| There has been an increasing number of | | | | back and point your toes forward. Knees should |
| enthusiasts and apprentices all around the world. | | | | be bent slightly. Squat down until your thighs are |
| Body building is popular with men as young as 15 | | | | parallel to the ground. Then stand up again to the |
| up to those who are more than 50 years of age. | | | | starting position. |
| More women are also becoming bodybuilders. | | | | 4. Lying leg curl, 3 sets, 10-12 repetitions. With this |
| Learning body building is quite easy. Doing it is the | | | | exercise, your hamstrings are being worked out. |
| harder part. | | | | Lie facing down on a leg curl device. Knees should |
| There is no definite age to start body building, | | | | be below the bench. Your heels should also be |
| especially if you just intend to make a hobby out | | | | placed behind the roller pads. With toes pointing |
| of it. Beginners can start by following the steps | | | | down, extend your legs at the knees. Keep your |
| provided here so that they can be well on their | | | | hips flat on the bench. Bring up your heels toward |
| way to become bodybuilder certified. | | | | the buttocks. Slowly go back to starting position. |
| Before starting each bodybuilding session, always | | | | 5. Standing calf raise, 1 set, 12-15 repetitions. Your |
| remember to focus on one part of your body at | | | | calves will be worked out with this routine. |
| a time. Since you are just feeling your way with | | | | With a dumbbell on the left hand hanging down on |
| bodybuilding, it is important that you start slow | | | | your side, stretch down to let your heel extend |
| and concentrate on a single body part per week. | | | | off. Keep your back straight. Put your face up |
| Don't be too eager and over-train yourself. You | | | | and lock your legs. Get on your toes, rising up as |
| might lose muscles instead of gaining it. Train your | | | | high as you can get and hold for a second. Flex |
| body part in the order of largest down to the | | | | your calf muscle while doing it. |
| smallest. | | | | Do these routines from Monday to Friday. Assign |
| 1. Crunches, 3 sets, 10-20 repetitions. This will | | | | Saturdays and Sundays as your work-out day |
| work your upper abdominals section. | | | | offs. It is also possible to take Wednesdays off |
| Lie flatly on an exercise mat with knees bent and | | | | your workout schedule. That should still be fine. |
| feet together. Cup your hand behind your ears | | | | You can also add in a variety of different |
| and without moving from the hips down, curl up | | | | exercises so as not to make each day the same |
| toward your knees. Make sure you use your | | | | as the day preceding it. Variation is also important. |
| shoulder blades to lift, and not your back. Do it | | | | It is also important to do some type of |
| for 10 to 20 times, depending on how much you | | | | cardiovascular workouts for about 10 to 15 |
| can do. | | | | minutes before proceeding to a more rigid set. |
| 2. Incline press, 3 sets, 12-15 repetitions. This | | | | You can run in place, use the treadmill, or jump on |
| workout is for your upper chest, as well as the | | | | the rope to put your body in good condition |
| shoulders and the triceps. | | | | before a scheduled workout. |
| To do it, lie on an incline press. Make sure your | | | | Dieting is also important. Take in protein-rich food |
| back is flat against the bench. Hold the barbell and | | | | and cut on cholesterol and calories. Protein-rich |
| lift it off the rack. This is the starting position. | | | | foods are dairy products, meat, fish, tofu, and |
| Lower the barbell until it touches your chest. Raise | | | | dried beans like peanuts. The general nutrition |
| the barbell again to starting position. | | | | guidelines should also be followed. |
| 3. Barbell Squat, 3 sets, 12- 15 repetitions. The | | | | Bodybuilding requires having a positive mindset to |
| primary muscles worked by this exercise are the | | | | succeed. Beginners should have the right amount |
| quadriceps. The hamstrings and the buttocks are | | | | of commitment before going ahead with it. There |
| benefited as well. | | | | is a lot of work to do. There are a lot of steps to |
| Grasp a barbell palms down. Stand before a rack | | | | undergo. It will be a long process but the results |
| as high as your chest. Lift the barbell below your | | | | will all be worth it. Start today. Go on and build |
| neck and across your shoulders. Straight your | | | | that body. |