Tsallake zuwa abun ciki

Nasihu don samun tsoka da sauri

Sako da nauyi da samun tsoka taro
Lokacin Karatu: 6 mintuna

son sanin yadda lashe ƙwayar tsoka da sauri? Don haka ci gaba da karanta wannan post ɗin, duba jagorar mu da aka sabunta kuma fara girma!

Yadda ake Samun Masscle Mass Fast?

A ka'ida, ka'idar don samu murdede taro shine yin ayyukan jiki - horon ƙarfi - da kula da ingantaccen abinci.

To… Zan gabatar da wasu shawarwari don yadda ake samun yawan tsoka wanda tabbas zai sa tsarin ku ya fi dacewa.

  • Rashin tsayawa motsa jiki lokacin da kuka fara jin zafi: daya daga cikin manyan kurakuran masu so samun taro tsoka da ayyana baya tallafawa darussan.

Wannan shi ne saboda a wannan lokacin ne farar zaruruwa suka fara karyewa, suna haifar da hauhawar jini.

A gaskiya ma, muna samun tsoka lokacin da waɗannan zaruruwa ke hutawa kuma suna warkarwa daga raunin da ya faru. yadda ake samun yawan tsoka da sauri.

  • Yi atisayen a hankali: dole ne mu yi motsa jiki na horar da nauyi a hankali, musamman lokacin da tsoka tayi kwangila.

Dalilin yana da sauƙi: wannan shine yadda za mu iya cutar da tsokoki. Hakanan, wannan shine yadda muke hana jiki neman dabaru don jin ƙarancin zafi.

  • Horo tsakanin sau 3 zuwa 5 a mako: lokacin da burin shine gina tsoka, manufa shine horar da sau 3 zuwa 5 a mako. Hakanan, kowane rukunin tsoka yana buƙatar yin aiki sau ɗaya ko sau biyu.
  • Musanya horo na yau da kullun: kowane 4 ko 5 makonni, dole ne mu canza horo, ƙara nauyi. Wannan saboda jikinmu ya dace da nauyi don haka ba za mu iya inganta raunin da ya faru ba.

Koyaya, yana da ban sha'awa don barin malami ya bincika aikin ku kuma ya yanke shawara idan akwai irin wannan buƙata.

  •     Amfani da furotin mai inganci: sunadaran suna yanke hukunci lokacin da makasudin shine samu murdede taro. Saboda haka, dole ne mu cinye su kullum.

Koyaya, dole ne waɗannan su kasance masu inganci. Yana nufin cewa bai cancanci cin nama tare da mai mai yawa ba, misali.

  •     Ƙarin: A ƙarshe, a wasu lokuta, ɗauki a kari     don samun ƙwayar tsoka zai iya sa tsarin ya yi sauri.
KU KARANTA >>>  Maltodextrin

Menene Haɗin Protein?

Wannan shine tsarin samar da furotin kuma ana aiwatar da shi ta hanyar tsarin da ake kira ribosomes.

A taqaice, kira na gina jiki game da iyawar tsokoki ne na ɗaukar amino acid da haɓaka haɓakar ƙwayoyin tsoka.

Sabili da haka, wannan haɗin yana da mahimmanci ga waɗanda suke so su sami ƙwayar tsoka.

Don haka a yi a cikin mu kwayoyin, horar da ƙarfi yana da mahimmanci, amma wannan ba duka ba.

Baya ga motsa jiki da ya dace, ku tuna ƙara yawan cin abinci mai wadataccen furotin ko ma ɗaukar kari.

Duk lokacin da kuka canza abincin ku, ku tuna cewa idan ba tare da furotin ba babu wata hanyar samun ƙwayar tsoka.

Sako da nauyi da samun tsoka taro
rasa nauyi da samun yawan tsoka

Shin zai yiwu a rasa nauyi da samun ƙwayar tsoka?

Shin zai yiwu a rasa nauyi da samun ƙwayar tsoka a lokaci guda ?!

Haka ne!

Kodayake mutane da yawa sun gaskata cewa wajibi ne don fara rasa nauyi sannan kuma samun ƙwayar tsoka, za mu iya yin duka biyu a layi daya.

Misali, zaku iya ƙirƙirar tsarin horo mai ɗauke da motsa jiki zuwa rasa nauyi da kuma ayyukan ƙarfi don gina tsoka.

Hakanan zamu iya kula da lafiyayyen abinci mai ƙarancin kalori wanda ke taimaka mana girma.

Wannan hanya ce mai inganci kuma tana guje wa wancan lokaci na bakin ciki da muke fuskanta bayan asarar nauyi mai yawa. Wannan saboda, yayin da muke ƙone mai, muna samun tsoka.

Mafi kyawun Motsa Jiki don Samun Masscle Mass a Hannu

Mata suna da wahala wajen ƙirƙirar tsokoki a hannunsu, wanda shine dalilin da ya sa suka yi kuka sosai game da sanannen "bye".

Koyaya, tare da ƙoƙari da sadaukarwa a cikin horo yana yiwuwa a cimma wannan burin.

A gaskiya ma, daya daga cikin manyan shawarwari don gina tsoka shine, ba tare da wata shakka ba, don yin horo mai kyau. motsa jiki don samun yawan tsoka.

Mun san cewa ga kowane ƙungiyar tsoka akwai takamaiman motsa jiki, don haka bari mu ga waɗanda suka fi dacewa ga makamai:

  •     madaidaiciya zare da bar
       
  •     Kafaffen mashaya tare da madaidaicin riko
       
  •     Juya zaren da kuma zaren guduma

Mafi kyawun Motsa Jiki don Samun Masscle Mass a kafafu

Maza suna da wahala lokacin gina tsoka a kafafunsu kuma wannan na halitta ne.

Don haka, akwai buƙatar samun aikin mai da hankali sosai kuma zaɓin darussan da suka dace yana da mahimmanci. Don haka, ga wasu.

  •     Tsaye maraƙi tare da 40 reps
       
  •     Squat kyauta tare da maimaita 60
       
  •     Isometric squat na minti 2
       
  •     Ƙafar ƙafa ɗaya ɗaya tare da maimaita 40 akan kowace kafa
       
  •     Jump squats kasancewa 50 reps
KU KARANTA >>>  Somatodrol - Bunkasa ayyukanku!

Mafi kyawun Kari don Samun Nazari

idan kana so ka yi nasara ƙwayar tsoka da sauri ko kuma suna fuskantar wahalar gina tsoka, mafi kyawun abin yi shine fara amfani da kari.

Don haka, zan ba ku samfurin da zai taimaka muku cimma burin ku. duba kari don samun adadin tsoka!

O Tribulus Terrestris, Maca ta Peruvian e furotin whey kari wanda ke kara kuzarin jiki da kuma inganta karuwar samar da testosterone, Har ila yau yana jin daɗin ƙirƙirar ƙwayar tsoka.

Yana da samfur na halitta, wanda baya haifar da hanta mai guba kuma yana kawo wasu fa'idodi da yawa. Bugu da ƙari, maza da mata za su iya amfani da su kari ga tsoka taro riba.

Testosterone da Samun Muscle?

Duk wanda yake so ya sami ƙwayar tsoka yana buƙatar sanin cewa testosterone shine mafi mahimmancin hormone don wannan dalili.

Ta hanyar halayen sinadarai, wannan hormone zai iya haifar da karuwa a cikin ƙarfin jiki kuma ya rage yawan adadin mai jiki.

Wannan shine dalilin da ya sa maza suna iya samun tsoka, gaba ɗaya, tare da sauƙi, idan aka kwatanta da mata.

Me yasa Ba zan Iya Samun Masscle Mass?

Wasu batutuwa na iya kai mu ga samun matsala mafi girma wajen samun ƙwayar tsoka cikin sauri, ga kaɗan:

  • Sauran: mutane da yawa ba su sani ba, amma daidai lokacin da muka huta tsoka zaruruwa atrophy da girma. Don haka, idan kun horar da ba tsayawa, ba za ku iya samun taro ba.
       
  • Abinci: rage cin abinci mai arziki a cikin carbohydrates masu sauƙi da ƙananan furotin tabbas zai shiga hanya. Wannan saboda sunadaran suna da mahimmanci ga wannan duka tsari.
       
  • Muscle catabolism: shi ne tsarin da ake rushe tsokoki don samar da makamashi ga jiki.
  • mafi kyawun kari don samun ƙwayar tsoka

A cikin wannan tsarin mun rasa tsoka, don haka ya kamata mu guje wa shi gwargwadon yiwuwa. Nasiha guda biyu shine kada kuyi tsayi da yawa ba tare da abinci ba kuma kada kuyi horo na sama da mintuna 60 a rana.

Me yasa Yana da Wuya don Kula da Masscles?

Samun ƙwayar tsoka, a ka'idar, tsari ne wanda ya saba wa yanayin mu. Domin jikin mu baya son kashe kuzari sai dai ya ajiye shi.

Don haka, kuna yaki da sha'awar jikin ku kullum.

Duk da haka, kada ku damu. Ko da tare da wannan batu, za mu iya ci gaba da ribar, kawai samun Haske da sadaukarwa, duba kari don samun tsoka taro mace.

Yaya Ya Kamata Abincin Samun Samun tsoka yayi kama?

wani rage cin abinci domin tsoka taro riba azumi ya kamata ya zama babban furotin mai inganci da carbohydrates masu sauƙi.

KU KARANTA >>>  Ku san inda za ku sayi ƙarin abinci mai arha da sake siyarwa

Bugu da kari, ya kamata mu sha ruwa mai kyau kuma mu guji shan barasa da abinci da aka sarrafa a cikin abinci .

Ta yaya BCAA zata iya Taimaka muku Samun Masscle Mass?

Yin amfani da BCAA yana inganta haɓakar furotin kuma yana rage haɗarin lalacewar tsoka bayan horo da kari don samun yawan tsoka.

Da wannan, za mu iya gina tsoka cikin sauri da inganci kuma ba dole ba ne mu tsaya cik saboda raunuka.

Don haka, kari tare da wannan samfurin zai iya zama hanyar fita don sakamako mai sauri.

Wasu tags: bca buy, bca farashin, Amfanin BCAA, bcaa don me, bca duk brands

Creatine da Muscle Mass

Ba za a iya magana game da taro riba ba tare da ambaton creatine ba, kamar yadda yake taimakawa wajen dawo da aikin motsa jiki bayan motsa jiki, hydration cell da ƙara ƙarfi.

Babu shakka, yin amfani da kari na creatine zai taimaka maka gina tsoka a cikin ƙasan lokaci.

Wasu tags: Menene creatine ake amfani dashi?, Amfanin Creatine, creatine buy, creatine farashin, Creatine duk brands

Duba ƙarin game da mafi kyau kari

Kafin motsa jiki

Yadda za a Kare Masscle Mass A lokacin Horon Aerobic?

Don haka motsa jiki na motsa jiki ba zai tsoma baki tare da abubuwan da kuka samu ba, yana da mahimmanci don kiyaye daidaito, wato, babu ƙari. Hakanan, manufa ita ce yin cardio bayan horon ƙarfi, ba ta wata hanya ba.

Ya kamata a ambata cewa kowane mutum ya amsa daban-daban ga horo, don haka ƙwararren dole ne ya zana la'akari da batun ku.

Har ila yau, mai da hankali kan yawan amfani da furotin yana da matukar muhimmanci, ganin cewa kuna buƙatar makamashi don horarwa. Sunadaran da kari  suna da mahimmanci don gina tsoka.

Yadda za a hypertrophy da ayyana a lokaci guda?

Har yanzu, muna buƙatar yin tunani game da daidaituwa, duka cikin sharuddan motsa jiki da abinci. Dole ne ku ƙara yawan adadin kuzari don samun ƙwayar tsoka, amma mayar da hankali kan furotin kuma ku manta da abincin da aka sarrafa. Ina fatan kun ji daɗin wannan jagorar kuma ku gama, Ina da tip. Idan kuna son kari don samun ƙwayar tsoka, Ina ba da shawarar siyan daga wurare masu aminci kamar kantin kari Supari mai rahusa.

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