BodyBuilding

BodyBuilding

Bodybuilding is one of the sports known since ancient times, as it was practiced to increase muscle strength, and now it has become a sign of beauty associated with young people, as they practice it to increase their muscle mass, and to increase their attractiveness, beauty, and self-confidence, but it requires great effort, and the ability to Endurance, commitment to exercises, and correct performance of them, in addition to adhering to some tips that ensure them to inflate their bodies as they wish, so we will introduce you in this article about some exercises for bodybuilding, in addition to some tips that ensure the success of these exercises.

Bodybuilding exercises

Chest tightening

• Lying flat on a comfortable seat.
• Hold the bar with a firm grip, slightly wider than the shoulder width.
• Hold the bar over the chest, keeping the arms extended.
• Lower the bar gently down, making sure the elbows remain folded near the sides, so that the upper part of the arms and the lower body form a 45-degree angle.
• Pause, push the bar straight, and return to the starting point.
• Repeat the exercise eight times in three cycles, taking a break between each session.

Carrying the bar on a reclining seat

• Lie on a bench reclined at a 45 degree angle.
• Holding the bar with a high fist, leaving a space between the hands equivalent to the distance between the shoulders.
• Hold the bar over the chest, then extend the arms upward, maintaining the distance between the elbows.
• Lower the bar down in a slow motion, and tightly until it reaches chest level.
• Pause, then push the bar in a straight line to return to the starting point.
• Repeat the exercise eight times in three cycles, taking a break between each session.

The oblique flap with a weight

• Holding a pair of dumbbells, and sitting on a 45-degree reclining bench.
• Holding the weights directly above the chest area, with the elbows bent slightly, and the palms of the hands facing the same direction.
• Slowly lower the weights in an arc toward the sides of the body, keeping the elbows slightly bent
• Reverse the movement when the hips are parallel to the ground, then return to the starting point.
• Repeat the exercise twelve times over three cycles, taking a break between each session.

Squeeze a boso ball

• Lay the boso ball on the ground, half of it facing down.
• Take a push-up position with hands on either side of the ball platform.
• Stretch the muscles of the buttocks and torso.
• Lower the body until the chest comes close to touching the ball, then pause.
• Push the object at full speed, and return to the starting point.
• Repeat the exercise twelve times over three cycles, taking a break between each session.

Tips for developing muscle mass

• Begin bodybuilding exercises from easy to hard, ensuring mastery of all movements, and repeating the exercise more than once.
• Starting with light weights, then gradually increasing them, with repeating the exercise more than once, depending on the weight of the weight.
• Attention to all muscles of the body, and preoccupation of the antagonist muscle to the other muscle, noting that the antagonist muscle is that muscle that performs a reverse process of the other muscle, for example the antagonist muscle of the front hand muscle is the posterior hand muscle.
• Moving from relying on machines to practice exercises to playing with free weights.
• Adhere to a healthy diet, rich in protein, which is responsible for building muscle.
• Drink plenty of water, especially while exercising.
• Get enough rest every day and make sure you get enough sleep every night.