| At the beginning the muscle builders are not in condition | | | | include in daily norm the products containing vegetative |
| to feel their body and therefore often exceed a | | | | fats (for example, nuts). |
| measure in loadings. As the result of it is a likely | | | | High-quality the food, you have to eat, necessarily has |
| condition of a muscular exhaustion. To manage it you | | | | to contain as much vitamins and micro elements as |
| need efforts. Even if you use special medicines you | | | | possible. Try to make food various and eat more than |
| can come back to weight training not earlier than | | | | 3 times a day, 5-6 times even better. |
| through a month and a half. To avoid tiredness, you | | | | Drink mineral water during the day, approximately, 2-3 |
| should follow the recommendations: | | | | litres depends of your body weight. Avoid white bread, |
| 1. To take a bath or a hot shower. This procedure | | | | cakes, biscuits etc., sweet dishes, fats, alcohol, hot |
| increases a blood circulation and allows muscles relax; | | | | spices and too much salt. |
| 2. After training it is necessary to do self-massage | | | | Building muscles mass will not be without high-quality |
| and, if it is possible, deep a entire body massage (at | | | | rest. It is necessary to pay special attention to a sleep |
| least once a week); | | | | time. If you do not manage to have a sleep normally |
| 3. After excessive loadings, it is necessary to begin | | | | before day of training, you can expect over training. |
| training with easy weight. Do it no more than 1-2 | | | | In an initial stage of bodybuilding it is better to forget |
| approaches in each exercise. | | | | about evening temptations watching TV within several |
| Serious traumas in bodybuilding happen seldom, | | | | months and go to bed in time. You should understand |
| however it is necessary to understand rules, that your | | | | how important to have a high-quality a sleep time. |
| training was not subject of pointless risk to your | | | | There are two types of warm-ups in bodybuilding. First |
| colleagues or your lives. | | | | one is before the beginning of training: jumps, |
| First of all, a crossbeam has to have locks. Each lock | | | | straightening, knee-bend with jumps, etc. The second |
| weighs approximately 2,5 kilogram. You have to take | | | | one is during of exercise program. Warm-up is |
| in the account this weight for calculation of entire | | | | necessary to prepare muscles for exercise with |
| weight. | | | | weights. Attempt to make exercise on a "cold" muscle |
| Secondly, you have to use racks. If you carry out the | | | | usually ends with a trauma. |
| strength program, be necessarily insured by the | | | | The bodybuilder adds approximately 3-4 kilogram of |
| partner and the trainer. Be especially cautious on the | | | | muscle mass a year within first two-three years of |
| performance of presses. | | | | trainings. Later it is no more, than 2-3 kilogram: speeds |
| For your best achievements you have to pay serious | | | | of increase in muscles mass are slowdown. Growth |
| attention to food you consume. In general opinion a | | | | of muscles depends on many factors and it is difficult |
| main meal of bodybuilders consists of mostly from | | | | to force. |
| meat. It is not true. Many of bodybuilders do not use | | | | So if you are a new and just thinking to build your |
| meat products at all. | | | | muscle mass you have to understand all rules of |
| They deliver protein to an organism with milk, beans | | | | bodybuilding, be careful with weight training and better |
| and nuts. If you do not have anything against a beef, | | | | to start with local place with professional training, who |
| chicken meat or fish, they necessarily should be | | | | help you with making your individual program and |
| present at your daily meals. On a regular basis you | | | | support you with correct workouts. |
| have to eat fruits and vegetables. Also you have to | | | | |