How to build huge muscles

Eat protein
A 20-gram protein intake after exercise, as well as half an hour before sleep, increases normal growth, according to a new study in the journal Medicine & Science in Sports & Exercise. , You have to know that you can get 20 grams of protein by eating 198 grams of Greek milk, and if a person does not prefer to eat Greek milk can be replaced with two cups of low-fat milk. [1]

Exercise regularly
Large muscles can be built by regular exercise. This requires knowing the appropriate types of body exercises through the individual training plan, noting that failure to adhere to a schedule for exercise will not make any significant progress. Therefore, strength exercises should be practiced for at least Three to four times a week, and rotation in the upper and lower parts of the body is assumed; the muscles have sufficient rest during the rotation period, allowing for muscle repair, growth and strength. [2]

Exercise of the four parties
Strong muscles can be performed by performing a four-legged exercise, which can be performed as follows: [3]

• Place the hands and knees on the ground so that the hands are below the shoulders level and straight.

• Parallel head and neck with back, then tighten the abdominal muscles.

• Lift the right hand on the ground, extend it forward, and continue on this case until taking 3 deep breaths, repeat the operation with the left hand.

• Lift the right leg to the ground, tighten the trunk muscles; to balance, stay on this case for 3 deep breaths, repeat the operation on the left leg.

• Note: Exercise can be increased by lifting the left arm with the right leg at the same time, as is the right arm with the left leg.

Commitment to dietary diets
It is recommended to eat about 5-6 small meals and healthy every day; so as to strengthen the body to perform special exercises; because eating enough healthy foods allows the muscles to get energy, and thus increase the sense of activity, and reduce the intake of snacks, The need for a healthy diet that includes fat-free proteins, complex carbohydrates, healthy fats, vitamins, avoid sugary foods, and salt; to prevent water retention and increase fat.