Na yau da kullun don ƙara yawan ƙwayar tsoka

Na yau da kullun don ƙara yawan ƙwayar tsoka

A yau akwai mutane da yawa waɗanda suke son ƙara ƙarfin tsoka amma ba su san yadda za su yi ba. Hotunan 'yan wasa da samfura masu tsoka da kirtani suna jan hankali sosai kuma duk wanda ya kula da bayyanar su yana son samun wannan jikin. Samun ƙwayar tsoka aiki ne mai wahala, mai wahala da tsawo. Don yin wannan, bai isa ba kawai don zuwa dakin motsa jiki na sa'o'i biyu a rana da famfo sama don ɗaga nauyi. Ana bukatar abubuwa da yawa. A cikin wannan sakon zamu nuna muku a na yau da kullun don ƙara yawan ƙwayar tsoka

Idan kanaso ka karanci asirin duk abinda zaka samu na tsoka, kawai ka cigaba da karanta wannan sakon 🙂

Bukatun bukatun

Motsa jiki na yau da kullun

Kafin fara bayanin aikin motsa jiki don haɓaka ƙwayar tsoka, dole ne muyi la'akari da fannoni da yawa. Don haɓaka tsoka, dole ne mu fara sanin jikinmu. An tsara ɗan adam don da ɗan rauni kamar yadda zai yiwu. Samun adadi mai yawa yana ɗaukar jikinmu mafi yawan adadin kuzari da ake buƙata don kula da shi.

Saboda wannan, jiki zai ci gaba da ƙoƙarin kawar da tsokar da take da shi. Yana da mahimmanci cewa an sanya jikin mu ga ƙoƙari kowane mako wanda bai saba da shi ba. Ta wannan hanyar, tsarinmu zai yi amfani da abubuwan gina jiki don ƙara ƙarfin tsoka, wanda zai taimaka muku sake shawo kan wannan yunƙurin kuma.

Ayyukan motsa jiki na motsa jiki suna dogara ne akan ƙananan ƙarfin maimaitawa. Wannan shine yadda zamu sami tsokarmu ta tattara duk ƙoƙarinta cikin ƙanƙanin lokaci.

Wani abin buƙata kuma dole ne muyi la'akari dashi shine abinci. Mutane da yawa sun gaji da zuwa dakin motsa jiki kowace rana kuma basu lura da ƙaruwar ƙwayar tsoka ba. Wannan yana zaune a cikin abincin. Don taimakawa jikinmu girma, yana buƙata yawancin carbohydrates, sunadarai, da mai da ba su ƙoshi ba.

Ciyarwa don samun girma

Abinci don samun girma

A sarari yake cewa mutumin da baya cin abinci yadda yakamata ba zai sami karfin tsoka ba. Abu na farko da zaka fara yi shine ka kirga yadda kake rayuwa. Dogaro da shekaru, tsayi, nauyi, da salon rayuwa, muna kashe adadin adadin kuzari don ci gaba da aiki.

Abincinmu dole ne ya zama ƙari fiye da 500 Kcal akan duka idan muna so mu sami karfin tsoka. Kari akan haka, dole ne mu ci abinci mai dauke da abinci mai gina jiki, sunadarai da mai mai da bai isa ba.

Carbohydrates sune suke samar mana da kuzarin da muke bukata domin gudanar da aikin. Suna da alhakin kiyaye matsakaicin shagon glycogen don yin a cikin dakin motsa jiki. Yana da kyau a ci kusan gram 4 na carbohydrates a kowane kilogram na jiki.

Amma sunadarai, kuna buƙatar cinyewa kimanin gram 2 na kilogiram na jiki. Wannan saboda ana buƙatar shi ne don haɗawa da sabon tsoka da gyaran zaren da motsa jiki ya karye.

Abubuwan da ba a ƙoshi ba sune lafiyayyun ƙwayoyi irin su man zaitun, avocado ko kwayoyi. Wadannan kitsen sun zama dole don samar da thermogenesis da narkar da sinadarin adipose. Hakanan yana kare tsoka daga catabolism.

Ayyuka na yau da kullun don haɓaka ƙwayar tsoka: Darasi

Da zarar muna da halin cin abinci daidai kuma muna shirye don zuwa dakin motsa jiki, zamu fara da ƙungiyoyin tsoka. Akwai nau'ikan yau da kullun da yawa dangane da yadda muke son aiki. Akwai waɗancan ayyukan na yau da kullun waɗanda aka kasu kashi na sama da ƙananan jiki da sauransu waɗanda ke aiki da tsoka kowace rana.

Idan zaku iya zuwa dakin motsa jiki daga Litinin zuwa Juma'a, mafi kyawun aikin da zai ba ku sakamako mai kyau shine na aiki da ƙungiyar tsoka kowace rana. Nan gaba zamu ci gaba da rubuta darussan aikin yau da kullun da bayanansu.

Litinin - Pectoral

Bench latsa

  • Lebur benci latsa 12-10-8-6
  • Babban buɗewa 3 × 12
  • Rage latsa 3 × 10
  • Kura ƙetare 10-8-6
  • Ularfin 4 × 10

Tare da waɗannan darussan muna aiki da yankuna uku na kirji. Yana da mahimmanci ayi aiki da dukkan kirji, in ba haka ba ba zata cigaba yadda yakamata ba. Abubuwan buɗewa sune waɗanda ke taimakawa wajen "yiwa alama" ƙirjin, amma ba za su yi wani amfani ba idan ba mu da cikakkiyar ci gaba ba.

Game da maimaitawa, yi amfani da jerin raguwa don ƙara nauyin da muka ɗauka. Misali, a farkon bugun benci zamu iya farawa da kilo 20 mu gama da kilo 30. Ta wannan hanyar zamu cimma cushewar tsoka mai kyau kuma zamu ɗauki tsoka zuwa iyakarta don ta girma sosai.

Talata - Baya

Mamaye

  • Ullaura 4 × 10
  • Behindaɗa baya bayan wuya a cikin lever 10-10-8-8
  • Alamar Dumbbell 3x10
  • Madaidaiciyar ƙwanƙwasa hannu ya ja 3 × 15
  • 4 hy 12 karin girma

Tare da wannan aikin yau da kullun zamuyi aiki ta baya gaba ɗaya, gami da lumbar. Yana da mahimmanci karka matsar da baya da yawa yayin yin atisayen don kar ka cutar da kanka. A cikin wannan aikin, za a yi aiki da biceps azaman tsoka mai taimako.

Laraba - Kafa

Latsa 45

  • Prensa 45° 12-10-8-6
  • Quadriceps ya haɓaka 12-10-8-6
  • Barbell squats 10-10-8-8
  • Hamunƙarar ƙwanƙwasa 3 × 10
  • Tsayayyar mace 3 × 8
  • 3 × 15 masu sace mutane

Da wannan aikin muke aiki da dukkan jikin mu, ban da 'yan maraƙi. Tabbatacce ne cewa idan muka raba kafafu zuwa gida biyu, an sami sakamako mafi kyau. A cikin jerin wanda maimaitawa suke daga ƙari zuwa ƙasa, za mu ƙara nauyi.

Alhamis - Kafadu da ‘yan maruƙa

Labaran soja

  • Latsa bayan wuya a cikin lever 12-10-8-6
  • Umbananan dumbbell 3 × 12
  • Gaban dumbbell 10-10-8-8
  • Ja zuwa chin 3 12 XNUMX
  • Maɓallan Maɓallin 4 × 14

Tare da wannan aikin na yau da kullun don haɓaka ƙwayar tsoka muna aiki da dukkan kafada, gami da wani ɓangare na lats. Kafadu suna da mahimmanci, tunda suna sa baki a cikin dukkan tsokoki.

Jumma'a - Biceps da Triceps

Biceps mashaya z

  • Z bar latsa 12-10-8-6
  • Madadin 3 × 12 dumbbells
  • Curl 21 3 saiti
  • Rufe mashaya latsa 12-10-8-6
  • Fage a cikin layi daya 3 × 12
  • Dumbbell Kick 3 × 15

A ƙarshe mun kammala satin tare da ƙananan ƙwayoyi kamar biceps da triceps. Yana da mahimmanci mu bi tsarin kwanakin, tunda idan mukayi aiki da abubuwan da muke koyawa kuma gobe da gobe, zamuyi ƙarin aiki dashi. An tsara tsari na yau da kullun don haɓaka ƙwayar tsoka don barin kowane tsoka ya huta tsakanin awanni 48-72 don hutunku daidai.

Dole ne ku tuna cewa hutawa daidai yana da mahimmanci kamar horo sosai. In ba haka ba tsokarmu ba za ta yi girma yadda ya kamata ba. Zuwa wannan aikin na yau zamu iya sanya motsa jiki na ciki da na kugu don sautin cikin mu.

Ina fatan cewa tare da wannan aikin na yau da kullun don haɓaka ƙwayar tsoka za ku iya cimma burin ku.


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

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