The ABCs of bodybuilding exercises
In recent years, many bodybuilding enthusiasts have often called me and asked me about some issues related to bodybuilding exercise. Since there are too many letters, it is difficult to reply to them one by one. Therefore, based on my practical experience in fitness sports for half a century, combined with the theories of Franco Columbus, the world's authority on bodybuilding theory and a two-time Mr. Olympia, I will summarize them as follows. answer.
1. How to carry out bodybuilding exercises?
1. Everyone has 650 muscles, but no two people have exactly the same muscles.
The beauty of bodybuilding, in simple terms, “is to look at the proportions of your own head and body that you were born with. Since your head and body are different from others, you must make a plan that is only suitable for you based on the characteristics of your body. But that doesn’t mean you can’t absorb other people’s exercise methods at all. Anyone can learn something beneficial to themselves from other people’s exercise methods. But you have to grasp one thing, which is the training method you want to absorb. It must be suitable for you, never copy everything.
2. Before practicing bodybuilding, in addition to figuring out what your body shape is, you also need to figure out that one part of the muscle develops faster than other parts of the body. You must know that the muscles in the human body are different in size. Some require multiple sets, heavy weight, and few reps; some require light weight and many reps. You must carefully explore to master them. In addition, you must also consciously pay attention to which muscles have soreness and pain during exercise. This will be of great help to your own exercise. It is very simple to distinguish between these. Muscle soreness is not uncomfortable. You will adapt quickly during exercise, and you must strive to achieve it, because this is the sign of the desired effect of exercise. If pain occurs, something is wrong, and you must stop exercising immediately and get adequate rest.
2. How should people with frame and body defects exercise?
People with frame and body defects will bring themselves various obstacles and problems, which vary from person to person. To be honest, all types of frames have flaws, and even bodybuilding champions are no exception.
I think that in bodybuilding, the secret to overcoming skeleton defects lies in balancing body proportions. For example: people with narrow shoulders and large hips should focus on exercising their shoulders, back and buttocks to lose weight; people with thick waists should use their backs to lose weight. Practice width; short people should focus on lines and contours; people with long limbs should practice more limbs in order to develop in balance with the trunk.
The exercise secret closely related to this exercise strategy is to exercise the weakest part of your body first, because doing so allows the blood to send nutrients to the muscles that need development most first. Only in this way can you prepare yourself for building stronger muscles. When developing a training plan, be sure to recognize your strengths and weaknesses and know where to start.
3. What should beginners pay attention to?
First of all, you must conscientiously insist on using scientific methods to exercise. Here are three "don'ts" to you.
1. Do not exercise according to a plan that only seeks to improve your physique but not to develop muscles (this does not mean that bodybuilding is not fitness), otherwise it is impossible to achieve the same results as other bodybuilders. And developing muscles is precisely the main joy of this sport.
2. Do not use an advanced training plan that is beyond your capabilities during initial training. If you are lucky enough to communicate with some senior bodybuilders, it is best to only accept his advice to you, but never copy his training program mechanically. As the saying goes: "First learn to crawl, then learn to walk." Beginners can only take one step at a time to avoid detours.
3. Don’t only train certain muscles while neglecting other parts. Out of vanity, many bodybuilders often put more time and effort into their upper body, while neglecting leg and abdominal exercises. As a result of such training, not only will you not be able to gain real strength and fitness, but it will also make people laugh.
4. How to breathe during bodybuilding exercises?
Before exercising, you must first learn to breathe correctly. If you want to get the most out of your workout, it's important to breathe correctly. Unfortunately, most people breathe very shallowly. In fact, no matter how much oxygen is taken in through deep breathing, it is not superfluous to the lungs because it can expel more waste from the lungs. Proper breathing can improve the power of your workout. But it's important to breathe in air through your nose, which helps filter the air you breathe into your lungs. Remember: inhale when you are withdrawing your strength, and exhale when you are exerting your strength. ❋ Tags: