Gaining muscles is not going to happen immediately. Long term dedication and focus is required. ይህ ርዕስ በተሳካ ሊረዳህ ጡንቻዎች ለመገንባት አንዳንድ የተረጋገጠ ምክር ይሰጣል. Read the expert tips, which you will find below, and apply them to your workouts for successful results.
It is essential that you consume enough vegetables. Most of the muscle building diets ignore vegetables and focus more on proteins as well as complex carbohydrates. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. These are also wonderful sources of natural fiber. በቂ ፋይበር ማግኘት ሰውነትህ በብቃት ፕሮቲኖች ያነበባችኋቸው ይሆናል ማለት ነው.
Many people make a huge mistake when they workout. They choose to emphasize the speed in which they can do an exercise rather than the technique they use to accomplish it. Focusing on technique while doing your repetitions more slowly will significantly improve your results, regardless of the exercise you are working on. Take time to be certain you are doing the exercise correctly.
Keep your focus on exercises such as squatting, dead-lifting and bench pressing. እነዚህ ሦስት እንቅስቃሴዎች ጥሩ ምክንያት አንድ ጠንካራ የጡንቻ ልማድ ዋና ከፍ ማድረግ. Not only do they increase bulk and strength, but they increase overall conditioning. Try to utilize these sorts of exercises in each workout.
እነዚህ ግቦች ለስብሰባ ዓይነት የአጭር ጊዜ ግቦች እና ሽልማት ስርዓት በማዋቀር ፍላጎትዎ ለማሻሻል ረጅም መንገድ መሄድ ይችላሉ. አንተ ጊዜ ይወስዳል ምክንያቱም ከዚህ ጋር መቀጠል መቻል ሲሉ ተነሳሽነት ያስፈልግዎታል. Give yourself healthy rewards along the way to stay motivated. እንደ ምሳሌ, አንድ ማሳጅ ያግኙ; የእርስዎ የደም ፍሰት ሊሻሻል ይችላል.
Make sure to mix things up in your exercise routines. As with any workout regimen, it may become tedious and that can keep you from attempting it. Make sure that you do different exercises and workout different muscles each time you exercise. By changing your workout, you keep your workout fresh and you’ll be more likely to stick with it.
Don’t try to build muscle while doing intensive cardio workouts. cardio በማድረግ ብቃት የሚሆን ታላቅ ቢሆንም, ይህ በጣም ብዙ ጥንካሬ ስልጠና አማካኝነት ጡንቻ ለመገንባት የምታደርገውን ጥረት ላይ የተጨመረ ይሆናል. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.
Creatine supplements should be used carefully, especially if they are used for several months or more. You can develop severe kidney problems with prolonged creatine use. Creatine can also bring on cardiac arrhythmias, muscle cramps and muscle compartment syndrome. Younger individuals are generally more susceptible to these problems. ሁልጊዜ አቅጣጫዎች መሠረት creatine-የያዙ ኪሚካሎች መጠቀም እርግጠኛ መሆን, እና ሊያፋጥኑ መብለጥ ፈጽሞ.
If you want to gain muscle in an efficient manner, you need to eat enough protein. A terrific method for ensuring proper protein intake is to use protein supplements and drinks. These shakes work very well immediately after you workout and right before you hit the sack. አንተም በተመሳሳይ ጊዜ ስብ መጣል እና የጡንቻ ለመገንባት የሚፈልጉ ከሆነ, አንተ ብቻ በቀን አንድ የሚበሉ አለበት. ቢሆንም, አንተ ጡንቻ እንዲሁም የመገናኛ ለማግኘት ከፈለጉ, አንድ ቀን እስከ ሶስት milkshakes ይችላል.
You should now have an arsenal of useful information you can put to immediate work in your muscle development regimen. It is hoped you have adequate knowledge to properly employ the correct methods to build strength in your muscles. With hard work and commitment, you will realize your muscle-building goals more quickly!
Compound exercises are an important part of any muscle building plan. እነዚህ በተለይ እንቅስቃሴዎች በእያንዳንዱ ማንሳት ውስጥ በርካታ የጡንቻ ቡድኖችን በተግባር ይፈቅዳል. The traditional bench press, which engages muscles in your shoulders, arms, እና ደረት, is a fine example of a compound exercise.