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Presented by: Presented by: BelldandyMai and Dipzytology BelldandyMai and Dipzytology
DISCLAIMER
This presentation aims to inform aspiring bodybuilders about the basics of bodybuilding. BEFORE ENGAGING IN RESISTANCE TRAINING, AND MAKING DIETARY AND SLEEP PATTERN CHANGES, CONSULT YOUR PHYSICIAN. LIFT AT YOUR OWN RISK. It is your responsibility to evaluate the information in this presentation with the help of your physician and decide if this is appropriate for you. We are not medical professionals. CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM.
BODYBUILDING
Bodybuilding is a form of body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. Natural bodybuilding is bodybuilding without the use performance-enhancing drugs. This includes anabolic steroids, insulin, diuretics and human growth hormone.
RESISTANCE TRAINING
Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance. Resistance exercise is used to develop the strength and size of skeletal muscles. If properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.
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NUTRITION
More than 50% of the results you ll get will be influenced by your nutrition. A good bodybuilding diet consist of three basic components:
Good source of carbohydrates. You need these for fuel or energy. Good source of fats. Your body needs fat to produce bodybuilding hormones like testosterone and human growth hormone. Good source of protein. Muscle is made up of protein. Good source of micronutrients. Vitamins and minerals helps the body utilize the calories you take in or function properly. Good source of fiber. This ensures good functioning of your large intestine.
NUTRITION
Food that are not good for bodybuilding has:
too much sugar, like sweets. too much sodium, like canned goods. too much preservatives, like processed food. little nutritional value, like junk food. too much fat, like fastfood.
NUTRITION
Whole-grains are good sources of carbohydrates. Vegetable oil, nuts and fish are good sources of fats. Lean meat like beef, chicken, and fish are good sources of protein. Skim milk is a good source of protein without the fat of whole milk. Taking a multivitamin may help you plug any holes in your diet. Fruits and vegetables are good sources of fiber.
SLEEP
You don t grow in the gym. You are growing while you are sleeping. Human Growth Hormone and Testosterone spikes during sleep. Sleep for at least 8 hours per day. A good indicator that you had enough sleep is when you wake up naturally without having the alarm clock or a person wake you up.
THURSDAY: SHOULDERS
EXERCISE Barbell or Dumbbell Military Presses Machine or Dumbbell Rear-Delt Flyes Dumbbell Lateral Raises (Elbows Bent) Dumbbell Shrugs NUMBER OF SETS 3 3-5 3 3 REP RANGE 8-12 8-12 8-12 8-12
CONCTACT US
Got questions, comments, and suggestions? Send us a message through Yahoo! Mail or Facebook. BelldandyMai: tropicalhut_10@yahoo.com Dipzytology: dipzytology@yahoo.com Please make your criticisms constructive. NO BASHING, NOR SPAM PLEASE! Brotherhood Bodybuilding
THIS PRESENTATION IS CREATED BY BROTHERHOOD BODYBUILDING. THE INFORMATION FOUND HERE ARE GATHERED FROM VARIOUS SOURCES. WEBSITES AND THE NAMES OF THE INFORMANTS ARE REFLECTED IN THE DEDICATION AND SPECIAL THANKS SECTION OF THIS PRESENTATION. REPRODUCTION AND SPREAD OF THIS PRODUCT IS PERMITTED.