Advantages Of Bodybuilding
•One of the prime benefits that you can experience by the process of bodybuilding is discipline. As in the case of any other sport, bodybuilding develops a spirit of self routine in a person practicing it. You know that each day you have to come for training your body no matter what. Nothing stops you from going to the gymnasium in this allotted time. This amount of discipline eventually gets carried on to your social life as well.
•Maintaining good health is an indispensable factor for all of us. In order to ensure our well being, optimum physical activity is important. Bodybuilding is one such all-rounded physical activity, which we can practice to stay healthy and active. This also inculcates in us a positive attitude which eventually motivates us in doing several other household or outdoor duties, without getting exhausted easily. Hence, besides keeping our medical expenses low, it also puts an effective check on health conditions such as obesity and high blood pressure among others.
•Another major advantage of the process of body building is its ability to boost self confidence. Successfully training your body muscles and looking good can cast a positive influence in your life as well. You will be constantly appreciated by your family and peer group. Moreover, your ability to conduct the strenuous training procedure will in itself make you believe that you can overcome any fear and challenge in life.
•Body building exercises will help you to have enough rest and proper sleep. Since your muscles would get tired and worn out after the vigorous exercises, you eventually would want enough rest. In case of teenagers, who are most fond of indulging in bodybuilding activities, this lures them away from attending to other misfits, which could be a serious hindrance to their life.
Bodybuilding workout is something that should not be taken lightly at all under any circumstance. This is because if while doing right kind of bodybuilding exercise can nicely tone up the muscles and make you fit, one wrong move could even cost you heavily for life. Moreover, each exercise is designed to suit a particular purpose like muscle-toning, flab reduction, etc. and has effects on specific regions of the body. So before you initiate you body building exercise, read this article which informs what kind of workout is suited for which body part.
Best Exercise for BodyBuilding
The arm consists of the biceps, triceps and the forearm. Bicep consists of muscles on the front of the upper arm. Triceps, similarly, consists of muscles at the back of the upper arm. Forearm is that part of the arm between the wrist and the elbow.
There is separate arm exercise for all three. The key exercise for the biceps is curls. Triceps are the biggest muscle in the arm and the least worked. Best tricep exercises are dips, triceps pushdowns as well as lying extensions. Wrist curls is best for forearms.
The shoulder muscles can, at times, be the trickiest muscles to work out. For shoulders, the top exercises happen to be shoulder presses as well as shrugs.
The chest happens to be the most exercised and favorite muscle of almost all body-builders. The chest region too is divided into two parts - higher and lower chest for exercising purpose. Variations of the bench press are considered the best exercise for chest. Flat bench press, the incline and decline are normally done for the uppers and lower chest portions.
Back happens to be the biggest body muscle and is divided into upper, lower and sides. Lateral pull downs and seated pulley rows are good workouts designed for the upper part of the back. The superman stretch works fine for the lower back. Another one for the lower back is reverse extension. To make the sides of the back acquire a V shape, the apt exercises are chins and pull downs.
The legs comprise of three different kinds of muscles – quadriceps, hamstrings and calves. Quadriceps is the large four-part extensor muscle at the front of the thigh. Squats are best for quadriceps. Hamstrings are tendons at the rear hollow of the human knee and for it, the best workouts are leg curls and stiff-legged dead lifts. For calves, which are the fleshy muscular back part of the human leg between the knee and ankle, calf raises both standing and sitting are apt.
The abs can be defined by doing exercise that squeezing the muscle there. The abs is known to take a long time to get defined and the best results come from work outs like crunches, pelvic tilts and side bends. You can tone up all regions of the abs with these three exercises when done loyally.
Basic facts about muscles
Did you know you have more than 600 muscles in your body? These muscles help you move, lift things, pump blood through your body, and even help you breathe.
When you think about your muscles, you probably think most about the ones you can control. These are your voluntary (VOL-uhn-ter-ee) muscles, which means you can control their movements. They are also called skeletal (SKEL-i-tl) muscles, because they attach to your bones and work together with your bones to help you walk, run, pick up things, play an instrument, throw a baseball, kick a soccer ball, push a lawnmower, or ride a bicycle. The muscles of your mouth and throat even help you talk!
Keeping your muscles healthy will help you to be able to walk, run, jump, lift things, play sports, and do all the other things you love to do. Exercising, getting enough rest, and eating a balanced diet will help to keep your muscles healthy for life.
Healthy muscles let you move freely and keep your body strong. They help you to enjoy playing sports, dancing, walking the dog, swimming, and other fun activities. And they help you do those other (not so fun) things that you have to do, like making the bed, vacuuming the carpet, or mowing the lawn.
Strong muscles also help to keep your joints in good shape. If the muscles around your knee, for example, get weak, you may be more likely to injure that knee. Strong muscles also help you keep your balance, so you are less likely to slip or fall.
And remember—the activities that make your skeletal muscles strong will also help to keep your heart muscle strong!
Building muscle boosts your metabolism, making it easier to achieve or maintain a healthy weight. While nutrition alone can't lead to significant muscle growth -- you'll need to pair it with a balanced exercise program for significant muscle gains -- a healthful diet can help you maintain or increase your muscle mass. Eat foods rich in a few key nutrients to support new muscle growth and maintain healthy muscle function.
Protein makes up an essential part of your diet, and consuming enough of it supports muscle growth. During muscle growth, your muscle cells participate in protein synthesis -- creating new proteins from the amino acids present in your cells. This allows the size of your muscle fibers to increase, building muscle mass. The protein from your diet provides amino acids needed for this protein synthesis. Your daily protein needs depend on your body weight. To estimate the grams of protein you need daily, multiply your weight, measured in pounds, by 0.4.
Nutrients For Your Muscles
Shiitake mushrooms are a rich source of Vitamin D Photo Credit Image Source/Photodisc/Getty Images The vitamin D in your diet also plays an important role in muscle growth, particularly if you've suffered an injury or illness. An animal study, published in the "American Journal of Pathology" in 2013, found that vitamin D helped stimulate new muscle growth after injury, restoring the damaged muscle. A clinical study, from the November 2013 issue of "Clinical Drug Investigation," found that vitamin D increased muscle mass in men with kidney disease. Maintaining healthy vitamin D levels also helps you preserve muscle function, while a deficiency causes muscle weakness. You need 15 micrograms of vitamin D -- the equivalent of 600 international units -- daily, advises the Institute of Medicine.
Lentils are a rich source of zinc Photo Credit Hemera Technologies/Photos.com/Getty Images Zinc also contributes to muscle growth. The zinc in your cells gets incorporated into hundreds of different proteins and helps regulate protein function. One of the proteins regulated by zinc is growth hormone, which relies on zinc for storage and secretion, according to a study published in "Endocrinology" in 2013. Healthy growth hormone processing proves essential for muscle growth -- it increases your level of IGF-1, a hormone that triggers new muscle cell growth and development. Through its effect on IGF-1, growth hormone also promotes protein synthesis in your muscle cells, further supporting muscle growth. You need a small amount of zinc daily -- 11 and 8 milligrams for men and women, respectively, according to the Institute of Medicine.
Food Sources and Meal Ideas:
Several foods in your diet provide beneficial protein -- lean meats, dairy, eggs and legumes all come packed with protein, while nuts, whole grains and vegetables modestly boost your intake. Several protein sources -- including oysters, poultry, beef, yogurt and nuts -- also contain significant amounts of zinc, while protein-rich dairy increases your vitamin D intake. Make balanced muscle-building meals by combining protein-, zinc- and vitamin D-rich foods with fruits and veggies. Serve oysters with a side of steamed broccoli, add lentils and grilled chicken breast to leafy green salads, or snack on Greek yogurt topped with chopped almonds. Spending some time in the sun also helps maintain healthy vitamin D levels -- consult your doctor to find out how much sun exposure you need in your climate to avoid vitamin D deficiency.