object
anchored on the floor behind your head or on a bench holding onto the
bench behind your head. Raise your legs vertically, slowly lower and
repeat the lift before yout heels touch the floor. Inhale, then raise your
legs and exhale as you lower them. Do 3 or 4 sets at 20 reps. OR Hanging Raise Knees for Abdominals Hang from an overhead bar and lift your knees
towards your chest as high as is comfortably possible. Inhale, then lift
your knees and exhale slowly as you lower them. Do 3 or 4 sets at 10 reps.
Be patient once you have started this body building program. The rate of your progress greatly depends on your body type and the state of your physical fitness when you started. But once you stick with this program, success awaits you.
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