How to strengthen my muscles

Muscle strengthening

Get strong muscles can be done through some daily effort in the exercise of muscles in addition to follow the health systems in food and daily habits whose primary goal is to maintain the health of the body, and helps strong muscles in helping to perform hard work without feeling tired and tired, And the prevention of many diseases, the most important signs of early aging.

Types of muscles

• Voluntary muscles, such as the muscles of the head, limbs and trunk. * The involuntary muscles, or smooth muscles are not connected to the skeleton and surround the hollow organs such as the trachea and intestines.

• The muscle of the heart is an involuntary muscle, although it approaches in its structure of voluntary muscles.

The muscles can be strengthened directly through exercise. The involuntary muscles and the heart muscle are strengthened by the improvement of body health and healthy eating habits.

Exercise

• Exercise: It is one of the best exercises that help to strengthen the muscles of the upper body and the torso and increase the strength in general, and you do not need to carry out a set of exercises mind but to a high and strong enough to hang them, and there are different types of exercises can be performed On a daily basis you will notice the difference clearly on the muscles of the arms, shoulders, upper back and chest.

• Jogging and swimming exercises: These exercises have great benefits to both leg and arm muscles and to increase the density of the biceps in general, and these exercises help to burn excess fat in the body and increase strength in a manner.

• Abdominal exercises: It is one of the most important exercises neglected by many people, but these exercises reflect the extent of physical strength in the person because the muscles of the abdomen is one of the weakest muscles in the body and strength of the structure of the body and the general form, and the best exercises abdominal crushing exercise and be spread and install The legs and trunk lift up with repetition and can be performed in reverse by raising the legs to exercise the lower muscles of the abdomen.

Foods to increase muscle strength

There are many foods that contribute to increase muscle strength and commitment to exercise, and those foods:

• Mackerel: It is a kind of oily fish that resembles tuna and is rich in proteins and fatty acids that contribute to proper muscle growth.

• Sunflower Seeds: Sunflower seeds contain high amounts of plant proteins to the extent that a quantity of sunflower seeds can be taken as a snack.

• Olive oil: Contains many essential nutrients of the body, and can be added to most types of food, especially authorities, which are the most important dishes for people who work to strengthen their muscles.