በተሟላ ሁኔታ ጡንቻዎች አስፋ ብዙ መንገዶች

 

Anyone can build their muscle mass. While you may think you’re incapable, everyone can use simple techniques to build muscle mass. You simply need to have good information and proper technique. Here are some effective ways to start bodybuilding.

Do some web research to ensure that the exercises you are doing match your bodybuilding goals. There are many different exercising options that are available to muscle builders, including toning multiple groups of muscles at the same time. You should use a variety of exercises that target different groups of muscles.

Vegetables are an important addition to a nutritious diet. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. There are a lot of important nutrients that are rare in carb- and protein-rich foods but plentiful in vegetables. Vegetables are also rich in fiber. Fiber is like a catalyst that helps your body make better use of the protein.

ጠቃሚ ምክር! Warming up the right way is important when trying to increase muscle mass. የእርስዎ ጡንቻዎች ጠንካራ ይሆናሉ ጊዜ, እነርሱ ጉዳት አላቸው የሚጋለጡ በማድረግ ተጨማሪ ውጥረት ብዙ ሊያጋጥማቸው ያገኛሉ.

Remember to warm up your muscles correctly if you want to increase muscle mass. The stronger your muscles become, the more stress you place on them and the more important it is to warm up to avoid strains and tears. If you warm up, injuries can be prevented. Before you lift anything heavy, መ ስ ራ ት 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises.

በተግባር በሁሉም ሁኔታ ውስጥ, የእርስዎ ጡንቻ-ግንባታ ተዕለት ወደ የምትታይ ማካተት አለበት “ትልቅ ሦስት” ስፖርታዊ እንቅስቃሴዎችን. Those are bench presses, dead lifts and squats. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. Make these exercises a part of your weekly routine.

Motivate yourself by rewarding yourself for each goal you achieve. በእውነት ለመገንባት እና የጡንቻ የጅምላ ጠብቆ ላይ ሳለ አንድ የረጅም ጊዜ ውጤት ነው, ተነሳሽነት ኮርስ ላይ ለመቆየት ቁልፍ ጉዳይ ነው. እንዲያገኙ የጡንቻ የእርስዎን ተልዕኮ ውስጥ ሊረዱህ የሚችሉ ሽልማት ማዋቀር ሞክር. በባልሳም, ለምሳሌ, የተሻለ ዝውውር ለማስተዋወቅ, ይህም በአንዲት ለማገገም ቀላል ያደርገዋል.

 

Eating meat regularly can help build muscle. Attempt to consume meat with roughly a gram of protein for each pound you weigh. Having the protein your body needs will help you get the muscles you desire.

ጠቃሚ ምክር! Make the “ትልቅ ሦስት” exercises a staple of your workouts. Squats, dead lifts and bench presses are the main muscle building exercises.

If you choose to supplement your muscle-building attempts with creatine, be careful, especially if you use this substance long-term. These supplements should not be used if you have kidney problems. በተጨማሪም, እነርሱ የጡንቻ ክፍል ሲንድሮም መንስኤ ይታወቃል ተደርጓል, ልብ arrhythmia, እና የጡንቻ ቁርጠት. Teenagers could be at even more risk than adults. If you do use the supplement, make sure you follow the recommended dosage and schedule.

Since you will be burning more calories than normal, it is important that you eat well on days you lift. Consume protein and other calories the hour before exercising. Do not sabotage your efforts by binge-eating on your workout days. ይልቅ, just increase your caloric intake more than your consumption on your off days.

If you really focus and have resolve, you will be able to build muscle. Incorporate what you have learned here into your workout program, and you will see benefits. If you follow solid advice and use effective methods, you can achieve your bodybuilding goal.

You need lots of protein in order to build muscle. Protein is essentially what constitutes muscles. በእርስዎ በአመጋገቡ ውስጥ በቂ የሆነ ፕሮቲንን የሚፈጅ አይደለም ከሆነ አካል በውስጡ የጡንቻ የጅምላ ለመጨመር ያህል አስቸጋሪ ይሆናል. እርግጠኛ መሆኑን ያረጋግጡ የ ትላልቅ ምግብ ሁለት ወይም ከዚያ በላይ, እንዲሁም የእርስዎን ዕለታዊ መክሰስ አንድ ባልና ሚስት እንደ, ፕሮቲን መያዝ.