Fitness and Bodybuilding

The bodybuilding and fitness are par excellence the sports of cult of the body. Who practises them knows that it does not make it for exhibition, but yes for a proper pride and an enormous pleasure to feel that obtained something better, and that this cost very. They never do not think that to make musculação or Fitness it is necessary physical force. Nothing of this, this is gained with easiness. She is necessary is a great mental force. This yes. They are sports that demand devotion and much patience. This is the reason of that in each 100 people who try a gymnasium, are less of half dozen of them. Few have psychological force to continue.

In musculação we can say: each training is a battle, each millimetre of muscle a victory... and this in a perpetual war. Musculação is forever.

Can you hold on?

Tries the religion of the iron.

It is the world of strongest... Psychologicaly

We are going to try to explain some slight knowledge of trainings of musculação, even so defends that this must be instinctive. That is, each person must conciliate to its way the project of trainings, the exercises that more like, the muscular number of series/repetitions of each one of them, combinations in each day of trainings and the exercises most basic (useful). Everything this must be schematized by each person individually, in order to feel the best possible one in the gymnasium and to feel that it makes trainings that the level satisfies it psychological and physical. Is advised to vary it periodically the exercises in order to surprise the muscles constantly and to break the monotony. Of certain form, the muscular growth is also resulted from caused surprise by "strange" movement’s ao muscle.

Suggestion: If it will have possibility arranges a friend of trainings, therefore this relieves more the two. Of this form it will be able to mainly defy its limit in the last series of each exercise; therefore the muscular imperfection will always have somebody pair helping if to happen before the last repetition, thus being able forcing plus one or two with aid of its friend.

We now go to divide the muscular groups:

Big muscles

Chest, Dorsal, Legs (Quadriceps)

Small muscles

Biceps, Triceps, Shoulders

Secondary muscles

Antebraço, Gémeos, Abdominal, Lumbar

We will be based on trainings of bodybuilding of four days weekly, therefore we consider that it is the ideal. Distributing the four days per the week it would be good for training Monday, Tuesday, Thursday and Friday, resting in Wednesday and in the Weekend, in order to allow one total muscular recovery. It is not advisable to train more than two days consecutive.

We leave to your criterion the choice of the exercises for each muscular group. We will also be based on the system of pyramid in the series/repetitions of each exercise, or either, increasing the weight and diminishing the number of repetitions.

Errors to prevent in bodybuilding

To more use weight in the exercises

It is truth that the muscles grow in reply the used load, that is for one muscle to grow it is necessary gradually to increase the used load in the exercises, until muscle if goes adapted the used load and goes increasing its size, but has who has taken this I begin to the extremity, using too much high loads for its size or its force. Result, finishes for sacrificing the form too much as the exercise is to be executed in detriment to use plus one kilo in exactly. Many times to not using a form correct in an exercise what it happens is that instead of being to work directamente muscle intended separately we are to work indirectamente plus other muscles, being to reduce the benefits intended with one determined exercise.

For example much people when making curl of biceps with bar bells, use exaggerated load and finish for too much giving rocking during the movement, of this form are to more work the lumbar zone and the shoulders, of that properly bicep, finishing of this form for not getting as many results in bicep, and still to increase the risk of injuries.

Overtraining

In the oppose of that many people can think the capacity of the human body to recoup of trainings heavy and intensive is small. Some necessary aspects the recovery, such as the replacement of muscular glycogenic in muscle trained can delay 48 hours at the very least. When training one muscle that completely it is still not recouped increases the risk of injuries again and of it loses of muscular volume. Some people obtain to recoup better that others, you give that what can be overtraining for ones, can not be for others. The only form to know that is through the experience, and of as each one finds that it obtains to recoup better and to develop.

Follow the same routine that another person does

There isn´t 2 equal bodies, nor 2 equal metabolisms, many times when seeing a routine of a more advanced practitioner many novices will have will of following, thinking that it is of this form that will get to the same get development that the other practitioner. This can also be passed with the friend of trainings, if 2 people train meetings and follow the routine chosen only for 1 of them, and alone this seems to evolve with this routine and not it another one, then some thing is badly. They never try to copy the routines of trainings that the professionals present in the culturismo magazines, not if they forget that normally, a professional has already some years of experience of trainings and can have a genetic rejection of the common one.

Advice:

Do not train every day.

Is not for training every day that you go to grow faster, for the the opposite, you go to have a muscular consuming!

Eat 5 to 6 times in to the day.

Instead of eating very in 3 times, he divides for more meals.

There are no miracles.

If you despair for not having the size of the Arnold to the end of the 1ºmês of trainings, gives up… here there are no miracles.

Coasts pies.

Attention ace coasts and joints in the movements.

Do not train sick person.

If you are sick, with fever, do not train! When training you are still more weaken your imunitário system.

Train with real objectives.

Goes training with real objectives, you do not want to train as the dude to the side that already trains has years...

It goes increasing the fasquia to the long one of the time.

Ask for aid to the monitor.

You do not know, you do not invent! Ask for aid to the monitor of the gymnasium! Since that it knows it to give clearly.

Imitates the type with technique, not what it makes with more weight.

You have a type that makes agaixamentos with 300kg with the coasts pies and has other to make the same with 100kg, with one perfect technique? It imitates I finish it.

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