Diamond Body Building Course

Manoj Kumar

Description

Everyone has an inmate urge and desire to look attractive and beautiful, but some people are born attractive while others look physically attractive and the rest perform noble deeds. Body building course plays an active and important role in enhancing physical beauty and attraction but to achieve this end, one has to gain and assimilate complete knowledge about Body-building exercises.

Sujets

• Sciences et techniques

Informations

• Publié par: Diamond Books
• Date de parution: 06 avril 2020
• Nombre de lectures: 0
• EAN13: 9789352613137
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Diamond
Body-Building
Course
 

 
eISBN: 978-93-5261-313-7
© Publisher
Publisher: Diamond Pocket Books (P) Ltd.
X-30, Okhla Industrial Area, Phase-II New Delhi-110020
Phone: [phone]
E-mail: [e-mail]
Website: www.diamondbook.in
Edition: 2015
Diamond Body-Building Course
By - Manoj Kumar
Preface
Everyone has an inmate urge and desire to look attractive and beautiful, but some people are born attractive while others look physically attractive and the rest perform noble deeds. Body building course plays an active and important role in enhancing physical beauty and attraction but to achieve this end, one has to gain and assimilate complete knowledge about Body-building exercises.
In this book body-building exercises and their methods of performance have been detailed in a systematic order and scientific way which can be easily understood and then practiced by any aspirant who is conscious about his body and its look. The techniques explained in the book, are quite flexible and can be easily adapted and modified as per one’s own conversance and suitability and requirement but the only convenience being that basic techniques, methods, guidance and cautions ought to be closely and scrupulously followed—If you can do this much, there is hardly any doubt about your achievement.
It is not that a person having strong and sturdy muscles and organs is a successful body-builder, rather it is our endeavour to keep a person ‘FIT’ and this book aims to keep a person ‘fit’. Hopefully this book and the methods explained would help everyone to keep fit, apart from looking healthy and attractive.
– Author
Contents
Preface Warm-up Barbell Course Dumbbell Course Expander Course Exercises for the Hands Exercises for the Chest Exercises for the Waist Exercises for the Hips Exercises for the Thighs Exercises for the Calves Exercises for the Stomach Exercises for the Shoulders Exercises to Shed Abdominal Fat Exercises to Increase Height Useful Yogasanas for Body-Building Importance of Massage in Body-Building Useful Exercises for the Ladies Suggestions and Cautions Human Body and its Functions Balanced and Nutritional Diet
1. Warm-up

Any exercise which is performed to prepare or ready the body for subsequent exercises is called-warm-up exercise, which is a prerequisite for any type of physical exercise, as it prepares the body for the exercises to be undertaken subsequently, prepare a solid ground therefore and also rendering the body’s flexibility.
Body twisting

Keep your hand each on both sides of the waist and widen the legs so that they can firmly touch the surface. Now stand erect, without bending from head to feet. Revolve both the arms 10 times in the left and 10 times in the right direction, but do not let your legs bend. Frequency can be decreased or increased according to your own capacity. It is advisable and better to increase the frequency gradually, so as to avoid any extra strain on your limbs (See the figure).
Body Up and Down

Spread your legs to your capacity and convenience and then stand firmly and erect. Now place your left hand by turning and raising slightly your left elbow. Try to bend on the right side, but do not let your left knee bend (keep it straight). Now repeat this exercise 12-15 times. After finishing with the left hand, repeat the same process with your other side, bending 12-15 times.
Cyclings

Lie flat on the ground, with your back portion touching the surface. Raise both the feet and revolve each leg alternatively, in the same manner as you use your feet and legs while cycling. Repeat this exercise for 15-20 times. Now take some rest or pause for a while and then repeat the said process again.
Dips

‘Dips’ is an English equivalent of the Hindi term ‘Dand- Baithak’ which is also known as ‘Utthak-Baithak’ in common parlance. This is such an excellent exercise that it affects and tones up all organs of the body, apart from strengthening feet and knees also, to perform this exercise stand erect, place left hand on left on left side of waist and the right hand on the right waist. Now stand on toes and bring your body downwards and then raise your body to the previous position. This exercise may be repeated 15-20 times or as per individual capacity and strength. As soon as feel tired suspend the exercise and take rest till you feel normal. It is better if frequency is gradually increased in a sustained manner.
Note : Those who have pain, swelling and redness etc., should take to this exercise only after your doctor expert’s permission.
Exercise to render flexibility to the body

Lie flat on the ground on your back, spread both the arms at 180°, bend the knees and let them cling to lower part of thighs. Without bending your head and waist, revolve the knees to the left and right sides and try to touch the floor. Your heels should not touch the ground which means that you will be revolving on your toes. It is to be done first on right and then on left side and repeat for 15-20 times on each side. Follow the movements evident in the diagram.
Exercise to strengthen the waist

Lie flat on the ground. Place both the hands on your thigh. Now, without letting your hands move, raise your feet and chest as far and as conveniently you easily can, and stay in the said position for sometime. This exercise may be repeated 8-10 times or as per your individual capacity.
Respiration Exercise

Spread your both the toes and let them remain adhered to the surface. Stand in a tension free mood. Now inhale as much fresh air as you can and try to retain breath as long as you can. Before suffocation sets in, exhale breath. Thereafter, raise your arms (as shown in the figure) and repeat the said exercise. Bring down your hands gradually as you exhale. Now try to run, while standing at the same place, and gradually embrace your running frequency, that is momentum should be gradually built up and never in a hush. Generally, this exercise would be completed within 15-20 minutes.
Chinning the bar

It means touching the bar with your chin. Take a bar 2 feet higher than your height or use a thick branch of a tree, a lamp post or projection of a house, and swing/suspend. Such bar’s height can be reduced or increased as per convenience and requirement as used by health clubs or Gyms.
Once you can used to swinging, you should try to raise your body upwards by using strength of your hands and body (as shown in the figure). Gradually raise your body so as to touch the bar with your chin, if possible and then gradually come down, without any jerk. At first practice this exercise for 4-6 times, and then gradually add 1-1, 1-2 steps.
Chest Development

Spread the hands in accordance with the width of shoulders and place both the hands firmly on the corner of a wall. Now draw your chest towards the wall, but do not over do, as you will gradually be able to reduce the gap between your chest and the wall stay in the said position for sometime. Deeply inhale fresh air while you are trying to near the wall, withhold breath as long as you stay there, and exhale gradually while you are returning to the original position.
Note :- While breathing in air (inhaling), your abdomen will bloat and chest contract but while exhaling your abdomen will recede and chest will expand. Always cultivate the habit of breathing through the abdomen. Generally, when inhaling or exhaling only our lungs come into motion, but not the stomach, perfect breathing is that wherein air inhaled with the abdomen and released, exhaled through the lungs. You will understand when you closely watch breathing process of an infant.
* * *

 
2. Barbell Course

Barbell occupies an important place in building up a strong and muscular body, as it imparts an ever lasting strength and sturdiness to the body of the practitioner. Hence barbell should be regularly used by any person who wishes/desires to maintain his strong body, and he always can reduce or increase the number of such exercises as per his physical capability and strength.
Normal Barbell

Keep your arms parallel to the width of your chest, open your hands and hold the barbell and try to raise it parallel to your shoulders, but your hands (from elbow upwards) should remain firmly adhered to your chest. Now gradually bring down the barbell. Repeat the process again. In this exercise hands and wrists should remain active, and rest of the portion should remain firm. Initially you can begin with 8-10 (or even less) exercises per day and continue the practice for some days. Then increase frequency gradually.
Barbell Uplifting

Lift the barbell above the chest (as shown in the figure), then lift the same, with a single jerk, above or up to the height of your head, but do not let your hands bend. Now place the barbell onto your shoulders, and then gradually bring down the same. It is adverse that initially only light-weight barbells is used so that you must get accustomed to it, and also they attain enough strength also bear the higher weight of barbell. Weight should be gradually added in a sustained manner only.
Shoulder Press

Widen your legs, slightly wider then the width of your shoulders and stand erect. Now seek help of some other person to assist you in letting you hold light-weight barbell on the back side of shoulders- (see figure). Then lift the barbell above the height of the head but, while doing so, bend your head forwards, stay in this position for some time and then return to the former position (from where you had initiated). Your body should remain erect and straight, apart from being neutral. This exercise may be repeated 6-8 time and then frequency gradually pushed up.
Squatting

Place a weighty barbell upon the shoulders and then gradually go down and settle on the toes. Then again return to the previous position, keeping your entire body erect, bending only the knees and sitting squatting on toes only (as advised under ‘