Build Your Body in Short Time

 To Build Your Body You Must Follow Strict Rules Methods[Which I Am Going To Tell You]:

Before proceeding you must know about some of 'Body Building' :

Ever since 1980 's ,we have become a nation increasingly aware of our health and physique.a lot of money is being spend every year to get a perfect body.gyms are big business and the trainers are getting handsome income by helping them to keep healthy. and the body building supplements are making the companies rich.

In reality, bodybuilding sports are around for quite sometime.In 19th century, Eugen Sandow ,'father of bodybuilding' was known to  be the founder of this sport. he become very famous and started many business related to body building. i am going to give you some basic training which is of 'Grecian Ideal'.

1. Weight Training:

Body Building is the process by which we can build our muscle fibers. Muscle fiber can be increased by muscle conditioning,weight training increased calorie intakes and resting.Workouts are designed to improve some muscle system and foods are taken to increase body's metabolism and increase mass.Here we will learn weight training to increase strength and skeletal muscle.specific weight training works on specific muscles o improve.the specific combination of reps,sets,exercises,and weight depends upon the need of the body builder.

Equipment used in weight training- barbells,dumbbells,pulleys and stacks in form of weight machines or the body's own weights in push up and chin ups.do not transfer the weight to other body parts in order to lift more weight.If you do not follow good form you will risk injury.

some gyms offers trainers who can guide you to perfectin.

2. Exercises :

At first you may not familiar with some terms that are used in body building. There are so many exercises that i cant list in this space.The right thing is to do your exercise correctly thats why i am here. Lets start with some basic exercises.You can do these exercise at your Home as it need no such equipments.

Dumbbell Bench Press

1. Dumbbell Bench Press:

Sit on a flat bench with the dumbbells resting on your knees.Gradually roll onto your back and bring the dumbbell outside and slightly above your shoulder.your palm should be facing forward.

Bend you elbow at a ninety degree angle with you upper arms parallel to the ground..Press the weight up above your chest till you meet the central line of your body. while lifting keep the balanced and in control . Follow the same path downward.

Seated Military Press

2. Standing Military Press:

Barbell is used in this exercise.stand with your two legs at shoulder with apart and lift the weight to your chest.Lock your legs,hips and keep your elbow slightly under your bar.list the barbell at shoulder height apart. Lower the bell to your chest or your chin depending on which is more comfortable for you.The image is of Seated Military Press.

This exercise can be done with the help of dumbbells or on a weight bench..

Lying Tricep extention

3. Lying Tricep Push:

Sit on a flat bench holding a curl bar with overhand grip.lie back so that the top of your head is even with the end of weight bench.while lying back,extend your hands over your head so that the bar is directly over your eyes.Keep your upper arm stationary and your elbow tight throughout the exercise.
Lower the bar till it touches your forehead.Press the bar in slow sweeping arc-like motion and at finishing position loch your elbow .

Side Lateral  Dumbbell Raise

4. Side Lateral  Dumbbell Raise:

Stand on your feet with a shoulder width apart.Keep your hand on both side and your palm facing your body.take two dumbbells and raise them slightly above your shoulder height as shown in the picture.

Keep your palm downward while lifting the dumbbells and let your shoulder do the work rather than your biceps.Don't lean forward while doing this exercise or you may get injured.

Preacher Curls

5. Preacher Curls:

This exercise is done with the help of a special type of bench known as Preacher Curl Bench. But with a little modification you can do this exercise.Sit on a Weight bench and put a firm pillow or pillows under your armpits on you lap. Hold the curl bar with the palm facing upward.Don't hunch over the pillow.
With a shoulder width apart grasp the bar and lift the weight in a arc like motion with the help of you biceps muscles.Don't use any momentum. Bring the bar up to your chin and Lower it slowly so that it works while going downward. You can do this with the help of dumbbells or working one hand at a time.

Standing dumbbell Curls

6. Seated Dumbbell Curl :

Sit straight at the edge of a bench with the feet firmly on the floor.Sit as shown in the picture.take the dumbbell at your arm's length with the palm facing in.Curl the weight and twist the dumbbell whiling crossing your thigh and press your biceps while at the top.

Lower the dumbbell slowly and don't swing down. Let the muscle do the work.You can do this exercise while standing but seated position prevents bad form.

One-Arm Dumbbell Row

7. One-Arm Dumbbell Row:

Position yourself as show in the diagram.Lean forward to support your upper portion of your body with your left hand on the bench.Upper part of your body should be parallel to the ground.pick up a dumbbell with your right hand and lock you left elbow to support your body with your left hand.

Before starting look ahead to remain parallel to the floor, don't look down.tighten your abs to control any side movement while lifting the load.Try to pull your elbow back as far as it can go.the dumbbell would end up parallel to your torso.Slowly lower it back to the starting position.after one set replace you hand.

Dumbbell Shrugs

8. Dumbbell Shrugs:

Stand straight on your feet at a shoulder width apart and hold two dumbbells with your two palm facing your body.Lower your hand as far as you can and again pull the weight with you shoulder muscles.

Return to the initial position.You can also rotate you shoulder in a circular motion from front to back and then back down again.You can also do this by holding a barbell.

Standing Calf Raises

9. Standing Calf Raises: 

This exercise is done with a special machine found in Gyms.It can also be done without the machine.Stand straight against a wall with your palm touching the wall and your feet flat on the floor.Now slowly rise yourself until you are standing on your toes.hold their briefly and slowly come to the starting position with you feet flat on the floor.

Crunches

10. Crunches:

Lie flat on your back with your feet flat on the floor with you knee at 90 degree angle.If you are resting your feet on a bench ,place them 4 inches apart and make the toes inward so that they touches each other.
Place your hands on either side of your head but don't lock them.Relax your abdominal muscles by lowering your head on the floor. Now roll your shoulder off the floor .Continue to push down as hard as you can with your lower back. Your shoulder should come 4 inches off the floor and your lower back should remain on the floor.

Dumbbell Hammer Curl

11. Dumbbell Hammer Curl:

Hold dumbbell in each hand,palm facing each other. elbow should be locked with the upper body and must not move throughout the whole lift.Lift the load in semi circular motion up to each shoulder.Squeeze the biceps harder at the top and lower the dumbbells slowly.
You can do each hand at a time or do it alternatively.Do not turn your wrists in the whole process.

12. Incline Dumbbell Press:

Incline Dumbbell Press

Sit on a incline bench as show in the figure.Pick up a dumbbell in each hand and place them on your thighs.Then one by one raise the dumbbell to your shoulder height as shown in the diagram.

Lift the load at a point above your upper chest,palm facing forward. Inhale as you lower the weight slowly and exhale as you lift.

13. Barbell Squat:

Barbell Squat

Rest a barbell on the upper portion of your back not your neck.Grip the bar at twice the shoulder length apart and your legs are at shoulder length apart.Now lower down your hips until your thigh becomes parallel to the floor.The toes should be slightly in front than the knee as shown in the diagram.Keep your chin up.After reaching the bottom,press back to the starting position.
Don't lean or curve forward.You can use belt to prevent lower back injuries.you can put your heel on 1 inch block to workout the squat.

Upright Barbell Row

14. Upright Barbell Row:

Stand straight and hold a barbell at a shoulder length apart.Keeping your wist and back straight lower the barbell hand.Again pull it up to your chin slowly and keep it close to your body to form a good shape.
concentrate on either pulling with your traps or the front of your shoulders,keeping in mind what you want to work most.Don't lean forward or backward and don't cheat yourself by swinging it.

Front Dumbbell Raise

15. Front Dumbbell Raise:

Stand straight with dumbbell in each hand and palm facing the backward. Your feet Should be about shoulder length apart and bend your elbow slightly so that the arm is not locked throughout the exercise.Keep your arm straight




Press the weight of your left hand up and straight and slightly above your shoulder height.Lower the weight slowly and simultaneously lift the load of your left hand so that the two hand are in motion at the same time.Don't lean backward or swing the load.It can also be done with a barbell also.

Stiff Leg Barbell

16.Stiff Leg Barbell:

Place a barbell on your shoulder.Keep your head up and your back straightly.Bend your upper body at your waist until your upper body is parallel to the ground and keep your legs locked.Return slowly and smoothly to your upper position. This can also be done with your knee slightly bend.Do the whole exercise in a balanced condition so as to avoid back injuries.

One Leg Barbell Squat

17. One Leg Barbell Squat:

A 12 to 18 inches box is required for this exercise.to make the exercise more difficult you can use a higher box.Place a barbell on your back near the neck.Grasp the barbell at greater than shoulder width apart.Stand 2 to 3 feet away from the box turning your back to the box (so that the box is behind you).Reach back with your foot and place your toe on the box.Keep you other foot flat on the floor pointing it forward.Stand straight,keep your back tight and your chest out throughout the exercise.
keep your head,neck and torso in a line so that you are looking forward.Your shoulder should be directly over you front foot.Keeping your front foot flat on the floor,sit your hips back as if you are going to sit in a chair.Bend the knee of your front leg and slightly lean forward at the waist.Lower your body(slowly) so that thigh of your front leg is parallel to the floor.
If you face Difficulty in lowering your body this far then lower  yourself till the knee of your front leg is bend 90 degree.Your knee should be over your toe and chest should be over the middle of your thigh.Now raise yourself slowly by pushing your hips slightly forward and upward.Make your leg straight and return to the starting position.Now your shoulder should be directly above your front foot.

18. Lunges:

Place a barbell on the upper portion of your back.Look straight ahead and lift your chest up.With a long stride position your right leg forward.Place your foot in front of you so that when you bend your right knee.Your lower leg and thigh form a right angle.
After slowly bending your knee,lower your hips so that your rear knee just clears the floor.Stop briefly in this position.Straighten your leg slowly and push your body to a standing position.



Complete a set before switching leg.You can also alternate legs for each reps.Your knee must not cross past your toes in the down position.This can also be done with dumbbell in each hand.

Lunges

19. Barbell Tricep Extension:

In this exercise,hold a barbell little closer than shoulder length.Lying on an inclined bench and the head at the top,push the barbell overhead to arms length.In a semicircular motion, lower the bar behind your head until your forearm touches your biceps.
Press upper arm close to you head.Return to the initial position.This exercise can be done  using a straight bar or using 2 dumbbells.You can do it in seated or standing position or with 2 dumbbells and you palms facing in.

The above mentioned exercises can be done in Gyms or at Home.If you are going to a gym,you will get a lot of specialty machines which will work on a particular muscle.In gyms,the trainer will help you with proper use of the machines.

To BUILD a good BODY you need good WORKOUT PLANS. In the next post I have provided you a good workout plan with some tips.Click here to go to the Workout Plans.

comments and suggestions are always welcome.