The Golden Rules of Bodybuilding

The Golden Rules of Bodybuilding

If you are new to Bodybuilding, do not take the following 30-point mind

1-) Pay much attention to rest, sleep and nourishment during weight and bodyfitness work.

2-) Start your work 2-3 hours after earliest meal. Never do sports on your stomach.

3-) Begin - Mid Phase - Follow the programs prepared for the progress, do not go out of the given programs.

4-) Know which muscles work which muscles are working, learn the Body Building terminology, pay attention to the correct points and tricks of the exercises.

5-) Your daily work starts with an absolute 5-7 minute warming and your pulse is 110-120 beats / min. (This can be achieved by short cycling, running, jumping, jumping in place).

6-) After your daily work warms up, start your sets with warm-up sets (15-20 repetitions with light weight).

7-) Concentrate on the muscle group that you run completely during the work, try to feel how it develops and how the muscles get in motion.

8-) Sweat absorbent, wear comfortable cotton clothes, preferably pre-jacketed sneakers. Weights that can fall from your hand can damage your toes.

9-) Do not make the movements in your work schedule too fast or too slow. Do not apply the heavy lifting and lowering patterns chosen by the professionals for different methods. Continue to make movements in your program at normal speed.

10-) Breathe in and out during the movements. Breathe while lifting weights, breathe while being lifted. In short, do not hold your breath when you are forced.

11-) When applying your weight program, rest your muscles and rest your muscles so that your pulse returns to normal. This time should not exceed 1 minute.

12-) Use only after attaching and fixing the weight attached to the dumbbell and the bars.

13-) Do not work with excess weight exceeding your capacity.

14-) Remember that you must go to the doctor before starting the training program!

15-) It is beneficial to make applications compatible during the training program. Buddy working system is very important.

16-) It is important for the athlete to be in the same hours for the training process.

17-) Training should be carried out with the right technique, correct grip, grasp, pushing and releasing movements.

18-) The duration of two training sessions should not exceed 24-48 hours.

19-) Those who are new to their weight-bearing studies should first strengthen the stomach and back / back muscles for lumbar / spinal disorders.

20-) Weight exercises; (Free weight training) and weighted machines (AMC) (weight machines). The HAF (FWT) is divided into sections called "lifts" made with dumbbells and barbells. Programs must cover both modes of operation.

21-) Basically in weight studies;

- The slit should be kept flat and vertical, the height of the heels should be high.

-When possible, the weight should not be lifted.

- The spine should always be upright, and the feet should be open to the shoulder.

- It is better to work in a sitting position or in a stretched position for the muscles of the upper region to work.

-When standing, on the back, or on the top of the abdomen, the back and vertebrae should be held vertically and the appropriate position should be selected so that the waist region is not injured.

22-) Start the program with light weight and do not change the amount of weight before 3-4 weeks.

23-) Usually a set consists of a mean of 8-15 repetitions and 2 or 3 sets are sufficient for each muscle group. The sets made up of 2-3 separate movements for the muscle group are ideal for daily training.

Example: For biceps (3 * 15) Barbell Curl 3 sets 15 repetitions
Between sets 1 not to be passed / between movements 2'-3 'not crossed
(3 * 10) Dumbbell Concentration Curl 3 set 10 repeats

24-) Cool down warm-down at the end of each workout. Liquid is an active resting form. Lactic acid, which accumulates in blood and muscle after work, is removed from the body in this way. It is ideal for 10-12 minute jogging or 10 minute stretching cooling in low temp. .

25-) Keep a daily workbook. Record all work details, such as how many times you have done, how many sets you have done, how many times you have done, your weight, monthly, 3-6 month measures,

26-) As the development progresses, the weight and number of repetitions should be increased and rest periods between exercises and sets should be shortened.

27-) Day by day you should listen to yourself and be your own teacher yourself. You must have a say in the choice, amount, order, repetition of the exercises.

28-) Do not aim to get results as soon as possible. Gradually control and digest.

29-) As you develop your muscles, strive for mental and spiritual development. The muscles of the people who exercise have great features like coldness, patience, correct decision making, emotional balance and positive opinion, self-confidence, and so on.

30-) The GOLDEN rule is that during the whole training and study period;
THE MISSING MISSING ...