He talks about bodybuilding beginners

Bodybuilding - in Russian "telostroitelstvo" - a science of building new reliefs of his body. This system, which requires special rigor implementation and compliance regimes.



The most important thing - something that in no case can not do: run to the gym, so that from morning till night, shaking the muscles of the body, seeking only their breaks without a subsequent recovery, as well as taking stimulants, protein supplements in unlimited quantities.



Correct way of life beginner - the basic law for the subsequent success of gaining a handsome muscular relief healthy way. Under the correct way of life means, first, a training mode, secondly, the food, which is largely responsible for the gradual build muscle mass.

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Power Mode at the beginning of bodybuilding way no need to change too abruptly, to avoid significant disruptions in the work of many body systems. Change of power should occur gradually, over several weeks. First, to clear the body, to release him from toxins, stop using unnecessary chemicals as he smoked, pickles, soft drinks. In the same group get fried, flour, sweet, that interfere with the normal functioning of the digestive system, distracting it from building muscle mass.



Balancing the number of proteins, fats and carbohydrates. Fat (20%) should be predominantly of plant origin (vegetable oil, nuts), butter can be quite a bit. Carbohydrates - a utility that will not be delayed in fat, and will cover the energy needs of the organism (durum pasta, cereals, baked potatoes, vegetables and unsweetened fruit). And most important, of course - are proteins that are known, are the building blocks for muscle fibers. Must pitch in seafood, meat, fish, poultry, low-fat varieties, to pay attention to legumes. There are better more often, reducing portions, not starving, but did not move out - you want to build muscle rather than fat mass.



For beginners in bodybuilding deleted reception of concentrated protein in the form of dietary supplements. It will only be possible within 3-6 months in the quantities, which depends on the goals of the stride. But useful balanced vitamin-mineral complexes - please, observing a clear dosage.



Strength training - this is due to what the body gets expressed relief. Training at the beginning should be intense, but not exhausting. In the exercise of one and the same group of muscles must pass a couple of days so that they can recover and once again take the benefit of the load. Two-three approach, and 10-15 repetitions with a barbell, dumbbells, and independent work (squats, twisting) - the norm for a beginner.



You can not train two days in a row, it is better to allocate a three-day week and load the muscles through the day, but if after the training session felt the pain, it can continue only when the muscle is fully restored. Otherwise, if you swing through the power and pain, you only further undermine the integrity of fibers, but not build them. Is wiser to do would be even more rare strain of the same group.



For example, if you slipped up on Monday, the press, it is best to load it the next time on Friday, and on Wednesday to pay attention to other groups. Smaller muscles, even after considerable loads to be concerned, but it must not be misleading - any working muscles need time to recover. Simply put - the process of training - this is the moment when the muscles are destroyed, while proper nutrition and time for recreation helps them to recover damages, with the increasing mass.



Being engaged in bodybuilding as well as any other activity which aims to improve the body, a person must be aimed at long-term outcome, and therefore his actions should be planned. The body does not make a non-systemic approach, cutting, jumping against myself, and those who suddenly want to become a powerful, strong, handsome and relief in the short term it can repay the pain and the lack of a positive result at all. So if you have chosen for themselves a way to finding beauty of the body, then be prepared for a slow and consistent work with the muscles and all the legends of self-torture, followed by mountains of muscles to grow up in a couple of months leave collections of mythological stories.