How to Tone Your Muscles


How to Tone Your Muscles

If you have spent hours pushing a metal weight machine at the gym or doing those countless pushups every day, and still do not get the results you want, well it is time to revise what you know about toned muscles and a lean body. Building good muscles is a must, especially if you want to boost metabolism and build strong bones.
Here are some sure-shot ways to get leaner and strong. Keep your muscles well-toned with these exercises.

Do Monkey pushes

Place your hands directly below shoulders and get into the push-up position. Maintain the body in a straight line from head to heels. Push through the toes and hop forward, while keeping core tight, and land gently with feet on the outside of hands. Now, go back to starting position and bend your elbows while keeping them close to the body.

Triceps down dog

Strengthen your upper body, shoulders, biceps and triceps. Bend elbows to lower down from the plank position, and as far as you can. Hold for some time before straightening them. Lift your hips up and push back into Down Dog position. Press your heels toward the floor before returning to plank. Repeat the entire sequence ten times.

One-leg rear-delt raise

Take 5- to 8-pound weight in each hand and hold on to them keeping the palms facing in. Now, bend forward at the waist and lift the leg back so that it is in line with the torso. Let the arms hang while flexing shoulder muscles. Raise the weights out to sides until your arms lie parallel to the floor. Lower arms and do at least o 15 reps.

Opposite arm & leg lift

This exercise strengthens and tones your upper body, lower body, shoulders, biceps, and triceps, as well upper and lower back. Get down on your hands and feet, knees under hips and the hands under shoulders. Place your right arm forward and stretch your left leg back. Hold for a couple of seconds before releasing and repeating with the left arm and right leg.

A good diet

When it comes to a well-toned body, just performing the right exercise is not going to be enough. Couple them with the proper diet and by eating the right nutrients. When you perform those strenuous exercises and every time you curl or press, your muscles undergo microtears in the fibers. Thus, it is essential to provide the right nutrients to your body to help rebuild and strengthens your muscles. Experts identify certain vitamins and minerals as a menu for the muscle. It is very essential to get Vitamin B, C, D and E as well as calcium and magnesium in your daily intake. Vitamin C is present in all fruits and vegetables and supports the muscles’ needs for oxygen and nutrients. Vitamin D is required for muscular function, and growth, and you can get adequate D through sun exposure. An excellent source of vitamin E can be found in almonds that provide protein, healthy fats, and fiber, and helps the muscles to recover fast. Vitamin B plays a role in protein metabolism and energy production as well as maintaining healthy nerves. Get it from foods such as eggs, lean meats, nuts, leafy greens and lean meats. Magnesium deficiency can lead to muscle cramps and soreness, and you can find magnesium in, nuts, spinach legumes, and whole grains.

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  1. How to Tone Your Muscles If you have spent hours pushing a metal weight machine at the gym or doing those countless pushups every day, and still do not get