How to Build a Nice Body
Getting into shape is a great thing. Not only does it help you to feel better mentally and physically, but it also helps you to look better. Getting into shape isn't always easy but if you want to change the way you look and feel, bodybuilding is a good solution.
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Instructions
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Exercise the back, shoulders, and chest muscles 1 to 2 times per week. To develop the chest muscles, do bench presses on both a flat and an inclined bench, along with dips. To develop back muscles, you should do seated rows, chin-ups, and dead lifts. To develop the shoulders, do shoulder presses with either dumbbells or cables, along with shoulder shrugs and upright rows. A link is provided in the resource section to show you just how to perform each of these exercises.
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Work the arms, both biceps and triceps, 1 to 2 times per week. To build the biceps, do standing curls, dumbbell curls, or concentration curls with either dumbbells, cables, or a machine. Triceps can be built doing French presses, dips, close-gripped bench presses, and tricep press downs.
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Build the hamstrings, quadriceps, and the calf muscles of the legs, 1 to 2 times a week. The hamstrings can be built by doing standing or seated leg curls and dead lifts, keeping the legs straight. Quadriceps can be built with squats, leg presses, and leg extensions. Seated and standing calf raises will help to build and shape the calf muscles.
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Work on the abdominal muscles about 2 times a week by doing crunches and hanging leg raises. Do some sort of aerobic exercise, such as walking fast, running, biking, skating, dancing, or swimming, 2 to 3 times per week to help burn off any excess fat and to strengthen the heart.
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Tips & Warnings
Add a daily multi-vitamin and protein shake to your diet. This will help your body to build and maintain muscle, along with keeping it healthy.
You may want to check with your doctor before starting an exercise program.
