💪 MUSCLE GROWTH BASICS
PAGE 1 OF 5 — MEET YOUR MUSCLES
600 HELPERS
YOUR BODY'S MOVERS
You have more than 600 muscles all over your body, and they are the parts that let you move. Muscles are made of bundles of thin threads called fibres, packed together like a bundle of straws. When your brain sends a signal, the fibres pull on your bones and your body moves. Every smile, jump, and high five is your muscles doing their job.
⚡ DID YOU KNOW?
The strongest muscle for its size is your jaw muscle, and the busiest muscles of all are the tiny ones that move your eyes.
FLEX!
MADE OF FIBRES
🧵 Thin fibres bundled together
💥 They pull to make you move
💥 They pull to make you move
PULL POWER
🦴 Muscles tug on your bones
🤝 They work in pairs to bend and straighten
🤝 They work in pairs to bend and straighten
PAGE 2 OF 5 — THE CHALLENGE
WORK IT HARD
EXERCISE MAKES TINY TEARS
When you give your muscles a tough job, like climbing, pushing, or lifting something heavy, the fibres get stressed and form tiny tears. This sounds scary, but it is a normal and healthy part of getting stronger. The little tears are far too small to see or to hurt you. They are simply a signal that tells your body it is time to make those muscles tougher.
PUSH!
PUSH
🙌 Push-ups challenge your arms
🧱 Pushing works the chest too
🧱 Pushing works the chest too
PULL
🧗 Climbing makes you pull hard
💪 Your back and arms get stronger
💪 Your back and arms get stronger
CARRY
🎒 Carrying weight works your legs
🦵 Squats and hopping help too
🦵 Squats and hopping help too
PAGE 3 OF 5 — THE REPAIR CREW
PROTEIN POWER
🥚 Eggs, beans, and milk give protein
🐟 Fish, nuts, and chicken do too
🐟 Fish, nuts, and chicken do too
BUILDING BLOCKS
🧱 Protein acts like tiny bricks
🔧 The body patches each tear
🔧 The body patches each tear
REPAIR TIME
BIGGER AND STRONGER
After exercise, your body gets busy fixing those tiny tears, and it uses protein from your food as the building material. Here is the clever part: it does not just repair the muscle back to how it was. It makes the fibres a little thicker and stronger so they are ready for next time. This is why eating good food after being active helps you grow.
⚡ DID YOU KNOW?
Protein is found in eggs, beans, milk, fish, and nuts. Your body cannot store extra protein for long, so you need some every day.
REBUILD!
PAGE 4 OF 5 — GROWTH HAPPENS AT REST
SECRET INGREDIENT
MUSCLES GROW WHILE YOU REST
Here is a surprise: your muscles do not actually grow during your workout. They grow afterwards, while you are resting and especially while you are asleep. During sleep your body does its best repair work, fixing fibres and making them stronger. That is why a good night of sleep matters just as much as the exercise itself. Rest is not lazy, it is part of getting strong.
ZZZ!
SLEEP WELL
😴 Most repair happens in sleep
🌙 Aim for 9 to 11 hours a night
🌙 Aim for 9 to 11 hours a night
REST DAYS
🛌 A rest day lets muscles recover
🔁 Then they are ready to work again
🔁 Then they are ready to work again
BE PATIENT
📅 Strength builds over weeks
🌱 A little practice often is best
🌱 A little practice often is best
PAGE 5 OF 5 — BUILD STRONG
THE WHOLE RECIPE
YOUR MUSCLE RECIPE
Now you know the full recipe for stronger muscles. First you challenge them with active play and exercise, which makes tiny tears. Then you feed your body protein so it has building material. After that you rest and sleep so the repair crew can work. Do this again and again and your muscles grow bigger and stronger. Strength is not magic, it is just effort, food, and rest working as a team.
STRONG!
KEEP IT UP
🤸 Play and move most days
🥛 Eat good food and drink water
🥛 Eat good food and drink water
REMEMBER
💪 KEY FACTS
Exercise makes tiny tears in muscle fibres, and protein plus rest repairs them back bigger and stronger than before.
🧵 Muscles are made of bundles of fibres
🍳 Protein gives the building blocks
😴 Muscles grow during rest and sleep
🍳 Protein gives the building blocks
😴 Muscles grow during rest and sleep
🧠 QUIZ TIME!
MUSCLE GROWTH BASICS · 5 QUESTIONS
QUESTION 01
What are your muscles made of?
QUESTION 02
What happens to muscle fibres when you exercise hard?
QUESTION 03
Which nutrient does your body use to repair muscles?
QUESTION 04
When do your muscles mostly grow?
QUESTION 05
What is the full recipe for stronger muscles?
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