how to effectively mark the muscles of the arms

The World Health Organization (WHO) defines physical activity as “any physical movement produced by skeletal muscle and associated energy expenditure”.

According to the highest health authority, regular physical activity helps prevent and combat non-communicable diseases such as heart disease, stroke, diabetes and various types of cancer. They also help prevent high blood pressure, maintain a healthy weight and improve mental health, quality of life and well-being.

The United Nations (UN) body recommends the following physical activity guidelines Adults aged 18 to 64 who think they:

  • Do moderate-intensity or vigorous-intensity muscle-strengthening activity that engages all major muscle groups two or more days per week.
  • Extend moderate aerobic physical activity beyond 300 minutes, perform intense aerobic physical activity for more than 150 minutesSo, do an even mix of moderate and vigorous activity throughout the week for additional health benefits.
  • Limit the time you spend doing sedentary activities. Replacing time spent in sedentary activities with physical activity of any intensity (including low intensity) is beneficial to health.
  • To reduce the harmful effects of a sedentary lifestyle, All adults and older adults should try to increase their moderate-to-vigorous physical activity beyond the recommended levels.

In this order, there are several ways to get the body going, one of which is training to strengthen muscles. Areas of the body that are more difficult to mark include the arms, which are made up of the biceps and triceps, two muscle groups.

The nutrition and wellness portal health180 recommends a series of exercises that can help mark them at home, yes the results will be seen depending on the stamina the person has to perform them.

The first exercise is to stand with your back to a chair, bring your arms behind you and lie on the seat with your knees bent at 90 degrees, later lowering your hips and using your arms with all your strength to lift . Performing three sets of 20 reps will help eliminate triceps flaccidity.

Push-ups are one of the most common exercises to strengthen your arms. To perform them, you must lie face down on the floor, place your hands on the floor at shoulder height, bring your feet together, and lift your body. Then the arms have to be bent again and again, causing the body to go up and down in three series 20 times. During this exercise, it is also recommended to dip the abdomen, this will help strengthen it.

For the third exercise, you will need a pair of 10- or 20-pound dumbbells or two plastic bottles filled with sand. health180 explain what The person should stand with their legs shoulder-width apart and hold the dumbbells in their hands. Then you should raise your arms, bring the dumbbells to your sides, and then direct them forward and return to the starting position, repeating the exercise in reverse order. Four sets of 20 repetitions are performed.

The fourth and final exercise that the portal suggests to be able to mark biceps and triceps also uses dumbbells. While standing, the person takes the dumbbells in their hands and raises them overhead with their arms outstretched, then bends until they bring the dumbbells up to their neck and raises them again. There are four sets of 20 reps.


When people play sports or engage in any type of physical training, one of the first words that comes to light is potassium, a mineral that the body needs to function normally. In this sense, the avocado provides the body with significant amounts of this mineral, which, together with vitamins C, E and K, makes it a source of antioxidants and other elements necessary for the body’s metabolic processes.

“It’s a box of coins, and that makes it a versatile, rich food with many health benefits,” says Mexican nutritionist Samantha Villaseñor. For years, the banana has been waving the flag for being the food that provides the body with the most potassium, and gradually the avocado is gaining ground. A 100 gram serving of avocado contains 14% of the recommended daily amount of potassium, while this amount of bananas would only have 10%.

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