Bodybuilding for beginners 2022

Bodybuilding for beginners

BodyBuilding

Since ancient times, man has glorified the integrated, muscular human body, and ancient civilizations are replete with statues and images of heroes and gods that are in the form of tall men with clear muscular strength as evidence of perfection,

 and that glorification moved until it reached the Arab heritage, which sang with the strength of heroes and the hugeness of their bodies, both in popular walks. Or in the stories of the Companions.

modern bodybuilding

In the late nineteenth century, the game of bodybuilding began to appear in its modern form, and its basic principle is muscle hypertrophy and highlighting, and to overcome other competitors in displaying muscles according to certain rules that include.

muscle density, clarity, identification, and skin color.

The game of bodybuilding moved to the Arab countries and spread in the seventies and eighties of the last century. It was known as bodybuilding because of the Egyptian press, which called it that name, while the name of the game is literally translated as bodybuilding.

Bodybuilding for beginners

Entering the world of bodybuilding requires making a lot of effort and maintaining a consistent and healthy diet that ensures the health of the body and the development of its ability to build muscle, and the following are the most important stages of exercises for beginners:

warm-up

It is the stage in which the muscles are prepared for the exercise, and the warm-up exercises are useful in:

• Stimulating blood circulation, opening blood vessels, and delivering oxygen to all parts of the body, so the exerciser does not feel tired and exhausted during exercise.
• Preserve muscles and tendons from injuries caused by weight-bearing and exercise movements.

exercises

• The focus is on exercising all the muscles of the body. The weights used in this stage are light according to the minimum energy of the muscles.
•  Only bar and dumbbells are sufficient at this stage and no appliances are used. 
• The repetition of the exercises is ten reps, and the repetition of the sets is four times. 
• The goal of the exercises at that stage is to prepare the muscles and joints to carry heavy weights in the following stages. 
• The duration of the first phase is a full month, during which the exercises are carried out with one day and one rest day to allow muscle building on the rest days.

The second phase:

• At this stage, the weights used in the exercises are gradually increased.
•  The trainee performs new exercises using equipment and under the supervision of the trainer in the gym. 
• Continue the same number of reps and number of sets for each exercise. 
• The goal of the second stage is to start working on muscle amplification without paying attention to its anatomy.

Beginner exercise notes

Nutrition: Nutrition in the first stage does not matter much, but in the second stage, more care must be taken to eat carbohydrates. Leg exercises: Many trainees neglect leg exercises due to their difficulty, especially in the early stages, but on the contrary, they should be taken care of; Because the legs are the basis for carrying the weight of the body, and they are the first to be injured if they neglect their exercise