Bodybuilder workouts form the foundation of muscle development. To be effective, the exercises must be done on a regular basis and be combined with good nutrition and periods of rest. Some exercises require the specialized equipment found in a gym. Others are simple enough to do at home. Athletes should have a workout plan and use a log book to record their progress.
Leg muscles usually respond well to weight training because of their large size. Squats are a common exercise used to develop the legs. Hold a weighted barbell over the shoulders and bend down into a sitting position. Then stand up straight. The upper thighs respond well to leg extensions which are performed on a specialized piece of equipment. Set the amount of weight you want to use and lift the legs up against the resistance of the weight. Lower them back down.
The triceps and biceps can be built up with very basic exercises. To perform an arm curl hold weights in both hands. Slowly, curl the weights up to the upper body and return to the starting position. The muscles at the back of the arms can be worked with a triceps press. Hold a dumbbell with both hands behind the head. Lower the weight up and down the back.
To develop large pectorals lie on a flat bench, holding a pair of dumbbells. The elbows should point downwards. Push the weights up and down. A similar upper body exercise also involves laying on a bench. Holding dumbbells in each hand. Lower them towards the floor and lift them back towards the chest in a wide arc.
Well developed muscles are an important part of overall fitness. They can be developed using lat pull downs. The exercise involves grabbing a bar with two hands, pulling it down to the chest, and raising it back up again. You should use sufficient weight to feel the back muscles working. Another way to strengthen the back is to grab an overhead bar and pull your body up so your feet are off the ground.
Developing the muscles around the stomach can be challenging but having well defined abdominal muscles is very rewarding. Using a type of reverse sit up can be effective. Lay on the floor, supporting your butt with your hands. Bend your knees and draw your legs into your chest, then extend them out again.
Bodybuilder workouts require discipline and planning. If you are just starting, consider hiring a trainer who can help with technique. Keep track of the weights used and the number of repetitions for each exercise.
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