Contents
Eat carbohydrates
Carbohydrates are important to strengthen muscles , as is the importance of protein, as they provide the body with energy, according to what Rob Skinner said, so you should be careful to eat complex carbohydrates, such as: bread, whole grains, rice, and oats, with care. Avoid simple carbohydrates, such as: sugar, and soft drinks. [1]
Get some rest
Ensure that each muscle group is rested for at least 24 hours, preferably 48 hours or more before exercising again, as muscle rest is important for its growth and strengthening, while making sure to sleep adequately at night every day, as the body gets up during sleep By producing hormones that stimulate protein synthesis. [2]
Eat protein
Care should be taken to eat amounts of protein on a daily basis, so that it is recommended to eat about 1.6-1.7 grams of protein per day, for every kilogram of body weight, taking into account the need to choose a variety of protein sources, so that adequate quantities are obtained from all Essential amino acids, and the amino acid leucine is very beneficial for muscle growth, and foods that contain protein: poultry, eggs, fish, nuts, and legumes. [2]
Lifting weights
Lifting weights strengthens the hand muscles, and that is by lifting a dumbbell or barbell, or by using a machine to choose the weight that can be lifted 8-12 times in a row, taking care to keep the elbows stable on the sides when carrying the barbell or dumbbells, and not to move them When lifting the weight, the weight can be reduced to do the movement properly, and the hand grip machine can be used, as it works to strengthen the hands and forearms. [3]
Perform push-ups
Push-ups start with the body being parallel to the ground, then lower it, bending the elbows until the chest touches the ground, and then return to the starting point, and repetition, and the strength of the exercise can be reduced, by placing the knees on the ground. [4]
References
- ↑ TIMOTHY ONKST (11-9-2017), "What to Eat to Get Bigger Arms" , www.livestrong.com , Retrieved 20-1-2018. Edited.
- ^ A b RASHELLE BROWN (11-9-2017), "How To To the Make Your Arms Really the Fast of Big" , Www.livestrong.com , Retrieved 20-1-2018. Edited.
- ↑ Tom Valeo, “Strength Training: Building Arm Muscles , ” www.webmd.com , Retrieved 20-1-2018. Edited.
- ↑ Melissa Freeswick (15-1-2015), "A Killer Arm Workout You Can Do At Home" , www.prevention.com , Retrieved 20-1-2018. Edited.
