Fitness and bodybuilding exercises schedule The sport of bodybuilding is a broad field with different playing styles, different ways, the purpose of play, and so on. The methods of exercise differ from one person to another as there is a difference between a big body or a lean body, and the ways to build each body.
What Is The Difference Between Fitness Exercises and Bodybuilding Exercises?
Before talking about fitness exercises and bodybuilding, an important thing must be clarified that the purpose of doing fitness exercises is to search for the aesthetic shape of the muscle.
And not the formation of a large muscle, but rather the formation of a sculpted muscle so that the body appears more attractive.
As for bodybuilding exercises, they are original exercises to increase muscle mass and the largest muscle size that can be reached through steroids and supplements.
Without supplements and stimulants, the muscle has a certain limit, and the main purpose of taking it is to enter tournaments.
Fitness Exercises
We also explained that the biggest concern for the player of fitness exercises is not absolute muscle mass, but a reasonable size with a sculpted shape, he consumes fewer calories, a fitness player consumes a limited amount of protein, he can use nutritional supplements, but in limited quantities, while maintaining the consumption of a low amount of fat.
Diet For Fitness Exercises Player
Breakfast (4 boiled egg whites - a cup of skimmed milk - half a loaf of bread).
Lunch: (green salad - white rice - boiled chicken breast - a glass of juice).
Post-workout meal: (a piece of banana - a cup).
Dinner: (salad - banana - tuna).
Fitness Player Exercises
Before talking about the exercises for the fitness player, it must be mentioned that during the exercises, rest between each group and another for a minute, and rest between each exercise and the last for a period of 3 minutes.
First Day:
Chest exercises (bar - dumbbells) with cardio (20 minutes on the treadmill - 20 minutes on the wheel - free squash exercises without dumbbells or bar - rope skipping).
The Second Day:
Back exercises (front and back pulls - ground pull - lumbar - dumbbell exercises) and triceps exercises with dumbbells, with cardio (20 minutes on a treadmill - push-ups - squash).
The Third Day:
Comfort.
The Fourth Day:
Arm exercises, biceps and triceps (dumbbells - bar) with cardio exercises (30 minutes on a treadmill at a medium speed - rope skipping exercises - abdominal exercises).
The Fifth Day:
Shoulder exercises (front - back - side) with cardio exercises (squad exercises using a Smith bar - side and lower abdominal exercises - push-ups).
The Sixth Day:
Legs exercises (front - back - calf) with cardio exercises (press - abdomen).
The Seventh Day:
Comfort.
Bodybuilding Exercises
Something must be made clear here that bodybuilders aiming to build huge muscle masses throughout the year consume high amounts of calories throughout the day from protein, carbohydrates, and healthy fats in addition to using high amounts of nutritional supplements, steroids, hormones, and before competitions. Within a month, they enter the toning phase with reduced fat, salt, and sugars to melt the fat around the muscles, making them look voluminous and split.
Diet For Bodybuilding Exercises Player
Breakfast: (6 whole eggs - a cup of whole milk - 250 grams of oats - a salad plate).
Lunch: (maximum at 2 pm) - boiled chicken breasts - rice dish - salad - brown bread).
Pr-workout meal: (nuts - peanut butter - bananas - nutritional supplements - a cup of coffee)
Post-workout meal: (juice - tuna - salad).
Dinner: (boiled eggs - yogurt).
Bodybuilder Exercises
He notes with professional bodybuilders not to overdo their cardio because they don't want to lose weight.
First Day:
Chest exercises (bar - dumbbells) with biceps exercises.
The Second Day:
Back exercises with biceps exercises.
The Third Day:
Shoulder exercises with the abdomen.
The Fourth Day:
Comfort.
The Fifth Day:
Full arm exercises.
The Sixth Day:
Complete leg exercises.
The Seventh Day:
Comfort.
Types of Muscle-Building Math
Bodybuilding is one of the most important sports that works to amplify the muscles throughout the body. Where it relies on various exercises that work to build muscles, such as lifting large weights permanently and continuously until the muscle is exposed to stress.
In this case, the muscles begin to collapse due to exposing the muscle to a tremendous effort.
Also, the benefit that results from eating foods that contain large amounts of protein lies in building muscle again in a larger and huge way.
Fitness exercises: This sport is similar to bodybuilding, where muscles are built and amplified, but to a lesser extent than bodybuilding exercises.
Where the focus is during the exercise of this sport on defining the muscle rather than getting it enlarged, and fitness sport does not depend heavily on carrying huge weights.
Strength sport: The exercises of this sport are largely represented in carrying a lot of huge weights, and in this sport, the detail of the muscle is not relied on, but attention is paid to the ability of the muscle to carry various large weights.
How to Build Body Muscles?
Focus on building arm muscles by performing many exercises specialized in amplifying the muscles, where the exercises must be done until the tension in the arm muscles is felt. Providing the weight of the loads that are lifted while performing bodybuilding exercises.
It leads to the stabilization of the size reached by the muscle after a time, because the muscle will get used to doing this effort and there are a set of solutions for this matter.
Abdominal Exercises at Home
Cat Pose This exercise is a warm-up for abdominal exercises, where you stand on your hands and legs like a cat and take an inhale while raising the chest up the body and forming an arch of the back and head down with pressure on the hands.
Hold in this position for 10 seconds. Side plank exercises These exercises reduce tension on the spine and prevent back problems.
The exercise is based on extending the legs and sitting on the right side with the legs on the ground above each other and placing the right elbow under the shoulder, you must stay in this position for a few seconds and repeat the process on the other side.
Crunches This is one of the fastest fat-burning exercises.
Related article: Fitness Exercises for Beginners
0 Comments