Eat protein in sufficient quantities
Large amounts of food and drink should not be consumed to build and strengthen muscles as some believe, because these foods will turn into fats, and therefore this will not help to build muscles, so the individual must meet the daily needs of his body from food to stimulate muscle growth, where the body needs about 0.8 grams of protein per 0.45 kg; that is, if the individual weighs 68 kg, he needs to eat about 120 grams per day, and foods rich in protein: beef, eggs, poultry, and seafood.
Super man workout
This exercise can be performed to strengthen the abdominal muscles by:
- Lie on the stomach, put a folded towel or a small pillow under it, and put another under the knees. You can also use a towel under the head, then tighten the abdominal muscles.
- Lift the right arm parallel to the ground, and hold this position for three times, taking a deep breath, then lowering the right arm, and repeating the exercise in the same way with the left arm.
- Raising the right leg parallel to the ground, counting three times, taking a deep breath in it, then lowering the right leg, and repeating the same way with the left leg.
Exercise can be performed to strengthen the abdominal muscles, by:
- Lie on the back with the knees bent, keeping the back in a neutral position, i.e. not arched or very pressed to the ground.
- Avoid tilting your knees straight and tightening your abdominal muscles.
- Lift the hips parallel to the ground, until they are parallel to the knees and shoulders, and hold this position for a period, then take a deep breath three times.
- Return to the starting point, and repeat the exercise.
Burning belly fat
Abdominal muscles can be built and strengthened by reducing belly fat, by doing various exercises, such as running, brisk walking, swimming, or biking for 30 to 45 minutes.
According to the Center for Disease Control and Prevention, adults should have 7-9 hours of sleep a night. For strengthening muscles, you should sleep well to keep the body active during exercise.