Bodybuilding for beginners: here are the most prominent rules and tips

Bodybuilding for beginners

Bodybuilding means getting more muscle mass in the body, and this matter has attracted great interest in recent times by young people, and they have made them frequent the gyms with the aim of achieving this.

Bodybuilding for beginners should be according to known steps, foundations and goals, so those beginners should do the following:

• Write down the goals and expectations to be achieved.
• Follow a clear program of bodybuilding exercises.
• Understand that there are better and more appropriate training methods for people over others.
• Avoid rushing into bodybuilding; Because that is counterproductive.

Basics and rules of bodybuilding for beginners

The basics of bodybuilding for beginners are as follows

1. Gradually lift weights

Lifting weights that do not fit the capabilities is a major cause of muscle tears and fractures , so the weightlifting exercise must be gradual and appropriate to the capabilities, and this is left to the coach, who is the one who determines the appropriate weight.

2. Obtaining medical approval

Medical approval must be obtained from the treating physician in the following cases in particular:

• Persons  over the age of 40 .
• People with previous health problems or sports injuries.

3. Think realistically

The person who wants to start practicing bodybuilding must be realistic but also positive, he must be realistic with enough knowledge of his current abilities and positive that he can increase these capabilities in the future.

4. Patience

3 months must be adhered to before deciding whether bodybuilding exercises are appropriate or not, and this requires patience, as  body sculpting  takes more time than that, but 3 months is sufficient to see clear changes in the strength and size of the body.

5. Change in exercise

One of the most important foundations of bodybuilding for beginners is the change in exercises, as practicing only one exercise cannot change the shape of the body.

 All central muscles must be exercised  separately; To prevent loss of muscle balance. The central muscle group includes:

• The muscles of the legs that include the quadriceps, hamstrings, and calf muscles.
• Chest muscles.
• Shoulder muscles.
• back muscles.
• Abdominal and arm muscles.

6. Knowing several things that can be done during training

There are several things that can be done in the exercises, where the following can be done:

• Body bending to lift  weights  or perform the exercise using the fitness mechanism, eventually the youngster will learn how to do it and incorporate it into their own training routine.
• Do two similar exercises differently on the muscles.
• Eating protein powder to increase muscle size, but the best is to eat foods rich in proteins, such as: eggs, chicken breasts, and milk.
• Repeat the exercise several times in succession if the exercise is mastered well, and each time the number of repetitions of the exercise must be increased to make the muscle stronger and larger.

Important tips for people who are new to bodybuilding exercises

Here is a set of tips for people who want to start bodybuilding exercises:

• You must get enough sleep while practicing bodybuilding, this sport needs a body full of energy for the next day, and from here we remind you that you should stay away from energy drinks.
• You must maintain an easy level of sense of how to  do the movements correctly , and after you get used to the method of exercises, you can then add weight to the weights.
• You must continue to practice bodybuilding exercises, as interrupting them may lead to the loss of the results you have reached.
• You must stop exercising in the event of an injury, and you must follow up with the doctor to treat it, as some injuries are very severe and need intensive medical follow-up.