Bodybuilding Guide to weight lifting - Types of exercises

Research conducted by specialists in the area demonstrated that women could practice bodybuilding as well. Women who practice this sport do not aquire a masculin appearance by exagerated muscular development, but, on a contrary, they improve their health and fitness and they obtain a good muscular tonus. Bodybuilding exercise help women reshape their body, shortly after giving birth. Women who are interested in loosing weight through this type of exercise should consume a smaller amount of calories than the one they normally take in during daily activities. It is reccommended that the bodybuilding exercise be accompanied by regular running. The training should consist of 6 to 8 exercises, three times a week. Each exercise should be repeated up to 6 to 9 times.

Entering a training program should necessarily be preceded by a complete set of medical tests, tests that should be repeated periodically over the training period. The training has to begin with a preparation stage, designed to prepare the body for a sustained muscular effort. The preparation is not to include weight lifting exercises but should consist only of tractions, push-ups, genuflexions and other exercise specific for invigoration gymnastics. The preparation period lasts between two weeks and a month according to gender, age and fitness of the bodybuilder. Once this stage is completed, the second part of the training could begin. During the second stage the trainee takes up weight lifting exercises in order to get used to the correct execution of the exercises, as well as to establish the right amount of weight he/she particularly should work with. It is recommended that this part of the training consist of three sessions a week, aproximately one hour each. Three different types of exercise, out of which one is to be basic, are to be executed for each group of muscles. In case you do not aim pronounced muscular development but an improved muscular tonus or fitness, the training schedule of the second stage could be continued for years.

-The endomorph type: Easily increases the muscular mass with a tendency to gain weight. In this particular case same foods are to be excluded from the diet, such as: milk, flour paste ware, sugar, fruit juice. -The mesomorph type: Easily increases the muscular mass and the adipose tissue develops harder. Sugar and flour paste ware is not recommended. -The ectomorph type: Has difficulty in increasing the muscular mass. Frequent meals are recommended.