'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Bodybuilding is a sport that requires a lot of commitment, but it can be very rewarding.
Bodybuilders put themselves through rigorous training regimens to build muscle mass and get definition in their muscles. However, bodybuilders who are new to the sport can easily injure themselves if they do not follow proper gym etiquette or lift with proper technique.
How can Bodybuilders Maximise Their Workouts?
Here are six tips for beginners on how to train safely and effectively at the gym:
#1 Eating a healthy diet is just as important as exercising
Eating a healthy diet is just as important as exercising. A healthy diet can help you to lose weight, build muscle and get the nutrients you need for your workouts. It is important to eat enough calories so that you can build muscle but not too many calories that would lead to weight gain.
Eat breakfast every morning before working out. Eating a healthy breakfast gives your body the energy it needs to perform well during your workout. Choose items such as whole-grain cereals or oatmeal with fruit such as berries and bananas.
Low-fat dairy products like yogurt, eggs cooked any way you like them, whole wheat toast topped with peanut butter, baked potatoes topped with salsa, black beans and turkey sausage instead of those made with pork fat (which contain saturated fat).
#2 Always warm up and stretch before you exercise
Warm-up and stretch before you exercise. Try to do this 10-15 minutes before your workout.
A warm-up should include a light jog, jump rope. Even just walking briskly around the gym will get the blood flowing to your muscles and help prevent injuries. Stretching is important, as it helps prevent injuries by increasing the range of motion, relaxation of muscles, and improving balance.
It also improves performance by allowing you to increase the intensity of your workouts without injury or pain during use (stretching increases circulation).
#3 Don't lift to failure till you have built up your strength
If you're new to the gym, don't lift to failure till you have built up your strength. Lifting with proper form is important for safety reasons and for maximising muscle gain.
If a weight is too heavy for you to complete reps with proper form, decrease the weight or use an alternative exercise that allows for good technique and movement mechanics.
That'll allow you to build up strength without risking injury from improper lifting form or bad technique, which can lead to injuries, such as pulled muscles or tendons in the shoulders and elbows.
#4 Train all of your muscle groups at least once a week
Train all of your muscle groups at least once a week. Train each muscle group two or three times per week, if you can. Work out different areas of the body each time you train.
#5 Get enough sleep to recover from your workouts
To maximise your workouts, you need to make sure you're getting enough sleep. Getting enough sleep is key in helping your body recover from intense physical exercise.
For example, a recent study found that people who sleep more than eight hours per night are less likely to die from all causes (including cancer and heart disease) than those who get less than seven hours of sleep per night.
When it comes to improving the quality of your sleep, there are several things you can do:
Avoid caffeine after lunchtime. Caffeine stays in your system for six hours after consumption. Even if you don't feel like something has affected you at all during the day when drinking coffee or tea, there's still some caffeine left over that'll come out through your urine overnight when it's time for bed.
If possible, cut out caffeine completely. If not—or if cutting back on caffeine doesn't help—at least try not having any within six hours before bedtime.
Stick with an eight-hour routine before hitting the sack each night and try not to eat anything close or right before going to sleep (unless it's really necessary). That'll keep hunger hormones stable throughout the evening, which will help lower stress levels too.
That will ensure there's less chance of tossing around restlessly in bed all night long as well as making morning wakeups easier on both body systems (endocrine/digestive) .
#6 Work with a partner or spotter to be safe while training
When you're lifting weights, it's important to have a spotter. A spotter is someone who helps you lift heavy weights by spotting your form and making sure you don't hurt yourself. If you're lifting a heavy weight and your arms give out, the spotter will catch it so that it doesn't fall on top of you when you can no longer hold it up.
Spotters are especially important when doing squats or bench presses, as these exercises require heavy weights that may be too much for one person to handle alone. Your gym buddy can also help keep track of how many sets (repetitions) of each exercise has been completed so that they know when their workout partner needs assistance with setting up for the next set.
Takeaway
You need to make sure that you are using proper gym etiquette and lifting techniques to avoid injury while training.
When lifting weights, you should always keep your back straight and your knees bent. Avoid lifting with your back arched as this can lead to injuries such as herniated discs. When lifting, you should also be focusing on the object being lifted rather than looking around at other people in the gym.
When bench pressing or doing any other chest exercises, make sure that you are keeping your elbows tucked in so they don't come out too far from under the weight bar. If using dumbbells for an exercise like bicep curls (which involves curling one arm up towards the body), make sure both arms are going up at once so that each side of your upper body receives equal amounts of work.
A common mistake made by beginners is arching their backs while performing pull-ups or chin-ups (pulling themselves up towards a bar). It's very important not to do this; instead keep a straight line from head to toe throughout all movements.
Conclusion
Bodybuilding is a passion and hobby for many people, but it can also be a great way to stay in shape. If you are just starting out with this type of exercise, make sure that you take these tips into consideration so that your bodybuilding experience will be successful and safe.
