First:
What is the sport of bodybuilding?
Thvezadilat the body to grow through training and then feed the muscle and fallow
The results of the sport after a long period of time more than 6 months.
What is the purpose of those sports?
Increase muscle mass in the body leading to a better form of muscle.
What are the main rules of the sport?
1 - Training.
2 - Nutrition.
3 - comfort.
First: Training
The objective of the training?
Stimulate the growth of muscle cells to adapt to the effort exerted by the muscle.
What is training in the sport of bodybuilding?
Events of the contraction of the muscle and energizes one of more than 120 repeat, is an example piece
To train the pectoral muscle, for example
4 exercises 4 sets each exercise and each group of 10 repetitions total of 160 repeat.
How to obtain the training programs?
1 - trainers gym.
2 - PRO sport of bodybuilding.
3 - books, magazines and Web sites relevant bodybuilding.
II: Nutrition
What is the purpose of nutrition?
1 - supply of muscle cells, but the crisis for construction materials and compensation for the demolition.
2 - supply of the human body energy and activity to help him in the training process.
What is the proper diet?
Eating 5 meals a day integrated Thnoi proteins and carbohydrates
And vitamins and healthy fats.
III: Comfort
What is the purpose of convenience?
Aelloukp only happens when the new arrangement of the cells and in which the construction process
Accuracy as the best of any.
What are the times of comfort to the body?
1 - eight hours a night to sleep.
2 - days rest permeate the training program.
Common mistakes in the sport of bodybuilding
Frustration at the junior and lack of continuity due to pts in the halls
Sports and did not understand it's a sport and they Bdio years of Mistoa probably less than
Level must be patient and serious in training.
The use of hormones to stimulate the muscle and not only cause an imbalance in training
Vital functions of the body.
Prevent the use of materials out of protein from the body to increase muscle mass will cause damage
Of the liver and kidney.
The use of steroids causes the body's inability to get to the activity to those
Chemical doping.
Benefits of this sport
/ The development of muscle size.
2 / increase muscle strength.
3 / increase durability.
4 / increase in the flexibility of muscles and joints.
5 / grant body consistency.
6 / strengthen the heart and blood vessels and the possibility of pumping more blood in each
Contractions.
7 / reduce the risk of coronary artery.
8 / carrying other jobs (such as the lungs).
9 / change and improve the body.
10 / delay of the occupation of the place of fat muscle.
11 / lead to the lifting Srgp metabolism.
Of 12 / helps control weight.
13 / treatment of obesity (unsatisfactory).
14 / cure for the thinnest (unsatisfactory).
15 / delay and addresses of premature aging.
16 / Youth more lively.
17 / Zhennep to improve the situation, as well as the level of energy.
18 / exit for the tension and fatigue Alizeny.
19 / increased activity and alertness and improve mood.
20 / direct cause of the progress of many other sports without progress has been
And the evolution of all other sports and breaking records.
While not limited to the benefits of sport to build objects on the muscles strong and only large
But also extends to their mental state and sum up as follows interest on a personal player.
1 / self-confidence:
Where we find a player is healthy and strong That is reflected on his character as Tzdld confidence
Himself, and at a high level sports.
2 / personal appeal:
You probably noticed that enjoyed by a player of the admiration and respect wherever he went, when you be
As well.
3 / love the system:
As the obligation to a specific training program and a number of duplicates and groups makes
Tend to order in all your life.
4 / love of success:
Will result in your success in the implementation of your training program to Hvz your determination to overcome difficulties
And not only in training but in all matters.
[/ Size] Nutrition
How the food:
- The food necessary for life, but is the foundation of life, without being exposed to the problems of large (
Hunger, weakness, death), but what is the food? And it contains to make it important?
What happens to food once you eat?
- And Mamni these words (carbohydrate, fat, protein, ..,.)?
- What are the calories?
- Why do not eat animal food, for example?
- And always wonder what kind of food and how Isvadp the body is?
- The answer to these questions provide a diet complete with the information
Need to understand what your body needs every day to work efficiently.
The efficiency of your body from burning food:
- It is essential that the need for energy to keep the maintenance of the body at rest. And when
Effort to do, this food turns to the performance of displays movements or feelings.
First: For example in the case of comfort (such as watching television), the body
To burn (26 kilocalories per / kg) if you weigh 68 kilograms, for example, if
Your body needs:
26 × 68 = 1.800 kcal / day
- For the continuation of the heartbeat, breathing lung
- To maintain the functions of internal organs
- Maintaining the functioning of the brain
- To maintain body temperature.
Second: in case of effort also needs the body to these calories
For example, when someone in the Marathon by running, to a distance of 42 km about 105 laps
Track, and his body burned 2600 calories on the other hand, the body
Burn 62 calories per kilo.
3 - How to Save Food:
Must perform this process efficiently to the importance of the large dining and there are several ways
For food preservation, including the (freezing, canning, radiation, drying, freezing
Dry salting, pasteurization, fermentation, carbonation "any use of CO
Carbon ", conservation chemical).
One means of increasing the fitness of the practitioners Weightlifting
Practitioners Games iron and weight lifting, who want to get the size of
Largest and most beautiful of the muscles of various parts of their bodies, as they only skimmed milk
Fat after the completion of the share of exercise. This is confirmed by researchers from Canada, but
Just add that to address this health quality of milk, then that would
Lead to a building double the size of the muscle compared to a soy beverages, which
Some rely on their usefulness in achieving that end.
Adds Dr. Stuart Phillips, a researcher with the President of the University of Manchester in Hamilton
Ontario in Canada, say that the milk is much cheaper than all those drinks
Diverse and costly material manufactured specifically to serve the sports enthusiasts lifting weights
Iron in their handling of building a larger volume of muscle. And used by a researcher
In his study published in the April American Journal of Clinical Nutrition,
Powdered milk is available in a normal shop or grocery stores in all material
Food.
The Dr Phillips said «I have these accounts, and concluded that
Comparison ounces (29 grams) Boonsp indicate that eating an ounce of milk
Is cheaper by 30 times compared with an ounce of protein drinks
Manufactured for this purpose in building muscle.
* Fast and slow proteins known that eating protein after the completion of the performance
The share of iron weights exercises contribute positively to the increase in muscle mass and size that
Been Tmrenha. But what was not clear to researchers, according to Dr. Phillips, is
What are the best types and sources of proteins necessary for this purpose, among all
Is available in the food or beverage manufacturing business.
The species are easy to digest containing serum and milk whey protein extract
Soy, cause a temporary influx of high amino acid amino acids into the
Blood. It is known that amino acids are the building blocks or «blocks» building proteins
protein building blocks makes dealt believes high amounts of these building blocks
Protein to reach the hungry muscles, and thus quickly used
To build important components of muscle proteins. Thus, the existence of types of
Proteins are difficult to digest easily and quickly, by the parts of the digestive system on
Completion of this task, such as proteins in milk Kasien, he dealt with
Slow flow and gives a long period of amino acids to the blood, which
Makes dealing with the slow digestion of proteins, and inefficient in the formation of the size
A large and rapid muscle. But this is only one side, because the rest of the matter is
It is an excellent food source to provide the muscle proteins is difficult, if the concentration in
Muscle, to get poor quick Ooswal how to build muscle size, it is true does not give us
The larger muscles, but they contribute to the maintenance of a reasonable size and natural
Muscle, which is difficult to removal or weakness.
The researchers built a few studies in the number of participants, but the task is, on the assumption that
Addressing the sources of protein foods containing proteins to the rapid digestion and
Protein slow digestion, such as serum and milk Kasien present both in milk
Normal cow, which will be highly effective in building muscle. To investigate, the
Included eight of the men used to perform exercises iron weights, to take up
Either soy beverages or eating ordinary skimmed milk. And immediately after the performance
A series of exercises for one muscle, one of their legs.
After three hours of the completion of performance of the exercise and address any of the two soft drinks, it was found
To the researchers that the amount of accumulation of amino acids in the muscle, which has been
Around the school, the largest in dealing with skim milk compared to a
Drink soy. In terms of impact, researchers confirmed that the result will be within 10
Weeks is to build muscle size multiplier of drinking when compared to drinking soy milk.
* Build muscle building muscle health behavior, and some think that building muscle
Exercises for the men in charge is not true. The think that is
Appropriate, including that loves people, is not true, because the male and female, in
Any age they are, need to exercise aimed at building a block of
Strong muscles in order to contribute in supporting the health of the body.
Says Dr. Edward Esquiski, rehabilitation doctor in Rochester Pmaiokhlink
Minnesota, the mass of muscles in the body decreases with age. If that one
Does not work to make up for the lack of which the amount of fat in the body will increase. What Works
To maintain the size is the practice of muscle-building exercise at any age was
Rights.
The benefits of building strong muscles in the body are numerous. Most important of which strengthen bone and reduce the chances of
The emergence of bone fragility. And control potential for obesity, because the amount of calories or burn
Less energy, less muscle mass. The building strong muscles by women,
Men, too, contribute to reducing opportunities of falling or faltering, which protects from injuries
Fractures or bleeding in the brain or the other. This is in addition to the availability of a good size of
Muscles in the body, reduce the speed of fatigue and stress in the exercise activities
Daily life. It is no secret, that access to the strength of a consistent female
And structure of male muscle strong, is what gives the confidence in the form of the appearance and increase the degree
Pride and self-confidence when the contact with others in many areas. Perhaps it
May be deemed strange, but medical sources in the United States confirmed, is that
Build muscle in the body contributes to facilitate going to sleep and reduce the risk
Insomnia.
* Amounts of fat in the milk .. The development of a productive towards the most useful health>
Known to skim milk, by removing the cream of it, contains the same
The nutritional value of milk for the full and natural, but much less in terms of quantity
Fat in it. In general, since the fifties of the last century, there is milk forms
Different depending on how they were dealt with by the industrial fat content.
In spite of the difference between the names of different countries, but the origin of three
Types, the natural full-fat milk, low fat milk, and skimmed milk
Fat altogether. There are degrees of the so-called low-fat. Contains milk
Natural milk Whole to about 3.25% of fat. While few species
Are the cream contains 2% fat, a so-called low-fat milk
reduced fat in the United States and others, including those containing 1% fat, and Huma
Called Low Fat milk low fat, including as containing less than 0,5% fat
The so-called very low-fat milk very low fat. And low fat
milk Skim when there are no notable proportion of fat fat free.
The species demilitarized fat or low fat is more useful than
Health. Despite the objections previously raised about the low capacity bowel
To absorb the calcium in the absence of milk containing the full content of fat,
Because there are numerous studies which confirm the benefit of dealing with skimmed milk in
Reduce blood pressure, reduce cholesterol and increase the responsiveness of cells of the body
To insulin.
But this is taking into account the need to be covered by the milk children
Under the age of two is a full cream milk. The children in this age
Need to be fat, and also need to be high and normal amounts of cholesterol.
The reason for their need for cholesterol is to build a vital and important parts in the
Nervous system, because, unlike adults, the sources of cholesterol is very necessary
For the body only does not come exclusively from food. As in adults, and children
Gradually after the age of two years of age, the liver produces cholesterol, and become a source
Provide the body with more than 80% of the body's need for cholesterol. The limited role of food in the
Provide the body with cholesterol, in the extreme cases of eating foods containing cholesterol, in
Only 20%. This fact is the basis for advice to deal with adults who have high
Cholesterol in the category of drugs statins such as Lipitor or Crestor Oozokor or other
Drugs because they are working to reduce the chances of the liver to produce cholesterol.
The value of milk and food that stems from a good source of calcium, which it believes address the
Cup size of 250 milliliters, about 30% of the daily need for the body of the
Calcium, and about 8 grams of protein net, in addition to the amounts
Function of vitamin D and vitamin so important to bone health. And iodine is important for the health
The thyroid gland. And vitamin B 12, riboflavin, potassium and magnesium
Are important for heart health and energy production. Vitamin A is important for the immune system
The body. Thiamin and vitamin important for brain health and memory capabilities, which is lower in
Drinkers of alcoholic beverages. And other items that explain the fact that long
* * Acid Albantotinik
(Deficiency):
Disease, arthritis, muscle weakness,
(Benefits):
Vitamin pressure because it is resistant to stress,
Alardnalin gland depends on this acid when it is a little improved
Weak muscles, the production of energy from fat and starch and protein,
Address the diseases of joints
(Found in):
Brewer's yeast - liver seed wheat - peas -
Soybean - peanut - meat - fish - Cereals
* Folic acid *
(Deficiency):
Could cause confusion or mistake, and mental dullness,
Influenced by the nervous system and digestive system, also affected by the correct growth
(Benefits):
Used in the treatment of anemia, prevents neural tube defects
And brain damage in fetuses, is an advantage in the treatment of stomach ulcers,
Recommended before and during pregnancy
(Found in):
Green leafy vegetables, liver, kidneys, yeast beer
* Vitamin K *
(Deficiency):
Lead to a stroke or blood clotting, bleeding
(Benefits):
Prevent blood clotting
(Found in):
Spinach - soybeans - tomatoes - Honey - bran - egg yolk - wheat
* P * Vitamin
(Benefits):
Plays an important role in maintaining the strength of blood vessels
Health and helps the body to eliminate inflammation,
Increases the effectiveness of vitamin C
(Found in):
Citrus - orange rind - buckwheat - Raisins Black - Briar
* Vitamin E *
(Deficiency):
Anemia
(Benefits):
Works as an antioxidant - improve blood circulation -
Protect the lung from any pollution - helps the purity of the skin
(Found in):
Wheat seeds - vegetable oil - Natural Walnut - lettuce -
Tomatoes - Carrots - egg yolk - Meat
* Vitamin D *
(Deficiency) osteomalacia in adults - the sliding bones in the elderly -
(Benefits):
The main task of this vitamin is the formation of bone, particularly for women
Pregnant women and children - is essential to configure the teeth - is helping
In the absorption of calcium and phosphorus - Protection of muscle weakness
And help from the convexity, insomnia
(Found in):
Eggs - Butter - cod liver oil - milk powder -
Sun in the morning
* Vitamin C *
(Deficiency):
Break the tissue that connects all the body's cells with
Each other, bleeding nose - twice the blood vessels - bleeding gums -
The appearance of bruises on the skin easily - may occur with anemia, pain in the joints
(Benefits):
Resist colds - helps to absorb iron - anti-poisoning -
Assist in the movement of heavy metals such as copper, lead and mercury
And thus can get rid of them - helps to resist the threat of Nitrate
Which is used heavily as a preservative for food - regulates cholesterol
(Found in):
Orange - lemon - Black currants - Briar -
Green peppers - tomatoes - beans - peas, dry
* Vitamin B *
(Deficiency):
Fatigue, depression, irritability, nervousness, many warts
In the skin, bleaching hair or fall, weak appetite
(Benefits):
Essential for healthy skin, hair and eyes and mouth, and liver,
Necessary to perform the functions of the nervous system
(Found in):
Liver - brewer's yeast - wheat seeds - whole grains
* Vitamin B12 *
(Deficiency):
Anemiae, lack of appetite in eating, fatigue, brain damage,
Slow growth in children, depression, nervousness, weight loss
(Benefits):
Assist in the formation and revival of red blood cells, prevents Alanemiae,
Maintain the nervous system, is resistant to depression
(Found in):
Meat - the liver - kidneys
* Vitamin B6 *
(Deficiency):
May cause the nervousness, insomnia, loss of muscle control,
Alonemiae, fatigue in the mouth, water retention in the body
(Benefits):
Maintains the nervous system - prevents hair loss -
Reduces the neurological reactions - nausea stop -
Working on the balance of salts in the body - helps in the formation of
Antibodies to the HIV patients -
Essential for building and collapse of the amino acids
(Found in):
Bran - Wheat - liver - brewer's yeast - meat -
Milk - Bazalia - Almond - Lentils - Beans
* Vitamin B2 *
(Deficiency):
Shiver - dizziness - muscle weakness - red eye -
Cause eczema This is known as vitamin B Alraipovlavi
(Found in):
Yeast - milk - liver - green leafy vegetables -
Bran - Wheat - Apricots - Tomato
* Vitamin B1 *
(Deficiency):
Fatigue, depression, Alasbipamrad skin,
Bleaching Alharaw fall, poor appetite
(Benefits):
This is known as thiamine vitamin B helps the digestive system
And control the secretion of gastric hydrochloric acid, which is necessary for digestion
(Found in):
Liver - brewer's yeast - wheat - whole grains
* Vitamin A *
(Deficiency):
Itchy eyes, blurred vision, or a means of mucous in the eye,
Roughness in the skin, dry skin and hair, nails break in the
Eye Diseases
(Benefits):
Maintaining the health of the lining of body cavities such as the nose,
And throat, mouth, trachea, bladder, stomach, etc. ...
(Found in):
Islands - lettuce - raspberries - spinach - butter - eggs - fish -
Cod liver oil - wheat - Honey
Second:
First: Sadr
1 - punch-level
Muscle core: pectoralis minor (punch)
Muscle assistance: the frontal lobe of the deltoid muscle (shoulder front-end)
Muscle with three heads of the brachial (Turaesps)
Steps:
- As is shown in the picture
- Lie down on the back in a level
- Keep the bar wide chest
- Raise both arms over the entire hinterland and the pressure to the bottom of contact with al-Sadr Balbar
Notes:
- Capture full bar fingers hand
- Bearing in mind that makes the upper arm angle with the trunk
- And forearm angle with the humerus
2 - Higher anesthetic
Muscle core: pectoralis minor (punch)
Muscle assistance: the frontal lobe of the deltoid muscle (shoulder front-end)
Muscle with three heads of the brachial (Turaesps)
Steps:
- As is shown in the picture
- Lie down on the back in a position to slash the top
- Keep the bar wide chest
- Raise both arms over the entire hinterland and the pressure to the bottom of contact with the upper chest
Balbar
Notes:
- Capture full bar fingers hand
- Bearing in mind that makes the upper arm angle with the trunk
- And forearm angle with the humerus
3 - anesthetic inverted
Muscle core: pectoralis minor (issued Breast)
Muscle assistance: the three heads of the brachial (Turaesps)
Steps:
- As is shown in the picture
- Lie down on a bench chest italics to the bottom of the
- Maintain Balbar wide chest, taking into account that the upper arm out
- To make the upper arm angle with the trunk, and forearm angle with the humerus
Notes:
- Taking into account not to raise the feet above the seat where the chest reduces the equilibrium
4 - Compilation Baldambalz Flatt
Muscle core: pectoralis major and minor (punch)
Muscle assistance: the muscle of the three heads of the brachial (Turaesps)
Steps:
- As is shown in the picture
- Lying down on a bench chest
- Constipation Baldambalz taking into account that the upper arm out
- To make the upper arm angle with the body, and forearm angle with the humerus
Notes:
- Taking into account not to raise the feet above the seat where the chest reduces the equilibrium
5 - whitening Baldambalz Flatt
Muscle core: pectoralis minor (punch)
Muscles help: deltoid (anterior lobe of the shoulder muscle)
Steps:
- As is shown in the picture
- Lie down on a bench chest
- Constipation Baldambalz taking into account that the upper arm out
- To make the upper arm angle with the body, and forearm obtuse angle with the humerus
Notes:
- Taking into account not to raise the feet above the seat where the chest reduces the equilibrium
6 - assembly Baldambalz high
Muscle core: pectoralis major (issued Breast)
Muscle assistance: the three heads of the brachial (Turaesps)
Deltoid (anterior lobe of the shoulder)
Steps:
- As is shown in the picture
- Lie down on the back seat on the chest italics Up
- Constipation Baldambalz taking into consideration that the palm on the inside
- To make the upper arm angle with the body, and forearm angle with the humerus
7 - High whitening Baldambalz
Muscle Core: pectoralis major muscle (punch)
Muscle assistance: deltoid (anterior lobe of the shoulder)
Steps:
- As is shown in the picture
- Alistlqaaly back seat on the chest italics Up
- Constipation Baldambalz wide chest
- To make the upper arm angle with the trunk, and forearm obtuse angle with the humerus
Notes:
- And that the palm of the hand of the inside of
- Inflexible light in the elbow joint
8 - cheaper
Aaladilp core: pectoralis major and minor (punch)
Muscle assistance: the frontal lobe of the deltoid muscle (shoulder front-end)
Broad dorsal muscle (Almjns)
Steps:
- As is shown in the picture
- Lie down on the back in a level
- Keep weight (Aldambalz)
- Raise the arms Amama then back down the bottom of the head
Notes:
- Taking into account the bending in the elbow joint
II: shoulder
1 - Bar Rear
(Note: not in favor of performing this exercise, which has no effect on paragraphs Dhagz
Cervical and dorsal paragraphs, especially cotton)
Muscle: Basic shoulder shoulder
Muscles of the other works: Turaesps
Steps:
Lower the bar to the level of your shoulders and then lifting to the top as shown photos
Notes: you should make the distance between your hands and wide and you have to play an individual
Back
2 - both sides of the assembly
(Note: the assembly of the exercise is the lateral shoulder of the front as well)
Muscle: Basic shoulder shoulder
Other muscles work: Turaesps
Steps:
After sitting on the seat based on Bihme shoulder muscle
Hold pregnancies (Dumbbell) and never pay from bottom to top as shown
Image
Notes: -
- Must be back on its alignment when you pay to keep the spine and avoid
Glides cartilage
- You can use any seat, provided that the angle-Musnad (70-90) degrees
3 - both sides of the flap
Muscle: Basic shoulder shoulder
Other muscles work: no
Steps:
Download the proper maintenance of your weight in pregnancy, and then lift to the top until you reach him to
The highest level of the ear, and repetitive
Notes: You must make the muscle feel when you come up with a pregnancy and down they must be
The Baltkirz in the performance of exercise
4 - Bar front of me
Muscle: Basic shoulder shoulder
Muscles of the other works: Turaesps (Triceps)
Steps:
Using a Smith (Smith Machine)
Lift Bar Smith to the top as shown photos
Notes:
Should be back on rectitude when you pay to keep the spine and avoid
Glides cartilage
Taking into account the distance and wide to some extent between fists hand.
You can use any seat, provided that the angle-Musnad (70-90) degrees.
5 - Compilation Amami singles
Muscle: Basic shoulder shoulder
Muscles of the other works: Turaesps (Triceps)
Steps to:
Dumbbell highest level of the upper chest to the top
And the rotation of payment from bottom to top as shown in the picture
Notes:
To reach the proper functioning to help avoid the thigh muscles in the calves or uploaded
6 - flutter in front of me
Muscle: Basic shoulder shoulder
Other muscles work: no
Steps:
Then maintenance of pregnancies in the appropriate weight and then lift to the highest pregnancy until you reach him to
Level top of the head, and repetitive
Notes: You must make the muscle feel when you come up with a pregnancy and down they must be
The Baltkirz in the performance of exercise
7 - Rear flap
Muscle: Basic shoulder shoulder
Other muscles work: no
Steps:
Then bond your head on one of the devices (seat punch for example) and make your back straight
, Parallel to the ground and then lifting loads (Dambalz) from the bottom up to the level of
Ears
Notes: may be exercise for beginners male very hard may not
Novice can lift more than four kilograms of the pregnancies for females
It was Esttan raise more than one kilogram of pregnancy or less.
The closer the player's elbow from the waist down whenever performance is not properly
Could be compensated for this exercise, an exercise last
[Size = 16]
8 - bolts
Basic muscle: similarities deviant (Bolts TRAPS)
Other muscles work: No
Steps:
- As is shown in the picture
- Keep the bar in front of the thighs wide chest
- Weighted to the top and down taking into account not bend the elbow joint
- Placing the feet in standing wide basin
III: back
1 - Rear drag
The overall theme of nutrition and exercise, muscle 
Fri Sep 10, 2010 1:27 pm