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Tone Up the Muscles and Build an Attractive Physique

Tone Up the Muscles and Build an Attractive Physique

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Published by ANKUR BARUA
this article promotes appropriate exercises to build up muscle bulk and tone up the body.
this article promotes appropriate exercises to build up muscle bulk and tone up the body.

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Published by: ANKUR BARUA on Jan 07, 2010
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05/11/2014

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TONE UP THE MUSCLES AND BUILD AN ATTRACTIVE PHYSIQUE
ANKUR BARUA, M.A. BASILIO
Department of Community Medicine, Sikkim-Manipal Institute of Medical Sciences (SMIMS), Sikkim,India
Contact Address of the Corresponding Author:
Dr. ANKUR BARUABLOCK EE, No. 80, FLAT No. 2A,SALT LAKE CITY, SECTOR 2,KOLKATA – 700 091.WEST BENGAL, INDIAEmail: ankurbarua26@yahoo.comTel: +91-33-23215586Mobile: +919434485543.
 
TONE UP THE MUSCLES AND BUILD AN ATTRACTIVE PHYSIQUE
Introduction
Many people want to have nice muscle tone and an attractive physique, butthey often do not want to have big muscles and a muscular body. So they justlift lightweights with high repetitions. But this is not very effective, as we needto first build up our muscle bulk before toning them down into good shapes.So, in the first step, we need to lift heavy weight at regular intervals in order toforce our muscles to grow.Once we are satisfied with the size of our muscles, we need to cut our subcutaneous pad of fats for muscles to show up well. This is the second stepto develop nice muscle tone for shaping an attractive physique. However, weneed to have a firm commitment and knowledge to build an attractivemuscular body and develop nice muscle tone. Before we commence weighttraining, we need to warm up and do some stretching exercises.
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Train with Free Weights
 All professional body builders almost exclusively use free weights. At thebeginning of body building exercises we need to concentrate on free weightsand work exclusively with barbells and dumb bells. Free weights recruit manystabilizing muscles for balance and control. That means we shall work a lotmore muscle parts other than the intended ones. This will give rise to littlebumps, striations and definitions all over your body instead of one huge lumpof muscle on your intended muscle. Because of this extra stimulant created,our muscles will grow faster too.
Train with Compound Exercises
We should always try to incorporate as many compound exercises aspossible to our routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, greater muscle massis involved. Involvement of greater muscle mass is equivalent to work withheavier weights. Heavier weights mean encouragement of greater musclegrowth. Greater muscle growth means more tone to your muscles. Theexamples of some excellent compound exercises are the Squat, Deadlift,Chin ups, Dips, Bench press, Barbell Press, Lunges and Bent-Over BarbellRow.
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