Gym And Fitness : Bodybuilding Tips

Showing posts with label Bodybuilding Tips. Show all posts

Weight training is great for making the bones stronger.
A car ran over my foot 3 weeks ago and broke one of the bones in it which you need to walk properly.
Its got better so fast! 3 weeks on, im walking without any crutches or sticks comfortably! Just waiting to get the plaster off next week, even though I feel ready now.

I think this is very much due to lifting weights. The day before the accident i trained legs doing 506lbs for 15 on leg press. While thats not a lot for most, im only 154lbs and all the pressure on the feet I think Has definately helped make them stronger considering the rate of recovery ive had.

In fact in other times of illness, my body had canbalised itself getting better and I have found ive lost lots of muscle in the past when ill. But then on the flip side, I get better quick.
I think building the body up, means in time of illness your body has more resources to use in getting better. The health benefits of training are many,

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Broken bones and bodybuilding

By Abdelhamid Saturday, 24 July 2021

The most beautiful motivational phrases

The most beautiful motivational phrases and the words of psychological stimulation of the most important factors needed by the bodybuilder to regularize in this sport, the psychological factor plays an important role in the activity and enthusiasm and effectiveness of the player during his career in bodybuilding

Here in this topic I would like to introduce to you some of the beautiful motivational phrases that heroic bodybuilders have said in their career in bodybuilding.

And frankly beautiful phrases from them are working to motivate you and continue to practice bodybuilding

1 / Which way was slow is still better than stretched on the sofa

2 / It seems difficult to you now will soon be part of the protection

3 / Summer bodies .. Made in the dark

4) Temporary pain is a temporary pain

5 / When you feel you want to stop and surrender Remember how many people you have to prove to them that they made a mistake

6 / Building your muscles is not to be better than anyone else but to be better than you are

7 / Do today what others will not do tomorrow that others can not do

8 / will attack you once and two and ten shawls surrender and attacked him strongly to achieve success in building your body

9 / A year from now you will be glad you started from the day

10 / I will not tell you that the road will be easy but the results will make you feel happy

11 / If you can imagine a picture then you can make it a reality on your body

12 / acted as it is impossible to fail

13 / The ideal for excellence is what motivates you

14 / Training is the best teacher

The most beautiful motivational phrases

By Doheib Thursday, 1 June 2017

The most important dietary supplements needed by bodybuilding athletes

The most important dietary supplements needed by bodybuilding athletes

Among the most important supplements needed by the athlete Kamal Lahams in Ramadan for Muslims and is as follows:

✔ Amino acids: It is one of the foundations in the composition of protein in the body, and divided into two basic and non-essential, and its main functions are the formation and repair of tissues as well as cells, and the formation of the main objects resistant to bacteria and viruses, and makes the human body non-major types of these acids, They are brought to the body by food and food. These are the most important amino acids - aspirin - glutamine - cysteine - arginine - lucine - isolucin - valine

Proteins: Protein is one of the most important substances in the formation of living cells of humans, which are complex substances, and usually there are dietary supplements of proteins and provide for athletes who do not fill the need for proteins in the normal food and the most famous types of dietary supplements made of protein:
🚩Kazine: This type of cheese is extracted, preferably in the period of sleep and the need for the body to a long time to absorb. It lasts for 8 hours such as: Kazin Platinum

🚩 Alway protein: This protein is extracted from milk straw or serum, and is considered one of the most useful types for easy absorption of the body. Such as Wai Kold of FA purest kind of protein

✔ We also need to complete ZAM:
Supplemented with vitamins, magnesium and zinc.

✔Complete omega 3:

It is found in fatty fish such as salmon, tuna and sardines. It is a great way to burn fat, build muscle and many other benefits.

Omega 3 has shown many health benefits in the nutrition world, helping to provide many vital health benefits to the body. Omega-3 is composed of 3 types of fat called alpha-linolenic acid, oxosapentenoic acid, and docosahexenoyic acid. Omega-3 is one of the essential fatty acids that can not be produced by the body in sufficient quantities. Therefore, it must be obtained through dietary supplements such as Or from food.

The most important dietary supplements needed by bodybuilding athletes

By Doheib Thursday, 1 June 2017

The most important bodybuilder needs to do a successful training program to develop the muscle

The most important bodybuilder needs to do a successful training program to develop the muscle
We find many people in the field of muscle building and fatness are always looking for a special training program, you find them searching a lot in the Internet and ask many of the coaches are confused and become a sportsman at a loss of what works for him and every time change his training program until he is tired
I found this topic very important to address him and explain the most important thing to focus on the training program and what are the fundamentals and we will deny them in points and you are free to question about each element was denied
1: What should be chosen as a compound exercise or isolation
2: What do I do first in the training schedule?
3: How much weight do I use?
How many groups do I have to do
5: How long to rest between rounds and exercises
6: When to incorporate training techniques and time
7: The speed of the repetition How to be the speed on which to raise the weight
8: Focus and get it.
#soheib

The most important bodybuilder needs to do a successful training program to develop the muscle

By Doheib Thursday, 1 June 2017

Why the drying stage is the most difficult stage. What rules do I apply at this stage and what diet should I eat?

What rules do I apply to the drying phase when the contest time approaches?

This answer is directed to every young man who has no idea of the stage of drying

You want to bend the muscles after a big time of drying

1 - Keep away from eating to have saturated fat

Reduce carbohydrates

3 - divide your meals in the day to 5 times

4. You should eat at least 2 grams of protein per kilo of your body

5. Drink plenty of water and say water and water

6. Cardio should exercise 4-5 times a week

7. You should keep your breakfast because it is essential

8. Eat a protein-rich meal at night

9 - You should keep away from sugars, salts, lowers and carbohydrates, especially white bread

With the conciliation of your young brothers soheib

A word thank you means a lot to me

#soheib

Why the drying stage is the most difficult stage. What rules do I apply at this stage and what diet should I eat?

By Doheib Thursday, 1 June 2017

Tips for performing back muscle exercises

Back muscle (DORSAL). exerciseTips for performing back muscle exercise

To dry the back and divide it ....

The muscles of the back is one of the largest muscles in size after the trap .. Vahia muscle strong and serious .. This is why most players dream of earning a divided back ....

But to get back the divider you must follow some useful and hea methods:

1__ Attention to mental exercises, especially back pain. My father prefers to practice 3 times a week ...

2__ Pay attention to mind-bending exercises with more weights than your weight ...

3__ Pay attention to the exercises of pressure and feet be leveraged 5 bicycle ..

4__ Attention to exercises that are more than ...

5__ Attention to SuperSat, DROP SAT and GENT SAT ...

6__ Attention to eating high protein. Every meal you eat means try 30 grams of protein ...

With the reconciliation of your youth soheib .....

Back muscle.exercise Tips for performing back muscle exercises

By Doheib Thursday, 1 June 2017

Carbohydrates importance and benefits and what is the best time to eat ??

Carbohydrates importance and benefits and what is the best time to eat ??

The importance of rapid carbhydrate.
A quick tip on my brothers practicing bodybuilding sports,
Immediately after training, the body is in greatest need of energy and food sources to compensate for the energy it lost during the exercise. After that, it rebuilds the damaged muscles ... Many athletes immediately exercise protein (only the protein or protein found in foods) They ignore fast carbohydrates (such as vetargo and dextrose ...)
This is a huge mistake, since the body at that time when it needs energy sources and you give it protein, it is used to compensate for lost energy and not in building muscle !!
Therefore, the most correct after the exercise is to eat the source of carbohydrates fast, to compensate for the body lost energy ... Then take the protein for use by the body in the construction of
muscle membranes.
#soheib

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Carbohydrates importance and benefits and what is the best time to eat ??

By Doheib Wednesday, 31 May 2017

Nutrition by blood groups. And how to emphasize the muscle growth of the exerciser

These days talk about nutrition by blood group, spread, I wanted to highlight the extent of this fact, from a scientific and practical point of view,

The first person to speak on this subject is Dr. Peter Dadamo, who completed his father's career in this field. His father was a doctor in the same specialty. He was famous for his book, which sold more than five million copies, and translated into more than 50 languages (Eat right for your thepe)

His idea is that each blood group contains its own antigen, which distinguishes alien objects and friendly objects in the body Some foods also interact with the antigen of each family to cause health problems and weight problems, Dadamo says. The digestive enzymes and enzymes are affected by the blood clot. This is purely theoretical. Dr. Daddamo's words about the blood groups made the clique o back to about 50,000 years BC The A group dates back to about 15,000 BC The B group dates back to 10,000 BC Finally the AB group

There is no scientific evidence, but scientists say that recent studies of ADN analysis lie this claim. Dr. Dadamo's words are theoretical, not scientifically proven. The theory is based on guesses, most of which lie science and reality He did not support any scientific study, and after the research found that there is no study on this subject While Professor Al-Sahimi and his scientific team from the University of Torrento blow up these allegations, a scientific study of modern (1) Professor Al-Sahimi said, "We studied this diet by collecting 1455 study subjects. We did not find any evidence to support the theory of the blood group diet, Absence of any convincing scientific evidence makes the principles of this diet. Just no more guesses Dr. Al-Sahimi and his team applied this diet to adults who were mostly healthy young people. And took detailed information about their diet and subjected them to analyze fasting sugar after fasting on water for 12 hours to determine the blood category of each of them and also to monitor the factors that raise the risk of metabolic diseases and control insulin, cholesterol and triglycerides and then re-applied a diet (all suits your blood group) Find any directory. "In one way or another, we have not found any proof, which makes us say with confidence that the theory of the blood-type diet is just an illusion" It is not possible for those who promote this diet to find any scientific evidence to support this theory, while in no way able to return such a scientific study. In view of the reality lie lies in the doubt is beyond doubt.

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Nutrition by blood groups. And how to emphasize the muscle growth of the exerciser

By Doheib Monday, 1 May 2017

How to become a great muscle. In a short period. With just a few steps

How to become a great muscle. In a short period. With just a few steps

- Do not be influenced by others if you are a beginner:

- No doubt that each of us knows that it is very rare to go to the gym or gym and do not affect the bodies of others in terms of the size of their bodies and their ability to carry very heavy weights

But each of us has a special ability and a special strength different from others, so it is not important how much carry? What is more important is to always be keen on your continued bodybuilding exercises.

- It is reasonable to have someone stronger than you, but this does not mean that it is better than you. Of course not ..... But this means that it continued and continued whether the long or short period is important is to continue.

- Dear athlete does not train to be a hero in raising weights. But only to improve the shape and strength and agility of your body and the result will come inevitably over time.

Try to get rid of anxiety about how much weight you can or can not carry

#gym_and_fitness

#soheib

How to become a great muscle. In a short period With just a few steps

By Doheib Monday, 1 May 2017

Type. Perform your exercises depending on the nature of your muscle tissue or muscles

⚅ Fast-twitch muscle fiber / slow muscle contraction The muscular tissue consists of two types of muscle fibers (there are 3 but for simplification we only 2): ♻ Type 1: Slow-Systolic Fibers (red) and respond to the following training pattern: ➡ Light weights: 50 to 60% of the maximum weight played by one repeat (1RM) ➡ High frequency: from 12 to 20 Short rest: 30 to 60 seconds ➡ Super Set and Gantt Set ♻ Type 2: Systolic Fibers (White): Respond to the following training pattern: ➡ Heavy weights: from 70 to 90% of the maximum weight played by one repeat (1RM) ➡ Few occurrences: 5 to 12 ➡ Long rest: from 90 to 180 seconds ➡ Basic exercises In other words : Heavy weight and low weights are targeted at ↔ fast-pinched fibers Playing with lighter weights and higher weights targets ↔ slow-contraction fibers Each muscle of the body muscles of the two types in different proportions: Chest: fast 60% and slow 40% Shoulder: Fast 50% and Slow 50% Armpits: Fast 50% and Slow 50%. Tarabees: Fast 55% and Slow 45%. Buttocks: Fast 50% and Slow 50%. PBS: Fast 60%, Slow 40% Traceps: Fast 65% and Slow 35% (These percentages may vary from person to person) 💡 Study: Do not neglect the exercise with lighter weights and long stretches from time to time (or Super Sit also) This type of training amplifies the slow-contraction fibers, which constitute a good proportion of muscle fibers. * #Gym_and_fitness

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Type. Perform your exercises depending on the nature of your muscle tissue or muscles

By Doheib Saturday, 29 April 2017

Does the interruption of your going to the muscle strengthening room affect your muscles?

Today we will talk about a break going to the Muscle Strengthening Hall:

Conditions may sometimes force you to give up going to the gym, which is very frustrating for athletes because they think it is difficult to go back to the gym and start again.

You should know that your muscles that you have built before you give up going to the gym are still there, but they are very relaxed because you have not been practicing for a long time, so keep calm in the first weeks of exercise after returning to the gym again.

Do not exercise before long rest, but do some light general exercises in the first week, so that your muscles regain their fitness again and do not worry, in a few weeks you will regain your old muscles again.

Your fitness and fitness will be available in a short time. And all this by working and persevering while performing your exercises

Be serious when performing your exercises

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Does the interruption of your going to the muscle strengthening room affect your muscles?

By Doheib Friday, 28 April 2017

Eating hormones and proteins will lead to muscle mass and develop your muscles in a consistent way

Eating hormones and proteins will lead to muscle mass and develop your muscles in a consistent way.

Nothing beats "training" ... a living example

Many people think that once you have a hormone , you will get muscle mass, grow your muscles in a consistent way, and become a hero.

🔴 This is a completely wrong idea ... the training role is not discussed. Here is a living example of the best bodybuilder in the world, "Phil Heath"

🔴Phil, who is considered the most gifted player in the genetics, the gift, started his professional career at the back of his weak point.

🔴 It is known that the back is a great value for the body builder and will not find a hero with a humble back, that's why Favil worked very seriously to improve his back .. coach Hani Ramboud.

🔴Phil like all the other professional players from the beginning he dealt with hormones and in large quantities, but nevertheless suffered from poor back level ... but the hard work alone enabled him to make this weakness a point of strength .. where he has one of the best shows in the world.

The picture speaks.

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Eating hormones and proteins will lead to muscle mass and develop your muscles in a consistent way

By Doheib Friday, 28 April 2017

The problem of muscle inconsistency

The problem of muscle inconsistency:

Many members ask for a solution to this problem; And even the professionals suffer from it .. And to clarify more eg the right-hand larger than the left ... or vice versa

/ 1 *** First consistency is relative and in order to find someone Harmonic millimeter, this is not possible and can be the reason is the pattern of living, for example, the person uses his right hand frequently in his daily normal things are larger and so on

Possible solutions ***********

/ 1 *** It is essential to keep away from high weights, for example, someone in the barbells barbs exercise is overloaded ... It is natural that in lifting this weight depends on the stronger arm means for example Bar 60 kg and the left /

For example, his right arm bears 28 kg of weight and the left arm bears 32 for example

This first advice is to avoid heavy weights and use a weight that we can control

/ 2 **** To avoid the problem of carrying arm weight more than the other as in the example you mentioned we focus on free weights les haltères /

Dumples ... With priority given to the weakest arm, we choose the dumbbell and the number of repetitions according to the weakest arm ... In short, your training on the dumbbells and lack of bar exercises in any muscle where the inconsistency

/ 3 **** During the exercise trained and focused on the correct performance and therefore you have to practice with someone who can correct your situation if disturbed.

/ 4 **** Last advice you have to observe your daily habits Do not rely on lifting things with one hand or just one and try to distribute tasks and focused on the weaker side means you are easier to try to carry your bags with your right hand

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The problem of muscle inconsistency

By Doheib Sunday, 23 April 2017

Factors that positively affect muscle growth and size

Did you know that muscle amplification is not just inside the gym ??
There are many factors that positively affect muscle growth and size
So you should follow these instructions so that you can have the appropriate muscle size
-------------------------------------------------- -------------------
/ 1 You must take a week of complete rest - after a period of two or three months
Strenuous exercise - this comfort is very useful for restoring the nervous system in full
And strengthen the immune system - will also help you to recover healing and re-formation
Muscular tissue consumed *
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/ 2 You should also know that your muscles are growing at rest - so
The day after training for two or three days should be a negative one
In the sense of not making any efforts that affect the ability of nerve and muscle
Today the body is given a high degree of recovery and restoration of muscle tissue *
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/ 3 It is very necessary to supply the body with the necessary protein needed to build
Amplify muscles, build different tissues, enzymes and hormones - amplify
Muscle needs 5-1 g protein per pound of body weight - this is dependent
Over the strength of training - and of course do not forget the anguish that is indispensable in operations
Production of energy - so should be taken before and after exercise and will not stores glycogen
Must be returned in full after the exercise directly and not more than an hour *
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/ 4 This point is very important - how to maintain fluids - because the body is missing
Lots of fluids during training so they should be recovered after training is useful
Very much in the digestion - the presence of water inside the muscle cells has a very important role in strength
Muscles and make them avoid injuries - so try to drink at least
4-3 liters of water per day *
-------------------------------------------------- -------------------
/ 5 Finally, sleep is a very important factor in amplifying the muscles and reconstructing them
Her full recovery - regeneration of cells occurs during deep sleep - and tissue repair
Tired muscle cells also occur during the day - the number of hours appropriate

To sleep is from 8-7 hours a day deep sleep to maximize amplification

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Factors that positively affect muscle growth and size

By Doheib Thursday, 20 April 2017

Mistakes are made by novices in the world of bodybuilding

Mistakes are made by novices in the world of bodybuilding

especially those who want to get quick results.

Like any new trainee, you enthusiastically engage in various exercises with the aim of getting muscles as quickly as possible, but the result is negative due to some mistakes.

1) Many believe that bodybuilding will improve your eating habits spontaneously or will rid you of excess weight without any change in the daily dishes you eat. Of course, this is a false belief. Diet is very important and essential to bodybuilding.

2) Your muscles are present. This is why you can move but are hidden under layers of fat. If you want to see them, you should contribute to changing the dishes you eat, which add fat to your weight and impede the effect of bodybuilding exercises.

3) There is a difference between men and women, but they have the same physical characteristics that make it possible to exercise the same types of exercises contrary to what we think that women have exercises are different from those practiced by men.

4) Women think that carrying them to heavy weights will make them large in size, so they have light weights and frequent repetition of exercise, but the fact that women do not have testosterone, which makes them able to carry weights that inflate muscles.

5) Stretching exercises may be important in order to avoid injuries, but many of them weaken the muscles significantly and reduce their effectiveness with exercise.

6) You can not get rid of the fat of a specific area of your body by targeting only the other, you must exercise all the muscles of your body and follow a healthy diet to help get rid of fat.

7) Exercising with an empty stomach to lose a larger percentage of fat will affect the muscles by slackening, reducing their growth and not targeting fat.
Sports drinks or supplements like whey will not make you feel full, but you'll find this with fiber-rich foods

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Mistakes are made by novices in the world of bodybuilding for men and women

By Doheib Wednesday, 19 April 2017

Five Keys For Twisted Muscles For Beginners

* Are you a newbie? 'Ectomorph'? It is 5 keys to get muscle easily ... It is not easy to get slim on huge muscles in a short time, and it is not easy to maintain the same pace and level in all phases of the program, which makes the slim works hard to reach a few of the desired, and unfortunately many of the trainers provide them with programs wrong or not scientifically studied And field .. Without going into the details to you five keys refreshed by your training program to build a solid muscle base, and graduated from the shell of thinness And push your body to accept rapid development.
1__The first: point I want to start with is the nature of the exercises that should follow, according to Dr. Thomas Engledon, a specialist in health, sports and motor sciences. In his book: Maximum Muscle Training Plan; If you are a beginner or have passed months without noticeable results, Of your program, it is a waste of time for you, but the factor of retreat excellence! So the exercises that you must rely on in your entire beginner or transitional level are basal body exercises, which practice more than one joint, and target more than one muscle, exercises that any athlete relies on to amplify his muscles even at advanced levels.
2__This is a very important factor for a lean body that burns calories more and builds less spores. In these cases, the body needs time to get used to certain exercises. If you return to a specific program for a long time, And therefore the solution is to train the muscle from several angles to prepare a program of exercises close from one share to another.
3 __In order not to fall into muscle strain, the dose should not exceed 45 minutes. There are specialists who focus on only 30 minutes, and the maximum is 45 minutes. And the duration of warm-up does not exceed 10 minutes, because slim does not need a longer period of warm-up or cardio for lack of fat, and does not need to warm up only to the flexibility of the joints and the preparation of muscles and the body in general to lift the heavy. But the slim should store his energy to raise the appropriate weights not to stress itself in jogging and exercises warm up exaggerated
4 _The number of group observations is very important, 8 to 12 times the maximum is the ideal number as stated by Dr. Ankledon. The last time should not be difficult, because the muscle is flabby, so do not shock it once with very heavy weights, and you will be at risk of negative ruptures. And do not forget to take the full time - enough - to rest between exercises. As well as between groups, unlike those who incite for 30 seconds as a rest between exercises for this type of new athletes in particular.
5 _What is the best among all programs? Full-body program? Or half or partial? The novice should know that a full-body training program that targets the basic body exercises that affect all muscle groups in a single session is the optimal program, especially for the lean, at a rate of 48 hours per day, with a change in some exercises in each session to target the muscle from several angles. You see who is higher than you, be patient and get a degree and then after two months begins to divide your body into two parts, up and down, and finally (after two months) Li three) oriented towards partial training programs

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Five Keys For Twisted Muscles For Beginners

By Doheib Friday, 14 April 2017

The Constitution of the Gym

The Constitution of the Gym:
Rules on Every Man Commit Them Inside the Gym:

1 - Silvie:Do not spend your day inside the gym taking silvi pictures for you; do not look like teenagers in the eyes of other players.

2 - lifting clothes:Raising your clothes in front of the mirror and taking pictures of your abdominal muscles is also undesirable within the gym; you can do it at home as you want.

3 - Interested in your affairs:
Do not give advice and advice to those around you so as not to be embarrassed, just take care of yourself and your exercise.

4- Cleanliness:Personal hygiene and clean clothes are the most important things you should be careful about.
Towels:
The towels in the gym are not just to wipe the sweat, but to put it on the sports equipment you sit on or lie down to exercise to prevent illness and not to harass other players.

6- Iron weights:After you have finished exercising, return the weights you use to their place.

7. Speak:Certainly a modern procedure with someone in the middle of exercising is not even permissible to think about.

8- The man of songs:For athletes who wear headphones and listen to songs, do not try to talk to them or grab the speakers from them; socializing is the last thing they want to do, so they put the speakers to listen to the music.

9. Gases:The players firing gases inside the gym is normal and definitely happens. If it is a must and you feel you can not wait, at least go to the toilet, or at least go to a free zone.

10. Screaming:There is no justification for shouting and raising the sound excessively while you lift weights of iron, not in the delivery room.

11 - corridors:Places and corridors are free between sports equipment is not dedicated to practice other exercises, so as not to disturb those around you.

12. Ask:Do not act on your own, so as not to cause embarrassment or injury, so if you have any questions you can ask the workers inside the gym. Responding to the inquiry is part of their job.

13. Inquiry:Before you use an exercise device or seat, just ask the players around you whether one of them is using the device or the seat at the moment.

14. Area:For space-based exercise, such as squat or pepsis exercises, first make sure you exercise in a wide area and do not upset anyone.

15. Participation:Share iron weights is very natural and import, do not be selfish, you can share one eye lifting weights alternately.

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