By Hal Peat In every generation there has always been some teenagers who enter bodybuilding competition during those early years and then move quickly to the top of the junior division and even the categories of seniors in their first attempts, due to its unusual genetic gifts. However, the typical experience for most teenagers is a slower process of trial and error with training and diet, while learning how your body responds to the demands of a specialized diet plan and intense training for many weeks to achieve maximum results in a particular week and one day in particular. Of course, since the body of a teenager is still growing and changing physically, some training methods and nutritional approaches can produce better results than the previous one year, or even the next. It is an exciting but challenging period in the life of a young bodybuilder, but planned with some basic knowledge about training and nutrition routines early, it can become a more productive and successful period for achieving future success. Diet and supplementation
: De which depend on now and what to leave for later
Some of the supplements are essential for successful teens can form the basis of a good supplementation program much later, during the years of competitive bodybuilding. For example, two of the elements now are:
* A multivitamin and mineral. It is extremely important to assist in maintaining the correct balance of vitamins and minerals at levels that the body requires.
* A good protein powder for use between meals that is easy to prepare, is very important to increase protein levels both need a growing young body. For those teenagers who need to gain weight but find it difficult to get because they are what is known as ectomorph (someone with a fast metabolism), the best solution may be a product called 'weight gainers' powder, which is high in carbohydrates and also have a variety of fast and slow proteins.
* Regular use of healthy fats and reconstructive such as flax seed oil should be taken early in the career builder to help young bodybuilders to maintain levels of essential fatty acids. The flax seed oil also acts to strengthen the joints and thus protects against damage and articular degradation after years of training.
Among the products that bodybuilders adolescents (under 18 years) can expect to be tested at a later age or even completely avoided, are:
* Creatine and other supplements more advanced, they can be used later in his career, when an athlete has reached age 20.
* The use of supplements that encourage the production of testosterone should certainly be avoided. The body of an average teenager already produces naturally high levels of testosterone and growth hormone. These are the body's natural contribution to building muscle fast, while decreasing body fat. Supplements that increase testosterone should be considered only when the body begins to slowly decline in testosterone production, which usually does not start until after age 25.
routines of weights and cardio, efficient and effective training
As beginners, teenagers bodybuilders are familiar with the basic exercises and compounds that are the building blocks that can effectively add size and definition for most body types. That means initially designing a training regimen that focuses on movements with the body weight, such as those dominated push-ups on the floor, parallel funds and hyperextension. A teenage athlete has to learn to move your own weight before plunging into more advanced routines. Some of the best natural body weight movements that you can do are:
* Legs: Dumbbell lunges, leg raises with a bank.
* Back: Chin, hyperextension.
* Shoulders and chest: Shoulder Press down with dumbbells, pushups on the floor.
* Arms: Backgrounds and supine grip chins.
* Abdominals: Abdominal crunches, hanging leg raises.
A novice bodybuilder needs to learn the correct way since the early days training in the gym, and starting to control their own weight, or exercise with a barbell or machine, is the safest and most effective way to adopt a rigorous technique. Later this flawlessly perform the exercises is very important to correctly perform the movements of mass builders with large amounts of weight in a bar. Once the rookie is thoroughly familiar with the routines of body weight and using a lightweight perfectly, can advance to the stage where you'll add more heavy movements that produce the greatest muscle gains. These exercises include squats, bench press, dead weight, foot oars, the uprooted and shoulder presses. These are precisely the multi-joint movements, which require action by more than one joint, which is the key aspect that makes them so effective and provides very powerful results.
Adolescent boys find that they gain strength rather than size, which is normal. As time passes, your earnings will increase along with muscle strength. These young people also need to design a training routine that divides each of its main groups in several days a week if they are truly serious about training to compete someday. Often, the results seem to reach the upper body For many adolescents, which is not surprising since the arms, chest and back are just his first goal to develop rapidly.
Describing his first two seasons of training for competition, the competitor natural teen, Justin Rozon, said: "My first competition was the main Musclemania 2007 in Miami, Florida. My best body parts were definitely the arms and back. When I returned home I was determined to improve his legs because they were too small. " The training regimen Justin has become more detailed, as it tries to improve his lower body. "I was training every body part on separate days and one was trained twice a week for three weeks, "he recalls.
"It was about 3-4 years for smaller parts and 4-6 for larger groups." Justin's decision to pay more attention to areas that were lagging behind in size gave results in 2008, when he participated in the Musclemania Universe with greater muscle mass and form a more balanced physical, "I managed to get bigger in general, arms, shoulders, chest, back, but especially in the legs. I'm sure my shoulders and chest striations had also many more "points.
Finally, although the majority of adolescents have had experience with just cardio for participating in other sports, there are points worth noting about the cardiovascular system within a bodybuilder:
* To burn fat, cardio should be done on an empty stomach. Hold a meeting of at least 20-30 minutes at moderate intensity.
* The sessions of cardio and weight training can produce better results if separated from one another several hours.
* Begin slowly with aerobic exercise and gradually aumentadlo (weekly). This will prevent you destroy the muscle in addition to fat, which the adolescent can have.
* Try to change the way you carry out your cardio sessions, either using the rowing, running, martial arts, etcetera. In this way you continuing to do interesting and will keep you focused and your body will remain stimulated.
* muscle stretching sessions before cardio is vital. Make a good stretch before each aerobic session (including twins stretch, quadriceps and hamstrings).
* Increase intensity cardio sessions. For example, the athlete can start with a short walk, then go on to run at a moderate pace and after intense, and then reversing the process and reduce the intensity down and finish the session at a pace easy and smooth.
* It is very important to know the target heart rate (OCR). This is essential because if the builder maintains during aerobic activity a rate lower than expected, is not exercising enough magnitude to be defined and lose fat. The correct equation is to subtract your age from 220 and the resulting figure is your maximum heart rate (MRC), and the best results are obtained training at an intensity equivalent to 75-80% of the MRC.
teen bodybuilders are always very enthusiastic about the potential of their own physical and they want to achieve with only one or two seasons of training. However, the best way for most to stay motivated is to quickly gain knowledge about nutrition and training methods that will work long term, while at the same time realize that your body is natural phase of growth and is now that can best short-term answer.
0 comments:
Post a Comment