Archive for the 'BODY BUILDING' Category

With the increasing craze of body building amongst youngsters, the body building exercises and equipments are gaining huge popularity.

However, with an aim to achieve muscle mass quickly and easily, most of the body builders, weightlifters athletes and other sports guys are seeking shortcuts and are turning towards bodybuilding steroids.

Bodybuilding steroids are the synthetic (artificial) hormones that boost the ‘testosterone’ hormone in the body. Testosterone is the main sex hormone in the male that is produced in the testicles. It supports muscle and bone growth.

Bodybuilding steroids are generally used by body builders, athletes and weightlifters to achieve the weightlifting benefits from their exercise regimen. Bodybuilding steroids help increase the size and strength of body muscles, and also increase the energy levels during physical workouts.

On the other hand, people who are not bodybuilders also make use of bodybuilding steroids to increase stamina, muscle size and strength, and also to reduce body fat and improve personal appearance.

No matter what the reason is for using bodybuilding steroids, it is essential to consider certain things before using.

To use bodybuilding steroids, it is most important to take age into consideration. This is because between the ages of twelve and twenty-six, the male’s hormone (testosterone) levels are on rise.

Body building equipment is specially designed and crafted for the people who have body building goals.

You can maximize the results of obtaining good body with necessary equipments of body building.

The best body building equipment will help to develop healthy muscular muscles in your body.

Here are some of the body building equipments which help you to reach your body building goals:

• Plate load leverage 40 degrees shoulder press
• Plate load leverage 40 degrees incline press
• 7 station unit
• Sel. leg press
• Dead lift machine
• Power runner

The main functions of these body building equipments are explained as follows:

Plate load leverage 40 degrees shoulder press:

• This equipment consists of independent arms and two position handles which are adjacent to seat height.
• Ball bearing mechanism should be used on it and you will be inclined at 40 degrees angle for back support and isolation.
• You have to press overhead as if in a 90 degrees conventional shoulder press.
• Rubber band technology is used in this in order to obtain progressive resistance.
• You can use this body building equipment with plates or without plates.

Strong muscles will be obtained with perfect body building nutrition, which involves required amount of fats, carbohydrates, proteins and minerals essential for body building.

Muscle growth will be achieved with correct nutrition and strength training. Nutrition counts for approximately 70 to 80 percent of body building success.

If the weight of your body is 200 pounds, then it is necessary to take 300 grams of proteins (6 meals with 50 grams of protein each time) each day.

It is necessary to consume 5 to 6 mini meals instead of taking 3 heavy meals in a day. Growth will be attained outside the gym while eating healthy meals, resting and sleeping.

The universal rule of thumb is: Your body requires 4-6 mini meals that are high in protein, spaced out over a 2-3 hour span in order to get high metabolism [Boost Your Metabolism] and to prevent the storage of the fat.

In order to get good body building nutrition, you have to follow your daily workouts with a perfect diet which includes 5-6 small meals in a single day with nutritious veggies, lean protein, and healthy fats.

Complete nutritional and physical check is required for body building.

You have to practice physical exercise daily for certain time and then you should also check the proper diet to compliment your body building routine.

Don’t go for over training in order to build your body. Over training doesn’t help to improve your physical condition.

The muscles which are present in your body are mostly composed of proteins and water. In order to make your muscles strong, take the food which contains more number of proteins in it.

Proteins contains amino acids in it, when the body digests the protein rich food, the amino acids which are present in the proteins make it possible to build tissues for specific parts of the body.

In bodybuilding diet the most common foods which are high in proteins and which helps to build your muscles are:

• Lean meat
• Soy beans
• Fiber rich food
• Egg whites
• Whey protein
• Milk

Lean meat acts as a good basic building block for more muscles and it is rich in proteins. Don’t take the fat or avoid fat as it could compromise your body building goals.

There are several workouts to build strong forearms. The top five forearm exercises for the best forearm workout are:

• Barbell wrist curls
• Barbell reverse wrist curls
• Dumbbell wrist curls
• Dumbbell reverse wrist curls

The method of performing these four forearm workouts are explained as follows:

Barbell wrist curls:

• This is the basic forearm exercise and it works on the forearm flexor muscles.
• In this workout, sit on the flat bench by laying your forearms on your lap.
• Hold the barbell by keeping your palms up.
• Curl the barbell up towards the ceiling as high as possible with your wrists and hands by keeping your forearms flat on your lap.
• Now come to the starting position by allowing the barbell to roll the way into your finger tips.
• Repeat this process for 5 to 10 times.

Barbell reverse wrist curls:

• This is the basic forearm exercise and it works on the forearm extensor muscles.
• In this workout, sit on the flat bench by laying your forearms on your lap.
• Hold the barbell by keeping your palms down.

Toned Biceps can be obtained with number of weight training exercises which targets the “biceps brachii muscle”.

A Bicep curl muscle strengthens upper arm muscles. Try these three simple workouts for toned and strong biceps.

The three workouts are:

• Bicep curl with barbell
• Bicep curl with dumbbell
• Bicep curl with resistance band

The procedures of performing these three workouts are explained as follows:

Bicep curl with barbell:

• For this workout you should have a barbell.
• Pick your barbell from the floor by facing your palms away from the body. You should maintain your grip concerning shoulder apart.
• Stand straight up with straight back, don’t bend backwards. If you don’t feel comfortable, step back for stability with one foot.
• Slowly bring the barbell towards your upper chest by squeezing the bar stiff. Try to keep your elbows tucked into your sides.
• Pause at the top for a moment and slowly lower down to the normal position by keeping control on the weight. [Barbell Workouts]

Bicep curl with dumbbells:

• In this workout, stand straight with your knees slightly bent by keeping place feet hip distance apart.

Find out the basic concept of how to build up muscle! It deals with the extraction of muscles from your body.

The muscles will be developed if you lose the extra weight from your body.

The body with extra weight will be loose and there will be no chances to obtain proper muscles in such body.

How to build up muscle? It will give clear suggestions and methods that should be followed by you in order to obtain the fit body with toned muscles.

It is not easy to obtain fully toned muscles on your body. You should follow some tough exercises and tips to obtain the muscles in your body.

The process of how to build up muscle in your body:

• First, deal with the proper diet necessary for how to build up muscle in your body. The basic theme of dieting deals with the principle of taking less food for more times. You should divide your 3 meals per day into 6 times per day. You should take the foods which have more number of proteins, vitamins and less number of carbohydrates in it.

Exercises are necessary to maintain your body in perfect shape and to obtain good health.

There are various types of exercises that will help you to maintain your body such as exercise treadmill, cycling, squats, dumbbells, bench press etc.

Each and every exercise will have certain procedure to follow. By following the correct process you can attain good results with in short period of time.

Bench press is one type of weight lifting exercise. This bench press will primarily focus on pectoralis major muscle as well as other supporting muscles. This exercise will also help to develop serratus, anterior deltoids, coracobrachialis and triceps.

The main features of bench press are:

• The bench press is the perfect way to get proper shape of your body.
• This will help to gain muscle and lose fat in your body.
• Bench press will also help to build upper body muscle/mass.
• This bench press is back reclinable. So, you can work on your mid chest / upper chest.

These are the main features of bench press.

You should practice exercise daily to make your muscles strong.

Among all exercises weight lifting is the exercise which will help to tone your muscles into perfect shape.

There are different types of lifts in the weight lifting exercise.

Deadlift is a weight lifting exercise in which the weight is lifted from the floor to the level of your hips and then lowered by the controlled effort to the floor.

It is one of the three gauges in power lifting and it is an excellent exercise for your overall body development.

You should do this exercise properly otherwise some body pains can occur to you.

The process of deadlift will be performed in the following way:

• You should buy a good pair of shoes and a good weight belt before starting deadlift.
• In this deadlift, you have to pull the weight from the floor by keeping your back straight in relation with your spine.
• You have to lift the weight up to your hips with your shoulders, legs and back straight. This position will keep pressure off the lower back and spinal chord muscles.

Squat is one type of power training exercise for your lower body.

It will enhance the power lifting process by giving essential movements in weight lifting.

These exercises will give more stress to your glutes, quadriceps and also involves your calves, hamstrings and lower back.

Squat exercises will be performed by bending your legs at the knees and hips and by lowering your chest between your legs.

While performing these exercises, you should always keep your chest straight. You will get severe pains at your back if you don’t keep your chest straight.

Various squats necessary for body building:

• Front squat: In this, the barbell will be held on the front of your body. This is used to increase the capacity of lifting heavy weights in weight lifting.
• Back squat: In this, the barbell will be held on your upper back.
• Dumbbell squat: In this, weight will be held vertically on your chest or above your head with your arms extended.
• Over head squat: In this, a barbell will be held over your head at full extension in wide arm grip.