How to strengthen the muscles of my body

Exercise strength exercises
It is recommended to exercise strength exercises that contribute to the body's basic muscles, such as: abdominal muscles, muscles around the pelvis, and muscle back, [1] Here is how to perform some exercises strength:

• Exercise abdominal muscles:The exercise is performed by lying on the back and placing the feet on the wall, taking into consideration the bending of the knees and hips at an angle, tightening the abdominal muscles, lifting the head and shoulders from the ground to prevent neck fatigue, placing the hands on the chest in reverse, taking a deep breath for three seconds, Then return to resting position and repeat exercise. [2]

• Bridge Exercise:The exercise is performed by lying on the back, taking into account the bending of the knees and maintaining the position of the back in neutral, non-curved and uncompressed on the ground, while avoiding the slope of the hips, and tighten the muscles of the abdomen and then lift the hips from the ground until the body in a straight line between the knees and shoulders, Deep for three seconds, then return to rest position and repeat exercise. [3]
• Superman Exercise:The exercise is performed by lying on the abdomen with a small pillow or towel wrapped under the hips with the aim of supporting the back. A folded towel can be used to support the head, then tighten the abdominal muscles, lift the right arm from the ground and take a deep breath for three seconds, Exercise with the left arm, then lift the right leg off the ground and take the same deep for three seconds, then lower it and repeat it with the left leg. [4]

         Follow a healthy and integrated diet pattern
The food pattern plays an important role in strengthening the healthy body. It is recommended to include the proteins necessary for growth, build and repair damaged muscles and tissues, complex carbohydrates, vegetables and fruits, whole grains that give the body energy, vitamins and minerals essential to muscles, healthy fats that maintain hormonal balance in the body, And helps to lose fat, and the most prominent foods that contribute to increase muscle strength: [5]

• Eggs: Egg is a rich source of protein and iron necessary to transport oxygen to the blood and then to the muscles, low in calories, contains healthy fats beneficial to heart health.

• Green leafy vegetables are a rich source of vitamins and minerals, such as A, H, D, K, calcium, iron, magnesium, and an energy source to nourish muscles to perform their functions and restore stored glycogen after exercise. Spinach, turnips, and lettuce.

• Fat-free meat, such as chicken breasts and beef, provide the body with the amino acids necessary to build the protein needed to build muscle growth, and accelerate the recovery period after exercise.

         Other ways to strengthen muscles

Other methods are available to increase the body's muscles, including: [6]

• Take a break after exercising.

• Drink plenty of water during the day, up to 3 liters of water for men and 1.5 to 2 liters for women. Water plays an important role in preventing dehydration and helps rebuild muscles.