Muscle strengthening

body muscles
The human body needs to be healthy and healthy, and the muscles that help us in this, and the body needs strong muscles to help him carry things easily and to practice the daily business without suffering the hardships and fatigue and great effort, as the body becomes stronger endurance as the strength of the muscles and become more Activity and vitality.
The body consists of 639 muscles distributed in the body organs, and these muscles help the body in business and daily things and to strengthen the muscles need to work two programs, one is interested in nutrition, and the second program is concerned with the development of muscles.

Programs to strengthen muscles
Food and Health Program

• Normal and adequate sleep for the body, and doctors and scientists estimate the normal physical sleep of the body seven hours; because the growth hormone muscle called GH activates in the hours of sleep.

• Eat foods that contain high levels of carbohydrate such as pasta, bread, rice, potatoes and olive oil. Oil is very useful for the growth of foods such as seafood, especially tuna, milk and dairy products, beans and eggs. Muscles because they contain natural healthy fats useful for muscles and to enlarge their size.

• Drink water in adequate quantities, men prefer to drink at least three liters per day, and women prefer not to drink at least two liters of water a day.

Sports program for men

• Swimming is more sport that burns unwanted fat and strengthens muscle mass in the body due to the use of all the muscles of the body when swimming.

• Walking and running in the morning, to strengthen the muscles of the shoulders, chest, feet, and thighs.

• Exercise chest and chest exercises, chest exercises are lower chest area down with the hand on the ground with the feet and not bend, preferably this exercise on three rounds in each round ten times, and stomach exercises are lying on the back and stabilize the feet and raise the body up , And this exercise helps to strengthen the muscles of the stomach.

• Weightlifting exercises, you must join a sports club and follow a specific course determined by the supervisor trainer, preferably not to play on equipment and equipment on a daily basis.

Sports program for women

• Exercise on a daily basis.
• The practice of rope jumping exercises, these exercises strengthen the muscles of the shoulders and feet.
• Practice swimming exercises.
• The exercise of the chair, and these exercises are installed arms on the chair seat and get to the ground, repeat the exercise twenty times and strengthens the muscles back.