What is Workout? Benefits and Importance of Workout in Bodybuilding

Workout is a familiar concept in bodybuilding. However, many people still do not know exactly what a workout is. What are the significance and benefits of workouts for bodybuilders? In this article, we will help you learn about workout methods and guide you through some of the most popular workout exercises. Please follow along.

What is Workout? What is its significance for Bodybuilding?

What is Workout? There are so many different explanations that make you wonder about this concept. In English, workout has many meanings and is used in many situations. Workouts can be understood as physical activities including gym, yoga, and other sports such as jogging, soccer, volleyball, etc. In addition, workout is also often used in calculations or to indicate development.

Thus, the workout is a concept that includes exercises, number of exercises, exercise sequence as well as division of exercise schedule, and rest regimen suitable for the training plan. Workout exercises are quite free, performed outdoors with few tools such as bars, weights, obstacles, etc. In addition, the workout also includes a workout. What is Pre workout? These are powdered energy foods that supplement to optimize training performance.

It can be seen that a workout is a type of combined exercise that has a very important meaning and role in helping you achieve the best training results and complete your goals. Each person's training goals are different, it can be gaining weight, losing weight or keeping fit, strengthening muscles... Therefore, each gym goer needs to build their own workout and persevere to get the desired results.

Benefits of workout

Workout brings many unexpected benefits to the body, and these benefits have been scientifically proven. Therefore, try to set up a workout plan for yourself and persevere to form a habit in life. More specifically, what are the benefits of working out?

Weight control

When your body moves through workout exercises, it will stimulate the burning of more calories. Moreover, the more muscles develop, the higher the metabolic rate, helping your body burn more calories. This will help your body limit the accumulation of excess fat, support weight loss, and better weight control.

Reduce stress

The workout will stimulate the body to release endorphins, which are hormones that stimulate the nervous system, creating a feeling of mental relaxation. This will help you improve your mood, reduce stress, and help you be full of positive energy.

Improve cardiovascular health

Regular workouts are also a way for you to improve cardiovascular health. Exercise helps reduce LDL cholesterol, which is the cause of clogged arteries. At the same time, it increases HDL cholesterol, which is good cholesterol that has the effect of reducing blood pressure and reducing pressure on the heart. Therefore, if you practice regular workouts combined with a healthy diet, it will reduce the risk of cardiovascular disease.

Good for brain activity

Workout also has the effect of increasing blood circulation, providing the necessary amount of oxygen to the brain. In addition, workout exercises also stimulate the release of hormones that help produce cells in the hippocampus, helping to enhance memory, increase concentration and cognition, learn and work effectively, and reduce the risk of Alzheimer's disease.

Increase muscle strength

What are the benefits of a workout? One effect that you can easily notice after a period of applying workout is that muscle strength is improved, and tendons, joints, and ligaments become more flexible, helping you move easily, and minimizing injuries. When muscles and ligaments are strong, it will reduce the risk of joint pain, and back pain, and improve balance and coordination of the body.

Strengthen the immune system

Exercise in general and workout in particular will improve the body's ability to pump oxygen as well as the absorption of nutrients. From there, the body will be provided with energy, increased resistance, and the immune system to fight bacteria and viruses that cause disease.

Reduce the risk of diabetes

Regular exercise is also a way to help you control your blood sugar, preventing or delaying the development of type 2 diabetes. In addition, exercise also helps prevent obesity - the cause of type 2 diabetes.

These reasons will make you more determined to do dumbbell exercises!

Laziness is always the biggest obstacle when you start exercising. However, if you know the benefits of dumbbell exercises, we are sure that you will be more passionate about bodybuilding. Check out the 4 "golden" reasons that will help you not give up dumbbell exercises in the following article!

Reasons why you should not give up dumbbell exercises

Activate many muscle fibers in the body

Weightlifting not only helps you impact your arm muscles, back, lats, etc. In fact, dumbbell exercises also stretch your chest muscles. In particular, barbell exercises and cheststretches with dumbbells will help men expand their shoulders, increasing the stimulation of the chest muscles. The practitioner must use more arm strength to keep the dumbbells balanced, so the exercise process will activate more muscle fibers.

Identify the imbalance of strength

With dumbbell exercises, when you practice with both arms alone, you will find which muscle group is weaker. This will help you practice other exercises conveniently and limit common injuries when practicing weights.

Many training techniques help increase muscle

With dumbbells, you can easily apply advanced training techniques such as rest-pause, 4-6 beats... to increase muscle evenly and more beautifully. Those who have been practicing for a long time, they will choose to practice dumbbell exercises instead of high-intensity exercises with barbells.

Limit injuries compared to heavy-weight training

Like other exercises, weight training will help you train your muscles (arms, chest, shoulders) to become stronger. When practicing dumbbells, the arm and shoulder muscles move more freely, so it will minimize injuries when practicing. Weight training has many benefits that you should not ignore. Ideally, you can do barbell exercises first to increase muscle size and then switch to dumbbells to increase muscle definition. However, weight training at home without guidance can easily lead to incorrect exercises, and incorrect postures and can easily cause injuries ranging from mild to serious. Therefore, if you love this sport, you should go to reputable fitness centers.

LIGHTEN YOUR HEAVY-WEIGHT EXERCISES WITH THESE 6 SIMPLE THINGS

It's not true that just increasing the weight will help you achieve effective training. Heavy-weight training requires more factors than that. Therefore, let's explore with us, 6 things to keep in mind to make your training experience more interesting and complete. When you want to increase the difficulty of your exercise, the first thing you think of is adjusting the weight to be heavier than usual. This is a completely wrong concept. In bodybuilding, weight is not everything. This is especially true when you lift weights that are beyond your ability!

1. Weight

The most basic thing about heavy-weight training is that you have to continuously add weight to create a muscle-building effect. Take the front curl exercise as an example, whether you exercise with a machine or a barbell or dumbbell, adding weight puts more pressure on the muscles.

This means that the muscle fibers are damaged more, causing muscle pain when exercising at the gym. This is a completely beneficial type of pain. After the pain, the body will use nutrients, especially protein, to recover and strengthen that muscle to become stronger and grow in size.

Similar to movements that affect many muscle groups such as deadlifts, heavy-weight exercises will help the body develop evenly and faster. This differs from super heavy weights, where you can only do one rep.

Normally, a reasonably heavy weight is when you can do 5-6 reps with a full range of motion and correct form.

2. Exercise intensity

Increasing exercise intensity is not only about increasing the number of reps but also the weight of the weight. If one of these two factors is missing, your body will not develop fully.

For example, if you only increase the cadence, you will gradually get used to that weight level and only increase the density of muscle fibers, the connection between them will not increase in size.

On the contrary, when you only increase the weight but do less cadence, you have accidentally made the muscle bigger, but also quickly "flattened" if you neglect the training. The best way is to increase both factors so that the muscle is equal in both quality and quantity.

To know when to increase the weight, pay attention when you can do 12 - 15 reps at a time without feeling tired. A tip to help you get used to the new weight level is to do 5 sets of 3 reps.

After you are sure that you feel good about that weight level, slowly increase the cadence. Ideally, you should increase the weight to 80% of the maximum weight you can do with one rep through the range of motion. For example, if you can lift a maximum of 20kg, you should get used to a weight of 16kg to develop your body's potential.

3. Rest at the right time and quality

Although it is an overlooked factor, this rest time still has certain impacts on the process of building and developing muscles. Shortening the rest time means that the muscles have to work more actively, to avoid a state of lethargy due to resting too long.

The ideal for heavy lifters is to rest for the same amount of time as the exercise. For example, if you do a set for 20 seconds, the rest period should also be equivalent.

4. Pace

Exercising at a fast pace is always easier than following the principle of prolonging the stretch time or even holding the same position when the weight reaches the position of maximum muscle tension. The more you “buy time”, the more time your muscles have to train.

For example, you can stop suddenly when the weight is halfway up the distance or pause for a beat at both ends of the movement.

As long as you extend the time the muscle is under pressure during each beat when combined, it will also increase the training time quite a bit. However, make sure that no matter what you do, you should remember the training time to have a reasonable rest period.

5. Create Momentum

Lifting weights using force created by momentum or inertia is one of the taboos of bodybuilding. Because your muscles are hardly working even though the movement looks very powerful and strong, this phenomenon is mainly due to the movement becoming uncontrolled when training with too heavy a weight.

For example, with the front curl exercise, instead of using one arm, which can easily cause you to lose balance, try using a barbell and both arms at the same time. When you practice like this, your movements will be more rhythmic and easier to control. However, no matter what type of weight you use, the entire body, except the arms, must be fixed so that the two biceps muscles can fully develop their potential.

6. Range of motion

Whether you use heavy or light weights, the range of motion must always be fully performed. This is one of the first factors to pay attention to when you start to get used to a new weight level.

At that time, the muscles will work on a longer trajectory, for a longer time, and certainly more effectively. Using one and a half beats is a method that many practitioners use to expand their range of motion.

For example, with the lying chest press, after performing one basic rep, go down to half the range of motion, then back up again.

What is a Barbell Curl? Instructions on how to practice barbell curl effectively

You want to practice to develop the muscle groups in your arms and make them stronger and firmer. There are many ways, one of which is practicing Barbell Curl. Today, we will reveal to you what a is Barbell Curl. And guide you on how to practice Barbell Curl effectively to help you own the most muscular, firm arms!

What is a Barbell Curl?

Barbell Curl means "standing barbell curl", a bodybuilding exercise that mainly affects the biceps and arms, thereby supporting larger development, the muscles become firmer, stronger, and more muscular.

Barbell Curl is a good exercise for both men and women, along with that the exercise equipment is also quite simple, when you only need a barbell with the right weight, you can practice.

For men, after practicing Barbell Curl, they will have sinewy, strong arms that look extremely masculine. As for women, they will be strongly impacted to help reduce excess fat accumulated in the biceps, thereby having a firm and slim arm.

Instructions on how to practice Barbell Curl most effectively

There are many different training methods for Barbell Curl, but not all of them are effective, so please refer to the barbell curling techniques below to have a firm arm:

Before practicing Barbell Curl

First, you need to prepare yourself a straight barbell and weight plates with weights suitable for your strength. If you are new to training, you should choose weight plates with light gravity, after a while of getting used to it, gradually increase them to perform the Barbell Curl exercise most effectively.

Second, before practicing any exercise, whether light or heavy, you should warm up thoroughly first. Therefore, you should spend 5-10 minutes warming up your body, and relaxing your muscles before starting the Barbell curl exercise! This is a very important step, it will help you reduce injuries, muscle pain, or cramps during exercise.

Steps to perform Barbell Curl

Step 1: Start with a straight standing position, the distance between the 2 feet is equal to the shoulder, 2 hands grasp the barbell, palms and face looking forward.

Step 2: Use your arm strength to lift the barbell up, elbows close to the body, arms straight so that the barbell is in front of the thighs. Note, that the elbows are slightly bent, and the elbows must not be locked.

Step 3: Keep your posture straight, fix the 2 biceps and slowly curl your forearms to lift the barbell up towards your chest until the biceps are contracted as much as possible. Hold the movement for a few seconds. Note that you should exhale regularly when doing this exercise, only move your forearms while your body or biceps must remain in the same position.

Variations of Barbell Curt

Barbell Curt can have many forms for you to change the exercise when practicing such as:

EZ - Bar curl

This exercise will help you have more arms thanks to the space designed on the Ez bar, thanks to which the front part of the arm will be trained more firmly.

Preacher Curl

When practicing this exercise, the arm will be fixed and help you not to swing when practicing heavily, improving the effective training process.

Dumbbell Curl

If you do not have a barbell, you can replace it with a single dumbbell to practice, which is also very good and effective.

Notes when practicing Barbell Curt

When practicing a Barbell Curl, you need to pay attention not to let the barbell touch your body, lower the barbell slowly and with control, especially do not let it fall freely. To avoid bone and joint diseases or osteoarthritis, you should not lean your spine forward when exercising.

You should breathe properly to avoid running out of breath, wasting energy, and bringing higher efficiency. Exhale when lifting weights and inhale when lowering weights. Learning how to breathe properly will help you perform more lifts and lift higher weights.

To have strong, healthy arms, you need to ensure nutrition when exercising, taking in enough nutrients, especially protein. If you do not have enough time to prepare nutritious meals, you can use protein supplements such as whey protein, which is very convenient and beneficial for your training process.

Conclusion

So, you have a better understanding of the Barbell Curl and how to practice it to bring the most effective results for your arms. Do not hesitate to practice diligently to have strong, toned arms.

EFFECTIVE GYM EXERCISES TO GAIN WEIGHT COMPREHENSIVELY FOR SKINNY PEOPLE

Many people think that the purpose of the gym is simply to lose weight and reduce fat. However, the truth is that the effects of the gym are much more than that. Gym exercise to gain weight is currently a method chosen by many young people to improve their weight. However, how can exercise properly and quickly promote effectiveness? Let's find out the secret to gym exercise to gain weight below.

Gym exercise is a comprehensive way for you to gain weight.

Push up

Push-ups are exercises that directly affect the arm and chest muscles. The advantage of this movement is that it is easy to perform anytime, anywhere:

• Lower your body so that your chest almost touches the floor, then lift your body up with the force of both your arms and shoulders.

• Note that the ideal elbow angle is 45 degrees, avoid locking your arm joints or overtraining, leading to unnecessary injuries.

• In addition, you can transform the push-up exercise into other typical movements such as mountain climbing poses, diamond push-ups, one-arm push-ups, etc.

Negative Pull-up

Negative Pull-up is one of the gym movements to gain weight that cannot be ignored. With this exercise, the most powerful muscle groups are the shoulders, biceps, and back. The way to do it is simple as follows:

• First, swing your body up to the bar and stretch your arms straight, facing your palms forward

• Next, squeeze your arm muscles to create force and lift your body up so that your chin is above the bar. Do it continuously as just now.

Bench Press

Bench Press is an exercise that directly affects the chest. This exercise looks simple, but you really need to be very careful to avoid unnecessary injuries. With Bench Press, you need to go to the gym to have full training equipment such as dumbbells, exercise machines, or barbells. The steps are simple as follows:

• Lie on your back on the exercise bench, hold the dumbbells wider than your shoulders, your forearms form a 90-degree angle and the first step is to lift the barbell off the rack.

• Tighten your chest and slowly lower the dumbbells until the bar touches your chest, hold for 1 second. Then exhale and push the barbell back to the starting position. Repeat like that.

Incline Dumbbell Press

In terms of principles and how to perform the Incline Dumbbell Press exercise, it is similar to the Bench Press exercise.

• Set the weight bench at a 30 to 45-degree angle, lie down, and place 2 dumbbells on your thighs

• Raise 2 dumbbells above your shoulders and rotate your wrists so that your palms face down to your feet and the 2 dumbbells are in a straight line

• Lower slowly and extend your arms to both sides. Use your chest muscles to push the dumbbells up. Pay attention to your breathing and especially do not lock your joints to avoid unnecessary injuries.

Lift

Working out to gain weight requires a process and especially perseverance. Lift is a class that not only supports weight gain/loss but also helps stabilize and regulate the cardiovascular system with basic exercises and dumbbell exercises to achieve the highest efficiency.

Lift poses many challenges for you, and also brings extremely convincing results if you practice persistently. Not simply dumbbell exercises, Lift is designed by trainers to vary according to many training goals from increasing strength, improving endurance, cutting muscle, etc.

Crunch Plus

Working out to gain weight and to form curves or muscles is the number 1 goal of gym-gers. With Crunch Plus, the exercises only last 45 minutes but bring extremely high training efficiency, especially the strong impact on the core muscle groups.