A jock, he is a bodybuilder, he is a bodybuilder - an athlete who is engaged in the development of all muscle groups in order to form a beautiful, relief and muscular figure. To become a jock, a few months of training is not enough, it takes years of training. Although the first results appear already in the first six months or a year of increased loads.
Instructions
Step 1
Simply put, bodybuilding is a systematic lifting of weights - barbells, dumbbells, kettlebells, training on simulators. However, for those who are under 16 years old, training with heavy weights is categorically contraindicated. Firstly, because the lack of testosterone in the body will not allow muscles to hypertrophy. Secondly, because too strong overloads of the musculoskeletal system will inevitably lead to imbalances in its development. And instead of a beautiful pumped-up figure, you can easily get wrong posture, pain in the joints and spine, muscle clamps. Therefore, those who are under 16 are advised to use light dumbbells, exercises using their own body weight (squats, push-ups, pull-ups).
Step 2
It is very important to keep your workouts regularly and get adequate rest in between. Ideally, three short but intense workouts per week of 45-60 minutes each. For families and those who work hard, the number of workouts can be reduced to 2 or even one per week to prevent overtraining. Excessive strength loads are very harmful to the body. Between workouts, 1-2 days should pass for full muscle recovery. As the professionals say, it is not so important to load the muscles as to restore them.
Step 3
Strictly monitor the quality of your workouts. If you're at the gym, don't be distracted by unnecessary conversations with your buddies. If you do the exercise, do it according to the rules. Try to give your body a shock for a short period of time. First, it will develop the cardiovascular system and specific endurance of the body. Secondly, it will allow the muscles to experience shock, which, in turn, will cause them to grow vigorously.
Step 4
Pay more attention to the large muscles - the pectorals, thighs, longs and latissimus dorsi. Even if only these are developed, smaller muscles will develop on their own. If you only swing biceps or triceps, they will not get much development. If you swing your chest, but do not deal with your back, you can get an eternally stooped figure. If you don't swing your legs, you can look like a buffalo on chicken legs.
Step 5
A healthy lifestyle is 50% of success in bodybuilding. Give up alcohol and smoking. Start getting enough sleep, at least 8 hours a day. Make your meals complete and healthy. Don't rock on an empty stomach: be sure to eat 2-3 hours before your workout. After class, eat as much as you like. Ideally, the athlete should eat 5-6 times a day, but this diet is not suitable for everyone. Use milk, eggs, meat, oat and rice porridge, and fish as sources of protein. As carbohydrates - greens, vegetables, fruits.
Step 6
Be extremely suspicious of various food additives, doping and other "chemicals". Of course, with the help of modern pharmaceuticals, you can swing in a matter of months. But in six months impotence will come to visit, in a year - serious heart problems. In a couple of years, such an “athlete” for health reasons will not be able to lift weights, “deflated” and retire, on pills. A healthy lifestyle and regular exercise will allow you to show off your muscles until retirement age.
