Important Points Before Start

Important Points Before Start

In this section, I will discuss the most important points you should know before starting any training program:

Preferably, the approval of your doctor, and discussion about the nature of the exercise before beginning any type of exercise.

After taking an assessment is approved and taking various measures at the hands of a competent coach, and the aim of this step is the construction of a coherent program with the results of the evaluation and monitoring progress on a regular basis.
Training, nutrition, convenience and supplements are all important components of the training program, each with its own meaning, and the best results are interesting in all components.
Warming up is an important part of any training program, assisting body exercise Valahme of increased heart rate, increased blood to the muscles and joints of the pump, so it is softer and preparedness exercises the serious and less susceptible to injury.
World holds worldwide, there is no one correct way to training, there are many theories and training methods, and as it grows and increases its experience in the practice are characterized what are the best ways to have.
Follow the methods and programs heroes will not give you the desired results, it can be counterproductive, these programs are designed so that the student a high level, followed by beginner and intermediate can lead to excessive training.

Moderation in all things better, you should be careful with excessive training, increased exercise High severely body structural shift to destructive condition case, in order not to give a chance to a hospital by a negative impact on the learner , training Albaacepc and chest a lot of examples of excessive exercise, things better for the middle.
The use of supplements, steroids and steroid forms will not give visible results if it is not accompanied by training and eating right, no matter how large or long-term use of the dose.

You must build any training program or diet according to the objective demand you follow the program, either to increase muscle mass, relieve fat, increase cardiovascular fitness or any other purpose, program goals construction Aa of the most important to achieve these goals as soon as possible steps.
Learn how to perform the exercises correctly from the beginning, where it is difficult to debug later when it becomes a habit.
All training programs should include enlargement exercises due to its advantages in terms of flexibility, ease of movement and prevent injury.

The biggest gun in the world of training and knowledge is applied, Fdaom in reading and education in the field of training.
Use a memorandum of writing progress in exercises and weights, and recording what has been taken from the daily diet can seem boring and nothing but the best methods to support their progress.

Understanding the Muscles

Understanding the Muscles

There are three types of muscles in the body: the heart muscle, smooth muscle and skeletal muscle. Our focus will be on the site of skeletal muscle in particular.

Skeletal muscle :

And involuntary muscles to bones are connected by connective tissue, the basic function of moving the bones, which in turn causes the body to move their limbs.

Resides in the structural muscle of the human body 300, the muscle of a large number of packets containing muscle fibers, muscle fibers are composed of unit construction in muscle and consists of a large proportion of the protein, the functional unit is muscle cells and nerve fibers.

Two types of muscle fiber bundles are responsible for muscle contraction:

- Myosin and systolic thick bundles are short.

- Actin and actin bundles are high systolic long.

When performing any involuntary movement in the body of the nervous system sends a message to the neurons in the muscle motor units and muscle fibers Banaqbad ordered to perform this movement, contraction Pettm by the overlap between actin and myosin support packages calcium stored in the muscle.

It is worth mentioning that you can not separate the part of single muscle, nervous system Valjhaz sends a message to all neurons in the muscle and the muscle to help in this movement.

Types of muscle contraction:

- Constriction Aloizumitrick (isometric contraction):

And it is a muscle contraction without the palace is through the constant presence of the constriction.

An example of contraction Aloizumitrick: show of force as it does for bodybuilders.

Types of muscle contraction:

- Constriction Aloazotonak (isotonic contraction):

And it is a contraction in the muscle leads to the palace under stress.

Aloazotonak constriction divided into two types:

- Positive Contraction (Concentric Contraction):

Palace contraction occurs when the muscle to overcome resistance.

Example: Aldambalz likely Baacepc on the bright side.

- Contraction negative (eccentric contraction):

Constricting muscle extension passes overcome resistance.

Example: Aldambalz likely Baacepc on the negative side.

The types of muscle fibers:

There are two types of muscle fibers:

1. fast twitch muscle fibers :

And are the muscle fibers contract quickly to give a great strength for a short time, and is the larger of the fiber in the muscle and the largest proportion of these fibers when the person has increased its relative success in endurance sports, and body building.

2. slow twitch muscle fiber :

And that is the fiber to contract slowly and endure long periods of work in medium voltage, these fibers are used in cardio and resistance exercises, and the greater the proportion of these fibers to the person increased success in sports Kalmarzn resistance ratio.

Clarify the anatomical drawing of the main skeletal muscle in the sport of bodybuilding:

Type of Exercises

Type of exercises  

What definition of fitness?
Physical training is any activity carried out by the body to improve physical body and overall health.
Physical training includes muscle strengthening, improving cardio-fitness, improve sports skills, enhance the body the body and the psychological and physical health.

The exercises are divided into two types:
1. Aerobic exercise :
And they are exercises that use the antenna system of energy in the body, where oxygen is used to convert the carbohydrates, fats and proteins into energy.
This type of exercise depends on the slow-twitch fibers, and are exercises for long periods, you should have a duration of not less than five minutes even considered aerobic exercise, but its benefits should exercise at least 20 minutes.


Some of the benefits of aerobic exercise: aerobic exercise some of the benefits:

• Improve blood circulation in general.
• Improved cardiovascular system and protect health condition.
• Ease of percent body fat and fat in the blood.
• Help health and general fitness and delayed aging and demonstrations.
• The respiratory system and improves the ability of the lungs to absorb air.
• Improving delivery of all food to different cells and helps the body get rid of toxins.
• Increases resistance.
• Working to increase the concentration of mitochondria in muscle cells, and more energy overall fat burned.
• Helps improve mood and an antidepressant.

Examples of aerobic exercise:
Brisk walking, running, swimming, rowing machines, cycling, tennis, soccer, jumping rope and more.
Any exercise increases the severity of your breathing and heartbeat of this effort with an average high of 60-70% of maximum heart pulses (220-age) will be considered as an exercise, when the antenna performance for 5 minutes or more.

2. Weight-bearing exercises (weight training):
And the exercises are based on the chemical energy stored in the body (ATP + creatine) with glucose to produce energy, these exercises are particularly dependent on rapid contraction of the fiber and are short of time and with relatively large forces for.

Some of the benefits of exercise weights:

• Increase muscle mass and energy.
• The increased secretion of growth hormones important Kahrmon and testosterone.
• Improved bone strength, tacos, and joints.
• Relieve your body fat percentage.
• Accelerate metabolic processes in general, and burn more calories even at rest.
• Corporal helps in optimizing food in general construction.
• Examples of weight-bearing exercises:
• Resistance exercises with weights and different devices.

There is a type of exercise is better than the other, just to see each type has its advantages and special benefits, and a combination of weight training aerobics will give the best results. An amendment by the objective that you like, for example, if your main goal to increase muscle mass to give a greater emphasis on the weights and resistance exercises, with little integration of aerobic exercise to keep the heart of the ability to adapt the new size.
But if the main goal relieve proportion of fat, the biggest focus is on aerobic exercises to give the best results in fat loss with integrating some resistance exercises to improve muscle mass and body in general.