What should a good exercise session include?
In this article, Christopher, Athletic Trainer explains how to start bodybuilding when you are a beginner.
Step #1: Prepare your session
A session is being prepared. If you want to be efficient and save time, you need to know what your session is about. The best is to follow a program designed by a professional that takes into account
your level, your goal and your daily life to best customize your training over time. It will also take into account the number of times you can practice as well as the amount of time you have.
If you are new to bodybuilding, feel free to follow these tips before you get started.
Step #2: Get Adaptive Costumes
It sounds obvious, but using the right product for your practice will leave you feeling good. Shoes have an important role, so don't use running shoes for a squat or deadlift for example.
The outfit does not have to be specific.
Provide a towel and water bottle for the complete set.
If you are afraid to scratch your whole hands, use gloves, this will help you a lot.
Step #3: Warm up
Many people do not take into account this essential step of the session. Wanting to cut the chase and push the melt off as quickly as possible, these practitioners don't care about their bodies. They believe that their health is acquired while it must be constantly maintained.
Preparing for the session is a step that will allow you to improve your performance. Take high-level athletes as an example. Have you ever seen an athlete who doesn't warm up before a big game or competition? They do not do this by chance.
Here are the main benefits of a good warm-up:
Prepares the body (joints, muscles, tendons, nerves) for more complex movements.
Activates breathing to provide the body with oxygen optimally
- becomes more efficient during training (muscle contraction and feel better)
Reducing injuries in the short, medium and long term.
For starters, the best warm-up is a warm-up based on multi-joint movements that involve his body as a whole.
Step #4: Turn the Cycle
You've just finished all the steps you saw earlier, you're ready to go.
Don't forget, we focus first on the multi-joint movements and then the single-joint movements.
Take a laptop or phone to record your performance and monitor your progress.
Focus on the technique before you want to lift it inappropriately for you.
We have seen that a smart and strong athlete is an athlete who is aware of their movement and what they should feel at each repetition.
Want 3 professional tips for getting ahead? from here !
Step 5: Work on the abdominal belt and lower back
At first, your priority will be to focus on muscle recruitment. To do this, the key to acquiring this skill is frequency.
So I advise you to make time in your session to work on the abdominal belt. Training almost every day gives you more awareness of using these muscles.
To get started, start threading the wrapping sequence into position either on the elbows (plank), hands (to perform the push-up), or even into the "hollow body" (see image below). The benefits will be
greater with short sequences that you do a few times with a little bit of rest rather than one big block as you try to hold out for longer.
For the lower back, perform the Superman movement, the same principle of cladding with short sequences performed several times.
If you still have doubts about this, here are a few good reasons that will convince you to do basic exercises or stabilization of the joints (source: Christophe Carrillo):
Joint stability is fundamental for the proper functioning of the body.
→ The cover combats the effects of sitting.
→ Sheathing reduces back pain or joint pain.
→ Sheathing improves your posture and therefore your health and appearance in the long run while giving you more energy.
→ Sheathing improves the efficiency of daily living movements and sporting gestures.
→ The wrap improves strength and explosiveness by improving the diffusion and transmission of forces generated to the whole body during the movements of bodybuilding, running, jogging, rugby, tennis, etc.
→ Dynamic wrap can help you gain flexibility, or more accurately, joint mobility, precisely because the more stable the joint (sheathed) and the greater the degree of movement the body allows.
Step 6: Back to Calm
You just had a great session, and your body stressed through the workouts. Your arousal level has risen, it is time, before you shower, to take 3 to 4 minutes to regain control of your anxiety and stress.
Lie on your back, close your eyes, and focus on your breathing. You can start with 1 minute if the initial duration is too long for you.
Inhale deeply through your nose and exhale slowly through your mouth. Your belly swells and deflates as air flows in and out of your
body. This exercise, called cardio, will allow you to slow your heart rate and relieve the tensions caused by your session. You will try to have a smooth rhythm that will allow you to complete 6 breaths in one minute.
What about stretching?
An eternal debate about this question, should you extend immediately after the session or not?
My opinion is that I prefer doing long sequences of stretching, self-massage, muscle compression and stretching rather than stretching after 3 minutes of the session. These sessions last on average 15-30 minutes, so I prefer to do them at another time in my day. This is just my opinion.
A tip if you want to do it next, is to do it very lightly, not to exceed 30 seconds per pose.
Now you know how to prepare for your bodybuilding session. Bodybuilding is also ideal as a supplement sport. If you have any questions about the article or a topic that interests you, feel free to leave a comment and I will answer you quickly! Good application!