The sport of bodybuilding is widespread among young people in the Arab world and the world, because of its advantages in modifying the structure of the body and giving its practitioners a sports form and ability to withstand physical exertion, in addition to the various health benefits in terms of prevention of many diseases and reducing the chances of contracting aging diseases. Beginners in that sport face problems preparing a schedule of exercises that meets their needs to raise the level of fitness and inflate the size of muscles quickly, but that problem can be remedied by regularizing according to the initial schedule set by the coaches of that sport, and follow the advice for adjusting the schedule to achieve the maximum benefit from each exercise day.
Schedule of exercises instructions
To start with, warm-up exercises should start before starting the exercises in the schedule. These exercises vary between running and brisk walking, stretching and climbing stairs. The schedule for each day must include a group of large muscle exercises such as the chest, back and legs. The groups of exercises are also determined in each month, provided that the types of exercises are changed in the schedule and the irregularity in a specific schedule is more than a month. Also, the exercise time should not be exaggerated so that it does not exceed one hour, with rest days being changed according to schedule.
The best schedule of bodybuilding exercises
Some of the sports tips that can be followed to build the body include:
- The first day in the schedule is devoted to the easiest muscles, to encourage the game practitioner to continue throughout the week. The beginning is with chest exercises, and then the exercises of the muscle of the traps, which are the most helpful muscles in the movement of the chest muscles.
- The second day combines the muscles of the back and the biceps, and the back exercises may be more difficult than the abdominal exercises, but the increase in the strength of those muscles increases the general strength of the body, just as the biceps exercise, which is the main muscles of the arms gives a strong appearance to the player, and after the second day the player must Get a full day’s rest.
The third day in the schedule is devoted to the shoulder exercises, and the forearm muscles can be exercises because it is the auxiliary muscle with the shoulder exercises.
- The fourth day of exercises is devoted to abdominal and leg exercises, which are exercises that many beginners overlook, despite their importance, then a day of rest and re-scheduling can be obtained again for three weeks before changing it. As for the types of exercises, they are determined under the supervision of the gym instructor to ensure the correct position and avoid exposure For muscle injuries.
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