Bodybuilding Incline Dumbbell Press
Bodybuilding For Beginners
When first starting out in the world of bodybuilding it can feel like there is a huge mountain to climb that to some may feel insurmountable but there are several steps that can assist bodybuilding beginners.
Diet is one of the most important aspects of bodybuilding and therefore it is very important for beginners to know what they should be including in their diet.
A proper bodybuilding diet generally consists of 40% carbohydrates, 40% proteins and 20% healthy fats. This balance in your diet is designed to lose body fat while adding on muscle.
The body’s main source of energy comes from carbohydrates and on the bodybuilding diet these carbohydrates should come mainly from complex carbohydrates like oatmeal, brown rice and sweet potatoes. These should be eaten in combination with fibrous sources like green beans and broccoli.
Proteins are the building blocks of the body’s tissues, and are therefore extremely important for bodybuilders. As a beginner in bodybuilding, the proteins that you should focus on are chicken, turkey, tuna and lean red meats.
Fats are what the body uses for the manufacture of hormones. Fats also lubricate joints, help with brain function and should mainly come from menstruated and polyunsaturated sources. Extra virgin olive oil and flax seen oil should be the main source of fats in the bodybuilding for beginner’s diet.
When it comes to the proper work out for beginning bodybuilders, a lot of mistakes are made. Many beginners believe that they can immediately start using the routines used by professional bodybuilders, when they should instead be focusing on using a routine geared for their own level.
This routine consists mainly on exercises that use a pair of dumbbells and a bench and should be done on 3 non consecutive days a week.
Perform the following exercises, doing 2 sets of 10-12 reps with one minute of rest time in between the sets, moving up to 3 sets of each after 4 weeks.
75 Degree Incline Dumbbell Bench Press, Dumbbell Bench Press, One Arm Rows, Dumbbell Pullovers, Bent Over Lateral Raises, Dumbbell Upright Rows, Dumbbell Curls, Overhead Triceps Extensions, Leg Extensions, Dumbbell Squats, Dumbbell Lunges (Press with heels), Lying Leg Curls and Calf Raises
Use the days that you are not doing you weight training to do cardio workouts of about 20-30 minutes and add in 4 sets of leg raises and Swiss ball crunches in order to tone and define you abdominals.
In order to get the most out of this weight training routine you need to ease it in as you are beginning the bodybuilding for beginner’s diet.
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Instructional Fitness – Incline Dumbbell Bench Press
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