Magani don kara yawan tsoka a cikin wata daya

Fitness

Idan ka nemi karawa da taro A matsayin fifiko kuma ba kawai nauyi ba, dole ne a sanya lafazin a kan waɗannan shawarwari masu zuwa, kuma don haka fatan samun kilo 2 na tsoka mai tsafta yin komai daidai. Bai isa ya wadatu da yawan cin abinci ba kalori ba tare da kula da cikakkun bayanai ba. Kilos 1 ko 2 idan yazo game da busar tsoka, ba komai bane kuma ba abu bane mai sauki. Babu mafita na mu'ujiza, amma akwai wasu nasihu waɗanda zasu iya samun sakamako mai kyau.

Ayyukan polyarticular

Idan kanaso ka kara masa muscular Tare da horo, ya kamata ku fara da yin atisayen tushe, squats, bench press, tractions, da sauransu. Game da tattara dukkan tsokoki cikin karfi da duka, don bada damar tsokanar aiwatar da girma muscular da kuma tayar da ƙimar testosterone. Wasu darussan keɓewa za a iya ƙara su, amma dole ne a yi mahimmanci abubuwan aiki tare da manyan ƙungiyoyin tsoka.

Theara jerin

Laifi ɗaya na farkon shine yin saiti mara iyaka, da gaskanta cewa yana yin su da kyau. Idan kanaso a kara karfin kowane zama, to yawan lambobi ne ba lambar maimaitawa me ya kamata a kara. Idan zaka iya maimaitawa sau 50, bawai don kana da karfi bane, amma saboda kayanka sun fi sauki. Manufa ita ce iya aiwatarwa tsakanin maimaita 4 da 8 akasari amma kada ku yi jinkirin maimaita shi tsakanin 6 zuwa 12 sau jerin. Dole ne ku tabbatar da ikon aiwatarwa tsakanin zama huɗu zuwa biyar a mako.

Kai gajiya

A cikin jerin biyu na ƙarshe, ya dace don zuwa ci don haɓaka girma zuwa matsakaici. Dangane da karatu, horarwa zuwa gajiyawa shine mafi amincin hanyar kunna tsokoki da haifar da ɓoyewar kwayar GH da na testosterone, tilasta jiki ya daidaita kuma ya ba da mafi kyawun kanta. Wannan fasahar tana aiki a cikin duka yan wasa da gogaggun 'yan wasa don karuwar masa muscular bushe


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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