Table of Contents
Section 1: Body Building for Fitness 3
Section 2: Anatomy of a Body Builder 5
Section 3: Women Body Building 6
Section 4: Back to the Men 11
Section 5: How do you Dress 12
Section 6: Nutrition 13
Section 7: Workout Plans 16
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SECTION 2: ANATOMY OF A BODY BUILDER
Becoming a body builder starts with understanding your own anatomy, where muscles are located and how they are most effectively grown. It can be confusing so find a mirror and locate the muscles on your own body. When you are learning new skills it helps to know where things are located and why you are performing the exercises.
Of course, you know where your neck is. There are two basic neck muscles that you can focus on in your body building. The upper trapezius (or traps) run down the back of your neck from the nape of the neck to the shoulder. The levator scapulae run next to the first five or six cervical vertebrae in your neck.
The trapezius muscles run down your back from the nape of your neck to the waist on either side of the spine. In body building terms, these muscles are referred to as the trap muscles.
The deltoid muscles are located in your shoulders. The anterior delt is in the front part of the shoulder, the middle delt runs down the side of the shoulder, the posterior deltoid muscles runs down the back part of the shoulder. The rotator cuff muscle runs just below the anterior delt from the armpit straight out.
The muscles in your chest are called the pectoral muscles. These muscles are located across the upper chest and, when well-developed, make your chest pop.
Your tricep muscles are located in your arms. They run down the sides of the arms from shoulder to elbow. The biceps, on the other hand are located on the inside of the arm. These are the muscles of the upper arms. You also have very distinct muscles in the forearms or lower arms.
Your abs are located in the stomach area – or abdominal region hence their name!
In the legs, you have the quadriceps muscles in the front – or quads. The muscles in the back of the legs are located in the calf, or lower leg, and hamstring which is the upper leg.
Other major muscle groups you will want to focus on include glutes – or the buttocks, the lats which are in the upper back, and the lower trap muscles which is the lower back.
Use this basic knowledge to effectively grow your muscles and become the body builder you desire. When you know the various muscle groups in your anatomy, you can build those muscles and concentrate on them during your workouts. In body building, knowledge of human anatomy isn’t difficult when you know what you are looking for.
SECTION 3: WOMEN BODYBUILDING
Men aren’t the only ones who can build a great body. Body building is for women too, and is a great way to lose weight, get fit, and look great. An effective body building program won’t make a woman look muscular necessarily. This is one reason why many women hesitate to start lifting weights and exercise intently. What a good body building program will do for a woman is sculpt a beautiful body that you can be proud of.
Body building will also have some overall health benefits such as reducing weight, reducing your risk of osteoporosis, reducing your risk of cancer, immune mediated diseases and a host of other health benefits that are associated with a fit body.
Body building in general started gaining popularity in the 1970’s after the release of the movie “Pumping Iron” starring Arnold Schwarzeneggar. It was about this time that the women’s liberation movement began rising in popularity as well. As women started standing up for their rights, they also began to exercise their options to do what men were doing – and that included body building.
Now, there are two categories of body building women: those who work for health and those who work for competition. Of course, any body building program for a woman will have great health benefits, but those who want to compete will find themselves working in a different way.
Many women hesitate to start a body building program because they don’t want to look like male body builders with huge muscles and oversized shoulders and legs. But women are different from men in that they cannot naturally produce the huge amount of testosterone that men have which contributes to large muscles in men.
Women who do body building find that they achieve more sculpting muscles to look toned and strong – not to become large and massive. These large muscles can happen for those women who choose to use illegal substances such as steroids. But woman who choose the healthy route will simply produce a chiseled body that looks and feels great.
Women can use the same exercises such as squats, dead lifts, and bench presses. A good cardio workout is also necessary in a body building program. Women should focus on the muscles that they want to tone such as thighs and buttocks as well as arms and abs.
Nutrition is also very important for anyone who is body building and lifting. You really are what you eat!
A good, balanced diet with lots of protein and carbohydrates will help tone the body and make growing muscles easier in the process. Women do have slightly different nutritional needs than men such as needing more iron in the diet, so a good multi-vitamin can help any female in her body building program.
Many people think the female body is naturally a work of art, but it’s easy to get off track with the stresses of everyday life – especially for women. They are expected to hold to a pre-conceived ideal of what a woman is supposed to look like. But every woman is different just as every woman’s body is different.
Body building can make you more confident, feel better about yourself, and look great in the process. Many people think that the strong, chiseled muscles that female body builders have IS the ideal of what a woman is supposed to look like. Getting healthy and staying healthy is important for everyone. Body building can help get you there and stay there.
Female body building isn’t about bulking-up, it’s about getting healthy and looking great. When you build a great body with well-defined muscles, it will be well-worth the effort when you look in the mirror!Other Details
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