The person must have:
Gender: Male.
Age: 17 to 36 years.
Length: 168 to 188 cm.
Bodyweight: Among weight or average weight.
Construction of bone, bones or bones narrow middle.
Type of muscle: muscle short and long muscles.
Activities during the day: no obligations, duties at school or at work (no more than 8 hours per day).
Other sports activities: no more than 1 time per week: athletics, football, basketball, etc..
Health condition: good, without serious problems.
Dietary habits: 5 servings per day, minimum 4 servings.
As in any sport in bodibildingut sport and fitness practitioners to begin to deal with this sport, from day one should know all practitioners tyre.To tasks must go through several stages that are called differently: the initial phase, intermediate, phase advanced, professional and veteran it.
The initial phase of practitioners - 6 months exercises, phase mediators of 6-18 months, the advanced stage of 1.5 - 3 years, 5 years on the professional stage and stage veteran exercises over 20 years exercises.
INITIAL PHASE
The initial phase starts from the first day that begins acting exercises.
In the initial stage acting exercises 2 to maximum 4 weeks for all muscles of the body referred to as heating and preparation of all muscle. Acting one day need to exercise some certain muscle groups and the next day some other groups muscle.So within two exercises should be practiced all the muscle groups and some of the exercises should be repeated 2 weeks.
To select muscle groups to exercise type and number, then the number of series, repetitions that should be executed, it is necessary to set out the professional coach by not acting himself.
Never dare you not appoint an acting exercise for themselves because they can suffer bone and muscle injury. The coach is the one who should know anatomy of the body, bones and muscles, human and recognizes the effect of any exercise on the human body.
After 2 weeks of exercises after completing preparation of acting muscle exercises should be of 1-3 months muskujve.Duhet different groups to have certain preliminary exercises and series and repetitions for each exercise by professional trainer in order to achieve growth Acting muscle strength by strengthening the ligaments and bones.
As for exercises that should make initial acting during this period of 3 months in rare cases up to 6 months (when not acting advice you follow the instructions of the coach, and not exercising regularly) fitness club has drafted plans which are especially designed for beginner exercisers that are certain exercises, repetition, series, rest between series, exercise time and all necessary advice for beginner exercisers.
After completion of the initial phase acting notes these changes, RESULTS:
Increasing force, from 3-5 times more, which means that if there is an acting exercise with weight of 10 pounds in 3 months is able to carry the weight of 30 or 50 kilograms.
Strengthen ligaments and bones, bones earn a higher density of minerals, regulated digestive process - metabolism, regulation of bedtime and also seen an increase in muscle posafilluar therefore increase muscle masses in all parts of the body.
The initial phase is very crucial stage for practitioners, because during this phase practitioners must learn the technique of regular exercise, then the correct way to exercise performance.
