Tsallake zuwa abun ciki

tsokar hypertrophy, kari, abinci da shawarwarin motsa jiki

Menene hypertrophy na tsoka
Lokacin Karatu: 6 mintuna

Babu shakka, ɗayan mafi yawan shakku na waɗanda ke da burin yin nasara ƙwayar tsoka kuma fara motsa jiki, shine game da hanyar da ta dace don yin shi.

Saboda haka, a yau za ku iya fahimtar dan kadan a cikin zurfin abin da tsari na Hawan jini kuma waɗanne hanyoyi ne mafi kyau don yin hypertrophy na tsokoki.

Menene hypertrophy na tsoka

Menene hypertrophy na tsoka a hauhawar jini Muscle shine ainihin tsari na haɓaka ƙarar tsokoki ta hanyar adadin sel a cikin kowane ƙwayar tsoka.

A wasu kalmomi, samun damar hypertrophy tsoka ba kome ba ne face ƙara yawan ƙwayar tsoka, wanda saboda haka yana ƙara yawan tsokoki.

Abin da za a yi don hypertrophy

Don hypertrophy na tsokoki, wajibi ne don gudanar da horo na musamman tare da ma'auni, mayar da hankali kawai akan kunnawa da kuma aiki da dukkanin ƙwayoyin tsoka a cikin jiki. abin da za a yi don hypertrophy.

Ɗaya daga cikin mafi sauƙi halaye shine horarwa a dakin motsa jiki, kuma ya haɗa da tsarin abinci na yau da kullum wanda ke da adadin adadin kuzari fiye da na al'ada.

Ta wannan hanyar, jiki zai iya motsa tsarin hypertrophy kuma ya kara yawan tsoka.

Hypertrophy saboda horo

Horon da ake nufi da hauhawar jini na tsoka yana da matukar mahimmanci, saboda shine wanda ya fi tasiri sosai ga canjin jikin kowane mutum.

Yana aiki duka biyu ga mutanen da ba su da kiba kuma suna son haɓaka ƙarfin jikinsu. hypertrophy saboda horo.

Kazalika ga mutanen da suke da kiba kuma suna so rasa nauyi ba tare da barin wuce gona da iri ko fatar jiki ba.

Yaya jerin don hypertrophy

Yawancin horon da ake nufi da hauhawar jini yana da motsa jiki tare da maimaitawa kusan 6 zuwa 12 kamar haka. yaya jerin ga hypertrophy.

KU KARANTA >>>  Vitamin A: Menene? Menene fa'idodi? Shin yana yaki da kuraje?

Nauyin, ko, adadin nauyin da aka yi amfani da shi a cikin atisayen zai bambanta koyaushe a kusa da ƙarfin aiwatar da la'akari da wannan bambancin maimaitawa.

Yaya tsawon lokacin da ake ɗauka zuwa hypertrophy 5kg

Irin wannan lissafin na iya bambanta sosai saboda ya ƙunshi abubuwa da yawa a cikin lissafin.

Abubuwan da suka bambanta daga sadaukarwa da horo na mutum, zuwa nasu tsinkayar kwayoyin halitta.

Duk da haka, akwai kuma ma'auni na gama gari wanda ke nuna ƙarfin gaba ɗaya cewa mutum yana da ikon yin hypertrophy game da 11kg a cikin shekara 1, saboda haka, 5kg a cikin kimanin watanni 5 na horo.

Ga mata, adadin ya ragu zuwa rabi. tsawon lokacin da ake ɗauka zuwa hypertrophy 5kg.

Hanyoyi masu sauri hypertrophy

Babban abubuwan da ke haifar da ikon hypertrophy tsoka sune: nasiha ga azumi hypertrophy:

  • Motsa jiki zuwa gazawar tsoka
  • Abinci mai aƙalla 2g na furotin a kowace kilogiram na nauyin jiki
  • Matsakaicin bacci na awanni 7 zuwa 8 a rana
  • Ƙara yawan ruwan ku zuwa kusan lita 3 a rana
  • Horar da tsoka iri ɗaya aƙalla 2x a mako

Mafi kyawun abinci don hypertrophy, yadda ake ciyarwa

Tabbas hanya mafi kyau don garanti a Mafi kyawun abinci don hypertrophy kai tsaye tare da a mai gina jikiKoyaya, ga waɗanda suke son fara cin abinci ba tare da bin ƙwararru ba, ga wasu lambobi don ɗaukar tushe:

  • 2 g na furotin a kowace kilogiram na nauyin jiki
  • 0.7g na mai, a kowace kilogiram na nauyin jiki
  • 3,5g na carbohydrates a kowace kilogiram na nauyin jiki

Yadda ake hypertrophy a cikin crossfit

Tuna da cewa horon giciye a zahiri yana da matakin wahala da ƙoƙari sosai sama da matsakaici a cikin maki da yawa, don cimma nasara. yadda za a hypertrophy a cikin crossfit zai zama wajibi:

  • Cin abincin kalori
  • Horowa tare da ci gaba da kaya a cikin motsa jiki

Ta wannan hanyar, zai yiwu a ketare mafi girma na caloric kashe kudi, wanda zai iya haifar da asarar nauyi maimakon tsokar hypertrophy.

Ayyukan motsa jiki don hawan jini na maraƙi

Bambance-bambancen motsa jiki da za a iya yi don hypertrophy maraƙi yana da ƙananan, duk da haka, tsarin horarwa shine ana iya yin shi ta hanyoyi daban-daban.

Wasu daga maraƙi hypertrophy motsa jiki mafi amfani su ne:

  • maraƙi tsaye
  • Dan maraƙi latsa kafa
  • Maraƙi a cikin smith
  • bankin soleus
KU KARANTA >>>  Cortisol: Menene shi? Yaya yake aiki? Za ku iya sarrafa shi?

Amma, nau'in horo shine abin da zai iya inganta sakamakon da gaske.

Ya kamata a mayar da hankali kan yin maimaitawa da yawa kamar yadda zai yiwu, tare da nauyin nauyi sosai.

A lokuta da yawa, 20, 30, har ma 40 maimaitawa ana yin su ta hanyar waɗanda ke neman hypertrophy maraƙi.

Motsa jiki zuwa hypertrophy kafafu

mafi na kowa motsa jiki hypertrophy kafa, kuma har ma mafi tasiri ga waɗanda ke neman samun manyan kafafu da hypertrophed, sune:

Hypertrophy da kasawa caloric

Yana da matukar muhimmanci a fahimci cewa mutumin da ke horarwa tare da manufar hypertrophy na muscular, ya kamata ya guje wa ci gaba da raguwa a cikin caloric, saboda, ta yin wannan, jiki ba ya kai ga hypertrophy.

Sai kawai a ƙarƙashin yanayin mutanen da ba su taɓa yin wani aiki na jiki ba, kuma kawai na ɗan gajeren lokaci, ko da sun kasance a cikin ƙarancin caloric, za su iya samun hypertrophy.

Duk da haka, wajibi ne don kula da ragi na caloric don kunna hypertrophy da gina ƙwayar tsoka.

Menene mafi kyawun steroid don hypertrophy tsoka

Lokacin shiga cikin cancantar yin amfani da magungunan anabolic steroids, yana da mahimmanci a jaddada cewa amfani da su dole ne a yi shi a cikin ƙwararrun ƙwararru kuma tare da kulawar likita. menene mafi kyawun steroid don hypertrophy tsoka.

Kuma bayan haka, ana amfani da su koyaushe a hade, wato, da wuya a ciclo za a yi da 1 kawai steroid anabolic

Duk da haka, dangane da yuwuwar anabolic, akwai da yawa m steroids, ciki har da testosterone ya zama babban misali.

Hypertrophy wanda kari don ɗauka
hypertrophy wanda kari tomar

Hypertrophy wanda kari don ɗauka

Mutanen da ke neman samun kyakkyawan sakamako dangane da hypertrophy wanda kari don ɗauka, koyaushe zaɓi don amfani da kari, wanda zai iya taimakawa da yawa a cikin tsari.

Ko da yake mafi yawan kari yana nufin inganta abinci mai gina jiki, ƙara ƙarin sunadaran zuwa abinci, akwai wasu nau'ikan samfuran da zasu iya tasiri ga samun karfin tsoka da kuma hypertrophy.

Kamar misali:

pro-hormone kari

Irin wannan nau'in samfurin an haɓaka shi azaman madadin magungunan anabolic steroids, saboda yana iya rinjayar matakin hormonal kuma yana ƙara yawan adadin testosterone a cikin jiki.

Tare da wannan, sakamakon don hypertrophy tsoka yana da sauri, mafi tsanani kuma mafi tasiri, idan dai mutum ya kasance a kan abinci tare da ragi na caloric.

KU KARANTA >>>  Abincin Abinci: Gano abin da yake kuma idan da gaske yana aiki!

Ga wasu misalan prohormones.

Mdrol

M-drol tsohuwar pro-hormone ne, ɗaya daga cikin na farko da ya zama sananne kuma yana iya samar da ci gaba cikin sauri a cikin ƙwayar tsoka.

Duk da haka, yana da mahimmanci a jaddada cewa ba ƙari ba ne na al'ada, sabili da haka, yana da Sakamakon sakamako kuma yana iya zama mai cutarwa idan aka yi amfani da shi ba daidai ba.

M drol saya
M drol saya

hstane

H-Stane pro-hormone ne da aka shigo da shi, sananne kuma ana amfani da shi sosai, ana ɗaukarsa samfuri mai matsakaicin ƙarfi kuma yana mai da hankali sosai akan aminci ga mai amfani.

Domin, ko da yake yana da matsakaicin iyawa taro riba tsoka, yana kula da zama mafi aminci kuma ƙasa da cutarwa fiye da sauran prohormones.

siya siya
siya siya

alfama m1

Alpha m1 yana daya daga cikin mafi yawan pro-hormones a kasuwa, saboda yana mai da hankali sosai ga samar da babbar riba a cikin ƙwayar tsoka yayin da yake taimakawa wajen rage yawan adadin kuzari. mai jiki.

Saboda wannan dalili, masu amfani da wannan samfur galibi suna ba da rahoton canjin ƙawa mai saurin gaske.

Duk da haka, har yanzu ya zama dole a yi hankali tare da yin amfani da shi, saboda yana da karfi da canza yanayin hormonal axis na jiki da kuma bukatar Farashin TPC domin jiki ya dawo da kyau bayan amfani.

Alpha m1 saya
Alpha m1 saya

Hypertrophy da thermogenic

Idan akai la'akari da cewa thermogenics suna da aikin ƙara yawan kuɗin caloric, ba kyakkyawan ra'ayi ba ne don amfani da irin wannan nau'in. hypertrophy da thermogenic a lokacin lokacin karuwar nauyi ko kuma inda aka mayar da hankali ga hypertrophy.

Sai dai idan makasudin shine kawai don amfani da abubuwa masu motsa jiki na thermogenics azaman nau'in motsa jiki na farko.

Hypertrophy da definition

A lokacin lokacin hypertrophy, abin da aka fi ba da shawarar shi ne a ajiye sha'awar kasancewa da ma'anar, kamar yadda aka saba da shi. kaso mai kara kadan hypertrophy da definition.

Duk da haka, ya zama dole don daidaita yawan amfani da adadin kuzari na yau da kullum domin nauyin nauyin ya fi girma a cikin tsoka kuma ƙasa da adadin kitsen da aka tara.

Leave a Comment

Your email address ba za a buga.




Shiga Captcha Anan: