Contents
Doing exercises
There are many exercises that help the appearance of stomach distortions, and we mention the following:
Bridge exercise
The exercise can be done through the following steps: [1]
- Lying on the back with the knees bent, keeping the back in a neutral position. So that it is not bent or pressed to the ground.
- Tighten the abdominal muscles, and avoid bending the knees.
- Lift your hips off the ground until they are aligned with your knees and shoulders, and stay in that position for long enough to take a deep breath three times.
- Return to the starting point, and repeat the exercise.
Stomach exercise
Emphasis on stomach exercises that strengthen all areas of the stomach; This is to ensure that the abdomen is fully reached , and among the exercises that can be practiced are: hanging in a tube in the air and lifting the legs up, or extending the knee forward and joining it towards the abdomen, and exercising cycling. [2]
Compound exercises
Compound exercises contribute to an increase in muscle mass throughout the body, including the abdominal muscles , so that compound exercises focus on more than one muscle at a time, and thus rapid muscle growth, such as: pressing with dumbbells to the chest muscles, or pressure by lifting Weights for shoulder muscles, squatting, and weight bearing, taking into account the repetition of the exercise from ten to twelve times. [2]
Eat adequate amounts of protein
You should avoid eating large amounts of food; This is because these foods will turn into fats, which hinders the process of building muscle, but what the body needs to meet its daily needs to stimulate muscle growth, and the body needs about 0.8 grams of protein per 0.45 kilograms of body weight, that is, if the body weight is 68 kilograms. It needs to eat about 120 grams of protein daily , and among the protein-rich foods: poultry, beef, eggs, and seafood, in addition to that, protein supplements can be taken if not getting enough protein in the diet. [3]
enough sleep
According to the CDC, adults should get 7-9 hours of sleep a day at night. This is to strengthen the muscles, and revitalize the body during exercise. [2]
References
- ↑ "core-strength" , www.mayoclinic.org , Retrieved 2018-5-5. Edited.
- ^ A b v KEVIN RAIL (2017-12-11), "How To Quickly To the Build Abdominal Muscles" , Www.livestrong.com , Retrieved 2018-5-5. Edited.
- ↑ Curt Pedersen, “5-fitness-and-nutrition-hacks-to-build-muscle” , www.lifehack.org , Retrieved 2018-5-5. Edited.
