Preparation of the body
Before starting any activities and exercises to strengthen the body must be able to do these exercises, by experimenting without the weight and weights that can tear the muscles in the event of the body can not carry, and should be graduated from the exercise easier to even harder under supervision Trainers and experts working in sports halls, schools to maintain body safety, get the best results. [1]
Exercise resistance exercises
The exercise of weight-bearing and weight-free resistance exercises and the use of gym weights in gymnasiums are the best and most effective way to get strong muscles. One study in the European Journal of Sports Science suggests that one gram of carbohydrates and 10 grams of carbohydrate Protein per kilogram of body weight as soon as exercise and weight lifting exercises are completed to rebuild the glycogen depleted muscle. [2]
Maintain the diet
The diet plays an important role in strengthening the muscles of the body, such as the role of resistance exercises. Therefore, people who seek strong muscles and a healthy body should add protein, complex carbohydrates and healthy fats to their diet routine for the following health benefits:
- Helps to repair body and muscle tissues.
- Complex carbohydrates, including fruits, vegetables, and whole grains are supplied with energy.
- Provides vitamins and minerals essential body energy that helps to rebuild muscles.
- Healthy fats reduce harmful fats in the body and restore the hormone balance in it.
Sleep must be taken at least seven to eight hours a night for stronger and harder exercises the next day. If a person can not sleep, For eight hours at night he can take a nap for 45 minutes during the day to make up the difference. [4]
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