Bodybuilding and muscle building

Definition of bodybuilding:

Bodybuilding is a system of exercises designed to promote muscle growth in the body and promote general health and fitness, and weights, dumbbells and other resistance tools are used in bodybuilding exercises, and it is indicated that bodybuilding exercises fall within competitive activities by displaying muscles, mass, and coordination.

Promote muscle building:

Increase muscle size:

It is preferable to increase the size of the muscles practicing multi-joint exercises, which are exercises that require more than one joint to work together simultaneously to move the pregnancy; for example, squatting is a multi-point exercise, where the exercise requires the work of the hips, knees and other areas, while exercise stretching the leg contains a joint movement One, where it works by moving the knee joint only.

Rest period after exercise:

Post-workout breaks are divided into three groups, the first being the short period of up to 30 seconds as a maximum, the medium period of 60 to 90 seconds, and the long period of three minutes as a minimum; it is indicated that the short period is not sufficient to restore muscle strength And the prolonged period weakens the metabolism, so the medium period should be used to enhance muscle response and increase its growth.

Carbohydrates:

Carbohydrates are the main source of energy for the body, and when consumed excessively, the pancreas gland secretes the hormone insulin and stores fat in the body, and complex carbohydrates provide the body with permanent energy while simple carbohydrates provide it with immediate energy, and examples of complex carbohydrates: oatmeal, sweet potatoes, and rice, And peas, for simple carbohydrates: apples, bananas, grapefruit, grapes, and oranges.

:Protein

The body needs protein for enhanced muscle building and fat burning, and it is advised to consume two grams to three grams of protein per kilogram of body fat-free daily, and good sources of protein: eggs, chicken breasts, turkeys, lean meat, and tuna.