20 Rules for Bodybuilding
1- Pay close attention to your rest, sleep and diet during weight and fitness
exercises.
2- Start your studies at the earliest 2-3 hours after eating. Never exercise on a full
stomach.
3- Follow the programs prepared by the Personnel Trainer Expert (beginning -
middle stage - advanced), do not go beyond the programs given.
4-Start your daily work with an absolute warm-up of 5'-7 'and your heart rate is
110-120 beats / min. After bringing between, start your programs in a warmed
state. (You can achieve this by short-term cycling, running, jumping rope, jumping
on the spot)
5- During the exercises, concentrate on the muscle group you are fully exercising,
try to feel how it develops and the shape that the muscle takes while doing the
movement.
6- Wear sweat-absorbent, comfortab
le cotton clothes, preferably wearing sports
shoes with front end protection.
7- Do the movements in your work schedule neither too quickly nor too slowly. Do
not apply the heavy lifting and lowering patterns chosen by the professionals for
different methods. Continue doing the movements in your program at your normal
speed.
8- Breathe correctly during the movements. Exhale as weights are lifted, breathe
in as they are lowered.
9- While applying your weight program, do an active rest by contracting the
muscle group so that the muscle group you train is resting and the heart rate
returns to normal. This period should not exceed 1 minute.
10- Do not work with excessive weights that exceed your capacity.
11- Do not forget that you have to go through a doctor's control before starting the
training program!
12- During the training program, it is beneficial to make applications as a
personnel trainer.
13- Training at the same time is important for the adaptation process of the
athlete.
14- Training should be done with the right technique, correct grip, grasp, push and
release movements.
15- Two training periods should not exceed 24-48 hours of rest.
16-Those who are just starting their heavy work should strengthen their stomach
and back / waist muscles first for waist / spine disorders.
17- Weight exercises; Working with free weight and working with weighted
machines are divided into two. It is divided into sections as lifts made with
dambules and barbells.
18- Usually a set consists of an average of 8-15 repetitions and 2 or 3 sets are
sufficient for each muscle group. Sets made with 2-3 separate movements for the
muscle group are ideal for daily training.
19 - Make sure to warm-down at the end of each workout. Cooling is a form of
active rest. The lactic acid accumulated in the blood and muscle after the work is
removed from the body more quickly in this way. Ideal for low tempo 10-12
minutes of jogging or 10 minutes of stretching cooling down.
20- Make an effort for mental and spiritual development while developing your
muscles. Develop your body by having important features such as calmness,
patience, correct decision-making, emotional balance and positive vision, self-
confidence found in sports people.