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Posted on October 23, 2007 by Jason Petrina | Posted under Exercise
Common Body Building Workout Routines
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Any body building workout should begin with some basic stretching exercises. You need to get your muscles warmed up and stretched to avoid injury. Make sure you stretch everything. This isn't aerobics. Take your time, and when you stretch a particular muscle, really pay attention to how that muscle feels. Stretching may cause a little discomfort, but it should never cause real pain. If you experience pain, you should visit your doctor to find out what the problem is. You should stretch for 15 to 30 minutes before beginning your body building workout. There are two different types of exercises: Compound Exercises and Isolation Exercises. Compound exercises work many different muscle groups, while isolation exercises work one muscle, or one small group of muscles. For body building, you should use compound exercises. This will allow you to use several different muscle groups, work with more weight, and develop more muscles in a shorter period of time. If you notice that some muscles are not developing as fast as others, use isolation exercises on the muscles that aren't building as fast. For instance, if you notice that your biceps in your right arm have become bigger than the biceps in your left arm, you will want to use isolation exercises to build your left biceps a little more. For building muscle, free weights are recommended. For strength training, machines work best. If you are building muscle, you don't want machines doing any of the work for you. This is why you should use free weights instead. After stretching, start with some squats. These are done with the weight bar across your shoulders behind your neck. Put as much weight on the bar as you can comfortably handle. Place your feet apart at shoulder length. Bending at the knees, squat down slowly, and then come back up to a standing position. Do about 25. Dead lifts are always a challenge. Start with the weight bar on the floor. Bend over with your knees slightly bent, and pick it up, standing up until you are standing straight. When you are standing straight up, the weight bar should be in front of you across your thighs. Bend back down, almost reaching the floor with the weight bar, and then straighten back up again. Do about 25 of these, but be careful not to strain your back! Incline sit-ups or crunches are great for the abs. No weights are necessary for this body building exercise. Just tilt your weight bench at an angle, and lie down on it with your head at the lowest end. Your knees should bend at the highest end of the weight bench, or you can bend your knees and place your feet at the highest end of the bench. Do about 50 sit-ups in this position, with your arms crossed in front of you. To do shoulder presses, sit down on the weight bench, and use two dumbbells. Bring the dumbbells up even with your ears, with your palms - or knuckles -facing front. You should feel like you are trying to press your shoulder blades together. Lift the dumbbells up above your head, and then come back down to the starting position. Do about 50 of these. There are many different body building exercise routines, but these will get you started. You will find more to add to your routine as you go along. The important thing is to realize that if you don't make a workout schedule and stick to it, you won't be doing any body building. It also isn't good to do the work and build the muscles and then stop working out. This can cause all those muscles you worked so hard to build to turn to flabby fat! About The Author: Jason Petrina is the Editor and Publisher of Article Click. For more FREE articles for your ezine and websites visit - www.articleclick.com |
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