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Yadda ake ƙara ƙarfin tsoka: Koyi yadda ake hypertrophy da gaske

Yadda ake kara karfin jiki
Lokacin Karatu: 6 mintuna

Akwai mutane da yawa da suke so ƙara ƙarfi don samun babban damar hypertrophy.

Mutanen da ke yau da kullun a wurin motsa jiki suna da matsayin babban manufarsu, ba shakka, daidai don samun kuɗi ƙwayar tsoka, duk da haka, wajibi ne don samun ƙarfi a cikin tsokoki da kuma cikin jiki da kuma mafi kyawun aiki.

Manufar wannan labarin, don haka, shine don nuna yadda motsa jiki, abinci mai kyau da kuma kari zai iya inganta ƙarfin tsoka mai girma a cikin hanyar da ta dace. Duba ƙasa yadda ake kara karfi !

Yadda ake kara karfin jiki

Neman karuwar ƙarfin jiki dole ne ya kasance kamar Haske aikin motsa jiki na musamman, wanda zai zama mahimmanci ga wani daga baya hauhawar jini na tsokoki.

Bugu da kari, akwai kari mai matukar mahimmanci don inganta ƙarfin jiki da naku yi a horo, Duk wannan kai tsaye yana taimakawa sakamakon da za a samu, duba ƙarin shawarwari don yadda ake kara karfin jiki.

Wasu daga cikin mafi kyawun motsa jiki don cika aikin haɓaka ƙarfin jiki da tsoka sune benci latsa, tsugunne da layi.

Ya kamata ku danganta ginin jiki tare da cin abinci mai wadataccen abinci mai gina jiki, wanda zai kasance mai inganci ga samun ƙarfi, musamman ga mutane sama da shekaru 40.

Yadda ake ƙara ƙarfin tsoka

mutane da yawa suna so su sani yadda ake kara karfin tsoka, haɓaka ƙarfin tsoka dole ne koyaushe ya haɗa da ayyukan motsa jiki waɗanda aka karkata zuwa ga wannan dalili kuma ana nuna amfani da abinci don cimma waɗannan manufofin.

Gina jiki, a haƙiƙa, yana ɗaya daga cikin mafi kyawun hanyoyin da za a ƙara ƙarfin tsokoki, haɓaka haɓakar ƙarar tsoka da asarar kitsen jiki.

Muhimmiyar tukwici kuma ita ce a ci abinci waɗanda ke da wadataccen kitse marasa ƙarfi, selenium da magnesium, irin su chestnuts, wanda zai haɓaka sakamakon.

Har ila yau, legumes na taka muhimmiyar rawa wajen samun karfin tsoka saboda suna da wadataccen sinadarin gina jiki kamar nama da kwai.

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a cikin hannaye

Ga wadanda suke so su sami ƙarfin tsoka a cikin makamai, ya kamata ku yi takamaiman motsa jiki don wannan dalili. yadda ake kara karfin hannu :

  • triceps tsawo
  • Flexarfin hannu
  • triceps na Faransa
  • biceps curl

A cikin kafafu

Ana iya samun karuwar ƙarfin tsoka a cikin ƙafafu ta hanyar yin wasu motsa jiki yadda ake kara karfin kafa

  • kara kafa
  • daga kafa
  • free squat
  • Bude kafa na gefe

A baya

Samun tsoka a baya yana da mahimmanci ga mutane su sami ƙananan matsaloli a cikin kashin baya, matsayi mafi kyau kuma har yanzu yana iya yin motsa jiki tare da ƙananan raunin rauni da ciwo.

Wasu daga cikin mafi kyawun motsa jiki don ƙarfafa waɗannan tsokoki, yadda ake kara karfin baya :

  • Yin tuƙi mai gefe ɗaya da igiya
  • katako na ciki
  • kafaffen mashaya
  • katako na ciki
  • magabacin mutumi
  • baza

Abin da za a ɗauka don ƙara ƙarfin tsoka

Akwai wasu kari waɗanda ke musamman ga waɗanda suke so ƙara ƙarfin tsoka, yana kawo sakamako mai sauri da inganci.

Yin amfani da abubuwan da ake amfani da su kafin motsa jiki da kuma abubuwan da ake amfani da su na hormonal suna yin babban bambanci don haɓaka ƙarfin ku da samun tsoka, duba ƙasa. abin da za a dauka don ƙara ƙarfin tsoka :

Kafin motsa jiki

Ɗaya daga cikin manyan nau'o'in kari ga waɗanda suke so su ƙara ƙarfin jiki shine pre-motsa jiki creatine, samfurin da ke da mahimmanci don kawo mafi girma tushen makamashi ga tsokoki.

Ya dace da waɗanda suke buƙatar yin aikin motsa jiki waɗanda suka fi ƙarfin kuma na ɗan gajeren lokaci. kafin motsa jiki saya.

Pre-hormonal

Pre-hormonal kari kuma babban kari ne ga ƙara ƙarfin tsoka kuma akwai manyan samfurori guda uku don wannan dalili duba ƙarin a pro hormonal buy.

Alfa M1

Alpha m1 saya
Alpha m1 saya

H-Stane

siya siya
siya siya

DHEA

Da saya
Da saya

Yadda ake ƙara ƙarfi ga barbell

Ga waɗanda suke so su yi mashaya mai cirewa, babu wani abu mafi kyau fiye da ƙara ƙarfi da kuma samun damar motsa jiki, kamar yadda ake buƙatar tsokoki da yawa a cikin wannan aikin.

Babban mahimmanci, ba shakka, su ne tsokoki na baya kuma yana da muhimmanci a san yadda za a kara ƙarfin su, duba ƙasa. yadda ake ƙara ƙarfin yin barbell :

Mafi kyawun tukwici, ba tare da shakka ba, shine amfani da abubuwan gina jiki, haɓaka haɓakar haɓakar tsoka da haɓakar tsoka mai inganci.

Creatine yawanci daya ne daga cikin mafi dacewa zažužžukan ga waɗanda suke so su ƙara ƙarfin tsoka don yin mafi kyau da kuma mafi tsanani chin-up, ni'imar dawo da tsakanin tsokoki a cikin tazara tsakanin sets.

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Yadda ake ƙara ƙarfin danna benci

Ɗaya daga cikin shahararrun motsa jiki a cikin dakin motsa jiki shine ɗakin benci, yana taimakawa da yawa a cikin samun karfin tsoka na yankin pectoral, kafadu da triceps, ƙara ƙarfin wannan musculature gani yadda ake ƙara ƙarfin danna benci.

Akwai matakai da yawa waɗanda ke ba ku damar ƙara ƙarfi a cikin latsawar benci, kamar ƙara yawan lokutan da kuke yin motsa jiki a cikin mako da haɓaka dabarun motsi don haɓaka ƙarfin tsoka.

Ƙara nauyi akai-akai, amma tare da kulawa mai zurfi da bin tsarin lokaci mai aminci, wata hanya ce ta ƙara ƙarfin ƙarfi, kamar yadda ake cinye abubuwan gina jiki kamar furotin whey da creatine.

Yadda ake ƙara ƙarfi a cikin squats

Squat yana da kyakkyawan aiki mai mahimmanci kuma mai mahimmanci ga duk wanda yake so ya ƙarfafa tsokoki na ƙafa, kamar yadda yake amfani da ƙungiyoyin tsoka daban-daban.

Irin wannan motsa jiki, musamman squat kyauta, yana motsa tsokoki na jiki duka, don haka yana taimakawa wajen ƙara ƙarfin da kuke samu daga gare ta. yadda ake ƙara ƙarfi a cikin squats.

Tukwici shine cewa kuna cin abinci sosai kuma kuyi amfani da a kari wanda ke taimakawa wajen ƙarfafa ƙarfin ku, ban da wanda ke ba da ƙarin kuzari a koyaushe a duk lokacin aikin motsa jiki.

ƙara ƙarfi don gina jiki
ƙara ƙarfi don gina jiki

Ƙara ƙarfi don gina jiki

Lambar akwatin gidan waya ƙara ƙarfi don gina jiki da samun sakamako mai kyau a cikin aikin gina jiki don haka ya zama dole a bi wasu nasiha masu mahimmanci waɗanda zasu haɓaka ƙarfin jiki da tsoka.

A hankali ƙara nauyin ma'aunin nauyi yayin motsa jiki, guje wa raunin tsoka da haɓaka haɓakar ƙarfin tsoka shine tukwici na farko.

Hakanan yana da mahimmanci ku bar tsokar ku ta huta tsakanin kowane zaman horo, don guje wa matsalar wuce gona da iri, wanda ke kan gaba wanda zai iya haifar da rauni.

A ƙarshe, yi HIIT, motsa jiki wanda ke da mahimmanci don samun ƙwayar tsoka da rasa nauyi. mai jiki, wanda kuma yana taimakawa wajen haɓaka ƙarfin tsoka.

Ƙara ƙarfi da hypertrophy

mutanen da suke so ƙara ƙarfi da hypertrophy a lokaci guda dole ne su bi aiki mai wahala na abinci, kari, horo da hutawa. Yana da kyau daidaitawa tsakanin waɗannan abubuwa 4 da ke sa dan wasan ya cimma wannan bayanin anabolic.

Na farko shine haɓakar kuzari ta yadda zaku iya motsa jiki tare da ingantaccen aiki kuma hanyar da ta dace ita ce samun abinci mai cike da hadaddun carbohydrates.

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Wasu abincin da ke da irin wannan nau'in carbohydrate, wanda aka saki kadan kadan a cikin jini, yana inganta karin kuzari, su ne dankali mai dadi, oatmeal da gurasar abinci, misali.

Don guje wa matsalolin hawan jini da kuma samun ƙarfi, ya zama dole a guje wa cin abinci mai arziki a cikin carbohydrates mai sauƙi, waɗanda ke da gari mai dadi ko fari.

Thermogenics kuma suna da mahimmanci don kawo ƙarin kuzari, yanayi da taimako a cikin taro riba tsokar tsoka, kamar koren shayi, kofi, kirfa da ginger.

Abincin furotin ko abubuwan gina jiki shima yana taimakawa samu murdede taro da kuma ƙara ƙarfin tsoka da ilimin lissafi.

Kari don ƙara ƙarfi yayin horo

mafi kyawun nau'in kari don ƙara ƙarfi a lokacin aikin motsa jiki shine kafin motsa jiki, kuma akwai takamaiman samfurori da yawa don wannan dalili.

Kuna iya samun waɗanda ke da yawan furotin ko amino acid, waɗanda ke da adadin kuzari, masu yawan carbohydrates, da waɗanda ke kawo kuzari da ƙarfi ga tsokoki, kamar creatine.

Kafin motsa jiki

Creatine shine, ba tare da wata shakka ba, mafi kyawun kari ga waɗanda suke so su bunkasa ƙwayar tsoka da har yanzu ƙara ƙarfin tsoka.

Abin da ya faru shi ne cewa creatine wani kari ne wanda ke taimakawa wajen haɓaka samar da makamashi ta ƙwayoyin tsoka, ƙara ƙarfin tsoka da fashewa.

Har yanzu kuna iya zaɓar D-vaster, wanda shine kari akan Zinc, Magnesium da Vitamin B6, wanda ya haɗu yana haifar da karuwa a cikin juriya da ƙarfin tsoka. mafi kyawun motsa jiki.

Ɗaya daga cikin tip na ƙarshe shine kariyar beta-alanine, wanda shine babban, ƙarin tasiri mai tasiri wanda ke ƙara lokaci har sai tsoka ya kai ga gajiya, yana taimakawa wajen ƙara yawan amfanin creatine, ciki har da.

Kammalawa

Kamar yadda kuka gani, mutanen da suke yin motsa jiki koyaushe suna so ƙara ƙarfin tsoka, wanda zai zama mahimmanci ga mafi girma kuma mafi kyawun hypertrophy, amma ba kowa ba ne ya san yadda za a yi wannan a aikace.

A cikin wannan rubutun, kun sami damar ƙarin koyo game da yadda ake ƙara ƙarfin tsokar ku da ƙarfin jiki, wanda zai haɓaka aikin jiki da samun ƙwayar tsoka da kyau.

Shin kuna son labarin yau akan Yadda ƙara ƙarfin tsoka da ilimin lissafi: Shin kun san yadda ake yin hypertrophy da gaske?

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