Body Building

Body Building

Bodybuilding is a sport known since ancient times. It has been used to increase muscle strength and is now a sign of beauty associated with young people, who exercise it to increase their muscle mass and to increase their attractiveness, beauty and self confidence, but they need great effort and ability to Tolerance, and commitment to exercise, and the proper performance of them, in addition to the commitment to some tips to ensure that the inflated bodies as they wish, so we will teach you in this article on some exercises bodybuilding, in addition to some tips to ensure the success of these exercises.

Bodybuilding exercises

Chest lift

• Lie on the back above a flat and comfortable seat.

• Grab the bar with an upper grip, so that the distance between the shoulders slightly exceeds.

• Hold the bar above the chest, keeping the arms in their stretched position.

• Lower the bar down to the bottom, making sure that the elbows stay folded near the sides, so that the upper arms with the lower part of the body angle 45 degrees.

• Stop a little, then push the bar in a straight line and return to the starting point.

• Repeat the exercise eight times on three sessions, taking a break between each session and the other.

Bear the bar on a sloping seat

• Lie down on a 45-degree oblique seat.

• Hold the bar with an upper fist, leaving a space between the hands equal to the distance between the shoulders.

• Hold the bar above the chest, extend the arms upwards, and maintain the distance between the elbows.

• Lower the bar down with a slow motion, tightly until it reaches the chest level.

• Stop a little, then push the bar in a straight line to return to the starting point.

• Repeat the exercise eight times on three sessions, taking a break between each session and the other.

Flap using slant weight

• Grab a pair of weights and sit on a sloping seat at a 45 degree angle.

• Hold the weights directly above the chest area, bend the elbows slightly, and guide the palms of the hands in the same direction.

• Slowly lower weights in the form of an arc towards the sides of the body, keeping the elbows slightly bent.

• Reverse movement when the biceps become parallel to the ground, then return to the starting point.

• Repeat the exercise twelve times on three sessions, taking a break between each session and the other.

Pressing the Puso ball

• Place a puso ball on the ground, half of which is facing downwards.

• Take the pressure position with the hands on both sides of the ball platform.

• Tighten the muscles of the buttocks and torso.

• Lower the body until the chest is approaching the ball, then stop slightly.

• Push the body at full speed, and return to the starting point.

• Repeat the exercise twelve times on three sessions, taking a break between each session and the other.

Tips for muscle mass development

• Begin bodybuilding exercises from the easy to the hardest level, ensuring that all movements are mastery, and repeat the exercise more than once.

• Start with light weights, then increase them gradually, repeating the exercise more than once according to the weight of weight.

• Attention to all the muscles of the body, and the occupancy of the muscle against the other muscle, note that the muscle muscle is the muscle that performs the opposite process of the other muscle, for example muscle muscle of the front hand muscle is the muscle of the back hand.

• Transition from the dependence on the devices in the exercise to the stage of playing free weights.

• Adhering to a healthy, protein-rich diet, where you are responsible for building muscle.

• Drink plenty of water, especially during exercise.

• Take enough rest every day and be careful to take enough sleep every night.