Increasing muscle mass is one of the proposed objectives of many people when doing physical activity. To obtain good results it is important to have a diet and training plan focused on this purpose.”
There are two things that mainly stimulate muscle growth: a structured (and progressive!) training plan and a diet rich in protein”, explains the sports portal Runtastic.
For some people the biceps and triceps are one of the parts of the body that they prefer to train with more effort to improve their appearance. That’s why, The universe highlights several exercises that can be included in the routine of both muscle groups:
biceps
- Concentrated: This exercise helps to work the biceps in a concentrated way. The ideal is to use a dumbbell that has a bearable weight, but that effort can be made.
- alternating curl: In this exercise, the dumbbells must be alternated when going up. This exercise works “the long supinator muscles, anterior brachialis, brachial biceps, anterior deltoids, and a bit of the coracobrachialis and the clavicular bundle of the pectoralis major,” he explains. The universe.
Exercising should not only be an objective to improve physical appearance, but should also be seen as a key tool to maintain and improve health, while preventing diseases. In the world, people are not aware of what exercise represents, since “1,400 million adults, that is, more than a quarter of the world’s population, do not even reach a sufficient level of physical activity. The figures show that one in three women and one in four men do not perform the minimum exercise necessary to maintain a good state of health.according to data from the World Health Organization.
This entity points out the positive effects of physical activity on the human body:
- Physical activity has important benefits for the health of the heart, body and mind.
- It contributes to the prevention and management of non-communicable diseases, such as cardiovascular diseases, cancer and diabetes.
- RReduces symptoms of depression and anxiety.
- Improves reasoning, learning and judgment skills.
- Ensures the healthy growth and development of young people.
- Promotes general well-being.
Five proteins to increase muscle mass
When it comes to gaining muscle mass, protein-containing foods are key, and the list includes meat, eggs, and some legumes like beans.
Pollo: Chicken meat is rich in protein and provides little amount of fat, so including it at lunch or dinner, combined with adequate exercise, might promote muscle hypertrophy. The ideal is to prepare it on the grill and avoid sauces and mayonnaise.
Red meat: Red meat, in addition to being rich in protein, contains iron, an essential mineral that is part of red blood cells, which are the cells that are responsible for transporting the necessary amount of oxygen to the muscles during physical activity.. Iron deficiency can cause weakness and fatigue, says the portal your health.
Salmon: In addition to being rich in protein, salmon contains a significant amount of omega 3, a healthy fat that has an anti-inflammatory effect on the body, improves blood circulation and prevents loss of muscle mass.
Eggs: Eggs, especially the white, favor the increase in muscle mass, since they It is one of the foods with the most complete protein and most easily absorbed by the body.
Dairy: Milk and its derivatives are a valuable source of protein of animal origin. The important thing is to consume these foods without cream and low in fat.
It is also important to include in the diet other products of plant origin such as avocado, a fruit that provides fat. In addition, it is rich in vitamin E, which helps improve endurance and muscle strength, while promoting muscle recovery following training.
The banana is also key, because in addition to being rich in carbohydrates, essential when doing some type of muscle training, it contains three fundamental nutrients for the muscles: potassium, magnesium and calcium.
