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Ƙayyade tsokoki | Horo da Kari

yadda ake cimma ma'anar tsoka
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A ma'anar tsoka za a iya samu ta hanyar wasu halaye masu sauƙi da za a yi amfani da su a cikin rayuwar yau da kullum, ayyana tsokoki da kuma ta hanyar isasshen abinci mai gina jiki, aikin motsa jiki na musamman da kuma amfani da su kari.

Amma yadda za a samu don ayyana tsokoki yadda ya kamata? Daga yanzu za ku san wasu muhimman batutuwa kan yadda za a aiwatar da hakan da kuma cimma sakamakon da ake so.

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Horon ma'anar tsoka da kari
Horon ma'anar tsoka da kari

Yadda ake cimma ma'anar tsoka

Kamar yadda aka ce, yana yiwuwa a cimma abin da ake so ma'anar tsoka ta wasu halaye, kamar abinci mai wadatar furotin ko abinci na anabolic.

Ayyukan motsa jiki na yau da kullun kuma wata babbar hanyar samun nasara ce Gina tsoka da sauri kyakkyawar ma'anar tsokoki, tare da yin amfani da kayan abinci.

Sanya duk waɗannan a aikace tare, za a sami sakamakon da sauri da kuma ƙarin garanti.

yadda ake cimma ma'anar tsoka
yadda ake cimma ma'anar tsoka

Nau'in motsa jiki da aka nuna

Da yawa horo don ma'anar tsoka zai iya taimakawa wajen karuwa ma'anar tsoka, amma a koyaushe akwai waɗanda suka fi dacewa sosai saboda suna aiki da tsokoki ta hanya ta musamman.

Mafi yawan shawarar sune:

  • Turawa (zuwa sama)
  • Hip lift da madaidaiciya abdominis (zuwa yankin ciki)
  • Zurfafa squat (na ƙasa)

Jerin ma'anar tsoka a cikin dakin motsa jiki

A aikace, akwai jerin motsa jiki waɗanda ke kawo sakamako mafi kyau. jerin don ma'anar tsoka kuma yana da mahimmanci a san abin da suke.

Mafi kyawun tsarin motsa jiki don wannan dalili shine:

  • Saitunan rage yawan maimaitawa (da riba mai nauyi) kamar "10-8-6" da nauyi (10kg, 12kg, 14kg)
  • Saitunan 4 tare da 8 ko 10 reps
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Sauran zaɓuɓɓukan motsa jiki don ma'anar tsoka

Baya ga waɗannan jerin da shawarwarin motsa jiki don ma'anar tsoka, wasu da za su iya kawo kyakkyawan sakamako sune:

  • jujjuyawar lumbar
  • abs
  • Triceps na Faransanci da Dip
  • tayar da diddige

Hanyoyi 5 don haɓaka tsoka da sauri

Shawarwari 5 da za a nuna a ƙasa za su ba ku babban bambanci don ku sami damar ayyana tsokar jikin ku da sauri:

  • Koyaushe cinye abincin furotin
  • jirgin kasa da karfi
  • Yi motsa jiki a hankali, ƙara ƙwayar tsoka
  • Yi motsa jiki har sai kun isa "kasa"
  • Canja motsa jiki akai-akai    

Ma'anar abinci da tsoka

Binciken mafi girma ma'anar tsoka yana buƙatar aiwatar da wasu halaye dangane da cin abinci kantin kari.

Cin abinci mai kyau zai iya haifar da sakamako mai ban mamaki, yayin da rashin abinci mai kyau zai iya rinjayar ma'anar tsoka.

Ga wasu muhimman shawarwari dangane da haka:

  • A rika amfani da kitse masu inganci a koda yaushe, kamar wadanda ake samu a cikin man zaitun, avocado da goro.
       
  • Ka guji cin abinci mai yawa saboda yana haifar da riba mai yawa
       
  • Koyaushe zaɓi abinci masu wadatar furotin masu inganci kamar su     kwai da kirjin kaza

Ma'anar barasa da tsoka

Mutanen da suke son samun a ma'anar tsoka ya kamata a guje wa shan barasa, kamar yadda wannan abu ya shafi mummunar hanyar aiwatar da shi kira na gina jiki.

Wannan yana nufin cewa amino acid ba sa haɗuwa kamar yadda ake tsammani za su samar da sunadarai, don haka hana gina tsoka kamar yadda ake so.

Wani mummunan tasirin barasa shine don rage matakan testosterone, wani hormone tare da muhimmiyar rawa a cikin ma'anar tsoka.

Kariyar ma'anar tsoka
Kariyar ma'anar tsoka

Kari da ma'anar tsoka

Amfani da tsoka definition kari An nuna wa waɗanda suke so su ƙayyade musculature da sauri thermogenic kari kuma tare da tabbacin cimma burin.

Daya daga cikin kari Babban sinadaran don wannan dalili shine creatine.

KU KARANTA >>>  Abincin da za a ayyana: Anan akwai nasihu, abin da za ku ci, abin da za ku guji da ƙari!

Kirkirar

Creatine ni a kari ya zama ruwan dare a tsakanin masu yin aikin motsa jiki don kasancewa masu inganci a cikin ma'anar tsokoki.

Wannan ƙarin yana taimakawa wajen jawo hankali da kuma riƙe ruwa a cikin tsokoki, don haka yana tasiri akan karuwar su da girma da ma'anar tsoka.

Abincin

Ciki har da creatine a cikin abinci zai taimaka da yawa, tare da cin abinci mai gina jiki, abincin ma'anar tsoka sauri.

Za ku lura, lokacin amfani da wannan ƙarin, yadda a cikin ɗan gajeren lokaci tsokoki za su girma kuma su bayyana kamar yadda ake sa ran.

thermogenic kari

Me za a daina ci a kullum don bushewa?

Shakka gama gari na waɗanda ke neman ayyana ƙayyade tsokoki sanin abin da za ku ci ne don guje wa kiba ko kiba, girma “bushe”.

Gaskiyar ita ce, don girma ba tare da tara kitsen jiki ba, mafi kyawun abin da za a yi shi ne guje wa cin carbohydrates.

Yana da wuce haddi daga gare su wanda zai tsoma baki tare da karuwa na adipose nama kuma zai tasiri da ma'anar tsoka.

Abin da za a ci don hanzarta metabolism

A abinci sa da metabolism haɓaka da sauƙi don cimma ma'anar tsoka, kamar yadda ƙwayoyin jiki ke ƙonewa da sauri kuma baya tasiri sakamakon da aka samu a cikin jiki.

Abincin da ya fi taimakawa wajen hanzarta metabolism sune:

  • Haɗarin maganin kafeyin kamar kofi da koren shayi   
  • kirfa
  • ginger
  • Jan barkono
  • Abincin yaji gaba ɗaya   
  • guarana foda

Halittar Halittu zuwa ma'anar tsoka

Halin yanayin halitta yana tsoma baki tare da ma'anar tsoka kuma shi ya sa yana da mahimmanci don ƙarin sani game da wannan al'amari wanda zai iya tasiri sakamakon ku.

Gabaɗaya, maza da mata na iya samun ma'anar tsoka iri ɗaya, amma maza suna son cimma sakamakon wannan tsari da sauri.

Ba kawai yanayin ilimin halitta ba ne zai tsoma baki tare da jikin ku, amma har ma da ayyukan motsa jiki masu dacewa, irin su wasan motsa jiki, da kuma yanayin cin abinci mai kyau wanda ke nufin ma'anar tsoka.

Amfani da kari kuma babban mataki ne don ayyana tsoka, koda kuwa kwayoyin halittar ku ba su da kyau.

KU KARANTA >>>  Yadda za a hanzarta metabolism : Tips don ƙona mai

Inda za a sami abubuwan gina jiki na anabolic a cikin abinci

Wadanda suke son cimma ma'anar tsoka mai girma za su iya samun abubuwan gina jiki na anabolic a cikin abincin su, musamman a cikin abincin da ke da haɗari a cikin sunadarai, wanda ke da yawancin amino acid.

Amino acid ne ke da alhakin samar da sunadaran kuma, saboda haka, tsokoki, da ma'anar tsokoki kuma sun haɗa da cin su.

Don haka, zaku iya zaɓar abinci irin su kwai, kaza da waken soya, da ƙari irin su albumin da furotin whey.

Dalilai don ma'anar tsoka - yanayin anabolic?

Idan kun aiwatar da halayen da suka dace, zai zama mafi sauƙi don cimma ma'anar da aka dade ana jira na musculature, wanda shine jihar anabolic.

Wasu daga cikin abubuwan da ke tasiri kai tsaye sakamakon anabolism na tsoka sune:

  • Cin abinci mai arziki a cikin furotin da ƙananan carbohydrates
  • Cin abubuwan da ke haifar da tsoka kamar furotin whey da creatine
  • Yi motsa jiki wanda ke taimakawa haɓaka ma'anar tsoka

Yaya tsawon lokacin da ake ɗauka don ayyana tsoka?

Yawancin mutane suna son samun sakamako mai sauri, don haka ya zama ruwan dare don ganin tambayoyi game da tsawon lokacin da ake ɗauka don ayyana tsoka.

Gabaɗaya, zaku buƙaci watanni 6, a matsakaita, don samun mafi kyawun ayyukan da aka nuna anan don kawo sakamakon Ina fata in bayyana tsokoki na jikin ku.

Kammalawa

Kamar yadda aka gani, horarwa, abinci da kari sune mahimman abubuwan haɓaka da ma'anar tsokoki na jiki.

A cikin wannan rubutu, zaku iya fahimtar da yawa game da yadda zai yiwu, tare da horo da halaye na yau da kullun, don samun sauƙin cimma babban burin ku na samun ma'anar tsoka, don haka fara amfani da abin da aka bayyana anan.

Shin kuna son labarin yau game da horo, abinci da kari don ayyana tsoka?

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