Foods Do Not Give Up if You Want To inflate Your Muscles + Amplification Program
Muscles are the tissue responsible for transforming the body's energy into motion. Muscle exercises, muscles, proteins and what are among the areas of fitness that are talked about so far, and after many years of studies, there are still some contradictions between experts on several issues related to exercise, which aims to strengthen and develop muscle size. However, pay attention to the five misconceptions about muscle building that are common, have been examined and there is agreement among the experts as to its inaccuracy and truth.
The first belief: slow action of the muscle does not build large muscles This belief is wrong. Many people who exercise in gyms see those sitting on one of the machines and repeat the movement they want as quickly as possible, at a very fast pace and with very heavy weights. An exercise of this type usually ends in about half a minute. Here lies the mistake. Numerous studies in this area show, indisputably, that during the repetition of movements in a particular exercise the weight should be raised slowly and cautiously, but this is not enough, the reverse process (weight mode) should be performed at a slow pace.
There are two good reasons for this, the first lies in the motor units of the muscle. Slow repetition and caution occupy more kinetic units in the muscle and thus affect the more extensive parts of this muscle. Thus the muscle size is strengthened and developed. The second reason lies in the risk of injury during exercise quickly. The faster the movements are carried out, the more we lose control of the movement and increase the risk of injury.
Second belief: Additional consumption of protein builds muscle
It is true that the combination of strength exercises and protein consumption is a successful recipe for building a strong and large muscle mass. Proteins are the building blocks of basic muscle. But it is important to know how much protein should be consumed in the day and not to exceed this amount, because the excess protein is analyzed for amino acid and nitrogen, which are secreted out of the body or converted into sugars stored in the body.
How much protein should be consumed?
The amount of protein needed by people who do not exercise is 0.8 grams of protein per kilogram of body weight per day. People who practice non-aerobic exercise, which aim to strengthen and develop muscle mass, can consume between 1.6 and 2 grams of protein per kilogram of weight, but this is provided they are healthy and a daily diet rich in vitamins, minerals and important food compounds For the proper activity of the body.
Belief III: Muscle extension prevents injuries
A study was conducted at the Center for Disease Prevention in the United States on more than 350 papers and an article on the relationship between muscle extension and injury during exercise. The study concluded that stretching the muscles before starting exercise had little effect on injury prevention.
Muscle extension helps to improve flexibility and expand the range of motion, but the problem is that most injuries occur in the natural area of movement. Muscle extension and heating are an important and decisive compound in strength exercises. This can prevent injury by increasing blood flow to the muscles and preparing them for close exercises. Muscle flexibility also helps prevent injuries. To summarize, keep stretching and warming the muscles, this is an integral part of each exercise. However, remember that most of the injuries related to strength exercises occur in the natural area of the movement, so keep your level of exercise appropriate and perform the various movements correctly.
Fourth belief: Only free weightlifting contributes directly to muscle building .
This is a common belief, but it is inaccurate. It is possible to build muscle well, so that it becomes large and powerful, by sports equipment and without free weightlifting. The great advantage of free weights lies in their ability to expand the range of motion and to operate a greater number of motor units in the muscle. The disadvantages of free and careful movement lie in the risk of injury which increases the risk of injury when using different sports equipment, in which the areas of movement are predefined. Sports devices reduce the risk of injury, but operate on less motor units.
Fifth belief: Stopping exercise leads to the transformation of muscles into fat
This belief is wrong. Muscles and lipids are quite different types of tissue, and there is no logic in believing that a certain tissue can be transformed into another physiological tissue. Stopping exercise leads to lower muscle mass. They lose their size and shrink. When calories and fats are not kept properly, the fat cells begin to grow and fill the place where the muscles had been.
The best foods to build strong muscles: -
1-Beef: Fat-free is an important source of muscle-strengthening protein, as well as iron and zinc, which help to form red blood cells and protect body tissues from dandruff and damage, so it is a staple food necessary to form strong muscles.
2 - Chicken breast: from low-fat meat and easy to digest, and contains a good amount of protein is important to strengthen muscles, so it is recommended meat for athletes to get how much protein needed for the body.
3-Turkey is one of the great sources of protein, vitamins and minerals, with a small percentage of fat, it is a successful choice to strengthen muscles.
4-Egg: A good source of protein without gaining excess calories, which is a high-value food saturated with its various amino acids, as well as iron and vitamins that work to build the muscles of the body properly, and eggs are rich in selenium and anti Oxidation that prevents tissue damage which maintains muscle integrity and strength.
5-Yogurt Yogurt: Contains a low percentage of carbohydrates with a good proportion of protein and both contribute to the growth of strong muscles tight, and the proportion of carbohydrates in the yogurt works to increase the levels of insulin in the blood, which works to not feel tired and tired while performing muscle-strengthening exercises .
7 - Olive oil: rely on it to get the necessary amount of fat needed by the body to prevent muscle from vulnerability and weakness, and olive oil contains monounsaturated fats with vitamin E, which help prevent the cracking of tissues and weakness, so it plays a role No matter how strong muscle building.
Almond Almond: Contains a high proportion of vitamin E, which is absorbed by the body quickly, which stimulates the cells of the body tissues and prevents them from oxidation, which strengthens the strong muscles and protects them from damage.
Tuna is an important source for obtaining the body's essential omega-3 and lexin muscle. Sports medicine has proven that omega-3 fatty acids contribute to muscle building and formation. Fish oil reduces inflammation and muscle mass, giving the opportunity Performs the exercise without feeling tired and stress which strengthens the muscles, it also helps to burn fat.
10 - Coffee Coffee: moderately ingested gives the decomposition of activity and energy and relax the muscle mass, which increases the ability of the body to perform sports without fatigue and fatigue, so drinking coffee before exercise increases the ability to exercise exercises that strengthen the muscles and beneficial to the body.
First: Exercises the muscle of the forearm: the benefits of that exercise increase the strength of the grip and get better results in the performance of exercises and pressure and helps exercise to increase the size of the muscles of the forearm and says exercise by pulling the cables behind the horse with one arm stand, but the cable tightening device and then adjust Low-level cable machine to take the shape of D and then to the back of the device to the back of the device with the extension of the waist completely holding the handle with one of the hands with the scrap on the non-full elbow and stand on the position for three seconds as shown in the picture.
Second: curved bridge exercises: Exercise shows great effectiveness in working on the muscles of the stomach and climb to the hips up to the highest levels if keeping the muscles of the abdomen in a tight position for three seconds strengthens the exercise head muscles of the stomach.
Third, chest compression exercise Yosh Ab: One of the most common exercises in tightening the chest muscle is to put the hand on the ground with the descent slowly and then rise with repetition of movement from ten to twenty times and then take a break and repeat the exercise 10 times.
4 - Exercise muscle Tari: Need this muscle to a great effort because it is responsible for the balance of the shoulder joint with elbow flexion at the elbow and the best exercises Exercise EZ Bar is the bar Zagazaj .
Fifth, the exercise of the muscle Bay: is the muscle of the front arm, which is one of the most prominent muscles in bodybuilding and those interested in physical fitness there are many instructional videos for that muscle and better to have a coach to train them.
The best sports to strengthen the muscle Sparrow is not need to coach all the time as soon as the education can exercise whenever you want to swim strengthens all the muscles of the body and do not need a trainer to strengthen each muscle on my own.
The best foods for muscle growth and strengthening:
We also know that muscle growth is important for the health of the body, so the body needs some amino acids, glycogen, carbohydrates, protein and nutrients to soak the growth of those muscles in a strong and effective and here are the best foods to promote it:
First / mackerel: Atlantic Ocean fish is a fish with protein and fatty acids and its consumption mainly helps muscle growth with exercise.
Pineapple: The pineapple provides vitamins, minerals and nutrients so it is very important to eat pineapple after exercise to help in the process of strengthening and building muscle.
Third: Sunflower seeds: A basic source of protein that can be consumed as a snack that works on muscle growth to contain the same large protein.
Broccoli: Rich in fiber and helps muscle growth because of its richness with vitamins A and B and the complex substances necessary to build the body.
Fifth: Egg is a great source of proteins and eating two eggs per day helps to build muscle strong.
There are many and many other foods such as olive oil, mushrooms, ginger and turmeric, and we chose to know the elements ..
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